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

Toujours des pointent de douleurs aux genoux... Le coude est mieux meme ci pas a 100%. Séance du 21 Janvier [color=#0040FF]├ëpaules[/color] [color=#FF00BF]Dumbell Swing[/color] @ 12.5 lbs (5.6kg)Ris:30'' 8x8 [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 57 lbs (26kg)Ris:30'' 8x8 Mollo ici , amplitude au nez devant et au bas d'oreilles derriere. [color=#FF00FF]Oiseau sur banc plat surélevé[/color] @ 10 lbs (4.5kg)Ris:30'' 8x8 3 exos abdos de 3 séries chaque. @+

Décider d'aller avec le dos pour donner une journée de plus au coude. Séance du 22 Janvier [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 105 lbs (47.7kg)Ris:30'' 8x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 75 lbs (34kg) + barre et poignée.Ris:30'' 8x8 [color=#FF4000]+5 lbs (2.2kg[/color]) [color=#FF00BF]Tirage horizontal poulie double[/color] @ 40 lbs (18.1kg) Ch.BrasRis:30'' 8x8 J'aime pas... [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 32.5 lbs (14.7kg)Ris:30'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] Ch.Bras @+

Séance du 23 Janvier [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ PDC-Ris:30'' 8x5 [color=#00BF00]New[/color] Mouvement lent , j'en chie déja :lol: [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 8x5 [color=#00BF00]New[/color] Pareille que les dips... [color=#FF00BF]├ëcarté Incliné[/color] @ 20 lbs (9kg)Ris:30'' 8x8 [color=#00BF00]New[/color] Mouvement lent coudes légerement plié. [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 70 lbs (31.8kg)Ris:30'' 8x8 Ici je ne barre pas les coudes , je crois que c'est ici que j'ai eu ma douleur au coude droit. @+

Séance du 25 Janvier [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 135 lbs (61.3kg)Ris:1' 10x3 [color=#FF8040]+3 reps[/color] [color=#FF00BF]Scott Press[/color] @ 27.5 lbs (12.5kg)Ris:30'' 8x8 [color=#FF8040]+2.5 lbs(1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 75 lbs (34kg)Ris:30'' 8x8 [color=#FF8040]+5 lbs (2.2kg)[/color] @+

Séance du 26 Janvier [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 127 lbs (57.7kg)Ris:30'' 8x8 [color=#FF0000]+7 lbs (3.1kg)[/color] Tout juste. A chaque descente j'avais l'impression que mes pecs se déchirait. [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 3x6+5x5 [color=#FF0000]+3 reps[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 130 lbs (59kg)Ris:30'' 8x8 Facile ici , next time 9kg en + [color=#0040FF]Triceps[/color] [color=#FF00FF]Halteres Front sur banc légerement décliné[/color] @ 25 lbs (11.3kg)Ris:30'' 8x8 [color=#FF0000]+5 lbs(2.2kg)[/color] @+

Séance du 27 Janvier [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 110 lbs(50kg)Ris:30'' 8x8 [color=#00BF00]NEW[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 135 lbs (61.3kg)Ris:30'' 8x8 [color=#FF4040]+5 lbs (2.2kg)[/color] [color=#FF00BF]Lats Stretcher[/color] @ 57.5 lbs (26.1kg)Ch.Bras-Ris:30'' 8x8 [color=#FF4040]+2.5 lbs (1.1kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie[/color] @ 65 lbs (29.5kg)Ris:30'' 8x8 [color=#FF4040]+5 lbs (2.2kg)[/color] @+

Séance du 28 Janvier [color=#0040FF]├ëpaules[/color] [color=#FF00BF]Dumbell Swing[/color] @ 15 lbs (6.8kg)Ris:30'' 4x8+4x6 [color=#FF4000]+2.5 lbs (1.1kg)Ch.Bra[/color]s [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 62 lbs (28.1kg)Ris:30'' 8x6 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Oiseau sur banc plat surélevé[/color] @ 15 lbs (6.8kg)Ris:30'' 8x6 [color=#FF8000]+5lbs (2.2kg)Ch.Bras[/color] @+

Séance du 29 Janvier [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ PDC-Ris:30'' 4x6+4x5 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 6x6+2x5 [color=#FF0000]+3 reps[/color] [color=#FF00BF]├ëcarté couché[/color] @ 25 lbs (11.3kg)Ris:30'' 8x8 [color=#FF0000]+5lbs (2.2kg)[/color] Mouvement lent coudes légerement plié. [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 72.5 lbs (32.9kg)Ris:30'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 31 Janvier [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 110 lbs (50kg)Ris:30'' 4x8+4x6 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 80 lbs (36.3kg) + barre et poignée.Ris:30'' 8x8 [color=#FF4000]+5 lbs (2.2kg[/color]) [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 25 lbs (11.3kg) Ris:30'' 8x8 +5 lbs (2.2kg) [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 35 lbs (15.9kg)Ris:30'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] Ch.Bras @+

Séance du 1 Février [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 140 lbs (63.6kg)Ris:1' 10x3 [color=#FF8040]+3 reps[/color] [color=#FF00BF]Scott Press[/color] @ 30 lbs (13.6kg)Ris:30'' 8x8 [color=#FF8040]+2.5 lbs(1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 77.5 lbs (35.2kg)Ris:30'' 8x8 [color=#FF8040]+2.5 lbs (1.1kg)[/color] @+

Séance du 2 Février [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 132 lbs (60kg)Ris:30'' 6x8+2x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 8x6 [color=#FF0000]+2 reps[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 150 lbs (68.1kg)Ris:30'' 8x8 [color=#FF8040]+20 lbs (9kg)[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre Front bar EZ[/color] @ 70 lbs (31.8kg)Ris:30'' 8x8 @+

Séance du 4 Février [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 115 lbs(52.2kg)Ris:30'' 5x8+3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] Me défonce les biceps. [color=#FF00BF]Rowing horizontal prise serré[/color] @ 140 lbs (63.6kg)Ris:30'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Lats Stretcher[/color] @ 60 lbs (27.2kg)Ch.Bras-Ris:30'' 4x8+4x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Déja dur partout sur le dos. [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie[/color] @ 70 lbs (31.8kg)Ris:30'' 8x8 [color=#FF4040]+5 lbs (2.2kg)[/color] @+

Séance du 6 Février [color=#0040FF]├ëpaules[/color] [color=#FF00BF]Dumbell Swing[/color] @ 15 lbs (6.8kg)Ris:30'' 4x8+4x7 [color=#FF0000]+4 reps[/color] Début des RP sur les 2 dernieres séries. [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 62 lbs (28.1kg)Ris:30'' 8x7 [color=#FF8000]+8 reps[/color] [color=#FF00FF]Oiseau sur banc plat surélevé[/color] @ 15 lbs (6.8kg)Ris:30'' 8x7 [color=#FF8000]+8 reps[/color] @+

Séance du 7 Février [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ PDC-Ris:30'' 8x6 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 2x7+6x6 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Cross over Bands [/color] Mauve @ Ris:30'' 8x8 Mouvement lent coudes légerement plié. [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 75 lbs (34kg)Ris:30'' 5x8+3x7 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 8 Février [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 110 lbs (50kg)Ris:30'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 85 lbs (38.6kg) + barre et poignée.Ris:30'' 8x8 [color=#FF4000]+5 lbs (2.2kg[/color]) [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 27.5 lbs (12.5kg) Ris:30'' 8x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 37.5 lbs (17kg) Ch.Bras.Ris:30'' 6x8+2x7 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 10 Février [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 145 lbs (65.9kg)Ris:1' 10x3 [color=#FF8040]+5 lbs (2.2kg)[/color] [color=#FF00BF]Scott Press[/color] @ 32.5 lbs (14.7kg)Ris:30'' 5x8+3x6 [color=#FF0040]+2.5 lbs(1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 80 lbs (36.3kg)Ris:30'' 8x8 [color=#FF8040]+2.5 lbs (1.1kg)[/color] Abdos et mobilité avant la séance ) @+

Séance du 12 Février [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 132 lbs (60kg)Ris:30'' 6x8+2x7 [color=#FF0000]+2 reps[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 160 lbs (72.7kg)Ris:30'' 8x8 [color=#FF8040]+10 lbs (4.5kg)[/color] [color=#FF00BF]Cross over Bands Basse[/color] @ Mauve - Ris:30'' 8x8 [color=#0040FF]Triceps[/color] [color=#FF00FF]Extension sur banc décliné poulie double[/color] @ 35 lbs (16kg)Ch.Bras-Ris:30'' 8x8 @+

Séance du 13 Février [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 115 lbs(52.2kg)Ris:30'' 6x8+2x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 145 lbs (66kg)Ris:30'' 6x8+2x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 70 lbs (31.8kg)Ch.Bras-Ris:30'' 4x8+4x6 [color=#00BF00]NEW[/color] [youtube]c_yee_fjymU[/youtube] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 75 lbs (34kg)Ris:30'' 8x8 [color=#FF4040]+5 lbs (2.2kg)[/color] @+

Séance du 16 Février 3 exos Abdos. [color=#0040FF]├ëpaules[/color] [color=#FF00BF]Dumbell Swing[/color] @ 15 lbs (6.8kg)Ris:30'' 6x8+2x7 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 62 lbs (28.1kg)Ris:30'' 8x8 [color=#FF8000]+8 reps[/color] [color=#FF00FF]Oiseau sur banc plat surélevé[/color] @ 15 lbs (6.8kg)Ris:30'' 4x8+4x7 [color=#FF8000]+8 reps[/color] @+

Séance du 17 Février [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ PDC-Ris:30'' 4x7+4x6 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 4x7+4x6 [color=#FF0000]+2reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ Ris:30'' 8x8 [color=#00BF00] New[/color] [youtube]uBVsI54gJmU[/youtube] [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 75 lbs (34kg)Ris:30'' 8x8 [color=#FF0000]+3 reps[/color] @+