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

Training du 10 Février Enroulement [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 185 lbs (84kg)Ris:2' 3x12 [color=#FF4000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 110 lbs (50kg)Ris:2' 3x15 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 80 lbs (36.3kg)Ris:2' 3x15 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 35 lbs (16kg)Ch.bras Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 15 lbs (6.8kg)Ris:1' 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 12 Février Crunch Abmat [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 195 lbs (88.6kg) Ris:2'30 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x15 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 45 lbs (20.4kg) Ris:2' 3x16 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg) Ris:1'30 3x22 [color=#00BF00]+3 reps[/color] Douleur a un genoux donc pas de jambes... @+

Training du 13 Février [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2' 3x15 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 170 lbs (77.2kg)Ris:2' 3x14 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 60 lbs (27.2kg) + barre Ris:1' entre ch. 3x12 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#0000BF][size=150]├ëpaules[/size][/color] [color=#FF0000]Développé assis Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30 3x23 [color=#00BF00]+3 reps[/color] @+

Training du 16 Février Crunch Abmat [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 190 lbs (86.3kg)Ris:2' 3x9 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 110 lbs (50kg)Ris:2' 3x17 [color=#00BF00]+6 reps[/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 80 lbs (36.3kg)Ris:2' 3x16 [color=#FF4000]+6 reps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 40 lbs (18.1kg)Ch.bras Ris:2' 3x14 [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' 3x21 [color=#00BF00]+3 reps[/color] @+

Toujours aussi puissant ce Tommy!!!

J'essai :) Merci Domdom Training du 17 Février Enroulement de bassin. [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 195 lbs (88.6kg) Ris:2'30 3x9 [color=#FF4000]+3 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x17 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 45 lbs (20.4kg) Ris:2' 3x18 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg) Ris:1'30 3x23 [color=#00BF00]+3 reps[/color] @+

Training du 18 Février Crunch Abmat [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2' 3x16 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 170 lbs (77.2kg)Ris:2' 3x16 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 60 lbs (27.2kg) + barre Ris:1' entre ch. 3x15 [color=#00BF00]+9 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 140 lbs (63.6kg)Ris:1'30 3x25 [color=#00BF00]+6 reps[/color] @+

Training du 19 Février Enroulement de bassin [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 190 lbs (86.3kg)Ris:2'30 3x10 [color=#FF0000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 110 lbs (50kg)Ris:2' 19-19-16 [color=#FF0000]+3 reps échec[/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 80 lbs (36.3kg)Ris:2' 18-18-16 [color=#FF0000]+4 reps échec[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 40 lbs (18.1kg)Ch.bras Ris:2' 3x16 [color=#FF4000]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 15 lbs (6.8kg)Ris:1' 3x22 [color=#00BF00]+3 reps[/color] Le DD et le DCS en 8-10 reps maintenant. @+

Training du 21 Février Crunch Abmat. [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 195 lbs (88.6kg) Ris:2'30 3x10 [color=#FF4000]+3 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 45 lbs (20.4kg) Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg) Ris:2' 3x25 [color=#00BF00]+6 reps[/color] @+

Training du 22 Février Enroulement de bassin [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2' 3x17 [color=#FF4000]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 170 lbs (77.2kg)Ris:2' 3x18 [color=#FF4000]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 60 lbs (27.2kg) + barre Ris:1' entre ch. 3x17 [color=#FF4000]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 150 lbs (68.1kg)Ris:1'30 3x15 [color=#00BF00]+10 lbs (4.5kg)[/color] @+

Training du 24 Février Crunch Abmat [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 195 lbs (88.6kg)Ris:2' 3x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 110 lbs (50kg)Ris:2' 3x19 [color=#FF0000]+3 reps [/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 80 lbs (36.3kg)Ris:2'30 3x18 [color=#FF0000]+2 reps [/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 40 lbs (18.1kg)Ch.bras Ris:2' 3x18 [color=#FF4000]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 15 lbs (6.8kg)Ris:1' 3x23 [color=#00BF00]+3 reps[/color] @+

Training du 26 Février Enroulement. [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 200 lbs (91kg) Ris:2'30 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 50 lbs (22.7kg) Ris:2' 3x13 [color=#00BF00]+5 lbs (2.2kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 85 lbs (38.6kg) Ris:2' 3x15 [color=#00BF00]+5 lbs (2.2kg)[/color] @+

Content de voir que ├ºa bosse toujours autant ici. De bien belles séances tommy )

Merci :) Training du 27 Février Crunch Abmat [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2' 3x18 [color=#FF4000]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 170 lbs (77.2kg)Ris:2'30 3x20 [color=#FF4000]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 60 lbs (27.2kg) + barre Ris:1' entre ch. 3x18 [color=#FF4000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 150 lbs (68.1kg)Ris:1'30 3x17 [color=#00BF00]+6 reps[/color] @+

Training du 2 Mars Enroulement [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 195 lbs (88.6kg)Ris:2' 3x9 [color=#FF0000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 110 lbs (50kg)Ris:2' 3x20 [color=#FF0000]+3 reps [/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 80 lbs (36.3kg)Ris:2'30 3x19 [color=#FF0000]+3 reps [/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 40 lbs (18.1kg)Ch.bras Ris:2' 3x20 [color=#FF4000]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 15 lbs (6.8kg)Ris:1' 3x25 [color=#00BF00]+6 reps[/color] @+

Training du 3 Mars Crunch. [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 200 lbs (91kg) Ris:2'30 3x10 [color=#FF4000]+6 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 200 lbs (91kg) Ris:2' 3x14 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 50 lbs (22.7kg) Ris:2' 3x14 [color=#00BF00]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 85 lbs (38.6kg) Ris:2' 3x16 [color=#00BF00]+3 reps[/color] @+

Training du 4 Mars Enroulement. [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 160 lbs (72.7kg)Ris:2'30 3x20 [color=#FF4000]+6 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 180 lbs (81.8kg)Ris:2'30 3x12 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 60 lbs (27.2kg) + barre Ris:1' entre ch. 3x20 [color=#FF4000]+6 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 150 lbs (68.1kg)Ris:1'30 3x19 [color=#00BF00]+6 reps[/color] @+

Training du 6 Mars Crunch Abmat. [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré[/color] @ 195 lbs (88.6kg)Ris:2' 3x10 [color=#FF0000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 120 lbs (54.5kg)Ris:2' 3x12 [color=#FF0000]+10 lbs (4.5kg) [/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl pupitre serré [/color] @ 80 lbs (36.3kg)Ris:2'30 3x20 [color=#FF0000]+3 reps [/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 45 lbs (20.4kg)Ch.bras Ris:2' 3x13 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral uni poulie+Fatz grip[/color] @ 20 lbs (9kg)Ris:1' 3x15 [color=#00BF00]+5 lbs (2.2kg)[/color] @+

Training du 9 Mars Enroulement. [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Décliné légèrement décliné+T-Grip[/color] @ 205 lbs (93.1kg) Ris:2'30 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 200 lbs (91kg) Ris:2' 3x16 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 50 lbs (22.7kg) Ris:2' 3x15 [color=#00BF00]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 85 lbs (38.6kg) Ris:2' 3x17 [color=#00BF00]+3 reps[/color] @+

Training du 10 Mars Crunch. [color=#0000BF]Dos[/color] [color=#FF0000]Traction poulie haute pro X-tra large MAG[/color] @ 170 lbs (77.2kg)Ris:2' 3x12 [color=#FF4000]+10 lbs (4.5 kg)[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 180 lbs (81.8kg)Ris:2'30 3x14 [color=#FF4000]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 70 lbs (31.8kg) + barre Ris:1' entre ch. 3x12 [color=#FF4000]+10 lbs (4.5 kg)[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 150 lbs (68.1kg)Ris:1'30 3x21 [color=#00BF00]+6 reps[/color] @+