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

Séance du 25 Aout [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum neutre poulie haute[/color] @ 150 lbs(68.1kg)Ris:1' 4x8 NEW [color=#FF00BF]Rowing horizontal prise serré[/color] @ 195 lbs (88.6kg)Ris:1'15 4x10 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 110 lbs (50kg)Ris:1'15 4x10 [color=#FF0000]+1 reps[/color] [color=#FF00BF]Extension latéral poulie[/color] @ 40 lbs (18.1kg)Ris:1'15 2x11 [color=#FF0000]+2 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 40 lbs (18.2kg) Ch.Bras Ris:1' 4x10 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Curl halteres alterné mini fat grip[/color] @ 22.5 lbs (10.2kg) Ris:1' 2x13 [color=#FF0000]+2 reps[/color] @+

Ce matin Mountain climber 4x Lever de jambes (a 90) a la barre de traction 4x En SS avec Knees raise 4x Reverse crunch 4x

Séance du 26 Aout [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Demi C and P[/color] @ 100 lbs (45.4kg)Ris:1'30 3x10 [color=#FF0000]+3 reps[/color] Mortel..... [color=#FF00BF]Scott Press a la poulie double[/color] @ 60 lbs (27.2kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+2.5 lbs(1.1kg)[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 17.5 lbs (7.9kg)Ch.Bras Ris:1' 6x14 [color=#FF4000]+12 reps[/color] [color=#FF00BF]├ëlévation latéral[/color] @ 32.5 lbs (14.7kg)Ris:1' 4x10 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Training du 27 Aout [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled[/color] @ 145 lbs (65.9kg) Ris:1' 4-3-3 longueurs +1 longueur + pneu , chaine ,planche de bois. [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 30 lbs (13.6kg) Ch.Jambe Ris:1' 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 25 lbs (11.3kg)Ris:1' 3x11 [color=#FF4000] +0 reps[/color]Pied arriere sur 1 step. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1' 3x8 [color=#00FF00]Nouvelle position.[/color] [color=#FF00FF]Hip Trust[/color] @ 130 lbs (59kg)Ris:1' 3x7 [color=#FF4000]+3 reps[/color] @+

Ce matin Vacuum 3x Crunch avec charge a bout de bras 3x Crunch pieds levé 3x Rotation latéral a la poulie 4x

Séance du 28 Aout [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné[/color] @ 255 lbs (115.9kg) Ris:1' 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 160 lbs (72.7kg) Ris:1' 4x10 [color=#FF0000]+4 reps[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Rouge Ris:1' 6x9 [color=#FF0000]+6 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 150 lbs (68.1kg)Ris:1'15 2x9+2x8 [color=#FF0000]+2 reps[/color] Pratiquement a l'échec. [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x20 [color=#FF4000]+2 reps[/color] Il va falloir que j'augmente les RIS sinon ca ne passeras pas... @+

1' c'est court quand même, t'es un bon Tommy

Le vieux va se calmer sur la récup courte :) Séance du 29 Aout [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull[/color] @ 280 lbs (127.2kg) Ris:1'30 3x4 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 160 lbs (72.7kg)Ris:1' 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 50 lbs (22.7kg) Ch.Bras Ris:1' 4x8 [color=#FF4000]+5 lbs (2.2kg)[/color] Ch.Bras [color=#FF00BF]Flexion latérale a la poulie[/color] @ 40 lbs (18.1kg) Ris:1' 2x12 [color=#FF4000]+2 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Arm Blaster poulie double[/color] @ 62.5 lbs (28.4kg) Ch.Bras.Ris:1' 2x9+2x8 [color=#FF0000]+2 reps[/color] Tres chaud ici... [color=#FF00FF]Curl halteres alterné avec mini fat grip[/color]@ 22.5 lbs (10.2kg) 2x14 [color=#FF0000]+2 reps[/color] @+

Plutot en forme pour un vieux :-)

Il s'accroche comme il peut loll Ce matin Mountain climber 4x Lever de jambes a la barre de traction 4x SS Knees raise 4x Reverse crunch 4x

Séance du 31 Aout [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 135 lbs (61.3kg)Ris:1' 6x4 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 102 lbs (46.3kg)Ris:1'15 4x10 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Rowing menton allongé poulie double[/color] @ 45 lbs(20.4kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+10 lbs(4.5kg) Ch.Bras [/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 12.5 lbs (5.6kg)Ris:1' 4x17 [color=#FF0000]+4 reps[/color] @+

Ce matin Vacuum 4x Crunch a 25 lbs (11.3kg) a bout de bras 3x Crunch pieds levé 3x Rotation a la poulie 4x

Training du 1 Septembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled[/color] @ 145 lbs (65.9kg) Ris:1' 4-4-3 longueurs [color=#FF4000]+1 longueur[/color] [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 30 lbs (13.6kg) Ch.Jambe Ris:1' 3x13 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 25 lbs (11.3kg)Ris:1' 3x12 [color=#FF4000] +3 reps[/color]Pied arriere sur 1 step. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1'30 3x9 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Hip Trust[/color] @ 130 lbs (59kg)Ris:1' 3x8 [color=#FF4000]+3 reps[/color] @+

Séance du 2 Septembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché[/color] @ 200 lbs (90.9kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC Ris:1'15 4x8 [color=#FF0000]+4 reps[/color] Pieds a 55cm du sol---Mains a 13cm du sol. [color=#FF00BF]Chest Cable Press supination [/color] @ 67.5 lbs (30.6kg)Ch.Bras. Ris:1' 6x10 [color=#FF0000]+6 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ[/color] @ 75 lbs (34kg) Ris:1' 4x10 NEW [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x12 [color=#FF0000]Pieds 15 cm plus éloigné de l'attache.[/color] @+

Séance du 3 Septembre [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum neutre poulie haute[/color] @ 155 lbs(70.4kg)Ris:1' 2x8 Large , douleur a l'épaule. 2x8 Prise neutre largeur d'épaules , a recomfirmer. [color=#FF00BF]Rowing horizontal prise serré[/color] @ 200 lbs (90.9kg)Ris:1'15 4x8 [color=#FF4000]+5lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 115 lbs (52.2kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Extension latéral poulie[/color] @ 40 lbs (18.1kg)Ris:1'15 2x13 [color=#FF0000]+2 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 42.5 lbs (19.3kg) Ch.Bras Ris:1' 4x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Curl halteres alterné mini fat grip[/color] @ 22.5 lbs (10.2kg) Ris:1' 2x15 [color=#FF0000]+2 reps[/color] @+

Séance du 4 Septembre Vacuum 4x Lever de jambes a la barre de traction 4x En SS avec Knees raise 4x Reverse crunch 4x [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 110 lbs (50kg)Ris:1'30 3x6 [color=#FF0000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Scott Press a la poulie double[/color] @ 60 lbs (27.2kg) 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' 6x15 [color=#FF0000]+6 reps[/color] [color=#FF00BF]├ëlévation latéral[/color] @ 32.5 lbs (14.7kg)Ris:1' 4x11 [color=#FF0000]+4 reps[/color] @+

Aujourd'hui Vacuum 5x 25'' Crunch avec 25 lbs (11.3kg) a bout de bras 15-14-14 Crunch pieds levé 15-14-14 Rotation latéral a la poulie a 45 lbs (20.4kg) 4x17 de chaque coté.

Training du 7 Septembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled[/color] @ 145 lbs (65.9kg) Ris:1'30 3x4 longueurs [color=#FF4000]+1 longueur[/color] [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 30 lbs (13.6kg) Ch.Jambe Ris:1' 3x14 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 30 lbs (13.6kg)Ris:1' 3x10 [color=#FF4000] +5 lbs (2.2kg)[/color]Pied arriere sur 1 step. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1'30 3x10 [color=#FF0000]+3 reps[/color] 2 RP sur la derniere... [color=#FF00FF]Hip Trust[/color] @ 130 lbs (59kg)Ris:1' 3x9 [color=#FF4000]+3 reps[/color] @+

Séance du 8 Septembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné[/color] @ 260 lbs (118.1kg) Ris:1'[color=#FF0000]15[/color] 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 165 lbs (75kg) Ris:1' 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Rouge Ris:1' 6x10 [color=#FF0000]+6 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 150 lbs (68.1kg)Ris:1'15 4x9 [color=#FF0000]+2 reps[/color] Je pense monter a 1'30 de ris. Les 2 dernieres reps des 2 dernieres séries ont monté tres lentement. [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x13 [color=#FF4000]+2 reps[/color] @+

Séance du 9 Septembre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull[/color] @ 280 lbs (127.2kg) Ris:1'30 3x5 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 162.5 lbs (73.8kg)Ris:1'15 4x9 [color=#FF0000]+4 reps[/color] RP sur la derniere. [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 50 lbs (22.7kg) Ch.Bras Ris:1' 4x9 [color=#FF4000]+4 reps[/color] Ch.Bras [color=#FF00BF]Flexion latérale a la poulie[/color] @ 40 lbs (18.1kg) Ris:1' 2x14 [color=#FF4000]+2 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Curl prise semi supi a la swissbar[/color] @ 55 lbs (25kg) Ch.Bras.Ris:1' 4x10 [color=#00BF00]New[/color] [color=#FF00FF]Curl halteres alterné avec mini fat grip[/color]@ 22.5 lbs (10.2kg) 2x16 [color=#FF0000]+2 reps[/color] @+