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

Séance du 31 Mars [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 142 lbs (64.5kg)Ris:30'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 180 lbs (81.8kg)Ris:30'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve+pilate - Ris:30'' 4x8+4x6 [color=#FF0000]Ajout de l'élastique pilate[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Extension halteres prise neutre allongé sur banc plat[/color] @ 30 lbs (13.6kg)Ch.Bras-Ris:30'' 8x8 [color=#FF0000]+2.5lbs (1.1kg)[/color]Ch.bras Devrais doubler les RIS tres prochainement. @+

Séance du 1 Avril [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 160 lbs (72.7kg)Ris:1' 10x3 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Scott Press[/color] @ 40 lbs (18.1kg)Ris:30'' 8x8 [color=#FF0040]+2.5 lbs (1.1kg)[/color] A refaire. [color=#FF00BF]FacePull[/color] @ 95 lbs (43.1kg)Ris:30'' 8x8 [color=#FF8040]+5 lbs (2.2kg)[/color] @+

Chaque fois que je m'acharne a vouloir faire du barre front au halteres mon coude (insertion triceps) me le fait payer donc j'apporte 2 changements. En 1 je change mon exo triceps pour Seated Half-Presses in a Power Rack le 4 iemes ici https://www.t-nation.com/training/best-of-triceps Et vue que je zappe les jambes depuis un bout de temps a cause de douleur a 1 genoux j'ajoute du farmer walk a la trap bar dans ma journée épaules.

Séance du 3 Avril [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 120 lbs(54.5kg)Ris:45'' 8x8 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 155 lbs (70.4kg)Ris:45'' 7x7+1x8 [color=#FF0000]+9 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 80 lbs (36.3kg)Ris:45'' 8x8 [color=#FF0000]+8 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 90 lbs (41kg)Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] Guarana+taurine+béta-alanine avant le training (guarana a 400mg de caféine) je sautait sur place pendant mes RIS :lol: Top séance. @+

Séance du 4 Avril [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 12 lbs (5.4kg)-Ris:45'' 8x6 [color=#FF0000]+12 lbs (5.4kg)[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:45'' 8x8 [color=#FF0000]+5 reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 47.5 lbs (21.5kg) Ch.Bras Ris:45'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color]/Bras [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Presses in a Power Rack[/color] @ 115 lbs (52.2kg)Ris:45'' 8x8 [color=#00BF00]NEW[/color] @+

Séance du 6 Mars [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Trap bar Farmer walk[/color] @ 235 lbs (106.8kg)Ris:1' 3 longueur de gym x3 NEW [color=#FF00FF]High Pull From Hang[/color] @ 165 lbs (75kg)Ris:1' 12x2 Total:24 reps [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Dumbell Swing[/color] @ 17.5 lbs (8kg)Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 77 lbs (35kg)Ris:45'' 8x8 [color=#FF0000]+6 reps[/color] @+

Séance du 11 Avril [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 120 lbs (54.5kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 110 lbs (50kg) + barre et poignée.Ris:45'' 8x8 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 35 lbs (15.9kg) Ris:45'' 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:45'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Par bras. @+

Séance du 12 Avril [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 142 lbs (64.5kg)Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 185 lbs (84kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve+pilate - Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 85 lbs (38.6kg)-Ris:45'' 8x8 [color=#FF0000]+2.5lbs (1.1kg)[/color]Ch.bras @+

Séance du 14 Avril [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Trap bar Farmer walk[/color] @ 235 lbs (106.8kg)Ris:1' 4 longueur de gym x3 [color=#FF4000]+3 longueurs[/color] [color=#FF00FF]HighPull[/color] @ 165 lbs (75kg)Ris:1' 15x2 [color=#FF0000]+6 reps[/color] [color=#FF00BF]Scott Press[/color] @ 40 lbs (18.1kg)Ris:45'' 8x8 [color=#FF0040]Comfirmé[/color] [color=#FF00BF]FacePull[/color] @ 100 lbs (45.4kg)Ris:45'' 8x8 [color=#FF8040]+5 lbs (2.2kg)[/color] @+

Séance du 23 Avril [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 125 lbs(56.8kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 155 lbs (70.4kg)Ris:45'' 8x8 [color=#FF0000]+7 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 85 lbs (38.6kg)Ris:45'' 8x7 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 90 lbs (41kg)Ris:45'' 8x8 [color=#FF0000]+4 reps[/color] @+

Séance du 24 Avril [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 12 lbs (5.4kg)-Ris:45'' 8x7 [color=#FF0000]+8 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:45'' 8x6 [color=#FF0000]Les anneaux sont 30cm plus bas[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 50 lbs (22.7kg) Ch.Bras Ris:45'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color]/Bras [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Presses in a Power Rack[/color] @ 120 lbs (54.5kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Pour ceux qui on une trap bar... http://www.biggerfasterstronger.com/uploads2/ReasonsOwnHexBar.pdf

Séance du 25 Mars [color=#FF00FF]Trap bar Farmer walk[/color] @ 235 lbs (106.8kg)Ris:1'30 5 longueur de gym x3 [color=#FF0000]+3 longueurs[/color] Pas besoin d'abdos avec la marche :mrgreen: [color=#0040FF]├ëpaules[/color] [color=#FF00FF]High Pull From Hang[/color] @ 170 lbs (77.2kg)Ris:1' 10x2 Total:20 reps [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Dumbell Swing[/color] @ 17.5 lbs (8kg)Ris:45'' 8x8 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 82 lbs (37.2kg)Ris:45'' 8x6 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 27 Avril [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 125 lbs (56.8kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 115 lbs (52.7kg) + barre et poignée.Ris:45'' 8x8 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 37.5 lbs (17kg) Ris:45'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] Ch.bras [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 45 lbs (20.4kg) Ch.Bras.Ris:45'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Par bras. @+

Séance du 29 Avril [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 142 lbs (64.5kg)Ris:45'' 8x8 [color=#FF0000]+4 reps[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 190 lbs (86.3kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve+pilate - Ris:45'' 8x8 [color=#FF0000]+4 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 90 lbs (40.9kg)-Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color]Ch.bras @+

Séance du 30 Avril [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Trap bar Farmer walk[/color] @ 245 lbs (111.3kg)Ris:1'30 3 longueur de gym x3 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00FF]HighPull[/color] @ 170 lbs (77.2kg)Ris:1' 12x2 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Scott Press[/color] @ 42.5 lbs (19.3kg)Ris:45'' 4x8+4x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 105 lbs (47.7kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 3 Mai [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 130 lbs(59kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 160 lbs (72.7kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 85 lbs (38.6kg)Ris:45'' 8x8 [color=#FF0000]+8 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 95 lbs (43.1kg)Ris:45'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 4 Mai [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 12 lbs (5.4kg)-Ris:45'' 8x8 [color=#FF0000]+8 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:45'' 8x7 [color=#FF0000]+8 reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 52.5 lbs (23.8kg) Ch.Bras Ris:45'' 8x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color]/Bras [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Presses in a Power Rack[/color] @ 125 lbs (56.8kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 6 Mai [color=#0040FF]Abdos[/color] 3 exos de 3 séries... [color=#0040FF]├ëpaules[/color] [color=#FF00FF]High Pull From Hang[/color] @ 170 lbs (77.2kg)Ris:1' 15x2 [color=#FF0000]+6 reps[/color] [color=#FF00BF]Dumbell Swing[/color] @ 20 lbs (9kg)Ris:45'' 8x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 82 lbs (37.2kg)Ris:45'' 4x7+4x6 [color=#FF0000]+4 reps[/color] @+

Séance du 7 Mai [color=#0040FF]Testing[/color] [color=#FF00FF]Trap bar Farmer walk[/color] @ 245 lbs (111.3kg)Ris:1'30 3 longueur de gym x3 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Landmine Squat[/color] @ 75 lbs (34kg) + la barre Ris:1'30 3x7 Mouvement lent. @+