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

Training du 10 Décembre [color=#0000FF]Gainage[/color]: Face , coté. x 3 séries chaque. [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 40 lbs (18.1kg) Ris:1'30 3x15 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2' 3x27 [color=#FF0000]+3 reps[/color] [color=#0000FF]HighPull[/color] @ 125 lbs (56.8kg) Ris:1' 10x3 Sans déposer. [color=#FF4000]+3 reps[/color] [color=#0000FF]Landmine 180[/color]x 3 séries. @+

Training du 12 Décembre Enroulement a l'abmat. 3 x ? [color=#000000]Dos[/color] [color=#0000FF]Traction neutre largeur d'épaules[/color] @ 22 lbs (10kg) Ris:3' 3x10 [color=#FF0000]+22 lbs (10kg)[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 230 lbs (104.5kg) Ris:3' 3x8 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#0000FF]Lats Stretcher[/color] @ 60 lbs (27.3kg) chaque bras. Ris:1'30 3x14 [color=#FF4000] +3 reps[/color] [color=#000000]Biceps[/color] [color=#0000FF]Arm Blaster Poulie Double[/color] @ 30 lbs (13.6kg) Ch.Bras Ris:1'30 3x15 [color=#00BF00]New[/color] Ca isole bien , je pense meme avoir des courbatures aux biceps. @+

Training du 13 Décembre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 220 lbs (100kg) Ris:1' 8x3 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 200 lbs (91kg) Ris:2' 3x14 [color=#FF4000]+3 reps[/color] [color=#0000FF]Cable chest press[/color] @ 50 lbs (22.7kg) Ris:1'30 3x20 [color=#008000]New[/color] [color=#000000]Triceps[/color] [color=#0000FF]Dips[/color] @ PDC Ris:1'30 3x13 [color=#008000]New[/color] @+

Training du 15 Décembre [color=#000000]Jambes[/color] [color=#0000FF]Squat Machine[/color] @ 300 lbs (136.3kg)Ris:3' 3x11 [color=#FF0000]+3 reps[/color] [color=#0000FF]Glute Ham Raise[/color] @ PDC délester avec élastoc Mauve Ris:2' 3x7 [color=#FF0000]Descente elas mauve[/color] Prochaine étape élastok pilate. [color=#0000FF]Goblet Squat[/color] @ 30 lbs (13.6kg) Ris:1'30 3x16 [color=#FF0000]+5 lbs (2.2kg) [/color] [color=#0000FF]Mollets Squat machine[/color] @ 120 lbs (54.5kg) Ris:1' 3x20 [color=#FF0000]+3 reps[/color] @+

Training du 17 Décembre [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 40 lbs (18.1kg) Ris:1'30 3x18 [color=#FF4000]+9 reps[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2'30 3x28 [color=#FF0000]+3 reps[/color] 30'' de bonus. [color=#0000FF]HighPull[/color] @ 130 lbs (59kg) Ris:1' 8x3 Sans déposer. [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#0000FF]Landmine 180[/color] @ 25 lbs (11.3kg) 3x13 [color=#008000]+6 reps[/color] @+

Training du 18 Décembre [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 220 lbs (100kg) Ris:1' 10x3 [color=#FF0000]+6 reps[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 200 lbs (91kg) Ris:2' 3x15 [color=#FF4000]+3 reps[/color] [color=#0000FF]Cable chest press[/color] @ 50 lbs (22.7kg) Ris:1'30 3x25 [color=#008000]+ 15 reps[/color] [color=#000000]Triceps[/color] [color=#0000FF]Développé couché prise médium neutre[/color] @ 150 lbs (68.1kg) Ris:2' 3x10 [color=#008000]New[/color] Prise un peu moins que largeur d'épaules , coudes aux corps. [color=#000000]Abdos[/color] [color=#0000FF]Crunch Abmat[/color] 3x13 [color=#FF4000]+3 reps[/color] Expiration complete sur chaque reps. @+

Training du 22 Décembre [color=#000000]Dos[/color] [color=#0000FF]Traction neutre largeur d'épaules[/color] @ 33 lbs (15kg) Ris:3' 3x8 [color=#FF0000]+11 lbs (5kg)[/color] [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 230 lbs (104.5kg) Ris:3' 3x9 [color=#FF0000]+3 reps[/color] [color=#0000FF]Lats Stretcher[/color] @ 60 lbs (27.3kg) chaque bras. Ris:1'30 3x15 [color=#FF4000] +3 reps[/color] [color=#000000]Biceps[/color] [color=#0000FF]Arm Blaster Poulie Double[/color] @ 30 lbs (13.6kg) Ch.Bras Ris:1'30 3x18 [color=#00BF00]+9 reps[/color] [color=#000000]Abdos[/color] [color=#0000FF]Enroulement a Abmat[/color] 3x11 [color=#FF0000]+3 reps[/color] @+

Training du 25 Décembre [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 40 lbs (18.1kg) Ris:1'30 3x20 [color=#FF4000]+6 reps[/color] [color=#0000FF]FacePull[/color] @ 95 lbs (43.1kg) Ris:2'30 3x30 [color=#FF0000]+6 reps[/color] [color=#0000FF]HighPull[/color] @ 130 lbs (59kg) Ris:1' 10x3 Sans déposer. [color=#FF4000]+6 reps[/color] [color=#000000]Abdos[/color] [color=#0000FF]Landmine 180[/color] @ 25 lbs (11.3kg) 3x14 [color=#008000]+3 reps[/color] @+

Training du 6 Janvier [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 225 lbs (102.2kg) Ris:1' 7x3 [color=#FF0000]+5 lbs[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 210 lbs (95.4kg) Ris:2' 3x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]Cable chest press[/color] @ 55 lbs (25kg)Ch.Bras Ris:1'30 3x18 [color=#008000]+5 lbs (2.2kg)[/color] [color=#000000]Triceps[/color] [color=#0000FF]Développé couché prise médium neutre[/color] @ 150 lbs (68.1kg) Ris:1'30 11-11-6 Moins 2 reps... Je me brule a déracker , je vais changer. @+

Training du 7 Janvier [color=#000000]Dos[/color] [color=#0000FF]Traction neutre largeur d'épaules[/color] @ 38 lbs (17.2kg) Ris:2' [color=#FF0000]Moins 1'[/color] 3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] Suivi d'une dégressive sans repos 1x10 @ PDC [color=#0000FF]Rowing poulie basse prise neutre serré[/color] @ 230 lbs (104.5kg) Ris:3' 3x10 [color=#FF0000]+3 reps[/color] [color=#0000FF]Lats Stretcher[/color] @ 60 lbs (27.3kg) chaque bras. Ris:1'30 3x16 [color=#FF4000] +3 reps[/color] [color=#000000]Biceps[/color] [color=#0000FF]Arm Blaster Poulie Double[/color] @ 30 lbs (13.6kg) Ch.Bras Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 9 Janvier [color=#000000]├ëpaules[/color] [color=#0000FF]Landmine press[/color] @ 50 lbs (22.7kg) Ris:1'30 3x12 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#0000FF]Face Pull[/color] @ 100 lbs (45.4kg) Ris:2'30 3x18 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0000FF]High Pull[/color] @ 135 lbs (61.3kg) Ris:1' 8x3 Sans déposer. [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#0000FF]Larry Scott Shoulders Press[/color] @ 25 lbs (11.3kg) Ris:1'30 3x20 [color=#FF4000] NEW [/color] https://www.youtube.com/watch?v=FHsa7WXfADs @+

Training du 13 Janvier [color=#000000]Pecs[/color] [color=#0000FF]DC[/color] @ 225 lbs (102.2kg) Ris:1' 8x3 [color=#FF0000]+3[/color] [color=#0000FF]Développé incliné au Workbench[/color] @ 210 lbs (95.4kg) Ris:2' 3x11 [color=#FF4000]+3 reps (4.5kg)[/color] [color=#0000FF]Neck Press(Guillotine)[/color] @ 115 lbs (52.2kg)Ch.Bras Ris:1' 3x15 https://www.youtube.com/watch?v=szeeYvbHFGA [color=#000000]Triceps[/color] [color=#0000FF]Kneeling Tricep Rope Extensions[/color] @ 70 lbs (31.8kg) Ris:1' 3x15 https://www.youtube.com/watch?v=9TpaCV-TkM0 @+

Séance du 14 Janvier [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 100 lbs (45.4kg)Ris:30'' 8x8 [color=#FF00BF]T-Bar row prise pro[/color] @ 70 lbs (31.8kg) + barre et poignée.Ris:30'' 8x8 [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 30 lbs (13.6kg)Ris:30'' 8x8 Le temps de m'habituer au Ris courts. @+

Pour ceux qui suivent mon carnet , vous allez vous appercevoir que la facon de faire est changer du tout au tout. La raison c'est que je me suis monté un programme avec les principes de L'Iron Guru Vince Gironda.

Un article pour
aider avec la largeur de prise au DC http://www.t-nation.com/training/bench-press-grip-the-magic-number?utm_source=wd_newsletter&utm_medium=email&utm_campaign=weekly_dose-150104&utm_content=title_article_4&utm_campaign=NewCust140624&utm_source=Coupon&utm_term=%5BID_Store_User%5D&utm_medium=email
J'ai tester
La 1iere c'est avec ma prise habituelle et la 2 ieme avec le calcul de l'article http://youtu.be/q4bpBPtqQFY http://youtu.be/aMf_QUmIEAs

Séance du 15 Janvier [color=#0040FF]├ëpaules[/color] [color=#FF00BF]FacePull[/color] @ 70 lbs (31.8kg)Ris:30'' 8x8 [color=#FF00BF]Scott Press[/color] @ 25 lbs (11.3kg)Ris:30'' 8x8 [color=#FF00FF]HighPull[/color] @ 135 lbs (61.3kg)Ris:1' 9x3 [color=#FF4000]+3 reps[/color] @+

http://youtu.be/la4TfTRZJCo

Séance du 16 Janvier [color=#0040FF]Jambes[/color] [color=#FF00BF]Legs Extention[/color] @ 75 lbs (34kg)Ris:30'' 4x8 [color=#FF00BF]Leg Curl[/color] @ 50 lbs (22.7kg)Ris:30'' 4x8 [color=#FF00FF]Syssy squat[/color] @ PDC--Ris:30'' 4x8 [color=#FF00BF]Glute Ham Raise[/color] @ PDC + élastique rouge Ris:30'' 4x8 Reste a voir la réaction des genoux demain... @+

Séance du 17 Janvier [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press[/color] @ 120 lbs (54.5kg)Ris:30'' 8x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté pieds surélever[/color] @ 15 lbs (6.8kg)Ris:30'' 8x8 [color=#0040FF]Triceps[/color] [color=#FF00FF]Halteres Front[/color] @ 20 lbs (9kg)Ris:30'' 8x8 Le coude va pas... @+

Séance du 18 Janvier [color=#0040FF]Dos[/color] [color=#FF00BF]Lats Stretcher[/color] @ 55 lbs (25kg)Ch.Bras-Ris:30'' 8x8 [color=#FF00BF]Rowing horizontal prise serré[/color] @ 130 lbs (59kg)Ris:30'' 8x8 [color=#FF00FF]Prone Dumbell Row[/color] @ 20 lbs(9kg)Ris:30'' 8x8 Sur banc plat surélevé pour ne pas que les halteres touchent le sol. [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie[/color] @ 60 lbs (27.2kg)Ris:30'' 8x8 @+