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

Séance du 16 Octobre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché RPT[/color] @ 220 lbs (100kg) 4 reps [color=#FF4000]+1 reps[/color] 205 lbs (93.1kg) 6 reps [color=#FF4000]+5 lbs (2.2kg) [/color] 185 lbs (84kg) 9 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 165 lbs (75kg) 12 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC Ris:1' 4x12 [color=#008000]NEW[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 70 lbs (31.8kg)Ch.Bras. Ris:1' 6x10 [color=#FF0000]+6 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double avec bracelets[/color] @ 45 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' 2x19 [color=#FF0000]+2 reps[/color] Ici j'ai abusé des RP ... @+

Séance du 17 Octobre [color=#0040FF]Dos[/color] [color=#FF00FF]Traction semi pro RPT[/color] @ 55 lbs (25kg) 4 reps [color=#FF0000]+1 reps[/color] 30 lbs (13.6kg) 7 reps [color=#FF0000]+1 reps[/color] PDC------------- 10 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 12 reps 155 lbs (70.4kg) [color=#FF0000]+ 5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 205 lbs (93.1kg)Ris:1'15 4x7 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 120 lbs (54.5kg)Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Extension latéral poulie[/color] @ 45 lbs (20.4kg)Ris:1' 2x8 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ[/color] @ 95 lbs (43.1kg) Ris:1' 4x10 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Extension nuque uni[/color] @ élastiques mauve+pilate Ris:1' 2x15 [color=#FF0000]+ 2 reps[/color] Je suis dans le rouge a beaucoup d'endroits , je vais jouer avec les RIS et le nombre de série. @+

Séance du 20 Octobre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Clean and Press[/color] @ 110 lbs (50kg)Ris:1'30 3x7 [color=#FF0000]+1 reps[/color] [color=#FF00BF]Scott Press a la poulie double[/color] @ 62.5 lbs (28.4kg) Ch.Bras Ris:1' 6x9 [color=#FF4000]+6 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 20 lbs (9kg)Ch.Bras Ris:1' 6x12 [color=#FF0000]+6 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 15 lbs (6.8kg)Ris:1' 3x13 [color=#FF4040]+3 reps[/color] L'épaule gauche qui recommence... @+

Training du 22 Octobre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled RPT[/color] @ 190 lbs (86.3kg) 1 Longueur [color=#FF4000]+5 lbs (2.2kg)[/color] 175 lbs (79.5kg) 2 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 160 lbs (72.7kg) 3 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 142.5 lbs (64.7kg) 5 Longueurs [color=#FF4000]+2.5 lbs (1.1kg)[/color] RIS: 2' [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:1'30 3x8 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 40 lbs (18.1kg)Ris:1' Entre chaque. 3x11 [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' 3x14 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Hip Trust[/color] @ 145 lbs (65.9kg)Ris:1' 3x8 [color=#FF0000]+5 lbs (2.2kg)[/color] @+

Séance du 2 Octobre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné RPT[/color] 290 lbs (131.8kg) x 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 270 lbs (122.7kg) x 5 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 250 lbs (113.6kg) x 8 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 230 lbs (104.5kg) x 12 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2' New PR sur toutes les séries ici. [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 170 lbs (77.2kg) Ris:1'15 4x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Rouge Ris:1' 6x8 [color=#FF0000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Curl prise semi supi a la swissbar[/color] @ 70 lbs (31.8kg) Ris:1' 4x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 30 lbs (13.6kg) Ris: 1' 2x13 [color=#FF4040]+2 reps[/color] @+

Séance du 24 Octobre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 315 lbs (143.1kg) 1 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 290 lbs (131.8kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 270 lbs (122.7kg) 4 reps [color=#FF0000]+ 5 lbs (2.2kg)[/color] 250 lbs (113.6kg) 6 reps [color=#FF0000]+ 5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 165 lbs (75kg)Ris:1'30 3x9 [color=#FF0000]+3 reps[/color] Suivi d'une dégressive (le temps de virer les poids) @ 115 lbs (52.2kg) 15 reps [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 55 lbs (25kg) Ch.Bras Ris:1' 4x9 [color=#FF4000]+4 reps[/color] Ch.Bras [color=#FF00BF]Flexion latérale a la poulie[/color] @ 47.5 lbs (21.5kg) Ris:1' 2x9 [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 4x8 [color=#FF0000]+4 reps[/color] [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1' 2x17 [color=#FF4000]+2 reps[/color] je lock 2'' a chaque reps. @+

Séance du 26 Octobre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 140 lbs (63.6kg)Ris:1'15 4x4 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1' 6x8 [color=#008000]NEW[/color] Peak contraction de 2'' a chaque reps. [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 47.5 lbs(21.5kg) Ch.Bras Ris:1' 6x9 [color=#FF4000]+6 reps[/color] Pareille ici , contraction de 2'' [color=#FF00BF]├ëlévation latéral partiel[/color] @ 15 lbs (6.8kg)Ris:1' 4x12 [color=#FF0000]+2.5 lbs (1.1kg)[/color] J'ai commencer avec le bradford press en 2 iemes exo mais mon épaule n'a vraiment pas aimer, donc j'ai été zieuter sur T-nation vite fait et j'ai opté pour le Band face pull, surprenant comment ca défonce bien les latéraux. @+

Le band face pull https://www.youtube.com/watch?v=2Rhle7RXpzE

Training du 27 Octobre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled RPT[/color] @ 195 lbs (88.6kg) 1 Longueur [color=#FF4000]+5 lbs (2.2kg)[/color] 180 lbs (81.8kg) 2 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 165 lbs (75kg) 3 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 145 lbs (65.9kg) 5 Longueurs [color=#FF4000]+2.5 lbs (1.1kg)[/color] RIS: 2' [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1 3x8 [color=#FF0000]+0 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 40 lbs (18.1kg)Ris:1' Entre chaque. Tempo3-0-1 12-12-11 [color=#FF4000] +1 reps[/color]Pied arriere sur 1 step. [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 35 lbs (15.9kg) Ch.Jambe Ris:1'30 Tempo: 3-0-1 3x15 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Legs extension poulie double[/color] @ 25 lbs (11.3kg)Ch.Jambe Ris:1'30 Tempo:3-0-1 3x12 Testing pour voir ci les genoux supporte sur les jours qui suivent. J'ajoute des tempos , 3 secondes sur la négative aux endroits ou j'ai inscrit 3-0-1 histoire d'augmenter le TUT. @+

Séance du 28 Octobre [color=#0040FF]Pecs[/color] [color=#FF00BF][size=150]Développé couché RPT[/size][/color] @ 225 lbs (102.2kg) 2 reps [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF0000]PR[/color] 205 lbs (93.1kg) 7 reps [color=#FF4000]+1 reps [/color] 185 lbs (84kg) 10 reps [color=#FF4000]+1 reps[/color] 165 lbs (75kg) 14 reps [color=#FF4000]+2 reps[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC Ris:1'30 - 3-0-1 4x8 [color=#FF00BF]Chest Cable Press supination[/color] @ 55 lbs (25kg)Ch.Bras. Ris:1'30 - 3-0-1 4x8 [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double avec bracelets[/color] @ 40 lbs (18kg) Ch.Bras Ris:1'30 - 3-0-1-2 4x8 [color=#FF00BF]Curl corde a la poulie basse[/color] @ 55 lbs (25kg) Ris:1'30 - 3-0-1-2 2x8 Plusieurs changements Exo 1 pas de changement. Exo 2 augmentation du RIS avec du 3-0-1. Exo 3 augmentation du RIS avec du 3-0-1 , suppression de 2 séries et réduction de 7kg. Le drag curl , moins 2 kg , augmentation du RIS et du 3-0-1-2 contracte comme un malade pendant 2''. Ajout du curl a la corde en 3-0-1-2 et 10'' de contraction sur la derniere reps de chaque séries. J'ajouterais les progression au prochain training. @+

Séance du 29 Octobre [color=#0040FF]Dos[/color] [color=#FF00FF]Traction semi pro RPT[/color] @ 57.5 lbs (26.1kg) 2 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] 32.5 lbs (14.7kg) 5 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] 5 lbs (2.2kg)------- 8 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Tirage poulie haute a 155 lbs (70.4kg) 13 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 150 lbs (68kg)Ris:1'30 - T:3-0-1-0 4x8 [color=#FF4000]Moins 55 lbs (25kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 120 lbs (54.5kg)Ris:1'30 - T:3-0-1-0 2x9+2x8 [color=#FF0000]+2 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 55 lbs (25kg) Ris:1'30 - T:3-0-1-2 4x8 ├ëcoeurant ... [color=#FF00FF]Extension uni a l'élastique[/color] @ élastiques mauve Ris:1'30 - T:3-0-1-2 2x8 @+

Séance du 1 Novembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Développé militaire au Workbench[/color] @ 90 lbs (41kg)Ris:1'30--3-0-1 4x10 [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1'30--3-0-1-2 4x9 [color=#FF00BF]Oiseau a la poulie double[/color] @ 10 lbs (4.5kg)Ch.Bras Ris:1'30--3-0-1 4x10 [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 7.5 lbs (3.4kg)Ris:1'--3-0-1 4x12 @+

Training du 2 Novembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled RPT[/color] @ 200 lbs (91kg) 1 Longueur [color=#FF4000]+5 lbs (2.2kg)[/color] 185 lbs (84kg) 2 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 170 lbs (77.2kg) 3 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 147.5 lbs (67kg) 5 Longueurs [color=#FF4000]+2.5 lbs (1.1kg)[/color] RIS: 2' [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 3x9 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Fentes statique[/color] @ 40 lbs (18.1kg)Ris:1' Entre chaque. Tempo3-0-1-0 12-12-12 [color=#FF4000] +2 reps[/color]Pied arriere sur 1 step. [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 40 lbs (18kg) Ch.Jambe Ris:1'30 Tempo: 3-0-1-0 3x10 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Legs extension poulie double[/color] @ 30 lbs (13.6kg)Ch.Jambe Ris:1'30 Tempo:3-0-1-0 3x10 [color=#FF4000]+5 lbs (2.2kg)[/color] Il était temps qu'elle finisse... @+

Séance du 3 Novembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné RPT[/color] 290 lbs (131.8kg) x 4 reps [color=#FF0000]+2 reps[/color] 270 lbs (122.7kg) x 6 reps [color=#FF0000]+1 reps[/color] 250 lbs (113.6kg) x 9 reps [color=#FF0000]+1 reps[/color] 230 lbs (104.5kg) x 13 reps [color=#FF0000]+1 reps[/color] Ris:2' New PR sur toutes les séries ici. [color=#FF00BF]Développé couché semi supi Swiss bar[/color] @ 145 lbs (66kg) Ris:1'30--Tempo:3-0-1-0 4x7 [color=#FF00BF]├ëcarté aux élastiques[/color] @ Mauve Ris:1'30--Tempo:3-0-1-1 4x10 [color=#0040FF]Biceps[/color] [color=#FF00FF]Curl Barre[/color] @ 55 lbs (25kg) Ris:1'30--Tempo:3-0-1-2 4x8 [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 22.5 lbs (10.2kg) Ris: 1'--Tempo:3-0-1-1 2x10 @+

Séance du 4 Novembre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 315 lbs (143.1kg) 2 reps [color=#FF0000]+1 reps[/color] 290 lbs (131.8kg) 3 reps [color=#FF0000]+1 reps[/color] 270 lbs (122.7kg) 5 reps [color=#FF0000]+1 reps[/color] 250 lbs (113.6kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 140 lbs (63.6kg)Ris:1'30--Tempo:3-0-1-0 4x7 [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1'30--Tempo:3-0-1-0 4x8 [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 140 lbs (63.6kg)Ris:1'30--Tempo:3-0-1-0 4x8 [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1'30--Tempo:3-0-1-2 2x15 @+

Séance du 6 Novembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 140 lbs (63.6kg)Ris:1'30 4x5 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1'30--Tempo:3-0-1-2 4x10 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 47.5 lbs(21.5kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 4x10 [color=#FF4000]+4 reps[/color] [color=#FF00BF]├ëlévation latéral uni poulie[/color] @ 7.5 lbs (3.4kg)Ris:1'--Tempo:3-0-1-2 4x13 [color=#FF4000]+4 reps[/color] @+

Training du 7 Novembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled RPT[/color] @ 205 lbs (93kg) 1 Longueur [color=#FF4000]+5 lbs (2.2kg)[/color] 190 lbs (86.3kg) 2 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 175 lbs (79.5kg) 3 Longueurs [color=#FF4000]+5 lbs (2.2kg)[/color] 150 lbs (68kg) 5 Longueurs [color=#FF4000]+2.5 lbs (1.1kg)[/color] RIS: 2' [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 3x10 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Squat Machine[/color] @ 140 lbs (63.6kg)Ris:1'30--Tempo:3-0-1-2 3x10 Testing. [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 40 lbs (18kg) Ch.Jambe Ris:1'30 Tempo: 3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fente machine a squat[/color] @ 90 lbs (41kg)Ris:1'--Tempo:3-0-1-1 3x10 Testing. [color=#FF00FF]Pull Through[/color] @ 75 lbs (34kg)Ris:1'--Tempo:3-0-1-2 3x8 Testing. @+

Séance du 8 Novembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché RPT[/color] @ 225 lbs (102.2kg) 4 reps [color=#FF4000]+2 reps[/color] [color=#FF0000]NEW PR[/color] 210 lbs (95.4kg) 5 reps [color=#FF4000]+5 lbs(2.2kg) [/color] 190 lbs (86.3kg) 8 reps [color=#FF4000]+5 lbs(2.2kg)[/color] 170 lbs (77.2kg) 12 reps [color=#FF4000]+5 lbs(2.2kg)[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC Ris:1'30--Tempo:3-0-1-0 4x9 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 55 lbs (25kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 4x9 [color=#FF4000]+4 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double avec bracelets[/color] @ 40 lbs (18kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 4x9 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Curl corde a la poulie basse[/color] @ 55 lbs (25kg) Ris:1'30--Tempo:3-0-1-2 2x9 +2 reps Contraction de 10'' a chaque dernieres reps. @+

Séance du 29 Novembre [color=#0040FF]Dos[/color] [color=#FF00FF]Traction semi pro RPT[/color] @ 57.5 lbs (26.1kg) 3 reps [color=#FF0000]+1 reps[/color] 32.5 lbs (14.7kg) 6 reps [color=#FF0000]+1 reps[/color] 5 lbs (2.2kg)------- 9 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 155 lbs (70.4kg) 15 reps [color=#FF0000]+2 reps[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 150 lbs (68kg)Ris:1'30 - T:3-0-1-0 3x9 [color=#FF4000]+3 reps[/color] Descente a 3 séries. [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 120 lbs (54.5kg)Ris:1'30 - T:3-0-1-0 3x9 [color=#FF0000]+1 reps[/color] Descente a 3 séries. [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 55 lbs (25kg) Ris:1'30 - T:3-0-1-0 4x9 [color=#FF4000]+4 reps[/color] Je zappe la contraction de 2''. [color=#FF00FF]Extension poulie haute corde[/color] @ Ris:1'30 - T:3-0-1-2 2x15 [color=#00BF00]NEW[/color] @+

Séance du 10 Novembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Développé militaire au Workbench[/color] @ 110 lbs (50kg)Ris:1'30--3-0-1 4x10 [color=#00BF00]+20 lbs (9kg) [/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1'30--3-0-1-2 4x11 [color=#FF4000]+4 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 10 lbs (4.5kg)Ch.Bras Ris:1'--3-0-1-2 4x11 [color=#FF4000]+4 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 7.5 lbs (3.4kg)Ris:1'--3-0-1-2 3x14 [color=#FF0000]+3 reps[/color] @+