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

Séance du 18 Février [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 110 lbs (50kg)Ris:30'' 8x8 [color=#FF0000]+4 reps[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 90 lbs (41kg) + 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'' 4x8+4x7 [color=#FF4000]+12 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 37.5 lbs (17kg) Ch.Bras.Ris:30'' 8x8 [color=#FF0000]+2 reps[/color] @+

Séance du 19 Février [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 150 lbs (68.1kg)Ris:1' 8x3 [color=#FF8040]+5 lbs (2.2kg)[/color] [color=#FF00BF]Scott Press[/color] @ 32.5 lbs (14.7kg)Ris:30'' 8x8 [color=#FF0040]+6 reps[/color] [color=#FF00BF]FacePull[/color] @ 82.5 lbs (37.5kg)Ris:30'' 8x8 [color=#FF8040]+2.5 lbs (1.1kg)[/color] Abdos avant la séance ) @+

Séance du 21 Février [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 132 lbs (60kg)Ris:30'' 8x8 [color=#FF0000]+2 reps[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 165 lbs (75kg)Ris:30'' 8x8 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve - Ris:30'' 8x8 Fixations plus large. [color=#0040FF]Triceps[/color] [color=#FF00FF]Extension sur banc décliné poulie double[/color] @ 37.5 lbs (17kg)Ch.Bras-Ris:30'' 8x8 [color=#FF8000]+2.5 lbs (1.1kg)[/color] @+

Séance du 22 Février [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 115 lbs(52.2kg)Ris:30'' 8x8 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 145 lbs (66kg)Ris:30'' 8x8 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 70 lbs (31.8kg)Ch.Bras-Ris:30'' 8x8 [color=#FF8000]+4 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 80 lbs (36.3kg)Ris:30'' 8x8 [color=#FF4040]+5 lbs (2.2kg)[/color] @+

Séance du 24 Février [color=#0040FF]Testing[/color] [color=#FF00BF]Squat Machine[/color] @ 130 lbs (59kg)Ris:30'' 4x8 Je sent encore une petite pointe dans le genoux droit... [color=#0040FF]├ëpaules[/color] [color=#FF00BF]Dumbell Swing[/color] @ 15 lbs (6.8kg)Ris:30'' 8x8 [color=#FF0000]+2 reps[/color] Tres dur. [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 67 lbs (30.4kg)Ris:30'' 8x8 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Oiseau sur banc plat surélevé[/color] @ 15 lbs (6.8kg)Ris:30'' 8x8 [color=#FF8000]+4 reps[/color] Décidé de continuer et on verras dans les jours qui suivent. [color=#FF00BF]Squat Machine[/color] @ 130 lbs (59kg)Ris:30'' 4x8 @+

Séance du 25 Février [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ PDC-Ris:30'' 8x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 6x7+2x6 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 40 lbs (18.1kg) Ch.Bras Ris:30'' 8x8 [color=#FF4000]+5 lbs (2.2kg)[/color]/Bras [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 77.5 lbs (35.2kg)Ris:30'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 27 Février [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 115 lbs (52.2kg)Ris:30'' 4x7+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 95 lbs (43.1kg) + 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'' 8x8 [color=#FF4000]+4 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 40 lbs (18.1kg) Ch.Bras.Ris:30'' 5x8+3x7 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 2 Mars [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 155 lbs (70.4kg)Ris:1' 8x3 [color=#FF8040]+5 lbs (2.2kg)[/color] [color=#FF00BF]Scott Press[/color] @ 35 lbs (15.9kg)Ris:30'' 8x8 [color=#FF0040]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 85 lbs (38.6kg)Ris:30'' 8x8 [color=#FF8040]+2.5 lbs (1.1kg)[/color] @+

Séance du 3 Mars [color=#0040FF]Testing[/color] [color=#FF00BF]Squat Machine[/color] @ 140 lbs (63.6kg)Ris:30'' 4x8 +10 lbs (4.5kg) [color=#FF00BF]Goblet Squat[/color] @ 40 lbs (18.1kg)Ris:30'' 4x8 J'alternais 1 série de machine et 1 de goblet avec 30'' de repos entre chaque série. Les genoux ont l'air d'aller beaucoup mieux , reste a voir sur les prochaines journées... Mais on va oublier le 30'' de repos pour le bas du corps :mrgreen: + Abdos ...arno :mrgreen: @+

Séance du 4 Mars [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 137 lbs (62.2kg)Ris:30'' 5x8+3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 170 lbs (77.2kg)Ris:30'' 8x8 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve - Ris:30'' 8x8 [color=#FF4000]30-40cm plus avancé[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Extension halteres supi allongé sur banc [/color] @ 25 lbs (11.3kg)Ch.Bras-Ris:30'' 8x8 [color=#00BF00]NEW[/color] @+

Séance du 5 Mars [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 120 lbs(54.5kg)Ris:30'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 150 lbs (68.1kg)Ris:30'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 75 lbs (34kg)Ris:30'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 85 lbs (38.6kg)Ris:30'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 10 Mars [color=#0040FF]├ëpaules[/color] [color=#FF00BF]Dumbell Swing[/color] @ 17.5 lbs (8kg)Ris:30'' 5x8+3x7 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 72 lbs (32.7kg)Ris:30'' 8x8 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Oiseau sur banc plat surélevé[/color] @ 17.5 lbs (8kg)Ris:30'' 8x8 [color=#FF8000]+2.5 lbs (1.1kg)[/color] @+

Séance du 12 Mars [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ PDC-Ris:30'' 3x8+5x7 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 8x7 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 42.5 lbs (19.3kg) Ch.Bras Ris:30'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color]/Bras [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 80 lbs (36.3kg)Ris:30'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 13 Mars [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 115 lbs (52.2kg)Ris:30'' 8x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 100 lbs (45.4kg) + barre et poignée.Ris:30'' 8x8 [color=#FF0000] +5 lbs (2.2kg[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 30 lbs (13.6kg) Ris:30'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] Ch.bras [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 40 lbs (18.1kg) Ch.Bras.Ris:30'' 8x8 [color=#FF0000]+3 reps[/color] @+

Séance du 18 Mars [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 160 lbs (72.7kg)Ris:1' 8x3 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Scott Press[/color] @ 37.5 lbs (17kg)Ris:30'' 8x8 [color=#FF0040]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 90 lbs (41kg)Ris:30'' 8x8 [color=#FF8040]+5 lbs (2.2kg)[/color] @+

Séance du 19 Mars [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 137 lbs (62.2kg)Ris:30'' 8x8 [color=#FF0000]+6 reps[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 175 lbs (79.5kg)Ris:30'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve - Ris:30'' 8x8 Ici j'ai plus espacé les élastiques et je les ai fixé a hauteur des genoux. [color=#0040FF]Triceps[/color] [color=#FF00FF]Extension halteres supi allongé(avec rotation)[/color] @ 27.5 lbs (12.5kg)Ch.Bras-Ris:30'' 8x8 [color=#FF0000]+2.5lbs (1.1kg)[/color]Ch.bras Failli dégueuler , une chance qu'il ne fais pas chaud dans le gym... @+

Séance du 26 Mars [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 120 lbs(54.5kg)Ris:30'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 155 lbs (70.4kg)Ris:30'' 8x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 80 lbs (36.3kg)Ris:30'' 8x7 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 90 lbs (41kg)Ris:30'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Vue que j'ai fais le dos hier et que j'avais rien fais depuis vendredi dernier j'ai décidé de faire les pecs aujourd'hui. Séance du 27 Mars [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ PDC-Ris:30'' 8x8 [color=#FF0000]+5 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:30'' 3x8+5x7 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 45 lbs (20.4kg) Ch.Bras Ris:30'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color]/Bras [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 82.5 lbs (37.5kg)Ris:30'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Séance du 28 Mars [color=#0040FF]├ëpaules[/color] [color=#FF00FF]High Pull From Hang[/color] @ 160 lbs (72.7kg)Ris:1' 13x2 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Dumbell Swing[/color] @ 17.5 lbs (8kg)Ris:30'' 8x7 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 77 lbs (35kg)Ris:30'' 5x8+3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 30 Mars [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 115 lbs (52.2kg)Ris:30'' 8x8 [color=#FF0000]+8 reps[/color] Augmentation du tempo. [color=#FF00BF]T-Bar row prise pro[/color] @ 105 lbs (47.7kg) + barre et poignée.Ris:30'' 8x8 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 32.5 lbs (14.7kg) Ris:30'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] Ch.bras [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 42.5 lbs (19.3kg) Ch.Bras.Ris:30'' MANQUER DE TEMPS AUJOURD'HUI. @+