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

Séance du 27 Juin [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 145 lbs (65.9kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 140 lbs (63.6kg) + 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' 6x7 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 57.5 lbs (26.1kg) 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] 1x15 @ 20 lbs (9.1kg) [color=#FF0000]+1 reps[/color] @+

Séance du 29 Juin [color=#0040FF]├ëpaules[/color] [color=#FF00FF]High Pull From Hang[/color] @ 125 lbs (56.8kg)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+3x7 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 97 lbs (44kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 10 lbs (4.5kg)Ris:1' 4x20 [color=#FF0000]+4 reps[/color] @+

Séance du 6 Juillet [color=#0040FF]Jambes[/color] [color=#FF00FF]Landmine Squat[/color] @ 95 lbs (43.1kg) + la barre Ris:2' 3x10 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Stiff leg dead lift[/color] @ 175 lbs (79.5kg) Ris:2' +30'' 3x12 [color=#FF4000]+6 reps[/color] [color=#FF00FF]Split Squat[/color] @ 15 lbs (6.8kg) Ris:1' entre chaque jambe. 3x12 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Farmer walk Trap-bar[/color] @ 255 lbs (115.9kg) Ris:2' 4-4-3 Longueurs [color=#FF0000]+1 longueur[/color] @+

Séance du 7 Juillet [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché[/color] @ 175 lbs (79.5kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-pieds sur banc Ris:1' 6x7 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 65 lbs (29.5kg)Ch.Bras. Ris:1' 6x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Kalifornia Press[/color] @ 100 lbs (45.4kg) Ris:1' 6x8 [color=#FF4000]+10 lbs (4.5kg)[/color] @+

Séance du 9 Juillet [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 160 lbs(72.7kg)Ris:1' 4x8+2x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 190 lbs (86.3kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 110 lbs (50kg)Ris:1' 4x8+2x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl poulie basse[/color] @ 110 lbs (50kg)Ris:1' 6x8 [color=#FF0000]+3 reps[/color] [color=#000000]Immédiatement suivi d'une série de curl halteres alterné avec mini fat grip[/color] 1x16 @ 20 lbs (9.1kg) [color=#FF0000]+1 reps[/color] @+

Séance du 13 Juillet [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 95 lbs (43.1kg)Ris:1' 3x8+3x7 [color=#FF0000]+3 reps[/color] Dur dur ici. [color=#FF00BF]Scott Press a la poulie double[/color] @ 55 lbs (25kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 15 lbs (6.8kg)Ris:1' 6x8 [color=#008000]New[/color] [color=#FF00BF]├ëlévation latéral[/color] @ 30 lbs (13.6kg)Ris:1' 4x13 [color=#FF0000]+4 reps[/color] @+

Séance du 14 Juillet [color=#0040FF]Pecs[/color] [color=#FF00BF]Gironda Dips[/color] @ 32 lbs (14.5kg) Ris:1' 3x8+3x7 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Workbench incliné[/color] @ 225 lbs (102.2kg) Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Pilate+ mauve Ris:1' 6x8 J'ai fixé les crochets 30cm plus haut que ma tete. [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 150 lbs (68.1kg)Ris:1' 6x6 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 16 Juillet [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 150 lbs (68.1kg)Ris:1' 6x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 145 lbs (65.9kg) + 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' 3x8+3x7 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 60 lbs (27.2kg) Ch.Bras.Ris:1' 4x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#000000]Immédiatement suivi d'une série de curl halteres alterné avec mini fat grip[/color] 1x17 @ 20 lbs (9.1kg) [color=#FF0000]+1 reps[/color] Je vais descendre a 4 séries/exo et augmenter un peu les RIS presque partout. @+

Séance du 17 Juillet [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 125 lbs (56.8kg)Ris:1' 6x5 [color=#00BF00]---[/color] [color=#FF00BF]Dumbell Swing[/color] @ 22.5 lbs (10.2kg)Ris:1'15 4x8 [color=#FF0000]+1 reps[/color] [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 97 lbs (44kg)Ris:1'15 4x9 [color=#FF0000]----[/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 12.5 lbs (5.6kg)Ris:1' 4x12 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Landmine 180[/color] @ 25 lbs (11.3kg)Ris:1' 4x13 [color=#FF0000]+4 reps[/color] @+

Séance du 20 Juillet [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché[/color] @ 180 lbs (81.8kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-pieds sur banc Ris:1' 4x8 [color=#FF0000]+3 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 65 lbs (29.5kg)Ch.Bras. Ris:1' 6x9 [color=#FF0000]+6 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Kalifornia Press[/color] @ 100 lbs (45.4kg) Ris:1' 4x10 [color=#FF4000]+8 reps[/color] [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x12 [color=#00BF00]NEW Finisher[/color] @+

Séance du 21 Juillet [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 165 lbs(75kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 190 lbs (86.3kg)Ris:1'15 4x10 [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 110 lbs (50kg)Ris:1' 6x8 [color=#FF0000]+4 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl poulie basse[/color] @ 110 lbs (50kg)Ris:1' 4x10 [color=#FF00BF]Curl halteres alterné mini fat grip[/color] Ris:1' 2x17 @ 20 lbs (9.1kg) [color=#FF0000]+[/color] @+

Nouvelle achat [url=http://www.casimages.com/i/150723031059144962.jpg.html][img]http://nsa37.casimages.com/img/2015/07/23/mini_150723031059144962.jpg[/img][/url]

Séance du 23 Juillet [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 100 lbs (45.4kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] Dur dur ici. [color=#FF00BF]Oiseau a la poulie double[/color] @ 17.5 lbs (7.9kg)Ch.Bras Ris:1' 6x10 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Scott Press a la poulie double[/color] @ 57.5 lbs (26.1kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]├ëlévation latéral[/color] @ 30 lbs (13.6kg)Ris:1' 4x14 [color=#FF0000]+4 reps[/color] @+

Les genoux sont fragile, je zappe les jambes cette semaine. Séance du 14 Juillet [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné[/color] @ 235 lbs (106.8kg) Ris:1' 4x8 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 155 lbs (70.4kg) Ris:1' 4x8 [color=#00BF00]NEW[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Pilate+ mauve Ris:1' 6x9 [color=#FF4000]+6 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF][size=150]Seated Half-Press in a Power Rack[/size][/color] @ 150 lbs (68.1kg)Ris:1' 4x7 [color=#FF0000]+1 reps/série[/color] [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x14 [color=#FF4000]+4 reps[/color] Immédiatement suivi d'une série de pompe prise diamand 1x18 @+

Séance du 26 Juillet [color=#0040FF]Dos[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 155 lbs (70.4kg)Ris:1' 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]T-Bar row prise pro[/color] @ 150 lbs (68.1kg) + barre et poignée.Ris:1' 4x8 [color=#FF0000] +5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing halteres sur banc plat[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1'15 6x8 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 60 lbs (27.3kg) Ch.Bras.Ris:1' 4x9 [color=#FF0000]+4 reps[/color] RP ici. [color=#FF00FF]Curl halteres alterné avec mini fat grip[/color] 2x18 @ 20 lbs (9.1kg) [color=#FF0000]+2 reps[/color] RP ici aussi... @+

Séance du 27 Juillet [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 125 lbs (56.8kg)Ris:1' 6x6 [color=#00BF00]+6 reps[/color] [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 97 lbs (44kg)Ris:1'15 4x10 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Dumbell Swing[/color] @ 22.5 lbs (10.2kg)Ris:1'15 4x9 [color=#FF0000]+4 reps[/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 12.5 lbs (5.6kg)Ris:1' 4x13 [color=#FF0000]+4 reps[/color] @+

Séance du 28 Juillet [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché[/color] @ 185 lbs (84kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC-pieds sur banc Ris:1' 4x9 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 65 lbs (29.5kg)Ch.Bras. Ris:1' 6x10 [color=#FF0000]+6 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Kalifornia Press[/color] @ 105 lbs (47.7kg) Ris:1' 4x8 [color=#FF4000]+5 lbs (2.2kg)[/color] Me titille un coude sur la fin, prochaine fois testing avec la EZ. [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x15 [color=#FF0000]+2 reps[/color] @+

Séance du 29 Juillet [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum supi poulie haute[/color] @ 170 lbs(77.2kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing horizontal prise serré[/color] @ 195 lbs (88.6kg)Ris:1'15 4x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 110 lbs (50kg)Ris:1'15 3x9+3x8 [color=#FF0000]+3 reps[/color] RP sur les 2 dernieres séries. [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl poulie basse[/color] @ 40 lbs (18.2kg) Ch.Bras Ris:1' 4x8 Ici je remplace la barre par 2 poignées indépendantes (une de chaque coté) [color=#FF00BF]Curl halteres alterné mini fat grip[/color] Ris:1' 2x19 @ 20 lbs (9.1kg) [color=#FF0000]+2 reps[/color] @+

Séance du 30 Juillet [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 100 lbs (45.4kg)Ris:1'15 4x9 [color=#FF0000]+4 reps[/color] Déja du RP... [color=#FF00BF]Scott Press a la poulie double[/color] @ 57.5 lbs (26.1kg) Ch.Bras Ris:1' 6x9 [color=#FF4000]+6 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 17.5 lbs (7.9kg)Ch.Bras Ris:1' 3x13+3x11 [color=#FF4000]+12 reps[/color] [color=#FF00BF]├ëlévation latéral[/color] @ 30 lbs (13.6kg)Ris:1' 2x15+2x14 [color=#FF0000]+2 reps[/color] Tres pénible pour le vieux aujourd'hui... @+

Séance du 31 Juillet [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné[/color] @ 245 lbs (111.3kg) Ris:1' 4x8 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 160 lbs (72.7kg) Ris:1' 4x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Pilate+ mauve Ris:1' 6x10 [color=#FF4000]+6 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 150 lbs (68.1kg)Ris:1' 2x8+2x7 [color=#FF0000]+1 reps[/color] Tres dur ici... [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x16 [color=#FF4000]+2 reps[/color] Immédiatement suivi d'une série de pompe prise diamant 1x19 [color=#FF0000]+1 reps[/color] @+