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

Training du 18 Janvier Crunch: 3x16 +3 reps [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné[/color] @ 185 lbs (84kg) Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 160 lbs (72.7kg) Ris:2' 3x20 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 35 lbs (16kg) Ris:1'30 3x20 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 75 lbs (34kg) Ris:1'30 3x24 [color=#00BF00]+6 reps[/color] @+

Training du 19 Janvier Enroulement de bassin sur banc incliné 3x14 Ris:30'' [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 150 lbs (68.1kg)Ris:2' 3x18 [color=#FF0000]+6 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 160 lbs (72.7kg)Ris:2' 3x12 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 35 lbs (16kg) + barre Ris:1' entre ch. 3x18 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 130 lbs (59kg)Ris:1'30 3x22 [color=#00BF00]+10 lbs (4.5kg)[/color] @+

Training du 20 Janvier Crunch:3x17 +3 reps [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 180 lbs (81.8kg)Ris:2' 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 90 lbs (41kg)Ris:2' 3x20 [color=#00BF00]+10 reps[/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 65 lbs (29.5kg) 3x20 [color=#00BF00]+15 reps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 30 lbs (13.6kg)Ch.bras Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 10 lbs (4.5kg)Ris:1' 3x25 @+

Training du 21 Janvier Enroulement de bassin:3x15 +3 reps [color=#0000BF]Jambes[/color] [color=#FF0000]Soulever de terre jambes tendu[/color] @ 200 lbs (91kg) Ris:2' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Leg Press[/color] @ 435 lbs (197.7kg) Ris:2' 3x15 [color=#00BF00]+2 reps[/color] [color=#FF0000]Squat Machine[/color] @ 140 lbs (63.6kg) + le support.Ris:2' 3x17 [color=#00BF00]+6 reps[/color] [color=#FF0000]Mollet uni a la presse[/color] @ 140 lbs (63.6kg) 3x17 [color=#FF4000]+3 reps[/color] @+

Training du 22 Janvier Crunch: 3x18 +3 reps [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné[/color] @ 185 lbs (84kg) Ris:2' 12-12-11 [color=#FF0000]+2 reps[/color] ├ëchec a la derniere rep , j'ai accrocher le coté droit mais le gauche me manquais 2cm sacrament tous les poids coté gauche on dropper sur le sol... [color=#FF0000]Développé incliné au Workbench[/color] @ 170 lbs (77.2kg) Ris:2' 3x18 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 40 lbs (18.1kg) Ris:1'30 3x15 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 75 lbs (34kg) Ris:1'30 3x25 [color=#00BF00]+3 reps[/color] @+

Training du 23 Janvier Enroulement de bassin sur banc incliné 3x16 +3 reps Ris:30'' [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 150 lbs (68.1kg)Ris:2' 3x20 [color=#FF0000]+6 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 160 lbs (72.7kg)Ris:2' 3x14 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7kg) + barre Ris:1' entre ch. 3x12 [color=#00BF00]+15 lbs (6.8kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 130 lbs (59kg)Ris:1'30 3x25 [color=#00BF00]+9 reps[/color] @+

Training du 26 Janvier Crunch:3x19 +3 reps [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 185 lbs (84kg)Ris:2' 3x9 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 100 lbs (45.4kg)Ris:2' 3x15 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 75 lbs (34kg)Ris:2' 3x15 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 35 lbs (16kg)Ch.bras Ris:2' 3x15 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 15 lbs (6.8kg)Ris:1' 3x15 [color=#00BF00]+5 lbs (2.2kg)[/color] @+

Training du 27 Janvier Enroulement de bassin:3x17 +3 reps [color=#0000BF]Jambes[/color] [color=#FF0000]Soulever de terre jambes tendu[/color] @ 200 lbs (91kg) Ris:2' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Leg Press[/color] @ 435 lbs (197.7kg) Ris:2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]Squat Machine[/color] @ 140 lbs (63.6kg) + le support.Ris:2' 18-19-18 [color=#00BF00]+4 reps[/color] [color=#FF0000]Mollet uni a la presse[/color] @ 140 lbs (63.6kg)Ris:1' 3x18 [color=#FF4000]+3 reps[/color] @+

Training du 28 Janvier Crunch: 3x20 +3 reps [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné[/color] @ 185 lbs (84kg) Ris:2'30 3x12 [color=#FF0000]+1 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 170 lbs (77.2kg) Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 40 lbs (18.1kg) Ris:1'30 3x17 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg) Ris:1'30 3x18 [color=#00BF00]+5 lbs (2.2kg)[/color] @+

Training du 29 Janvier Enroulement de bassin sur banc incliné 3x19 +6 reps Ris:30'' [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2' 3x12 [color=#FF0000]+10 lbs (4.5kg)[/color] Ma barre est trop large ca me titille une épaule... [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 160 lbs (72.7kg)Ris:2' 3x16 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7kg) + barre Ris:1' entre ch. 3x14 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30 3x18 [color=#00BF00]+10 lbs (4.5kg)[/color] @+

Training du 30 Janvier Crunch:21-20-20 +1 reps [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 185 lbs (84kg)Ris:2' 3x10 [color=#FF4000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 100 lbs (45.4kg)Ris:2' 3x17 [color=#00BF00]+6 reps[/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 75 lbs (34kg)Ris:2' 3x17 [color=#FF4000]+6 reps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 35 lbs (16kg)Ch.bras Ris:2' 3x17 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 15 lbs (6.8kg)Ris:1' 3x17 [color=#00BF00]+6 reps[/color] @+

Pesée ce matin 166 lbs (75.4kg) Derniere pesée 167.5 lbs (76.1kg)

Training du 1 Février Enroulement de bassin:3x20 +3 reps [color=#0000BF]Jambes[/color] [color=#FF0000]Soulever de terre jambes tendu[/color] @ 200 lbs (91kg) Ris:2' 3x14 [color=#FF4000]+3 reps[/color] [color=#FF0000]Leg Press[/color] @ 435 lbs (197.7kg) Ris:2' 3x17 [color=#FF4000]+3 reps[/color] [color=#FF0000]Squat Machine[/color] @ 140 lbs (63.6kg) + le support.Ris:2' 3x20 [color=#FF4000]+5 reps[/color] [color=#FF0000]Mollet uni a la presse[/color] @ 140 lbs (63.6kg)Ris:1' 19-19-18 [color=#FF0000]+2 reps[/color] @+

Training du 2 Février Crunch: 21-21-20 +1 reps [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 190 lbs (86.3kg) Ris:2'30 3x9 [color=#FF4000]+5 lbs (2.2kg)[/color] Ajout des T-Grips. [color=#FF0000]Développé incliné au Workbench[/color] @ 180 lbs (81.8kg) Ris:2' 3x18 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 40 lbs (18.1kg) Ris:2' 3x20 [color=#00BF00]+9 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg) Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Décider de m'amuser un peu, j'ai encore du gras a virer... [url=https://imageshack.com/i/n9vfp4j][img]http://imagizer.imageshack.us/v2/xq90/837/vfp4.jpg[/img][/url] [url=https://imageshack.com/i/n9yj9zj][img]http://imagizer.imageshack.us/v2/xq90/837/yj9z.jpg[/img][/url] [url=https://imageshack.com/i/nf8d0yj][img]http://imagizer.imageshack.us/v2/xq90/843/8d0y.jpg[/img][/url]

Training du 3 Février Enroulement de bassin sur banc incliné 21-20-20 +1 reps Ris:30'' [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2' 3x13 [color=#FF0000]+3 reps[/color] Barre MAG modifié , c'est top :cool: [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 160 lbs (72.7kg)Ris:2' 3x18 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7kg) + barre Ris:1' entre ch. 3x16 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 4 Février Crunch:3x21 +1 reps [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 185 lbs (84kg)Ris:2' 3x11 [color=#FF4000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 100 lbs (45.4kg)Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 75 lbs (34kg)Ris:2' 3x20 [color=#FF4000]+9 reps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 35 lbs (16kg)Ch.bras Ris:2' 3x18 [color=#00BF00]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 15 lbs (6.8kg)Ris:1' 3x18 [color=#00BF00]+3 reps[/color] @+

Training du 5 Février Enroulement de bassin:21-21-20 +1 reps [color=#0000BF]Jambes[/color] [color=#FF0000]Soulever de terre jambes tendu[/color] @ 200 lbs (91kg) Ris:2' 3x15 [color=#FF4000]+3 reps[/color] [color=#FF0000]Leg Press uni[/color] @ 220 lbs lbs (100kg) Ris:1' 3x12 [color=#FF0000]Squat Machine[/color] @ 160 lbs (72.7kg) + le support.Ris:2' 3x13 [color=#FF4000]+20 lbs (9kg)[/color] [color=#FF0000]Mollet uni a la presse[/color] @ 140 lbs (63.6kg)Ris:1' 3x20 [color=#FF0000]+4 reps[/color] @+

Training du 6 Février Crunch: 22-21-21 +1 reps [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 190 lbs (86.3kg) Ris:2'30 3x10 [color=#FF4000]+3 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 180 lbs (81.8kg) Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 45 lbs (20.4kg) Ris:2' 3x14 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg) Ris:1'30 3x21 [color=#00BF00]+3 reps[/color] @+

Training du 9 Février [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2' 3x14 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 170 lbs (77.2kg)Ris:2' 3x12 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7kg) + barre Ris:1' entre ch. 3x18 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30 3x22 [color=#00BF00]+6 reps[/color] @+