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

Training du 27 Aout [color=#000000]Pecs[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 250 lbs (113.6kg) Ris:2'30 3x12 [color=#FF0000]+3 reps[/color] [color=#0000FF]Dips Gironda[/color] @ PDC Ris:2'30 2x27+1x26 [color=#FF0000]+2 reps[/color] A fond ici , j'hésite a lester ou zapper... [color=#0000FF]├ëcarté couché[/color] @ 45 lbs (20.4kg) Ris:3' 3x18 [color=#FF0000]+6 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x18 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc Ris:1' 8x3 [color=#FF0000]Descente d'élastique ,du rouge au petit mauve [/color] @+

Training du 28 Aout [color=#000000]Dos[/color] [color=#0000FF]Traction neutre large[/color] @ 68.5 lbs (31.1kg) Ris:1' 8x3 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 200 lbs (91kg) Ris:3' 3x18 [color=#FF0000]+3 reps[/color] Crade les fin de séries. [color=#0000FF]Rowing 1 bras Landmine[/color] @ 85 lbs (38.6kg)+ la barre Ris:1' entre ch.bras 3x12 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Développé assis Workbench[/color] @ 180 lbs (81.8kg) Ris:2' 3x17 [color=#FF0000]+3 reps[/color] [color=#0000FF]High Pull[/color] @ 125 lbs (56.8kg) Ris:1' 8x3 [color=#FF4000]+10 lbs (4.5kg)[/color] @+

Reprise... Training du 4 Septembre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 280 lbs (127.2kg)Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc mauve Ris:1' 9x3 [color=#FF0000]+3 reps[/color] [color=#0000FF]Syssy Squat[/color] @ PDC Ris:2' 19-18-18 [color=#FF0000]+1 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x12 [color=#FF0000]+20 lbs (9kg)[/color] [color=#0000FF]High pull[/color] @ 135 lbs (61.3kg) Ris:1' 8x3 [color=#008000]+10 lbs (4.5kg)[/color] @+

Training du 5 Septembre [color=#000000]Brrrroas[/color] [color=#0000FF]Développé serré prise neutre[/color] @ 220 lbs (100kg) Ris:3' 5-5-4 [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] @ 115 lbs (52.2kg) Ris:3' 3x10 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 35 lbs (16kg) Ris:1'15 entre ch. bras 3x15 [color=#FF0000]+3 reps[/color] [color=#000000]SuperSet[/color] [color=#0000FF]Traction Supi[/color] @ 27 lbs (12.2kg) 2x9 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#0000FF]Dips[/color] @ 27 lbs (12.2kg) 2x13 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Training du 9 Septembre [color=#000000]Pecs[/color] [color=#0000FF]DC/T-Grip[/color] @ 186 lbs (84.5kg) Ris:3' 3x10 New exo [color=#0000FF]Développé incliné au Workbench[/color] @ 180 lbs (81.8kg) Ris:2' 3x20 Réduction de la charge et augmentation de l'inclinaison. [color=#0000FF]├ëcarté couché[/color] @ 45 lbs (20.4kg) Ris:3' 3x19 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x19 [color=#FF0000]+3 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec petit élastoc mauve Ris:1' 10x3 [color=#FF0000] +3 reps [/color] @+

Training du 10 Septembre [color=#000000]Dos[/color] [color=#0000FF]Traction neutre large[/color] @ 72 lbs (32.7kg) Ris:1' 8x3 [color=#FF0000]+3.5 lbs (1.6kg)[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 210 lbs (95.4kg) Ris:3' 3x10 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 90 lbs (41kg)+ la barre Ris:1' entre ch.bras 3x9 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Développé assis Workbench[/color] @ 180 lbs (81.8kg) Ris:2'30 3x18 [color=#FF0000]+3 reps[/color] [color=#0000FF]High Pull[/color] @ 145 lbs (66kg) Ris:1' 8x3 [color=#FF4000]+10 lbs (4.5kg)[/color] @+

Training du 12 Septembre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 280 lbs (127.2kg)Ris:3' 3x12 [color=#FF0000]+3 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc mauve Ris:1' 8x4 [color=#FF0000]+2 reps[/color] [color=#0000FF]Syssy Squat[/color] @ PDC Ris:2' 3x20 [color=#FF0000]+5 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x13 [color=#FF0000]+3 reps[/color] [color=#0000FF]High pull[/color] @ 150 lbs (68.1kg) Ris:1' 8x3 [color=#008000]+5 lbs (2.2kg)[/color] @+

Training du 13 Septembre [color=#000000]Brrrroas[/color] [color=#0000FF]Développé serré prise neutre[/color] @ 220 lbs (100kg) Ris:3' 3x5 [color=#FF0000]+1 reps[/color] Ca fais 1 semaine que je l'attend cette 15iemes reps. [color=#0000FF]Curl poulie double+Fatz grip[/color] @ 55 lbs (25kg) Ris:2' Ch.Bras 3x17 [color=#FF0000]+3 reps[/color] [color=#0000FF]Barre Front[/color] @ 115 lbs (52.2kg) Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 35 lbs (16kg) Ris:1'15 entre ch. bras 3x16 [color=#FF0000]+3 reps[/color] [color=#000000]SuperSet[/color] [color=#0000FF]Traction Supi[/color] @ 27 lbs (12.2kg) 2x10 [color=#FF0000]+2 reps[/color] [color=#0000FF]Dips[/color] @ 27 lbs (12.2kg) 2x15 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Salut tommy le fatz grip c est les sortes de rouleaux en mousse non? T en penses quoi ca t apporte quoi?

C'est du caoutchou :) Pour la poigne c'est bon mais faut revoir les charges a la baisses. Pour les exos de poussées ca donne plus d'appuie donc supposément plus de force.

Training du 17 Septembre [color=#000000]Pecs[/color] [color=#0000FF]DC/T-Grip[/color] @ 186 lbs (84.5kg) Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x20 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]├ëcarté couché[/color] @ 45 lbs (20.4kg) Ris:3' 3x20 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x20 [color=#FF0000]+3 reps[/color] [color=#0000FF]High Pull[/color] @ 155 lbs (70.4) Ris:1' 8x3 [color=#FF0000] +5 lbs (2.2kg) [/color] @+

Training du 18 Septembre [color=#000000]Dos[/color] [color=#0000FF]Traction neutre large[/color] @ 74.5 lbs (33.8kg) Ris:1' 8x3 [color=#FF0000]+2.5 lbs (1kg)[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 210 lbs (95.4kg) Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 90 lbs (41kg)+ la barre Ris:1' entre ch.bras 3x10 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Développé assis Workbench[/color] @ 180 lbs (81.8kg) Ris:2'30 3x20 [color=#FF0000]+6 reps[/color] A l'échec... @+

Training du 23 Septembre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 290 lbs (131.8kg)Ris:3' 3x9 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]SDT Trap Bar[/color] @ 195 lbs (88.6kg) Ris:2' 3x8 [color=#FF0000]Je reviendrais au syssy squat plus tard. [/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc rouge Ris:2' 10-12-12 J'ai remis l'élastique rouge pour m'habituer a faire de la reps. [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x14 [color=#FF0000]+3 reps[/color] [color=#0000FF]High pull[/color] @ 155 lbs (70.4kg) Ris:1' 10x3 [color=#FF4000]+6 reps[/color] @+

Training du 25 Septembre [color=#000000]Brrrroas[/color] [color=#0000FF]DCS[/color] @ 185 lbs (84kg) Ris:2' 3x10 New ! [color=#0000FF]Curl poulie double+Fatz grip[/color] @ 55 lbs (25kg) Ch.Bras Ris:2'30 18-18-16 [color=#FF0000]+1 reps[/color] [color=#0000FF]Dips[/color] @ 27 lbs (12.2kg) 18-18-16 [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 35 lbs (16kg) Ris:1'15 entre ch. bras 17-17-15 [color=#FF0000]+1 reps[/color] Drop [color=#0000FF]Barre Front[/color] 115 lbs (52.2kg) 1x12 Drop 75 lbs (34kg) 1x20 Drop 50 lbs (22.7kg)1x25 [color=#0000FF]Traction Supi[/color] 52 lbs (23.6kg) 1x6 Drop 27 lbs (12.2kg) 1x7 Drop PDC 1x7 @+

Training du 7 Octobre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 190 lbs (86.3kg) Ris:1' 8x3 [color=#FF0000]New fomat[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x15 [color=#FF4000]+3 reps[/color] [color=#0000FF]├ëcarté couché[/color] @ 45 lbs (20.4kg) Ris:3' 20-18-18 [color=#FF0000]-4 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x21 [color=#FF0000]+3 reps[/color] @+

Training du 8 Octobre [color=#000000]Dos[/color] [color=#0000FF]Traction pronation largeur d'épaules[/color] @ PDC Ris:2' 3x12 Pas 100% a mon aise... [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 210 lbs (95.4kg) Ris:3' 3x12 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 90 lbs (41kg)+ la barre Ris:1' entre ch.bras 3x11 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 25 lbs (11.3kg) Ris:1'30 3x15 New exo [youtube]L1NQ0ER4BoQ[/youtube] @+

Training du 10 Octobre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 290 lbs (131.8kg)Ris:3' 3x10 [color=#FF0000]+3 reps[/color] [color=#0000FF]Syssy Squat[/color] @ 10 lbs (4.5kg) Ris:2' 3x10 [color=#FF0000]+ 10 lbs (4.5kg) [/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc rouge Ris:1'30 12-11-11 Pareil... [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x15 [color=#FF0000]+3 reps[/color] [color=#0000FF]High pull[/color] @ 160 lbs (72.7kg) Ris:1' 8x3 [color=#FF4000]+5 lbs (2.2kg)[/color] @+

https://www.youtube.com/watch?v=bEjj-rrZ3QA&list=UUCTkIVw5omp2RqZvijsYRDg&index=2

Training du 14 Octobre [color=#000000]Brrrroas[/color] [color=#0000FF]Barre Front[/color] @ 115 lbs (52.2kg) 3x10...j'en ai chier... [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 35 lbs (16kg) Ris:1'15 entre ch. bras 3x17 [color=#FF0000]+1 reps[/color] [color=#0000FF]Landmine 1 arm floor press[/color] @ 50 lbs (22.7kg) 1'30 3x12 [color=#0000FF]Curl barre[/color] @ 70 lbs (31.8kg) Ris:1'30 3x12 [color=#0000FF]Highpull[/color] @ 165 lbs (75kg) Ris:1' 8x3 +5 lbs (2.2kg) @+

Vidéo de mon highpull...je sais que c'est pas parfait... http://youtu.be/YuwcYG3bINI