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

Séance du 5 Juin [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 145 lbs(65.9kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. [color=#FF00BF]Rowing horizontal prise serré[/color] @ 175 lbs (79.5kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 95 lbs (43.1kg)Ris:45'' 6x8 [color=#FF0000]+4 reps[/color] Descente a 6 séries. [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl poulie basse[/color] @ 105 lbs (47.7kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. @+

Séance du 6 Juin [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 80 lbs (36.3kg)Ris:1' 6x8 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Scott Press a la poulie double[/color] @ 47.5 lbs (21.5kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] A la poulie double now. Descente a 6 séries. [color=#FF00BF]FacePull[/color] @ 115 lbs (52.2kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. [color=#FF00BF]├ëlévation latéral partiel haut[/color] @ 10 lbs (4.5kg)Ris:1' 4x17 [color=#FF4000]+4 reps[/color] @+

Séance du 8 Juin [color=#0040FF]Jambes[/color] [color=#FF00FF]Landmine Squat[/color] @ 85 lbs (38.6kg) + la barre Ris:1'30 3x8 [color=#FF0000]+3 reps[/color] Pause en position basse. [color=#FF00FF]Stiff leg dead lift[/color] @ 165 lbs (75kg) Ris:1'30 3x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Split Squat[/color] @ 10 lbs (4.5kg) Ris:1' 3x10 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 245 lbs (111.3kg) Ris:2' 5 - 4 - 4 [color=#FF0000]+1 longueur[/color]

Séance du 9 Juin [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 22 lbs (10kg) Ris:1' 3x8+3x7 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. [color=#FF00BF]Workbench incliné[/color] @ 210 lbs (95.4kg) Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. [color=#FF00BF]├ëcarté aux anneaux [/color] @ PDC Ris:1' 8x8 NEW Testing [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Presses in a Power Rack[/color] @ 140 lbs (63.6kg)Ris:45'' 8x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries. J'ai interchangé des exos entre la séance 1 et 2 des pecs. @+

Séance du 10 Juin [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 135 lbs (61.3kg)Ris:1' 6x8 [color=#FF0000]+4 reps[/color] Descente a 6 séries. [color=#FF00BF]T-Bar row prise pro[/color] @ 130 lbs (59kg) + barre et poignée.Ris:1' 6x8 [color=#FF0000] +4 reps[/color] Descente a 6 séries. [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 45 lbs (20.4kg) Ris:1' 6x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] Ch.bras Descente a 6 séries. [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 52.5 lbs (23.8kg) Ch.Bras.Ris:1' 6x8 [color=#FF0000]+4 reps[/color] Par bras. Descente a 6 séries. @+

Séance du 11 Juin [color=#0040FF]├ëpaules[/size][/color] [color=#FF00FF]High Pull From Hang[/color] @ 115 lbs (52.3kg)Ris:1' 6x6 [color=#00BF00]Moins 60 lbs (27.2kg)[/color] Travail technique en 6x6 max. [color=#FF00BF]Dumbell Swing[/color] @ 20 lbs (9kg)Ris:1' 6x8 [color=#FF0000]+6 reps[/color] Descente a 6 séries. [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 87 lbs (39.5kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Descente a 6 séries [color=#FF00BF]├ëlévation latéral partiel[/color] @ 10 lbs (4.5kg)Ris:1' 4x18 [color=#FF0000]+4 reps[/color] @+

Séance du 12 Juin [color=#0040FF]Jambes[/color] [color=#FF00FF]Landmine Squat[/color] @ 85 lbs (38.6kg) + la barre Ris:2' 3x9 [color=#FF0000]+3 reps[/color] Pause en position basse. [color=#FF00FF]Stiff leg dead lift[/color] @ 165 lbs (75kg) Ris:1'30 3x11 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Split Squat[/color] @ 10 lbs (4.5kg) Ris:1'entre chaque jambe. 3x11 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 245 lbs (111.3kg) Ris:2' 5 - 5 - 4 [color=#FF0000]+1 longueur[/color] J'ai augmenté les ris a 3 exos, beaucoup mieux été que la derniere fois. @+

Séance du 13 Juin [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché[/color] @ 165 lbs (75kg)Ris:1' 6x8 [color=#FF0000]+8 lbs (3.6kg)[/color] Je vais monter a coup de 2kg. Migration du neck press vers le DC. [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-pieds sur banc Ris:1' 6x6 [color=#FF0000]Pieds sur banc[/color] [color=#FF00BF]Chest Cable Press supination[/color] @ 60 lbs (27.2kg)Ch.Bras. Ris:1' 6x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Kalifornia Press[/color] @ 80 lbs (36.3kg) Ris:1' 6x8 [color=#FF8000]+15 lbs (6.8kg)[/color] @+

Séance du 14 Juin [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 150 lbs(68.1kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 180 lbs (81.8kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 100 lbs (45.4kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl poulie basse[/color] @ 110 lbs (50kg)Ris:1' 3x8+3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 15 Juin [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 90 lbs (40.9kg)Ris:1' 6x8 [color=#FF0000]+10 lbs (4.5kg)[/color] Je vais me calmer ici... [color=#FF00BF]Scott Press a la poulie double[/color] @ 50 lbs (22.7kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 120 lbs (54.5kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëlévation latéral[/color] @ 30 lbs (13.6kg)Ris:1' 4x10 New @+

Séance du 16 Juin [color=#0040FF]Jambes[/color] [color=#FF00FF]Landmine Squat[/color] @ 85 lbs (38.6kg) + la barre Ris:2' 3x10 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Stiff leg dead lift[/color] @ 165 lbs (75kg) Ris:1'30 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Split Squat[/color] @ 10 lbs (4.5kg) Ris:1'entre chaque jambe. 3x12 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 245 lbs (111.3kg) Ris:2' 3x5 [color=#FF0000]+1 longueur[/color] @+

Séance du 17 Juin [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 22 lbs (10kg) Ris:1' 6x8 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Workbench incliné[/color] @ 215 lbs (97.7kg) Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté aux anneaux [/color] @ PDC Ris:1' 8x8 Ici une fois validé je descends un peu les anneaux. [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 145 lbs (65.9kg)Ris:1' 4x8+2x6 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 18 Juin [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 140 lbs (63.6kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 135 lbs (61.3kg) + barre et poignée.Ris:1' 6x8 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1' 3x7+3x6 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 55 lbs (25kg) Ch.Bras.Ris:1' 6x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#000000]Immédiatement suivi d'une série de curl halteres alterné avec mini fat grip[/color] 1x13 @ 20 lbs (9.1kg) @+

Séance du 19 Juin [color=#0040FF]├ëpaules[/color] [color=#FF00FF]High Pull From Hang[/color] @ 120 lbs (54.5kg)Ris:1' 6x6 [color=#00BF00]+ 5 lbs (2.2kg)[/color] Travail technique en 6x6 max. [color=#FF00BF]Dumbell Swing[/color] @ 22.5 lbs (10.2kg)Ris:1' 3x8+3x6 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 92 lbs (41.8kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 10 lbs (4.5kg)Ris:1' 4x19 [color=#FF0000]+4 reps[/color] @+

Séance du 20 Juin [color=#0040FF]Jambes[/color] [color=#FF00FF]Landmine Squat[/color] @ 95 lbs (43.1kg) + la barre Ris:2' 3x8 [color=#FF0000]+10 lbs (4.5kg)[/color] Putain j'en chie déja... [color=#FF00FF]Stiff leg dead lift[/color] @ 175 lbs (79.5kg) Ris:1'30 3x8 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Split Squat[/color] @ 15 lbs (6.8kg) Ris:1' entre chaque jambe. 3x10 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 255 lbs (115.9kg) Ris:2' 3x3 Longueurs [color=#FF0000]+10 lbs (4.5kg)[/color] @+

Séance du 21 Juin [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché[/color] @ 170 lbs (77.2kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] C'est tout juste... [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-pieds sur banc Ris:1' 3x7+3x6 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 62.5 lbs (28.4kg)Ch.Bras. Ris:1' 6x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Kalifornia Press[/color] @ 90 lbs (40.9kg) Ris:1' 6x8 [color=#FF4000]+10 lbs (4.5kg)[/color] @+

Séance du 22 Juin [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 155 lbs(70.4kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 185 lbs (84kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 105 lbs (47.7kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl poulie basse[/color] @ 110 lbs (50kg)Ris:1' 3x8+3x7 [color=#FF0000]+3 reps[/color] @+

Séance du 24 Juin [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 95 lbs (43.1kg)Ris:1' 3x8+3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Scott Press a la poulie double[/color] @ 52.5 lbs (23.8kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]FacePull[/color] @ 130 lbs (59kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëlévation latéral[/color] @ 30 lbs (13.6kg)Ris:1' 4x12 [color=#FF0000]+8 reps[/color] [color=#FF00BF]Landmine 180[/color] @ 25 lbs (11.4kg) + la barre Ris:1' 4x10 NEW @+

Séance du 25 Juin [color=#0040FF]Jambes[/color] [color=#FF00FF]Landmine Squat[/color] @ 95 lbs (43.1kg) + la barre Ris:2' 3x9 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Stiff leg dead lift[/color] @ 175 lbs (79.5kg) Ris:1'30 3x10 [color=#FF4000]+6 reps[/color] [color=#FF00FF]Split Squat[/color] @ 15 lbs (6.8kg) Ris:1' entre chaque jambe. 3x11 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 255 lbs (115.9kg) Ris:2' 4-3-3 Longueurs [color=#FF0000]+1 longueur[/color] @+

Séance du 26 Juin [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 32 lbs (14.5kg) Ris:1' 3x8+3x6 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Workbench incliné[/color] @ 220 lbs (100kg) Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté aux anneaux[/color] @ PDC Ris:1' 6x8 Ici une fois validé je descends un peu les anneaux. [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 145 lbs (65.9kg)Ris:1' 6x8 [color=#FF0000]+4 reps[/color] [color=#FF00FF]Landmine 180[/color] @ 25 lbs (11.4kg)Ris:1' 4x12 [color=#FF0000]+8 reps[/color] @+