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

Séance du 8 Mai [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 130 lbs (59kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 120 lbs (54.5kg) + barre et poignée.Ris:45'' 8x8 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 40 lbs (18.1kg) Ris:45'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Ch.bras [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 47.5 lbs (21.5kg) Ch.Bras.Ris:45'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Par bras. @+

Séance du 14 Mai [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 147 lbs (66.8kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]WorkBench Incliné[/color] @ 195 lbs (88.6kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve+pilate - Ris:45'' 8x6 [color=#FF0000]+30 cm de tension[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 95 lbs (43.1kg)-Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color]Ch.bras @+

Séance du 15 Mai [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 135 lbs(61.3kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 165 lbs (75kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 90 lbs (40.9kg)Ris:45'' 8x7 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Gironda curl poulie basse[/color] @ 95 lbs (43.1kg)Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] @+

Séance du 16 Mai [color=#0040FF]Jambes Testing[/color] [color=#FF00FF]Landmine Squat[/color] @ 75 lbs (34kg) + la barre Ris:1'30 3x8 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fente en tension continue[/color] @ 25 lbs (11.3kg) Ris:1' 3x12 [color=#FF00FF]Stiff leg dead lift[/color] @ 145 lbs (65.9kg) Ris:1'30 3x10 @+

Séance du 17 Mai [color=#0040FF]├ëpaules[/color] [color=#FF00FF]HighPull[/color] @ 175 lbs (79.5kg)Ris:1' 10x2 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Scott Press[/color] @ 42.5 lbs (19.3kg)Ris:45'' 8x8 [color=#FF0000]+8 reps[/color] [color=#FF00BF]FacePull[/color] @ 110 lbs (50kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] TESTING [color=#FF00BF]├ëlévation latéral partiel haut[/color] @ 10 lbs (4.5kg)Ris:1' 20-20-18 @+

Séance du 19 Mai [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 17 lbs (7.7kg) Ris:45'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 55 lbs (25kg) 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] @ 130 lbs (59kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 20 Mai [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 135 lbs (61.3kg)Ris:45'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 125 lbs (56.8kg) + barre et poignée.Ris:45'' 8x8 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 42.5 lbs (19.3kg) Ris:45'' 4x8+4x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Ch.bras [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 50 lbs (22.7kg) Ch.Bras.Ris:45'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Par bras. @+

Séance du 22 Mai [color=#0040FF]Jambes Testing[/color] [color=#FF00FF]Landmine Squat[/color] @ 75 lbs (34kg) + la barre Ris:1'30 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fente en tension continue[/color] @ 25 lbs (11.3kg) Ris:1' 3x14 [color=#FF4000]+6 reps[/color] [color=#FF00FF]Stiff leg dead lift[/color] @ 145 lbs (65.9kg) Ris:1'30 3x12 [color=#FF4000]+6 reps[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 245 lbs (111.3kg) Ris:1'30 4-3-3 [color=#FF4000]+1 longueur[/color] @+

Séance du 24 Mai [color=#0040FF]├ëpaules[/color] [color=#FF00FF]High Pull From Hang[/color] @ 175 lbs (79.5kg)Ris:1' 12x2 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Dumbell Swing[/color] @ 20 lbs (9kg)Ris:45'' 4x7+4x6 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 82 lbs (37.2kg)Ris:45'' 8x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 10 lbs (4.5kg)Ris:1' 3x20 [color=#FF0000]+2 reps[/color] @+

Séance du 25 Mai [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 152 lbs (69kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] RP sur la derniere série pour valider... [color=#FF00BF]WorkBench Incliné[/color] @ 200 lbs (90.9kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Cross over Bands [/color] @ Mauve+pilate - Ris:45'' 8x7 [color=#FF0000]+8 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Long rope pull[/color] @ 100 lbs (45.4kg)-Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color]Ch.bras...RP ici au 2 dernieres séries... @+

Séance du 26 Mai [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 140 lbs(63.6kg)Ris:45'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 170 lbs (77.2kg)Ris:45'' 4x8+4x7 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 90 lbs (40.9kg)Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl poulie basse[/color] @ 95 lbs (43.1kg)Ris:45'' 8x8 [color=#FF0000]+4 reps[/color] @+

Séance du 28 Mai [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 70 lbs (31.8kg)Ris:45'' 4x8+4x6 Départ debout , comme sur le 1ier exo de la vidéo ci dessous. https://www.youtube.com/watch?v=Bl3ztvtKfPs&index=5&list=PLfIG9j_4JZnJrgtBr6OBNqAdKkiMH9nSt [color=#FF00BF]Scott Press[/color] @ 45 lbs (20.4kg)Ris:45'' 8x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] J'ai tester a la poulie double apres, il est appellé a migrer ver la poulie en question. [color=#FF00BF]FacePull[/color] @ 115 lbs (52.2kg)Ris:45'' 4x8+4x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëlévation latéral partiel haut[/color] @ 10 lbs (4.5kg)Ris:1' J'ai ralenti l'exécution. 4x15 @+

Séance du 29 Mai [color=#0040FF]Jambes Testing[/color] [color=#FF00FF]Landmine Squat[/color] @ 75 lbs (34kg) + la barre Ris:1'30 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Stiff leg dead lift[/color] @ 155 lbs (70.4kg) Ris:1'30 3x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Split Squat[/color] @ PDC Ris:1' 3x10 TESTING [color=#FF00FF]Farmer walk Trap-bar[/color] @ 245 lbs (111.3kg) Ris:1'30 4-4-3 [color=#FF0000]+1 longueur[/color] Manque d'endurance... @+

Séance du 30 Mai [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 17 lbs (7.7kg) Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-Ris:45'' 6x8+2x7 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Chest Cable Press Supination [/color] @ 57.5 lbs (26.1kg) 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] @ 135 lbs (61.3kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Vidéos de 3 exos de ma journée pecs https://youtu.be/tF3rg3kVJsU https://youtu.be/ailLrstZdE8 https://youtu.be/zqhYoFI-Tt4

Séance du 1 Juin [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 135 lbs (61.3kg)Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 130 lbs (59kg) + barre et poignée.Ris:45'' 8x6 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 42.5 lbs (19.3kg) Ris:45'' 8x8 [color=#FF0000]+8 reps[/color] Ch.bras [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 52.5 lbs (23.8kg) Ch.Bras.Ris:45'' 4x8+4x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Par bras. @+

Séance du 2 Juin [color=#0040FF]├ëpaules[/color] [color=#FF00FF]High Pull From Hang[/color] @ 175 lbs (79.5kg)Ris:1' 13x2 [color=#FF0000]+2 reps[/color] [color=#FF00BF]Dumbell Swing[/color] @ 20 lbs (9kg)Ris:45'' 8x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Développé militaire assis alterné (devant/derriere)(T-Grip)[/color] @ 82 lbs (37.2kg)Ris:45'' 8x7 [color=#FF0000]+4 reps[/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 10 lbs (4.5kg)Ris:1' 4x16 [color=#FF0000]+4 reps[/color] @+

Vidéo de mon highpull https://www.youtube.com/watch?v=W9T1v8Ih6uQ

Séance du 3 Juin [color=#0040FF]Jambes Testing[/color] [color=#FF00FF]Landmine Squat[/color] @ 85 lbs (38.6kg) + la barre Ris:1'30 3x7 [color=#FF0040]+10 lbs (4.5kg)[/color] [color=#FF00FF]Stiff leg dead lift[/color] @ 155 lbs (70.4kg) Ris:1'30 3x12 [color=#FF4000]+6 reps[/color] [color=#FF00FF]Split Squat[/color] @ PDC Ris:1' 3x12 [color=#FF0040]+6 reps[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 245 lbs (111.3kg) Ris:1'30 3x4 [color=#FF0000]+1 longueur[/color] @+

Séance du 4 Juin [color=#0040FF]Pecs[/color] [color=#FF00BF]Neck Press+T-Grip[/color] @ 157 lbs (71.3kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. [color=#FF00BF]WorkBench Incliné[/color] @ 205 lbs (93.1kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries [color=#FF00BF]Cross over Bands [/color] @ Mauve+pilate - Ris:45'' 4x8+4x7 [color=#FF0000]+4 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]California Press[/color] @ 65 lbs (29.5kg) -Ris:1' 4x8+1x10+1x15 8) Facile NEW @+