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

Training du 12 Novembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Back pull sled RPT[/color] @ 207.5 lbs (94.1kg) 1 Longueur [color=#FF4000]+2.5 lbs (1.1kg)[/color] 192.5 lbs (87.4kg) 2 Longueurs [color=#FF4000]+2.5 lbs (1.1kg)[/color] 177.5 lbs (80.6kg) 3 Longueurs [color=#FF4000]+2.5 lbs (1.1kg)[/color] 152.5 lbs (69.1kg) 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 3x7 [color=#FF0000]A plat[/color] Banc a plat maintenant. [color=#FF00FF]Squat Machine[/color] @ 150 lbs (68.1kg)Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Leg curl assis bilatéral poulie double[/color] @ 40 lbs (18kg) Ch.Jambe Ris:1'30 Tempo: 3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Fente machine a squat[/color] @ 100 lbs (45.4kg)Ris:1'--Tempo:3-0-1-1 3x8 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00FF]Leg extension uni a la poulie[/color] @ 30 lbs (13.6kg)Ris:1'--Tempo:3-0-1-2 3x12 [color=#FF8000]+6 reps[/color] @+

Séance du 17 Novembre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 320 lbs (145.4kg) 1 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 295 lbs (134kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 275 lbs (125kg) 4 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 255 lbs (116kg) 6 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Tirage poulie haute Pro au sternum[/color] @ 140 lbs (63.6kg)Ris:1'30--Tempo:3-0-1-0 3x8 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] [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 3x9 [color=#FF0000]+3 reps[/color] [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1'30--Tempo:3-0-1-2 3x16 [color=#FF0000]+3 reps[/color] @+

Séance du 18 Novembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Snatch High Pull From Hang[/color] @ 140 lbs (63.6kg)Ris:1'30 3x6 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 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 3x11 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 7.5 lbs (3.4kg)Ris:1'--Tempo:3-0-1-2 3x15 [color=#FF4000]+3 reps[/color] @+

Pas vraiment de motive en ce moment... Séance du 26 Novembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché RPT[/color] @ 230 lbs (104.5kg) 2 reps [color=#FF0000]+5 lbs(2.2kg)[/color] [color=#FF0000]NEW PR[/color] 210 lbs (95.4kg) 6 reps [color=#FF0000]+1 reps[/color] 190 lbs (86.3kg) 9 reps [color=#FF0000]+1 reps[/color] 170 lbs (77.2kg) 13 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC Ris:1'30--Tempo:3-0-1-0 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 55 lbs (25kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 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]+0 reps[/color] Erreur dans le reps range. [color=#FF00BF]Curl corde a la poulie basse[/color] @ 55 lbs (25kg) Ris:1'30--Tempo:3-0-1-2 2x10 +2 reps Contraction de 10'' a chaque dernieres reps. @+

Séance du 27 Novembre [color=#0040FF]Dos[/color] [color=#FF00FF]Traction semi pro RPT[/color] @ 57.5 lbs (26.1kg) 4 reps [color=#FF0000]+1 reps[/color] 32.5 lbs (14.7kg) 7 reps [color=#FF0000]+1 reps[/color] 5 lbs (2.2kg)------- 10 reps [color=#FF4000]+1 reps[/color] Tirage poulie haute a 160 lbs (72.7kg) 12 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Rowing horizontal prise serré[/color] @ 150 lbs (68kg)Ris:1'30 - T:3-0-1-1 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 120 lbs (54.5kg)Ris:1'30 - T:3-0-1-1 3x10 [color=#FF0000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 55 lbs (25kg) Ris:1'30 - T:3-0-1-1 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Extension poulie haute corde[/color] @ 30 lbs (13.6kg) Ris:1'30 - T:3-0-1-2 3x10 [color=#00BF00]+5 lbs (2.2kg)[/color] @+

Séance du 30 Novembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Développé militaire au Workbench[/color] @ 120 lbs (54.5kg)Ris:1'30--3-0-1 3x10 [color=#00BF00]+10 lbs (4.5kg) [/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1'30--3-0-1-2 3x13 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 10 lbs (4.5kg)Ch.Bras Ris:1'30--3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 10 lbs (4.5kg)Ris:1'--3-0-1-2 3x10 [color=#FF0000]+2.5 lbs (1.1kg)[/color] @+

Training du 1 Décembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 190 lbs (86.3kg) Ris:2'
3x8 [color=#00BF00]New Testing[/color]
Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0
3x8 [color=#FF4000]+3 reps [/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 40 lbs (18.1kg)Ch.Bras-Ris:1'30
3x3 aller retour [color=#00BF00]New Testing[/color] Tres lentement.
[youtube]VvLpDniGiDM[/youtube] [color=#FF00FF]Pull Trought[/color] @ 75 lbs (34kg)Ris:1'--Tempo:3-0-1-2
3x9 [color=#008000]+3 reps[/color] @+

Séance du 2 Décembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné RPT[/color] 295 lbs (134kg) x 4 reps [color=#FF0000]+2 reps[/color] 275 lbs (125kg) x 5 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 255 lbs (116kg) x 8 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 240 lbs (109kg) 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] @ 145 lbs (66kg) Ris:1'30--Tempo:3-0-1-0 3x9 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Mauve Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] [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 3x10 [color=#FF0000]+3 reps[/color] Pas certain d'avoir eu une bonne idée de mettre les triceps avec les pecs ,j'ai arqué le dos comme un porc pour valider. [color=#FF00FF]Kick back[/color] @ élastiques mauve Ris:1'30--Tempo:3-0-1-2 3x17 [color=#FF0000]+3 reps[/color] @+

Séance du 3 Décembre [color=#0040FF]Dos[/color] [color=#FF00BF]Snatch Rack Pull RPT[/color] @ 320 lbs (145.4kg) 2 reps [color=#FF0000]+1 reps[/color] 295 lbs (134kg) 3 reps [color=#FF0000]+1 reps[/color] 275 lbs (125kg) 5 reps [color=#FF0000]+1 reps[/color] 255 lbs (116kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Tirage poulie haute Nuque[/color] @ 120 lbs (54.5kg)Ris:1'30--Tempo:3-0-1-0 3x9 [color=#00BF00]New Testing[/color] [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 45 lbs (20.4kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#0040FF]Biceps[/color] [color=#FF00FF]Curl Barre[/color] @ 55 lbs (25kg) Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 22.5 lbs (10.2kg) Ris: 1'--Tempo:3-0-1-2 3x12 [color=#FF0000]+3 reps[/color] @+

Séance du 4 Décembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Lateral Raise Complex[/color] @ 10 lbs (4.5kg)Ris:1'30 3x4 [color=#00BF00]New Testing[/color] https://www.youtube.com/watch?v=vEMoSpJfoZk [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1'30--Tempo:3-0-1-2 3x14 [color=#FF0000]+3 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 3x12 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 10 lbs (4.5kg)Ris:1'--Tempo:3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] Je zappe le highpull pour un bout de temps, je le remettrais plus tard dans une séance dos. @+

Training du 7 Décembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 190 lbs (86.3kg) Ris:2' 3x9 [color=#FF4000]+3 reps[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 1x9+2x8 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 40 lbs (18.1kg)Ch.Bras-Ris:1'30 3x4 aller retour [color=#FF4000]+3 Aller/Retour[/color] Tres lentement. [color=#FF00FF]Pull Trought[/color] @ 75 lbs (34kg)Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] @+

Séance du 8 Décembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché RPT[/color] @ 230 lbs (104.5kg) 4 reps [color=#FF0000]+2 reps[/color] [color=#FF0000]NEW PR[/color] 210 lbs (95.4kg) 7 reps [color=#FF0000]+1 reps[/color] [color=#FF0000]NEW PR[/color] 190 lbs (86.3kg) 10 reps [color=#FF0000]+1 reps[/color] 170 lbs (77.2kg) 14 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC+10 lbs (4.5kg) Ris:1'30--Tempo:3-0-1-0 3x7 [color=#FF4000]+10 lbs (4.5kg)[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 55 lbs (25kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 60 lbs (27.2kg) Ris:1'30 - T:3-0-1-0 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Extension poulie haute corde[/color] @ 30 lbs (13.6kg) Ris:1'30 - T:3-0-1-2 3x11 [color=#00BF00]+3 reps[/color] @+

Séance du 9 Décembre [color=#0040FF]Dos[/color] [color=#FF00FF]Traction pro RPT[/color] @ 30 lbs (13.6kg) 4 reps 10 lbs (4.5kg) 7 reps Tirage poulie haute a 150 lbs (68kg) 10 reps Tirage poulie haute a 130 lbs (59kg) 12 reps Ris:2' Je reprend du début avec une prise pro large , je n'aimais pas l'autre prise. [color=#FF00BF]Rowing horizontal prise serré[/color] @ 155 lbs (70.4kg)Ris:1'30 - T:3-0-1-1 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] [color=#FF00BF]Gironda 45 degrée pulley row[/color] @ 125 lbs (56.8kg)Ris:1'30 - T:3-0-1-1 3x8 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#0040FF]Biceps[/color] [color=#FF00BF]Drag curl bilatéral poulie double[/color] @ 40 lbs (18kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Curl corde a la poulie basse[/color] @ 60 lbs (27.2kg) Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+3 reps[/color] Contraction de 10'' a chaque dernieres reps. @+

Séance du 10 Décembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Développé militaire au Workbench[/color] @ 130 lbs (59kg)Ris:1'30--3-0-1 3x10 [color=#00BF00]+10 lbs (4.5kg) [/color] [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve Ris:1'30--3-0-1-2 3x15 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Oiseau a la poulie double[/color] @ 10 lbs (4.5kg)Ch.Bras Ris:1'30--3-0-1-2 3x13 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëlévation latérale uni a la poulie avec bracelets[/color] @ 10 lbs (4.5kg)Ris:1'--3-0-1-2 3x12 [color=#FF0000]+3 reps[/color] @+

Training du 16 Décembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 190 lbs (86.3kg) Ris:2' 3x10 [color=#FF4000]+3 reps[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 2x9+1x8 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 40 lbs (18.1kg)Ch.Bras-Ris:1'30 3x5 aller retour [color=#FF4000]+3 Aller/Retour[/color] Tres lentement. [color=#FF00FF]Pull Trought[/color] @ 75 lbs (34kg)Ris:1'30--Tempo:3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] @+

Séance du 17 Décembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Workbench incliné RPT[/color] 300 lbs (136.3kg) x 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 275 lbs (125kg) x 6 reps [color=#FF0000]+1 reps[/color] 255 lbs (116kg) x 9 reps [color=#FF0000]+1 reps[/color] 235 lbs (106.8kg) 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:2'--Tempo:3-0-1-0 3x10 [color=#FF4000]+3 reps[/color] [color=#FF00BF]├ëcarté aux élastiques [/color] @ Mauve Ris:1'30--Tempo:3-0-1-2 3x13 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press in a Power Rack[/color] @ 145 lbs (66kg)Ris:2'--Tempo:3-0-1-0 3x6 [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF00FF]Testing extension poulie double[/color] @ la Pakulski Ris:1'30--Tempo:3-0-1-2 Tester différente version , je vais faire celle la [youtube]https://www.youtube.com/watch?v=nJNqW5CbWds[/youtube] @+

Séance du 18 Décembre [color=#0040FF]Dos[/color] [color=#FF00BF][size=150]Snatch Rack Pull RPT[/size][/color] @ 325 lbs (147.7kg) 1 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 300 lbs (136.3kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 280 lbs (127.2kg) 4 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 260 lbs (118.1kg) 5 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Tirage poulie haute Nuque[/color] @ 120 lbs (54.5kg)Ris:1'30--Tempo:3-0-1-0 3x12 [color=#FF4000]+9 reps[/color] [color=#FF00BF]Rowing bilatéral sur Workbench[/color] @ 50 lbs (22.7kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+5 lbs (2.2kg)[/color] par bras. [color=#0040FF]Biceps[/color] [color=#FF00FF]Curl 1 bras au pupitre[/color]@ 25 lbs (11.3kg) Ris: 1'--Tempo:3-0-1-2 3x12 [color=#FF0000]+2.5 lbs (1.1kg)[/color] [color=#FF00FF]Curl 1 bras poulie haute[/color] @ 20 lbs (9kg) Ris:1'--Tempo:3-0-1-2 3x10 [color=#00BF00]Testing[/color] @+

Séance du 19 Décembre [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Lateral Raise Complex[/color] @ 10 lbs (4.5kg)Ris:1'30 3x5 [color=#FF4000]+1 reps a chaque variante[/color] https://www.youtube.com/watch?v=vEMoSpJfoZk Ca va faire mal ici. [color=#FF00BF]Band Face Pull/Pull Apart Combo[/color] @ ├ëlastique mauve+ pilate Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF0000]Ajout d'un élastique pilate[/color] Défonce le core du meme coup , ca tremble pas mal déja lol [color=#FF00BF]Rowing menton allongé poulie double+bracelets[/color] @ 50 lbs(22.7kg) Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+2.5 lbs (1.1kg)[/color] Chaque bras. [color=#FF00BF]├ëlévation latéral uni poulie avec bracelets[/color] @ 12.5 lbs (5.6kg)Ris:1'--Tempo:3-0-1-2 3x9 [color=#FF4000]+2.5 lbs (1.1kg)[/color] @+

Training du 21 Décembre [color=#0040FF]Jambes[/color] [color=#FF00BF]Trap bar Squat+Shrug[/color] @ 200 lbs (91kg) Ris:2' 3x8 [color=#FF4000]+10 lbs (4.5kg)[/color] Départ en deadstart. [color=#FF00BF]Glute Ham Raise[/color] @ PDC Ris:2' Tempo:3-0-1-0 3x9 [color=#FF0000]+1 reps[/color] [color=#FF00FF]Tirage a la poulie double[/color] @ 45 lbs (20.4kg)Ch.Bras-Ris:1'30 3x3 aller retour [color=#FF4000]+5 lbs (2.2kg) Ch.Bras[/color] Tres lentement. [color=#FF00FF]Pull Trought[/color] @ 75 lbs (34kg)Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] @+

Séance du 22 Décembre [color=#0040FF]Pecs[/color] [color=#FF00BF]Développé couché RPT[/color] @ 235 lbs (106.8kg) 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF0000]NEW PR[/color] 215 lbs (97.7kg) 5 reps [color=#FF0000]+5 lbs (2.2kg)[/color] [color=#FF0000]NEW PR[/color] 195 lbs (88.6kg) 8 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 175 lbs (79.5kg) 12 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2' [color=#FF00BF]Dips[/color] @ PDC+10 lbs (4.5kg) Ris:1'30--Tempo:3-0-1-0 3x8 [color=#FF4000]+3 reps[/color] [color=#FF00BF]Chest Cable Press supination [/color] @ 55 lbs (25kg)Ch.Bras. Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Barre front EZ sur banc décliné[/color] @ 60 lbs (27.2kg) Ris:1'30 - T:3-0-1-0 3x10 [color=#FF4000]+6 reps[/color] [color=#FF00FF]Extension poulie haute corde[/color] @ 30 lbs (13.6kg) Ris:1'30 - T:3-0-1-2 3x12 [color=#00BF00]+3 reps[/color] @+