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

Tirage devant ou tractions. Rowing Yate.

Trop bien ta barre de traction accrochée au plafond. Il faut que je m en installe une aussi. Mais je fait pas confiance a mon plafond

J'ai des écrous de l'autre coter :) Training du 23 Juillet Enroulement: 33-33-33 [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 270 lbs (122.7kg)Ris:2'30 3x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]Soulever de terre jambes tendu[/color] @ 210 lbs (95.4kg) Ris:3' 3x14 [color=#FF0000]+ 3 reps[/color] [color=#0000FF]Syssy Squat[/color] @ PDC Ris:2' 3x15 [color=#FF0000]+3 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 100 lbs (45.4kg)Ris:1' 3x17 [color=#FF4000]+3 reps[/color] [color=#FF0000]Rappel[/color] [color=#0000FF]Développé couché[/color] @ 110 lbs (50kg) 1x40 [color=#FF0000]+4 reps[/color] [color=#0000FF]Développé vertical assis au Workbench[/color] @ 80 lbs (36.6kg) 1x66 [color=#FF0000]+6 reps[/color] @+

Je vais voir mes voisins du dessus pour leur en parler lol

Training du 25 Juillet Crunch : 28-28-27 Ris:1' [color=#000000]Brrrroas[/color] [color=#0000FF]Développé serré prise neutre[/color] @ 200 lbs (90.9kg) Ris:3' 9-8-7 [color=#FF0000]+0[/color] Je l'ai trouver tres lourde... [color=#0000FF]Curl poulie double+Fatz grip[/color] @ 55 lbs (25kg) Ris:2' Ch.Bras 3x12 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0000FF]Barre Front[/color] @ 85 lbs (38.6kg) Ris:2' 15-15-20 [color=#008000]+3 reps[/color] Facile [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 30 lbs (13.6kg) Ris:1'15 entre ch. bras 3x23 [color=#FF0000]+3 reps[/color] [color=#000000]SuperSet[/color] [color=#0000FF]Traction Supi[/color] @ 12 lbs (5.4kg) 2x15 [color=#FF4000]+2 reps[/color] Tout juste... [color=#0000FF]Dips[/color] @ 22 lbs (10kg) 2x13 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#000000]Rappel[/color] [color=#0000FF]Traction Nuque barre MAG poulie haute[/color] @ 50 lbs (22.7kg) 1x85 [color=#FF0000]+10 reps[/color] @+

Training du 28 Juillet Enroulement : 34-33-33 Ris:1' [color=#000000]Pecs[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 240 lbs (109kg) Ris:2'30 3x12 [color=#FF0000]+3 reps[/color] [color=#0000FF]Dips Gironda[/color] @ PDC Ris:2' 3x22 [color=#FF4000]+6 reps[/color] [color=#0000FF]├ëcarté couché[/color] @ 40 lbs (18.1kg) Ris:3' 3x27 [color=#FF0000]+ 3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 90 lbs (41kg) Ris:2' 3x27 [color=#FF0000]+3 reps[/color] [color=#000000]Rappel Triceps[/color] [color=#0000FF]Dip banc[/color] @ PDC pieds au sol 1x45 @+

Training du 31 Juillet Crunch : 28-28-28 Ris:1' [color=#000000]Dos[/color] [color=#0000FF]Traction neutre large[/color] @ 66 lbs (30kg) Ris:3' 3x7 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 200 lbs (91kg) Ris:2'30 3x15 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 80 lbs (36.3kg)+ la barre Ris:1' entre ch.bras 3x15 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Développé assis Workbench[/color] @ 180 lbs (81.8kg) Ris:2' 3x14 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#000000]Rappel[/color] [color=#0000FF]Curl barre Olym[/color] @ barre vide 45 lbs (20.4kg) 1x75 [color=#FF0000]+5 reps[/color] @+

Training du 6 Aout Abdos [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 270 lbs (122.7kg)Ris:2'30 3x11 [color=#FF4000]+3 reps[/color] [color=#0000FF]Syssy Squat[/color] @ PDC Ris:2' 3x16 [color=#FF0000]+3 reps [/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc bleu Ris:1'30 3x4 Putain j'en ai chier , au PDC j'ai cru que je me déchirais un ischios...mouvement lent. Je vais monter tout doucement. [color=#0000FF]Mollets Squat machine[/color] @ 100 lbs (45.4kg) Ris:1' 3x18 [color=#FF4000]+3 reps[/color] [color=#FF0000]Rappel[/color] [color=#0000FF]Développé vertical assis au Workbench[/color] @ 80 lbs (36.6kg) 1x75 [color=#FF0000]+9 reps[/color] @+

Training du 8 Aout Abdos [color=#000000]Brrrroas[/color] [color=#0000FF]Développé serré prise neutre[/color] @ 205 lbs (93.1kg) Ris:3' 3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0000FF]Curl poulie double+Fatz grip[/color] @ 55 lbs (25kg) Ris:2' Ch.Bras 3x13 [color=#FF0000]+3 reps[/color] [color=#0000FF]Barre Front[/color] @ 85 lbs (38.6kg) Ris:2' 3x20 [color=#008000]+10 reps[/color] [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 30 lbs (13.6kg) Ris:1'15 entre ch. bras 3x24 [color=#FF0000]+3 reps[/color] [color=#000000]SuperSet[/color] [color=#0000FF]Traction Supi[/color] @ 22 lbs (10kg) 2x10 [color=#FF4000]+11 lbs (5kg)[/color] [color=#0000FF]Dips[/color] @ 22 lbs (10kg) 2x14 [color=#FF0000]+2 reps[/color] [color=#000000]Rappel[/color] [color=#0000FF]Traction Nuque barre MAG poulie haute[/color] @ 50 lbs (22.7kg) 1x100 [color=#FF0000]+15 reps[/color] @+

Nouvelle acquisition [url=http://uprapide.com/image/818007-img293][img]http://uprapide.com/images/invite/img293.jpg[/img][/url]
[url=http://uprapide.com/image/818008-img292][img]http://uprapide.com/images/invite/img292.jpg[/img][/url]

Training du 10 Aout Abdos [color=#000000]Pecs[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 250 lbs (113.6kg) Ris:2'30 3x10 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Dips Gironda[/color] @ PDC Ris:2'30 3x24 [color=#FF0000]+6 reps[/color] [color=#0000FF]├ëcarté couché[/color] @ 45 lbs (20.4kg) Ris:3' 3x15 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 90 lbs (41kg) Ris:2' 3x28 [color=#FF0000]+3 reps[/color] [color=#000000]Rappel Triceps[/color] [color=#0000FF]Dip banc[/color] @ PDC pieds au sol 1x50 [color=#FF0000]+5 reps[/color] @+

Training du 11 Aout [color=#000000]Dos[/color] [color=#0000FF]Traction neutre large[/color] @ 66 lbs (30kg) Ris:3' 8-7-7 [color=#FF0000]+1 reps[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 200 lbs (91kg) Ris:2'30 3x16 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 85 lbs (38.6kg)+ la barre Ris:1' entre ch.bras 3x10 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Développé assis Workbench[/color] @ 180 lbs (81.8kg) Ris:2' 3x15 [color=#FF0000]+3 reps[/color] [color=#FF0000]TESTING [/color] [color=#0000FF]High Pull[/color] @ 95 lbs (43.1kg) 8x3 @+

Training du 13 Aout Abdos Jour 4 : https://www.youtube.com/watch?v=qFNepQaMGsE&list=UUpfFuYBEvhvmJWSo_9vWY6A [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 270 lbs (122.7kg)Ris:3' 3x12 [color=#FF4000]+3 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc bleu Ris:1' 5x3 [color=#FF0000]+3 reps[/color] [color=#0000FF]Syssy Squat[/color] @ PDC Ris:2' 3x17 [color=#FF0000]+3 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 100 lbs (45.4kg) Ris:1' 3x18 [color=#FF0000]+3 reps[/color] [color=#FF0000]Testing[/color] [color=#0000FF]High pull[/color] @ 95 lbs (43kg) Ris:1' 8x3 [color=#008000]+10 lbs (4.5kg)[/color] @+

Training du 15 Aout [color=#000000]Brrrroas[/color] [color=#0000FF]Développé serré prise neutre[/color] @ 210 lbs (95.4kg) Ris:3' 3x5 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0000FF]Curl poulie double+Fatz grip[/color] @ 55 lbs (25kg) Ris:2' Ch.Bras 3x14 [color=#FF0000]+3 reps[/color] [color=#0000FF]Barre Front[/color] @ 95 lbs (43kg) Ris:2' :D 3x18 [color=#008000]+10 lbs (4.5kg)[/color] [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 35 lbs (16kg) Ris:1'15 entre ch. bras 3x13 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#000000]SuperSet[/color] [color=#0000FF]Traction Supi[/color] @ 22 lbs (10kg) 2x11 [color=#FF4000]+2 reps[/color] [color=#0000FF]Dips[/color] @ 22 lbs (10kg) 2x15 [color=#FF0000]+2 reps[/color] [color=#000000]Rappel[/color] [color=#0000FF]Traction Nuque barre MAG poulie haute[/color] @ 60 lbs (27.2kg) 1x60 [color=#FF0000]+10 lbs (4.5kg)[/color] @+

18 Aout Abdos https://www.youtube.com/watch?v=ixs7G5msahE&list=UUpfFuYBEvhvmJWSo_9vWY6A

Training du 19 Aout [color=#000000]Pecs[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 250 lbs (113.6kg) Ris:2'30 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Dips Gironda[/color] @ PDC Ris:2'30 3x26 [color=#FF0000]+6 reps[/color] [color=#0000FF]├ëcarté couché[/color] @ 45 lbs (20.4kg) Ris:3' 3x17 [color=#FF0000]+6 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 90 lbs (41kg) Ris:2' 3x30 [color=#FF0000]+6 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc bleu Ris:1' 3x10 [color=#FF0000]+15 reps[/color] Beaucoup moins dur que la derniere fois le glute. @+

Training du 20 Aout [color=#000000]Dos[/color] [color=#0000FF]Traction neutre large[/color] @ 66 lbs (30kg) Ris:1' 8x3 [color=#FF0000]+2 reps[/color] Changement de format , ca passe mieux. [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 200 lbs (91kg) Ris:2'30 3x17 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 85 lbs (38.6kg)+ la barre Ris:1' entre ch.bras 3x11 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Développé assis Workbench[/color] @ 180 lbs (81.8kg) Ris:2' 3x16 [color=#FF0000]+3 reps[/color] [color=#0000FF]High Pull[/color] @ 105 lbs (47.7kg) Ris:1' 8x3 [color=#FF4000]+10 lbs (4.5kg)[/color] @+

21 Aout https://www.youtube.com/watch?v=HJvFz86UhFI Remplacé sit-up par crunch.

Training du 22 Aout [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 280 lbs (127.2kg)Ris:3' 3x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc rouge Ris:1' 8x3 [color=#FF0000]élastique rouge+petit[/color] [color=#0000FF]Syssy Squat[/color] @ PDC Ris:2' 3x18 [color=#FF0000]+3 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 100 lbs (45.4kg) Ris:1' 3x20 [color=#FF0000]+3 reps[/color] [color=#FF0000]Testing[/color] [color=#0000FF]High pull[/color] @ 115 lbs (52.2kg) Ris:1' 8x3 [color=#008000]+10 lbs (4.5kg)[/color] @+

Training du 25 Aout [color=#000000]Brrrroas[/color] [color=#0000FF]Développé serré prise neutre[/color] @ 215 lbs (97.7kg) Ris:3' 3x5 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0000FF]Curl poulie double+Fatz grip[/color] @ 55 lbs (25kg) Ris:2' Ch.Bras 3x15 [color=#FF0000]+3 reps[/color] [color=#0000FF]Barre Front[/color] @ 105 lbs (47.7kg) Ris:2' 3x15 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 35 lbs (16kg) Ris:1'15 entre ch. bras 3x14 [color=#FF0000]+3 reps[/color] Zapper le SS pour cette semaine. @+