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

toujours aussi spectaculaires les entrainements Tommy. j'aimerai savoir ce que tu fais comme métier pour travailler ta condition physique comme ├ºa,? j'ai rien ├á t'envier au niveau du physique je veux bien le croire mais mes entrainements sont plut├┤t légers ├á comparer des tiens!! par contre je fais de l'escalade sport qui muscle énormement le haut du corps surtout et ├ºa compense mes entrainements pas toujours réguliers @ +

Merci :) Je suis chauffeur et livreur de meubles et éléctros.

pecbounce a écrit :
j'ai rien à t'envier au niveau du physique je veux bien le croire

lol

Tu rigoles mon gros :) Training du 19 Mai Enroulement : 27-27-27 Ris:1' [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Couché prise neutre large[/color] @ 185 lbs (84kg) Ris:2' 3x10 [color=#FF0000]+6 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 220 lbs (100kg) Ris:2'30 3x11 [color=#FF0000]+10 lbs (4.5kg)[/color] Je descends en 15 reps max. [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 55 lbs (25kg) Ris:3' 3x13 [color=#FF0000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 85 lbs (38.6kg) Ris:2' 3x25 [color=#FF0000]+6 reps[/color] [color=#FF0000]├ëlévation latéral 1 bras a la poulie[/color] @ 20 lbs (9kg) Ris:1' 3x23 [color=#FF0000]+3 reps[/color] @+

Training du 20 Mai Crunch Abmat:22-22-22 [color=#0000BF]Dos[/color] [color=#FF0000]Traction prise neutre large[/color] @ 22 lbs (10kg) Ris:2' 3x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 190 lbs (86.3kg)Ris:2'30 3x15 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 75 lbs (34kg) + barre Ris:1' entre ch. 3x11 [color=#FF4000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 160 lbs (72.7kg)Ris:2' 3x19 [color=#FF0000]+3 reps[/color] [color=#FF0000]Shrug au Workbench[/color] @ 170 lbs (77.2kg)Ris:1' 3x15 [color=#008000]+20 lbs (9kg)[/color] @+

Training du 22 Mai Enroulement :28-27-27 [color=#0000BF]Triceps[/color] [color=#FF0000]Développé couché serré prise neutre[/color] @ 175 lbs (79.5kg)Ris:2' 3x8 [color=#FF0000]+ 10 lbs(4.5kg)[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 130 lbs (59kg)Ris:2' 3x12 [color=#FF0000]+10 lbs(4.5kg) [/color] [color=#0000BF]Biceps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 50 lbs (22.7kg)Ch.bras Ris:2' 3x13 [color=#FF4000]+3 reps[/color] [color=#FF0000]Curl 1 bras au pupitre [/color] @ 40 lbs (18.1kg)Ris:1' 3x12 [color=#FF4000]+5 lbs(2.2kg)[/color] [color=#FF0000]SUIVI D'UN SUPERSET[/color] [color=#FF0000]Dip[/color] @ PDC: 2x17 [color=#008000]+2 reps[/color] SS [color=#FF0000]Traction supi[/color] @ PDC: 2x12 [color=#FF4000]+2 reps[/color] Ris:2' @+

Training du 26 Mai Enroulement : 28-27-27 Ris:1' [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Couché prise neutre large[/color] @ 195 lbs (88.6kg) Ris:2' 3x8 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 220 lbs (100kg) Ris:2'30 3x12 [color=#FF0000]+3 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 55 lbs (25kg) Ris:3' 3x14 [color=#FF0000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 90 lbs (41kg) Ris:2' 3x18 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Training du 27 Mai Crunch Abmat:23-22-22 [color=#0000BF]Dos[/color] [color=#FF0000]Traction prise neutre large[/color] @ 33 lbs (15kg) Ris:2' 3x8 [color=#FF4000]+11 lbs (5kg)[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 190 lbs (86.3kg)Ris:2'30 3x16 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 75 lbs (34kg) + barre Ris:1' entre ch. 3x12 [color=#FF4000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 160 lbs (72.7kg)Ris:2' 3x20 [color=#FF0000]+3 reps[/color] [color=#FF0000]Shrug au Workbench[/color] @ 180 lbs (81.8kg)Ris:1' 3x15 [color=#008000]+10 lbs (4.5kg)[/color] @+

Training du 29 Mai Enroulement :3x28 [color=#0000BF]Broass[/color] [color=#FF0000]Développé couché serré prise neutre[/color] @ 175 lbs (79.5kg)Ris:2' 3x10 [color=#FF0000]+ 6 reps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 50 lbs (22.7kg)Ch.bras Ris:2' 3x14 [color=#FF4000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 130 lbs (59kg)Ris:2' 3x13 [color=#FF0000]+3 reps [/color] [color=#FF0000]Curl 1 bras au pupitre [/color] @ 30 lbs (13.6kg)Ris:1' 3x15 [color=#FF4000]-10 lbs (4.5kg)[/color] J'ai réduit de 4.5kg , j'ai ralenti le mouvement et ajouté la petite twist a la Fitness smith...je penses avoir des courbatures aux biceps :eek: [color=#FF0000]SUIVI D'UN SUPERSET[/color] [color=#FF0000]Dip[/color] @ PDC: 2x18 [color=#008000]+2 reps[/color] SS [color=#FF0000]Traction supi[/color] @ PDC: 2x13 [color=#FF4000]+2 reps[/color] Ris:2' @+

Training du 31 Mai [color=#0000BF]Jambes[/color] [color=#FF0000]Squat Machine[/color] @ 240 lbs (109kg)Ris:2' 3x12 [color=#FF4000]+3 reps[/color] [color=#FF0000]Soulever de terre jambes tendu[/color] @ 200 lbs (91kg) Ris:2' 3x14 [color=#FF4000]+3 reps [/color] [color=#FF0000]Mollets Squat machine[/color] @ 90 lbs (41kg)Ris:1' 3x16 [color=#008000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral 1 bras a la poulie[/color] @ 20 lbs (9kg)Ris:1' 3x25 [color=#FF0000]+6 reps[/color] @

Training du 1 Juin Enroulement : 29-28-28 Ris:1' [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Couché prise neutre large[/color] @ 195 lbs (88.6kg) Ris:2' 3x10 [color=#FF0000]+6 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 220 lbs (100kg) Ris:2'30 3x13 [color=#FF0000]+3 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 55 lbs (25kg) Ris:3' 3x15 [color=#FF0000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 90 lbs (41kg) Ris:2' 3x19 [color=#FF0000]+3 reps[/color] @+

Training du 2 Juin Crunch Abmat: 3x23 [color=#0000BF]Dos[/color] [color=#FF0000]Traction prise neutre large[/color] @ 33 lbs (15kg) Ris:2' 3x9 [color=#FF4000]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 190 lbs (86.3kg)Ris:2'30 3x17 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 75 lbs (34kg) + barre Ris:1' entre ch. 3x13 [color=#FF4000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 170 lbs (77.2kg)Ris:2' 3x12 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF0000]Shrug au Workbench[/color] @ 180 lbs (81.8kg)Ris:1' 3x16 [color=#008000]+3 reps[/color] @+

Training du 4 Juin Enroulement :29-29-28 [color=#0000BF]Broass[/color] [color=#FF0000]Développé couché serré prise neutre[/color] @ 185 lbs (84kg)Ris:2' 3x8 [color=#FF0000]+ 10 lbs (4.5kg)[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 50 lbs (22.7kg)Ch.bras Ris:2' 3x15 [color=#FF4000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 130 lbs (59kg)Ris:2' 3x14 [color=#FF0000]+3 reps [/color] [color=#FF0000]Curl 1 bras au pupitre +T-Grip [/color] @ 30 lbs (13.6kg)Ris:1' 3x16 [color=#FF4000]+3 reps[/color] [color=#FF0000]SUIVI D'UN SUPERSET[/color] [color=#FF0000]Dip[/color] @ PDC: 2x19 [color=#008000]+2 reps[/color] SS [color=#FF0000]Traction supi[/color] @ PDC: 2x14 [color=#FF4000]+2 reps[/color] Ris:2' @+

Training du 8 Juin Crunch Abmat: 24-23-23 [color=#0000BF]Jambes[/color] [color=#FF0000]Squat Machine[/color] @ 250 lbs (113.6kg)Ris:2' 3x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF0000]Soulever de terre jambes tendu[/color] @ 210 lbs (95.4kg) Ris:2' 3x10 [color=#FF4000]+10 lbs (4.5kg) [/color] [color=#FF0000]Mollets Squat machine[/color] @ 90 lbs (41kg)Ris:1' 3x17 [color=#008000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]├ëlévation latéral 1 bras a la poulie[/color] @ 22.5 lbs (10.2kg)Ris:1' 3x16 [color=#FF0000]+2.5 lbs(1.1kg)[/color] @+

Training du 9 Juin Enroulement : 3x29 Ris:1' [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Couché prise neutre large[/color] @ 205 lbs (93.1kg) Ris:2' 3x8 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 220 lbs (100kg) Ris:2'30 3x14 [color=#FF0000]+3 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 55 lbs (25kg) Ris:3' 3x16 [color=#FF0000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 90 lbs (41kg) Ris:2' 3x20 [color=#FF0000]+3 reps[/color] @+

Training du 10 Juin Crunch Abmat: 24-24-23 [color=#0000BF]Dos[/color] [color=#FF0000]Traction prise neutre large[/color] @ 33 lbs (15kg) Ris:2' 3x10 [color=#FF4000]+3 reps[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 190 lbs (86.3kg)Ris:2'30 3x18 [color=#FF0000]+3 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 75 lbs (34kg) + barre Ris:1' entre ch. 3x14 [color=#FF4000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 170 lbs (77.2kg)Ris:2' 13-13-15 [color=#FF0000]+5 reps[/color] [color=#FF0000]Shrug au Workbench[/color] @ 180 lbs (81.8kg)Ris:1' PAS FAIT. @+

Training du 13 Juin 74kg de PDC ce matin. Enroulement :30-29-29 [color=#0000BF]Broass[/color] [color=#FF0000]Développé couché serré prise neutre[/color] @ 185 lbs (84kg)Ris:2' 3x9 [color=#FF0000]+ 3 reps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 50 lbs (22.7kg)Ch.bras Ris:2' 3x16 [color=#FF4000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 130 lbs (59kg)Ris:2' 3x15 [color=#FF0000]+3 reps [/color] [color=#FF0000]Curl 1 bras au pupitre +T-Grip [/color] @ 30 lbs (13.6kg)Ris:1' 3x17 [color=#FF4000]+3 reps[/color] [color=#FF0000]SUIVI D'UN SUPERSET[/color] [color=#FF0000]Dip[/color] @ PDC: 2x20 [color=#008000]+2 reps[/color] SS [color=#FF0000]Traction supi[/color] @ PDC: 2x15 [color=#FF4000]+2 reps[/color] Ris:2' @+

Training du 15 Juin Enroulement : 30-30-29 Ris:1' [color=#0000BF]Pecs[/color] [color=#FF0000]Développé Couché prise neutre large[/color] @ 205 lbs (93.1kg) Ris:3' 3x9 [color=#FF0000]+3 reps[/color] [color=#FF0000]Développé incliné au Workbench[/color] @ 220 lbs (100kg) Ris:2'30 3x15 [color=#FF0000]+3 reps[/color] [color=#FF0000]├ëcarté couché+Fatz grip[/color] @ 55 lbs (25kg) Ris:3' 3x17 [color=#FF0000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]FacePull[/color] @ 90 lbs (41kg) Ris:2' 3x21 [color=#FF0000]+3 reps[/color] @+

Training du 16 Juin Crunch Abmat: 25-24-24 [color=#0000BF]Dos[/color] [color=#FF0000]Traction prise neutre large[/color] @ 44 lbs (20kg) Ris:2' 3x8 [color=#FF4000]+11 lbs (5kg)[/color] [color=#FF0000]Rowing poulie basse prise neutre serré[/color] @ 190 lbs (86.3kg)Ris:2'30 3x20 [color=#FF0000]+6 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 75 lbs (34kg) + barre Ris:1' entre ch. 3x15 [color=#FF4000]+3 reps[/color] [color=#0000BF]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 170 lbs (77.2kg)Ris:2' 3x15 [color=#FF0000]+4 reps[/color] [color=#FF0000]Shrug au Workbench[/color] @ 180 lbs (81.8kg)Ris:1' 3x17 @+

Training du 18 Juin Enroulement :30-30-30 [color=#0000BF]Broass[/color] [color=#FF0000]Développé couché serré prise neutre[/color] @ 185 lbs (84kg)Ris:2' 3x10 [color=#FF0000]+ 3 reps[/color] [color=#FF0000]Curl debout dos a la poulie double+Fat Grip[/color] @ 50 lbs (22.7kg)Ch.bras Ris:2' 3x17 [color=#FF4000]+3 reps[/color] [color=#FF0000]Extension buste penché poulie haute corde[/color] @ 130 lbs (59kg)Ris:2' 3x16 [color=#FF0000]+3 reps [/color] [color=#FF0000]Curl 1 bras au pupitre +T-Grip [/color] @ 30 lbs (13.6kg)Ris:1' 3x18 [color=#FF0000]+3 reps [/color] [color=#FF0000]SUIVI D'UN SUPERSET[/color] [color=#FF0000]Dip[/color] @ 12 lbs (5.4kg) 2x15 [color=#008000]+12 lbs (5.4kg)[/color] SS [color=#FF0000]Traction supi[/color] @ 12 lbs (5.4kg) 2x10 [color=#FF4000]+12 lbs (5.4kg)[/color] Ris:2' @+