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

Ce matin Vacuum 4x 25'' Mountain Climber 4x 25'' Lever de jambes a la barre de traction 4x7 +2 reps En Superset Knees raise 4x12 +2 reps Reverse crunch 4x 16 +2 reps

Séance du 10 Septembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 135 lbs (61.3kg)Ris:1'15 6x5 [color=#FF4000]+5 reps[/color] De la merde aujourd'hui a reprendre a la prochaine fois. [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 107 lbs (48.6kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Rowing menton allongé poulie double[/color] @ 45 lbs(20.4kg) Ch.Bras Ris:1' 6x9 [color=#FF4000]+ 6 reps [/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 12.5 lbs (5.6kg)Ris:1' 4x18 [color=#FF0000]+4 reps[/color] @+

Training du 12 Septembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled[/color] @ 155 lbs (70.4kg) Ris:1'30 3x3 longueurs [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 30 lbs (13.6kg) Ch.Jambe Ris:1' 3x15 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 30 lbs (13.6kg)Ris:1' Entre chaque. 3x11 [color=#FF4000] +3 reps[/color]Pied arriere sur 1 step. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1'30 3x6 [color=#FF0000]Moins 3-4 cm de hauteur sur le devant[/color] Tres dur pour moi... [color=#FF00FF]Hip Trust[/color] @ 130 lbs (59kg)Ris:1' 3x10 [color=#FF0000]+3 reps[/color] @+

Séance du 14 Septembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché[/color] @ 205 lbs (93.1kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] A la prochaine je descends a 3 séries et ris augmenté a 1'30. [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC Ris:1'15 2x9+2x8 [color=#FF0000]+2 reps[/color] Pieds a 55cm du sol---Mains a 13cm du sol. A fond ici... [color=#FF00BF]Chest Cable Press supination [/color] @ 70 lbs (31.8kg)Ch.Bras. Ris:1' 6x8 [color=#FF0000]+2.5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double avec bracelets[/color] @ 42.5 lbs (19.3kg) Ch.Bras Ris:1' 4x9 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Curl halteres alterné mini fat grip[/color] @ 22.5 lbs (10.2kg) Ris:1' 2x17 [color=#FF0000]+2 reps[/color] @+

Séance du 15 Septembre [color=#0040FF]Dos[/color] [color=#FF00FF]Tirage sternum neutre poulie haute[/color] @ 155 lbs(70.4kg)Ris:1'15 4x8 [color=#FF00BF]Rowing horizontal prise serré[/color] @ 200 lbs (90.9kg)Ris:1'15 4x9 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 115 lbs (52.2kg)Ris:1'15 4x9 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Extension latéral poulie[/color] @ 40 lbs (18.1kg)Ris:1' 2x15 [color=#FF0000]+2 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ[/color] @ 85 lbs (38.6kg) Ris:1' 4x10 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Extension nuque uni[/color] @ élastiques mauve Ris:1' 2x20 [color=#00BF00]NEW[/color] @+

Séance du 16 Septembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 110 lbs (50kg)Ris:1'30 1x7+2x6 [color=#FF0000]+1 reps[/color] [color=#FF00BF]Scott Press a la poulie double[/color] @ 60 lbs (27.2kg) Ch.Bras Ris:1' 6x10 [color=#FF4000]+6 reps[/color] [color=#FF00BF]Oiseau a la poulie double avec bracelets[/color] @ 20 lbs (9kg)Ch.Bras Ris:1' 6x10 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Rowing menton allongé poulie double avec bracelets[/color] @ 22.5 lbs (10.2kg)Ris:1' 4x20 Ici j'hésite entre rowing menton allongé ou élé latéral allongé. Aujourd'hui j'ai fais un mix des 2. @+

Aujourd'hui Vacuum 3x Crunch avec 11.3kg 3x Crunch pieds levé 3x Rotation latéral 4x @+

Training du 18 Septembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled[/color] @ 155 lbs (70.4kg) Ris:1'30 4-3-3 longueurs [color=#FF4000]+1 longueur[/color] [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 35 lbs (15.9kg) Ch.Jambe Ris:1' 3x11 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Fentes statique[/color] @ 30 lbs (13.6kg)Ris:1' Entre chaque. 3x12 [color=#FF4000] +3 reps[/color]Pied arriere sur 1 step. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1'30 7-6-6 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Hip Trust[/color] @ 140 lbs (63.6kg)Ris:1' 3x8 [color=#FF0000]+10 lbs (4.5kg)[/color] @+

Séance du 19 Septembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné[/color] @ 265 lbs (120.4kg) Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 165 lbs (75kg) Ris:1' 4x9 [color=#FF0000]+4 reps[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Rouge Ris:1' 6x7 [color=#FF0000]+30 cm de tension[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Curl prise semi supi a la swissbar[/color] @ 60 lbs (27.2kg) Ch.Bras.Ris:1' 4x10 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 25 lbs (11.3kg) Ris: 1' 15-18 [color=#00BF00]NEW[/color] @+

Séance du 21 Septembre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull[/color] @ 280 lbs (127.2kg) Ris:2' 3x6 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 162.5 lbs (73.8kg)Ris:1'15 4x10 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 50 lbs (22.7kg) Ch.Bras Ris:1' 4x10 [color=#FF4000]+4 reps[/color] Ch.Bras [color=#FF00BF]Flexion latérale a la poulie[/color] @ 45 lbs (20.4kg) Ris:1' 2x10 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 150 lbs (68.1kg)Ris:1'15 4x10 [color=#FF0000]+6 reps[/color] [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x15 Plus éloigné de 15cm , je lock 2'' a chaque reps. @+

Aujourd'hui abdos Vacuum x3 Lever de jambes barre de traction x4 En SS avec Knees raise x4 Reverse crunch x4 @+

Séance du 23 Septembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 135 lbs (61.3kg)Ris:1'15 4x5 [color=#FF4000]Idem que la derniere fois[/color] Descente a 4 séries. [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 107 lbs (48.6kg)Ris:1'15 4x9 [color=#FF0000]+4 reps[/color] Je monte le ris a 1'30 a la prochaine. [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 45 lbs(20.4kg) Ch.Bras Ris:1' 6x10 [color=#FF4000]+ 6 reps [/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 12.5 lbs (5.6kg)Ris:1' 4x19 [color=#FF0000]+4 reps[/color] @+

Séance du 25 Septembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché RPT[/color] @ 220 lbs (100kg) 3 reps (2-4) 200 lbs (91kg) 7 reps (5-7) 180 lbs (81.8kg) 10 reps(8-10) 160 lbs (72.7kg) 15 reps (12+) Ris:2' [color=#FF00BF]Push-up coudes ouvert aux anneaux[/color] @ PDC Ris:1'15 4x9 [color=#FF0000]+2 reps[/color] Pieds a 55cm du sol---Mains a 13cm du sol. [color=#FF00BF]Chest Cable Press supination[/color] @ 70 lbs (31.8kg)Ch.Bras. Ris:1' 6x9 [color=#FF0000]+6 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double avec bracelets[/color] @ 42.5 lbs (19.3kg) 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' 2x18 [color=#FF0000]+2 reps[/color] Moins propre en fin de séries. Nouveau format sur 2-3 exos de ma routine en RPT (pyramidale inversé) @+

Séance du 26 Septembre [color=#0040FF]Dos[/color] [color=#FF00FF]Traction semi pro RPT[/color] @ 55 lbs (25kg) 3 reps 30 lbs (13.6kg) 6 reps PDC------------- 9 reps Tirage poulie haute a 150 lbs (68.1kg) -------------------14 reps Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 200 lbs (90.9kg)Ris:1'15 4x10 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 115 lbs (52.2kg)Ris:1'15 4x10 [color=#FF0000]+4 reps[/color] [color=#FF00BF]Extension latéral poulie[/color] @ 45 lbs (20.4kg)Ris:1' 2x11 [color=#FF0000]+2 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ[/color] @ 90 lbs (41kg) Ris:1' 4x10 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Extension nuque uni[/color] @ élastiques mauve+pilate Ris:1' 2x14 [color=#00BF00]Je rajoute un élastique pilate[/color] @+

Séance du 29 Septembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 110 lbs (50kg)Ris:1'30 2x7+1x6 [color=#FF0000]+1 reps[/color] [color=#FF00BF]Scott Press a la poulie double[/color] @ 62.5 lbs (28.4kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] [color=#FF00BF]Oiseau a la poulie double avec bracelets[/color] @ 20 lbs (9kg)Ch.Bras Ris:1' 6x11 [color=#FF0000]+6 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie[/color] @ 15 lbs (6.8kg)Ris:1' 3x12 [color=#40BF40]NEW[/color] @+

Training du 30 Septembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled RPT[/color] @ 180 lbs (79.5kg)1 Longueur 165 lbs (72.7kg) 2 Longueurs 150 lbs (68.1kg) 3 Longueurs 135 lbs (61.3kg) 5 Longueurs [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1'30 7-7-6 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 40 lbs (18.1kg)Ris:1' Entre chaque. 3x9 [color=#FF4000] +10 lbs (4.5kg)[/color]Pied arriere sur 1 step. [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 35 lbs (15.9kg) Ch.Jambe Ris:1' 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Hip Trust[/color] @ 140 lbs (63.6kg)Ris:1' 3x9 [color=#FF0000]+3 reps[/color] @+

Séance du 2 Octobre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné RPT[/color] 285 lbs (129.5kg) x [color=#FF0000]4 reps[/color] 265 lbs (120.4kg) x [color=#FF0000]7 reps[/color] 245 lbs (111.3kg) x [color=#FF0000]10 reps[/color] 225 lbs (102.2kg) x [color=#FF0000]15 reps[/color] Ris:2' [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 165 lbs (75kg) Ris:1'15 4x10 [color=#FF0000]+4 reps[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Rouge Ris:1' 3x8+3x7 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Curl prise semi supi a la swissbar[/color] @ 65 lbs (29.5kg) Ris:1' 4x10 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 30 lbs (13.6kg) Ris: 1' 2x12 [color=#FF4040]+5 lbs (2.2kg)[/color] @+

Séance du 3 Octobre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 310 lbs (141kg) 2 reps 285 lbs (129.5kg) 4 reps 265 lbs (120.4kg) 5 reps 245 lbs (111.3kg) 7 reps Ris:2' [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 165 lbs (75kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] A la prochaine je descend a 3 séries. [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 55 lbs (25kg) Ch.Bras Ris:1' 4x8 [color=#FF4000]+5 lbs (2.2kg)[/color] Ch.Bras [color=#FF00BF]Flexion latérale a la poulie[/color] @ 45 lbs (20.4kg) Ris:1' 2x12 [color=#FF4000]+2 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 155 lbs (70.4kg)Ris:1'15 4x7 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x16 je lock 2'' a chaque reps. @+

Séance du 13 Octobre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 135 lbs (61.3kg)Ris:1'15 4x6 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Bradford Press(T-Grip)[/color] @ 107 lbs (48.6kg)Ris:1'30 4x10 [color=#FF0000]+4 reps[/color] Tres tres dur et mon épaule n'a pas apprécié... [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 47.5 lbs(21.5kg) Ch.Bras Ris:1' 6x8 [color=#FF4000]+ 2.5 lbs (1.1kg) Ch.Bras [/color] [color=#FF00BF]├ëlévation latéral partiel[/color] @ 12.5 lbs (5.6kg)Ris:1' 4x20 [color=#FF0000]+4 reps[/color] @+

Training du 15 Octobre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled RPT[/color] @ 185 lbs (84kg) 1 Longueur [color=#FF4000]+5 lbs (2.2kg)[/color] 170 lbs (77.2kg) 2 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 155 lbs (70.4kg) 3 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 140 lbs (63.6kg) 5 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1'30 3x7 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 40 lbs (18.1kg)Ris:1' Entre chaque. 3x10 [color=#FF4000] +3 reps[/color]Pied arriere sur 1 step. [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 35 lbs (15.9kg) Ch.Jambe Ris:1' 3x13 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Hip Trust[/color] @ 140 lbs (63.6kg)Ris:1' 3x10 [color=#FF0000]+3 reps[/color] @+