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

Training du 16 Octobre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 200 lbs (91kg) Ris:1' 8x3 [color=#FF0000]+10lbs (4.5kg)[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x16 [color=#FF4000]+3 reps[/color] [color=#0000FF]├ëcarté couché[/color] @ 45 lbs (20.4kg) Ris:3' 3x20 [color=#FF0000]+4 reps[/color] Validé , je passe a une version sur poulie. [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x22 [color=#FF0000]+3 reps[/color] [color=#0000FF]SDT Trap Bar[/color] @ 220 lbs (100kg) Ris:2' 3x6 @+

Training du 18 Octobre [color=#000000]Dos[/color] [color=#0000FF]Traction pronation largeur d'épaules[/color] @ PDC Ris:3' 3x13 Tenter plusieurs largeur , je le change... [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 210 lbs (95.4kg) Ris:3' 3x13 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 90 lbs (41kg)+ la barre Ris:1' entre ch.bras 3x12 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 25 lbs (11.3kg) Ris:1'30 3x20 [color=#FF4000]+15 reps[/color] [color=#0000FF]HighPull [/color] @ 115 lbs (52.2kg) Ris:1' 6x3 Sans déposer. @+

Training du 27 Octobre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 290 lbs (131.8kg)Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Syssy Squat[/color] @ 10 lbs (4.5kg) Ris:2' 3x11 [color=#FF0000]+ 3 reps [/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc rouge Ris:2' 3x12 [color=#FF0000]+2 reps[/color] [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x16 [color=#FF0000]+3 reps[/color] [color=#0000FF]High pull[/color] @ 115 lbs (52.2kg) Ris:1' 7x3 [color=#FF4000]+3 reps[/color] @+

Training du 28 Octobre [color=#000000]Brrrroas[/color] [color=#0000FF]Barre Front[/color] @ 115 lbs (52.2kg) Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Curl barre[/color] @ 70 lbs (31.8kg) Ris:1'30 3x13 [color=#FF4000]+3 reps[/color] [color=#0000FF]Landmine 1 arm floor press[/color] @ 50 lbs (22.7kg) 1'30 3x14 [color=#FF4000]+6 reps[/color] [color=#0000FF]Curl pupitre 1 bras+T-Grip[/color] @ 35 lbs (16kg) Ris:1'15 entre ch. bras 3x18 [color=#FF0000]+3 reps[/color] [color=#0000FF]SDT Trap Bar[/color] @ 240 lbs (109kg) Ris:2' 3x5 [color=#FF4000]+20 lbs (9kg)[/color] @+

Training du 30 Octobre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 200 lbs (91kg) Ris:1' 10x3 [color=#FF0000]+6 reps[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x17 [color=#FF4000]+3 reps[/color] [color=#0000FF]├ëcarté 1 bras poulie[/color] @ 35 lbs (16kg) Ris:1'30 3x12 NEW Exo [youtube]yaNwBor6SMs[/youtube] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x23 [color=#FF0000]+3 reps[/color] @+

Training du 31 Octobre [color=#000000]Dos[/color] [color=#0000FF]Traction neutre largeur d'épaules[/color] @ PDC Ris:3' 3x14 Retour aux sources [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 210 lbs (95.4kg) Ris:3' 3x14 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 90 lbs (41kg)+ la barre Ris:1'15 entre ch.bras 3x13 [color=#FF0000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 35 lbs (16kg) Ris:1'30 3x15 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]HighPull [/color] @ 115 lbs (52.2kg) Ris:1' 8x3 Sans déposer. [color=#FF4000]+3 reps[/color] @+

Training du 12 Novembre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 210 lbs (95.4kg) Ris:1' 8x3 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 3x18 [color=#FF4000]+3 reps[/color] [color=#0000FF]├ëcarté 1 bras poulie[/color] @ 35 lbs (16kg) Ris:1'30 3x13 [color=#FF4000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x24 [color=#FF0000]+3 reps[/color] [color=#0000FF]HighPull [/color] @ 115 lbs (52.2kg) Ris:1' 9x3 Sans déposer. [color=#FF4000]+3 reps[/color] @+

Training du 13 Novembre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 300 lbs (136.3kg)Ris:3' 3x8 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc rouge Ris:2' 3x13 [color=#FF0000]+3 reps[/color] Tres dur , RP. [color=#0000FF]Syssy Squat[/color] @ 10 lbs (4.5kg) Ris:2' 3x12 [color=#FF0000]+ 3 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x17 [color=#FF0000]+3 reps[/color] @+

Training du 14 Novembre [color=#000000]Dos[/color] [color=#0000FF]Traction neutre largeur d'épaules[/color] @ PDC Ris:3' 3x15 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 220 lbs (100kg) Ris:3' 3x10 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Rowing 1 bras Landmine[/color] @ 90 lbs (41kg)+ la barre Ris:1'15 entre ch.bras 1x14 [color=#FF0000] A refaire[/color] Visite imprévu , j'ai du stopper , suite la prochaine fois. @+

Bien tommy. Tu lâches rien. Je continue aussi meme si je post pas

Good GG , lache rien :) Training du 18 Novembre Gainage: http://www.t-nation.com/training/triple-threat-core-training Abdos: Crunch et enroulement a l'abmat. [color=#0000FF]SDT Trap Bar[/color] Ris: 3 @ 5' [color=#008000]5 @ 240 lbs (109kg) 4 @ 280 lbs (127.2kg) 3 @ 325 lbs (147.7kg)[/color] [color=#FF0000]2 @ 345 lbs (156.8kg) 1 @ 355 lbs (161.3kg) [/color] J'ai débuté trop lourd parce que la derniere j'ai eu un doute apres l'avoir décollé du sol. [color=#0000FF]HighPull[/color] @ 115 lbs (52.2kg) Ris:1' 10x3 [color=#FF0000]+3 reps[/color] @+

Training du 19 Novembre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 210 lbs (95.4kg) Ris:1' 10x3 [color=#FF0000]+6 reps[/color] J'atteint mes limites. [color=#0000FF]Développé incliné au Workbench[/color] @ 190 lbs (86.3kg) Ris:2' 20-20-17 [color=#FF4000]+3 reps[/color] ├ëchec derniere série. [color=#0000FF]├ëcarté 1 bras poulie basse[/color] @ 35 lbs (16kg) Ris:1'30 3x14 [color=#FF4000]+3 reps[/color] Beaucoup mieux a la poulie basse. [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x25 [color=#FF0000]+3 reps[/color] @+

Training du 20 Novembre [color=#000000]Dos[/color] [color=#0000FF]Traction neutre largeur d'épaules[/color] @ PDC Ris:3' 3x16 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 220 lbs (100kg) Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Lats Stretcher[/color] @ 60 lbs (27.3kg) chaque bras. Ris:1'30 3x12 [color=#FF0000]NEW EXO[/color] Je le fais a la poulie double (45cm entre les 2) avec une poignée pour ch. bras. Je tient la position contracté 1-2'' [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 35 lbs (16kg) Ris:1'30 3x18 [color=#FF4000]+9 reps[/color] Beaucoup mieux passé qu'hier. @+

Training du 21 Novembre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 300 lbs (136.3kg)Ris:3' 3x9 [color=#FF0000]+3 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc rouge Ris:2' 3x14 [color=#FF0000]+3 reps[/color] [color=#0000FF]Syssy Squat[/color] @ 10 lbs (4.5kg) Ris:2' 3x13 [color=#FF0000]+ 3 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x18 [color=#FF0000]+3 reps[/color] Mal aux genoux... @+

Training du 24 Novembre Gainage: http://www.t-nation.com/training/triple-threat-core-training Abdos: Crunch et enroulement a l'abmat. [color=#0000FF]SDT Trap Bar[/color] Ris: 3' [color=#FF0000]3x3 @ 330 lbs (150kg)[/color] J'hésite a rester sur un format force. [color=#0000FF]HighPull[/color] @ 120 lbs (54.5kg) Ris:1' 10x3 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Training du 25 Novembre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 215 lbs (97.7kg) Ris:1' 8x3 [color=#FF0000]+5 lbs (2.2kg)[/color] Ca passe héhéhé [color=#0000FF]Développé incliné au Workbench[/color] @ 200 lbs (91kg) Ris:2' 3x12 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]├ëcarté 1 bras poulie basse[/color] @ 35 lbs (16kg) Ris:1'30 3x15 [color=#FF4000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x26 [color=#FF0000]+3 reps[/color] @+

Training du 26 Novembre [color=#000000]Dos[/color] [color=#0000FF]Traction neutre largeur d'épaules[/color] @ PDC Ris:3' 3x17 [color=#FF0000]+3 reps[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 220 lbs (100kg) Ris:3' 3x12 [color=#FF0000]+3 reps[/color] [color=#0000FF]Lats Stretcher[/color] @ 60 lbs (27.3kg) chaque bras. Ris:1'30 3x13 [color=#FF4000] +3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 35 lbs (16kg) + la barre Ris:1'30 3x20 [color=#FF4000]+6 reps[/color] @+

Training du 3 Décembre Reprise apres entorse lombaire et genoux fragile. [color=#0000FF]Goblet squat[/color] @ 25 lbs (11.3kg) Ris:1'30 3x15 Mouvement lent. [color=#0000FF]HighPull[/color] @ 125 lbs (56.8kg) Ris:1' 8x3 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF0000]Abdos[/color] Landmine 180 @ 25 lbs (11.3kg) + barre Olympique. 3x10 Gainage de face 3x 30'' Gainage de coté 3x 30'' chaque coté. @+

Training du 4 Décembre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 215 lbs (97.7kg) Ris:1' 10x3 [color=#FF0000]+6 reps[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 200 lbs (91kg) Ris:2' 3x13 [color=#FF4000]+3 reps[/color] [color=#0000FF]├ëcarté 1 bras poulie basse[/color] @ 35 lbs (16kg) Ris:1'30 3x16 [color=#FF4000]+3 reps[/color] [color=#000000]├ëpaules[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x26 [color=#FF0000]ZAPPER , DOULEUR A UN TRAPEZE.[/color] @+

Training du 9 Décembre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 300 lbs (136.3kg)Ris:3' 3x10 [color=#FF0000]+3 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc rouge Ris:2' 3x15 [color=#FF0000]+3 reps[/color] [color=#0000FF]Goblet Squat[/color] @ 25 lbs (11.3kg) Ris:1'30 3x16 [color=#FF0000]+ 3 reps [/color] [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x19 [color=#FF0000]+3 reps[/color] @+