Tommy 48 ans 1m75,(72.7k) pics 55-102.Vidéo p151,154

Perfs du 23 Octobre [color=#000000]A1[/color]:[color=#FF0000]Front squat[/color] @ 185 lbs (84kg)Ris:2' 2x6 [color=#FF0000]+2 reps[/color] [color=#000000]A2[/color]:[color=#FF0000]Rowing menton 1 bras a la poulie basse[/color] @ 90 lbs (41kg)Ris:2' 2x12 [color=#00BF00]+2 reps[/color] [color=#800000]B1[/color]:[color=#FF0000]DC Workbench[/color] @ 250 lbs(113.6kg)Ris:1'30 2x9 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#800000]B2[/color]:[color=#FF0000]Tirage poulie haute prise pro largeur d épaules[/color] @ 170 lbs (77.2kg)Ris:1'30 2x14 [color=#00BF00]+2 reps[/color] Séance de reprise , zapper 2 exos pour feter ca :cool: @+

Perfs du 25 Octobre [color=#000000]A1[/color]:[color=#FF0000]Presse a cuisses[/color] @ 445 lbs (202.2kg) 2x15 [color=#00BF00]+20 lbs (9kg)[/color] [color=#000000]A2[/color]:[color=#FF0000]Face pull[/color] @ 120 lbs (54.5kg) 2x15 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#000000]B1[/color]:[color=#FF0000]DC prise supi Workbench[/color] @ 190 lbs (86.3kg) 2x15 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#000000]B2[/color]:[color=#FF0000]Rowing a la Trap-bar[/color] @ 182 lbs (82.7kg) 2x13 [color=#00BF00]+2 reps[/color] [color=#000000]C1[/color]:[color=#FF0000]DCS[/color] @ 185 lbs (84kg) 2x15 [color=#FF0000]+2 reps[/color] [color=#000000]C2[/color]:[color=#FF0000]Traction prise neutre serré[/color] @ 36lbs (16.3kg) 2x10 [color=#00BF00]+10 lbs (4.5kg)[/color] Je vais réduire les reps sur le DCS et les tractions sinon ca ne passeras pas. @+

Perfs du 27 Octobre [color=#000000]A1[/color]:[color=#FF0000]SDTJT[/color] @ 200 lbs (91kg) 2x12 [color=#00BF00]+2 reps[/color] [color=#000000]A2[/color]:[color=#FF0000]Développé assis workbench face au banc[/color] @ 170 lbs (77.2kg) 2x12 [color=#FF0000] +2 reps[/color] [color=#800000]B1[/color]:[color=#FF0000]Gironda dip[/color] @ 61 lbs(27.7kg) 2x15 [color=#FF0000]+2 reps[/color] [color=#800000]B2[/color]:[color=#FF0000]Rowing horizontal prise serré[/color] @ 200 lbs(91kg) 2x11 [color=#00BF00]+2 reps[/color] [color=#000080]C1[/color]:[color=#FF0000]Curl assis poulie double+fatzgrip[/color] @60 lbs (27.2kg)Ch.bras. 2x15 [color=#FF0000]+2 reps[/color] [color=#000080]C2[/color]:[color=#FF0000]Magic triceps[/color] @ 110 lbs(50kg) 2x12 [color=#00BF00]+2 reps[/color] @+

Perfs du 29 Octobre [color=#000000]A1[/color]:[color=#FF0000]Front squat[/color] @ 185 lbs (84kg)Ris:2' 2x7 [color=#FF0000]+2 reps[/color]Putain C'est tout juste !!! [color=#000000]A2[/color]:[color=#FF0000]Rowing menton 1 bras a la poulie basse[/color] @ 90 lbs (41kg)Ris:2' 2x13 [color=#00BF00]+2 reps[/color] [color=#800000]B1[/color]:[color=#FF0000]DC Workbench[/color] @ 250 lbs(113.6kg)Ris:1'30 2x12 [color=#00BF00]+6 reps[/color] [color=#800000]B2[/color]:[color=#FF0000]Tirage poulie haute prise pro largeur d épaules[/color] @ 170 lbs (77.2kg)Ris:1'30 2x15 [color=#00BF00]+2 reps[/color] [color=#000080]C1[/color]:[color=#FF0000]Mollet 1 jambes a la presse[/color] @ 160 lbs (72.7kg)Ris:1' 2x12 [color=#00BF00]+4 reps[/color] [color=#000080]C2[/color]:[color=#FF0000]Leg curl allongé[/color] @ 75 lbs (34kg) Mouvement lent.Ris:1' 2x15 [color=#00BF00] +2 reps[/color] @+

Perfs du 31 Octobre [color=#000000]A1[/color]:[color=#FF0000]Presse a cuisses[/color] @ 465 lbs (211.3kg) 2x15 [color=#00BF00]+20 lbs (9kg)[/color] [color=#000000]A2[/color]:[color=#FF0000]Face pull[/color] @ 125 lbs (56.8kg) 12-15-12 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#000000]B1[/color]:[color=#FF0000]DC prise supi Workbench[/color] @ 200 lbs (91kg) 2x15 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#000000]B2[/color]:[color=#FF0000]Rowing a la Trap-bar[/color] @ 182 lbs (82.7kg) 2x15 [color=#00BF00]+4 reps[/color] [color=#000000]C1[/color]:[color=#FF0000]DCS[/color] @ 195 lbs (88.6kg) 2x8 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#000000]C2[/color]:[color=#FF0000]Traction prise neutre serré[/color] @ 36lbs (16.3kg) 2x11 [color=#00BF00]+2 reps[/color] @+

Perfs du 4 Novembre [color=#000000]A1[/color]:[color=#FF0000]SDTJT[/color] @ 200 lbs (91kg) 2x13 [color=#00BF00]+2 reps[/color] [color=#000000]A2[/color]:[color=#FF0000]Développé assis workbench face au banc[/color] @ 170 lbs (77.2kg) 2x13 [color=#FF0000] +2 reps[/color] [color=#800000]B1[/color]:[color=#FF0000]Gironda dip[/color] @ 66 lbs(30kg) 2x10 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#800000]B2[/color]:[color=#FF0000]Rowing horizontal prise serré[/color] @ 200 lbs(91kg) 2x12 [color=#00BF00]+2 reps[/color] [color=#000080]C2[/color]:[color=#FF0000]Magic triceps[/color] @ 115 lbs(52.2kg) 2x9 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#000080]C1[/color]:[color=#FF0000]Curl assis poulie double+fatzgrip[/color] @ 65 lbs (29.5kg)Ch.bras. 2x10 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Perfs du 6 Novembre [color=#000000]A1[/color]:[color=#FF0000]Front squat[/color] @ 185 lbs (84kg)Ris:2' 2x3 [color=#FF0000]+5 lbs (2.2kg)[/color] Trop lourd j'pense redescendre en poids pour faire plus de reps. [color=#000000]A2[/color]:[color=#FF0000]Rowing menton 1 bras a la poulie basse[/color] @ 90 lbs (41kg)Ris:2' 2x15 [color=#00BF00]+4 reps[/color] [color=#800000]B1[/color]:[color=#FF0000]DC Workbench[/color] @ 260 lbs(118kg) 2x9 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#800000]B2[/color]:[color=#FF0000]Tirage poulie haute prise pro largeur d épaules[/color] @ 180 lbs (81.8kg)Ris:1'30 2x9 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#000080]C1[/color]:[color=#FF0000]Mollet 1 jambes a la presse[/color] @ 160 lbs (72.7kg)Ris:1' 2x13 [color=#00BF00]+2 reps[/color] [color=#000080]C2[/color]:[color=#FF0000]Leg curl allongé[/color] @ 80 lbs (36.3kg)Ris:1' 2x10 [color=#00BF00] +5 lbs (2.2kg)[/color] @+

Perfs du 8 Novembre [color=#000000]A1[/color]:[color=#FF0000]Presse a cuisses[/color] @ 485 lbs (220.4kg) 2x15 [color=#00BF00]+20 lbs (9kg)[/color] [color=#000000]A2[/color]:[color=#FF0000]Face pull[/color] @ 125 lbs (56.8kg) 3x15 [color=#00BF00]+6 reps[/color] [color=#000000]B1[/color]:[color=#FF0000]DC prise supi Workbench[/color] @ 200 lbs (91kg) 2x15 [color=#00BF00]+6 reps[/color] [color=#000000]B2[/color]:[color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7kg)+ barre 2x10 [color=#000000]C1[/color]:[color=#FF0000]DCS[/color] @ 195 lbs (88.6kg) 2x9 [color=#FF0000]+2 reps[/color] [color=#000000]C2[/color]:[color=#FF0000]Traction prise neutre serré[/color] @ 36lbs (16.3kg) 2x12 [color=#00BF00]+2 reps[/color] @+

Perfs du 10 Novembre [color=#000000]A1[/color]:[color=#FF0000]SDTJT[/color] @ 200 lbs (91kg) 2x14 [color=#00BF00]+2 reps[/color] [color=#000000]A2[/color]:[color=#FF0000]Développé assis workbench face au banc[/color] @ 170 lbs (77.2kg) 2x14 [color=#FF0000] +2 reps[/color] [color=#800000]B1[/color]:[color=#FF0000]Gironda dip[/color] @ 66 lbs(30kg) 2x11 [color=#FF0000]+2 reps[/color] [color=#800000]B2[/color]:[color=#FF0000]Rowing horizontal prise serré[/color] @ 200 lbs(91kg) 2x13 [color=#00BF00]+2 reps[/color] [color=#000080]C2[/color]:[color=#FF0000]Magic triceps[/color] @ 115 lbs(52.2kg) 2x10 [color=#00BF00]+2 reps[/color] [color=#000080]C1[/color]:[color=#FF0000]Curl assis poulie double+fatzgrip[/color] @ 65 lbs (29.5kg)Ch.bras. 2x11 [color=#FF0000]+2 reps[/color] @+

Perfs du 14 Novembre [color=#000000]A1[/color]:[color=#FF0000]Front squat[/color] @ 185 lbs (84kg)Ris:2' 2x4 [color=#FF0000]+2 reps[/color] [color=#000000]A2[/color]:[color=#FF0000]Rowing menton 1 bras a la poulie basse[/color] @ 95 lbs (41kg)Ris:2' 2x10 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#800000]B1[/color]:[color=#FF0000]DC Workbench[/color] @ 260 lbs(118kg) 2x10 [color=#00BF00]+2 reps[/color] [color=#800000]B2[/color]:[color=#FF0000]Tirage poulie haute prise pro largeur d épaules[/color] @ 180 lbs (81.8kg)Ris:1'30 2x10 [color=#00BF00]+2 reps[/color] [color=#000080]C1[/color]:[color=#FF0000]Mollet 1 jambes a la presse[/color] @ 160 lbs (72.7kg)Ris:1' 2x14 [color=#00BF00]+2 reps[/color] [color=#000080]C2[/color]:[Leg curl allongé[/color] @ 80 lbs (36.3kg)Ris:1' 2x11 [color=#00BF00] +2 reps[/color] @+

salut tommy. ca va? c'est un fichier excel qui te sort ton résumé non?

Oui ca va,merci GG. Non c,est que je copie ce que j'écrit sur un autre fofo mais ici ca bogue.

Reprise du Split Training du 19 Novembre [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné[/color] @ 175 lbs (79.5kg) 3x10 [color=#FF0000]Développé incliné au Workbench[/color] @ 160 lbs (72.7kg) 3x15 [color=#FF0000]├ëcarté couché[/color] @ 35 lbs (16kg) 2x15 [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis au workbench[/color] @ 140 lbs (63.6kg) 15-15-13 @+

Training du 20 Novembre [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro médium[/color] @ 180 lbs (81.8kg) 3x11 [color=#FF0040]+13 reps[/color] [color=#FF0000]Rowing poulie basse prise serrée[/color] @ 200 lbs (91kg) 3x14 [color=#FF0000]+16 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7kg) + barre 2x11 [color=#00BF00]+2 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Facepull[/color] @ 125 lbs (56.8kg) 3x16 [color=#FF0000]+3 reps[/color] 1x20 mini band jaune @+

Salut tommy, content de voir que tu es toujours aussi assidu dans tes trainings )

Salut BigJohn , ca va bien ? http://youtu.be/qybQ-eWCtVQ

Training du 30 Novembre Reprise. [color=#0000BF]Jambes[/color] [color=#FF0000]Soulever de terre jambes tendu[/color] @ 200 lbs (91kg) 3x15 [color=#FF0000]Leg Press[/color] @ 500 lbs (227.2kg) 3x10 [color=#FF0000]Squat Machine[/color] @ 150 lbs (68.1kg) + le support. 3x12 [color=#FF0000]Mollet uni a la presse[/color] @ 140 lbs (63.6kg) 3x15 @+

Training du 1 Décembre J'alterne 1 série biceps 1 triceps et ainsi de suite [color=#0000BF]Bras[/color] [color=#FF0000]Développé couché serré[/color] @ 195 lbs (88.6kg) 3x10 [color=#FF0000]Preacher Curl [/color] @ 70 lbs (31.8kg) 3x12 Pas certain de garder cet exo. [color=#FF0000]Magik Triceps[/color] @ 115 lbs (52.2kg) 3x11 A fond ici. [color=#FF0000]Curl Assis poulie double+Fat Grip[/color] @ 65 lbs (29.5kg) 3x12 Ainsi qu'ici. [color=#0000BF]├ëpaules[/color] [color=#FF0000]Rowing menton 1 bras poulie[/color] @ 95 lbs (43.1kg) 3x10 @+

Training du 3 Décembre [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné[/color] @ 175 lbs (79.5kg) 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 160 lbs (72.7kg) 3x17 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté couché[/color] @ 35 lbs (16kg) 2x15 [color=#00BF00]+2 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis au workbench[/color] @ 140 lbs (63.6kg) 3x15 [color=#FF0000]+2 reps[/color] Peut etre le changer , me titille l'épaule. @+

Training du 4 Décembre [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro médium[/color] @ 180 lbs (81.8kg) 3x12 [color=#FF0040]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise serrée[/color] @ 200 lbs (91kg) 3x15 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7kg) + barre 2x12 [color=#00BF00]+2 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Facepull[/color] @ 75 lbs (34kg) 3x20 Moins 50 lbs (22.7kg) J'ai réduit la charge , maintenant objectif 30 reps par série. 1x22 mini band jaune [color=#00BF00]+2 reps[/color] @+