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

Séance du 31 Mai [color=#0040FF]Pecs Séance 1[/color] [color=#FF00BF]Développé couché RPT [/color] @ 255 lbs (116kg) 3 reps [color=#FF0000]+1 reps[/color] [b]NEW PR[/b] 227.5 lbs (103.4kg) 6 reps [color=#FF0000]+1 reps[/color] [b]NEW PR[/b] 207.5 lbs (94kg) 9 reps [color=#FF0000]+1 reps[/color] 187.5 lbs (85.2kg) 12 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] Ris:2' [color=#FF00BF]Développé Incliné Cluster[/color] @ 5x1 @ 180 lbs (81.8kg) [color=#FF8000]+3 reps[/color] Ris:10'' Immédiatement suivi de 1x9 @ 110 lbs (50kg) [color=#FF8000]+3 reps[/color] Le tout répété 3x Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#FF00FF]Oiseau a la poulie double[/color] @ 20 lbs (9kg) Ch.Bras 3x11 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#FF00FF]Seated Half-Press RPT 4 séries[/color] @ 165 lbs (75kg) 3 reps [color=#FF8000]+1 reps[/color] 145 lbs (66kg) 6 reps [color=#FF8000]+1 reps[/color] 125 lbs (56.8kg) 9 reps [color=#FF8000]+1 reps[/color] 105 lbs (47.7kg) 13 reps[color=#FF8000]+1 reps[/color] Ris:2' @+

Séance du 2 Juin [color=#0040FF]Dos[/color] [color=#800080]Snatch Rack Pull RPT 3 séries[/color] @ 365 lbs (166kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 340 lbs (154.5kg) 4 reps [color=#FF0000]+5 lbs (2.2kg)[/color] 305 lbs (136.3kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2'30 [color=#800080]Tractions Neutre RPT 3 séries[/color] 65 lbs (29.5kg) 2 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 40 lbs (18.1kg) 7 reps [color=#FF8000]+1 reps[/color] 20 lbs (9kg) 9 reps [color=#FF8000]+1 reps[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT 4 séries[/color] 120 lbs (54.5kg) 4 reps [color=#FF8000]+2 reps[/color] 105 lbs (47.7kg) 7 reps [color=#FF8000]+2 reps[/color] 90 lbs (41kg) 10 reps [color=#FF8000]+2 reps[/color] 75 lbs (34kg) 12 reps [color=#FF8000]+2 reps[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Drag Curl poulies + bracelets[/color] @ 52.5 lbs (23.8kg)Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x11 [color=#FF4000]+3 reps[/color] -Le Snatch bien lourd mais ca passe , maintenant je monte a coup de 1kg - Les tractions neutre on mieux passé que je croyait. -L'OHP +2 reps partout pour la validation , +2.2kg sur toutes les séries. -Le drag curl se corse en fin de séries. @+

Journée de fou au boulot a charrier des tapis roulants , des éleptiques , des tables a diner en bois massif etc etc...mais je me doit de montrer l'exemple donc séance en arrivant. Training du 4 Juin [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 200 lbs (91kg) Ris:2' 3x9 [color=#FF8040]+3 reps[/color] [color=#800080]Glute Ham Raise[/color] @ 20 lbs (9kg) Ris:2' 1x8+2x7 [color=#FF0000]+1 reps[/color] [color=#800080]Donkey Calf Raise[/color] @ 60 lbs (27.2kg)Ris:1'--Tempo:2-2-1-2 3x12 [color=#FF8000]+3 reps[/color] [color=#0040FF]Abdos[/color] Roulette Ris: 1' 2x12+1x11 [color=#FF0000]+1 reps[/color] Enroulement Ris: 1' 3x13 [color=#FF00FF]+1 reps[/color] -Le squat passe bien. -Le ghr un RP sur la derniere série. -La roulette me donne des sueur :lol: @+

Séance du 5 Juin [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Dips[/color] @ 35 lbs (16kg) 3x8 [color=#FF4040]+5 lbs (2.2kg)[/color] Ris:1'30 [color=#800080]Développé Incliné Halteres[/color] @ 72.5 lbs (33kg) 3x10 [color=#FF4040]+3 reps[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Rowing menton allongé a la poulie + bracelets[/color] @ 62.5 lbs (28.4kg) Ch.Bras 3x8 [color=#FF4000]+2.5 lbs (1.1kg) Ch.Bras[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT 4 séries[/color] @ 200 lbs (91kg) 4 reps [color=#FF4000]+2 reps[/color] 180 lbs (81.8kg) 7 reps [color=#FF4000]+2 reps[/color] 160 lbs (72.7kg) 10 reps [color=#FF4000]+2 reps[/color] 140 lbs (63.6kg) 14 reps [color=#FF4000]+2 reps[/color] Ris:2' -Dips , en 6-8 reps maintenant. -DIH dur mais le controle était bon. -DCS je mets les pieds au sol mais je glisse un peu pendant les séries. @+

Séance du 7 Juin [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT 4 séries[/color] @ 55 lbs (25kg) 2 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 35 lbs (16kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 5 lbs (2.2kg) 8 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Tirage poulie haute a 140 lbs (63.6kg) 14 reps [color=#FF8000]+1 reps[/color] Ris:2' [color=#800080]Rowing horizontal prise serré RPT 3 séries + 1 dégressive[/color] @ 195 lbs (88.6kg) 4 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 175 lbs (79.5kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 155 lbs (70.4kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Enchainé avec une dégressive 125 lbs (56.8kg) 15 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Développé assis Workbench RPT 3 séries[/color] @ 205 lbs (93.1kg) 4 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 190 lbs (86.3kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 175 lbs (79.5kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Curl Marteau a la poulie RPT 3 séries[/color]@ 95 lbs (43.1kg) 6 reps [color=#FF4040]+2 reps[/color] 82.5 lbs (37.5kg) 9 reps [color=#FF4040]+2 reps[/color] 70 lbs (31.8kg) 12 reps [color=#FF4040]+2 reps[/color] Ris: 2' -Les tractions titille un peu le poignet. -Rowing ca roule. -Le hammer a la corde , les contractions de 2'' et 10'' défonce bien. @+

Training du 9 Juin [color=#0040FF]Jambes Séance 2[/color] [color=#800080]Leg extension Uni[/color] @ 40 lbs (18.1kg)Ris:1' 3x10 [color=#FF8000]+5 lbs (2.2kg)[/color] Tension continue et contraction de 2'' [color=#800080]Low Bar Squat[/color] @ 185 lbs (84kg)-Ris:2' 3x7 [color=#FF8000]+3 reps[/color] [color=#800080]Donkey Calf Raise[/color] @ 65 lbs (29.5kg)Ris:1' 3x9 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 2x12+1x11 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 3x13 [color=#FF0000]+1 reps[/color] -Manque de pratique surle squat , je parle de cardio :lol: @+

Séance du 10 Juin [color=#0040FF]Pecs Séance 1[/color] [color=#800080]Développé couché RPT[/color] @ 255 lbs (116kg) 4 reps [color=#FF0000]+1 reps[/color] [b]NEW PR[/b] 227.5 lbs (103.4kg) 7 reps [color=#FF0000]+1 reps[/color] [b]NEW PR[/b] 207.5 lbs (94kg) 10 reps [color=#FF0000]+1 reps[/color] 187.5 lbs (85.2kg) 13 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#800080]Développé Incliné Cluster[/color] @ 6x1 @ 180 lbs (81.8kg) [color=#FF4000]+3 reps[/color] Ris:10'' Immédiatement suivi de 1x10 @ 110 lbs (50kg) [color=#FF4000]+3 reps[/color] Le tout répété 3x Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#800080]Oiseau a la poulie double[/color] @ 20 lbs (9kg) Ch.Bras 3x12 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 165 lbs (75kg) 4 reps [color=#FF8000]+1 reps[/color] 145 lbs (66kg) 7 reps [color=#FF8000]+1 reps[/color] 125 lbs (56.8kg) 10 reps [color=#FF8000]+1 reps[/color] 105 lbs (47.7kg) 14 reps[color=#FF8000]+1 reps[/color] Ris:2' -Sur la 1iere série de DC ca été juste , une cinquieme n'aurais pas passé. Sur la derniere reps de la 4iemes série , c'était pas joli :lol: -Le cluster ma défoncé le haut de pecs bien solidement. -L'oiseau et bien oui j'en ai chier aussi. -Le seated toujours aussi mortel. Ce qui ne ma pas aidé c'est que j'était en fin de cycle pratiquement partout. @+

Séance du 13 Juin [color=#0040FF]Dos[/color] [color=#800080]Snatch Rack Pull RPT 3 séries[/color] @ 365 lbs (166kg) 3 reps [color=#FF0000]+1 reps[/color] 340 lbs (154.5kg) 5 reps [color=#FF0000]+1 reps[/color] 310 lbs (140.9kg) 6 reps [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:2'30 [color=#800080]Tractions Neutre RPT 3 séries[/color] 65 lbs (29.5kg) 3 reps [color=#FF8000]+1 reps[/color] 45 lbs (20.4kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 20 lbs (9kg) 10 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT 4 séries[/color] 125 lbs (56.8kg) 4 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 110 lbs (50kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 95 lbs (43.1kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 80 lbs (36.3kg) 12 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Drag Curl poulies + bracelets[/color] @ 52.5 lbs (23.8kg)Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x12 [color=#FF4000]+3 reps[/color] -Le Snatch me bouffe un max de jus... - Les tractions neutre laborieux la derniere série. -L'OHP je valide le format direct 8) . @+

Séance du 17 Juin [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Halteres RPT[/color] @ 85 lbs (38.6kg) 3 reps 75 lbs (34kg) 6 reps 65 lbs (29.5kg) 9 reps 55 lbs (25kg) 11 reps Ris:2' [color=#800080]Dips[/color] @ 40 lbs (18.1kg) 3x6 [color=#FF4040]+5 lbs (2.2kg)[/color] Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#800080]Rowing menton allongé a la poulie + bracelets[/color] @ 62.5 lbs (28.4kg) Ch.Bras 3x9 [color=#FF4000]+3 reps[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT[/color] @ 205 lbs (93.1kg) 2 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 185 lbs (84kg) 5 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 165 lbs (75kg) 8 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 145 lbs (65.9kg) 12 reps [color=#FF4000]+5 lbs (2.2kg)[/color] Ris:2' -DIH niaisage avec les halteres mais ca bien été. -Les dips me tue les poignets icon5 -DCS j'ai réduit la déclinaison de 3-4 cm. @+

Séance du 18 Juin [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 55 lbs (25kg) 3 reps [color=#FF8000]+1 reps[/color] 35 lbs (16kg) 6 reps [color=#FF8000]+1 reps[/color] 5 lbs (2.2kg) 9 reps [color=#FF8000]+1 reps[/color] Tirage poulie haute a 145 lbs (66kg) 11 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#800080]Rowing horizontal prise serré RPT + 1 dégressive[/color] @ 195 lbs (88.6kg) 5 reps [color=#FF8000]+1 reps[/color] 175 lbs (79.5kg) 8 reps [color=#FF8000]+1 reps[/color] 155 lbs (70.4kg) 11 reps [color=#FF8000]+1 reps[/color] Enchainé avec une dégressive 125 lbs (56.8kg) 13 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT 4 séries[/color] 130 lbs (59kg) 2 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 115 lbs (52.2kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 100 lbs (45.4kg) 8 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 85 lbs (38.6kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Curl Marteau a la poulie RPT 3 séries[/color]@ 97.5 lbs (44.3kg) 4 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] 85 lbs (37.5kg) 7 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] 72.5 lbs (32.9kg) 10 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] Ris: 2' -Les tractions good ca va. -Rowing idem que les tractions -Je place l'OHP dans cette séance maintenant , ca monte moins vite sur la premiere mais ca va. -Le hammer a la corde , les contractions de 2'' et 10'' défonce bien. @+

Training du 20 Juin [color=#0040FF]Jambes Séance 2[/color] [color=#800080]Leg extension Uni[/color] @ 40 lbs (18.1kg)Ris:1' 3x11 [color=#FF8000]+3 reps[/color] Tension continue et contraction de 2'' [color=#800080]Low Bar Squat[/color] @ 185 lbs (84kg)-Ris:2' 3x8 [color=#FF8000]+3 reps[/color] [color=#800080]Donkey Calf Raise[/color] @ 65 lbs (29.5kg)Ris:1' 3x10 [color=#FF8000]+3 reps[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 3x12 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 3x13 [color=#FF0000]Pas fais[/color] -J'ai fait le strict minimum , foutu mal de tete... @+

Séance du 21 Juin [color=#0040FF]Pecs Séance 1[/color] [color=#800080]Développé couché RPT[/color] @ 257.5 lbs (117kg) 2 reps [color=#FF0000]+2.5 lbs (1.1kg) [/color] [b]NEW PR[/b] 230 lbs (104.5kg) 5 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] [b]NEW PR[/b] 210 lbs (95.4kg) 8 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] 190 lbs (86.3kg) 11 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] Ris:2' [color=#800080]Développé Incliné Cluster[/color] @ 4x1 @ 185 lbs (84kg) [color=#FF4000]+5 lbs (2.2kg)[/color] Ris:10'' Immédiatement suivi de 1x8 @ 115 lbs (52.2kg) [color=#FF4000]+5 lbs (2.2kg)[/color] Le tout répété 3x Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#800080]Oiseau a la poulie double[/color] @ 22.5 lbs (10.2kg) Ch.Bras 3x10 [color=#FF4000]+2.5 lbs (1.1kg) Ch.bras[/color] [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 167.5 lbs (76.1kg) 2 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] 147.5 lbs (67kg) 5 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] 127.5 lbs (57.9kg) 8 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] 107.5 lbs (48.8kg) 11 reps[color=#FF8000]+2.5 lbs (1.1kg)[/color] Ris:2' -Le DC dur sur toutes les séries , je sent vraiment pas les 4 reps en premiere... -Le cluster se corse. -Le seated , je l'ai trouvé presque facile. @+

Séance du 23 Juin [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 367.5 lbs (167kg) 2 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] 342.5 lbs (155.6kg) 4 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] 310 lbs (140.9kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2'30 [color=#800080]Tractions Neutre RPT 3 séries[/color] 65 lbs (29.5kg) 4 reps [color=#FF8000]+1 reps[/color] 45 lbs (20.4kg) 6 reps [color=#FF8000]+1 reps[/color] 22.5 lbs (10.2kg) 8 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Développé assis Workbench RPT 3 séries[/color] @ 205 lbs (93.1kg) 6 reps [color=#FF8000]+2 reps[/color] 190 lbs (86.3kg) 9 reps [color=#FF8000]+2 reps[/color] 175 lbs (79.5kg) 12 reps [color=#FF8000]+2 reps[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Drag Curl poulies + bracelets[/color] @ 55 lbs (25kg)Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x8 [color=#FF4000]+2.5 lbs (1.1kg) Ch.bras[/color] -J'ai viré la prise large et ajouté une contraction de 2 secs a chaque reps , je sent mieux le dos. - Les tractions neutre dur mais ca passe. -Le développé les dernieres montent pas tres vite mais ca passe. . @+

Training du 28 Juin [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 200 lbs (91kg) Ris:2' 3x10 [color=#FF8040]+3 reps[/color] [color=#800080]Glute Ham Raise[/color] @ 20 lbs (9kg) Ris:2' 2x8+1x4 [color=#FF0000]-2 reps[/color] [color=#800080]Donkey Calf Raise[/color] @ 65 lbs (29.5kg)Ris:1'--Tempo:2-2-1-2 3x12 [color=#FF8000]+3 reps[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 1x13+2x12 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 1x14+2x13 [color=#FF4040]+1 reps[/color] -Le squat passe bien. -Le ghr gros manque d'explosivité , RP sur les 2 premieres séries et échec sur la derniere a voir ci je zappe ou non... @+

Séance du 29 Juin [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Halteres RPT[/color] @ 85 lbs (38.6kg) 4 reps [color=#FF4040]+1 reps[/color] 75 lbs (34kg) 7 reps [color=#FF4040]+1 reps[/color] 65 lbs (29.5kg) 10 reps [color=#FF4040]+1 reps[/color] 55 lbs (25kg) 12 reps [color=#FF4040]+1 reps[/color] Ris:2' [color=#800080]Dips[/color] @ 40 lbs (18.1kg) 3x7 [color=#FF4040]+3 reps[/color] Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#800080]Rowing menton allongé a la poulie + bracelets[/color] @ 62.5 lbs (28.4kg) Ch.Bras 3x10 [color=#FF4000]+3 reps[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT[/color] @ 205 lbs (93.1kg) 4 reps [color=#FF4000]+2 reps[/color] 185 lbs (84kg) 7 reps [color=#FF4000]+2 reps[/color] 165 lbs (75kg) 10 reps [color=#FF4000]+2 reps[/color] 145 lbs (65.9kg) 14 reps [color=#FF4000]+2 reps[/color] Ris:2' -DIH ca me soule de jouer a décharger pendant les ris mais sinon c'est bon. -Les dips j'ai viré les fatz grips et ca va mieux pour mon poignet. -Rowing ca va. -DCS je monte de 2kg partout.. @+

Séance du 2 Juillet [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 55 lbs (25kg) 4 reps [color=#FF8000]+1 reps[/color] 35 lbs (16kg) 7 reps [color=#FF8000]+1 reps[/color] 5 lbs (2.2kg) 10 reps [color=#FF8000]+1 reps[/color] Tirage poulie haute a 145 lbs (66kg) 12 reps [color=#FF8000]+1 reps[/color] Ris:2' [color=#800080]Rowing horizontal prise serré RPT + 1 dégressive[/color] @ 195 lbs (88.6kg) 6 reps [color=#FF8000]+1 reps[/color] 175 lbs (79.5kg) 9 reps [color=#FF8000]+1 reps[/color] 155 lbs (70.4kg) 12 reps [color=#FF8000]+1 reps[/color] Enchainé avec une dégressive 125 lbs (56.8kg) 13 reps [color=#FF8000]IDEM[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT 4 séries[/color] 130 lbs (59kg) 4 reps [color=#FF8000]+2 reps[/color] 115 lbs (52.2kg) 6 reps [color=#FF8000]+1 reps[/color] 100 lbs (45.4kg) 9 reps [color=#FF8000]+1 reps[/color] 85 lbs (38.6kg) 11 reps [color=#FF8000]+1 reps[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Curl Marteau a la poulie RPT 3 séries[/color]@ 97.5 lbs (44.3kg) 6 reps [color=#FF4040]+2 reps[/color] 85 lbs (37.5kg) 8 reps [color=#FF4040]+1 reps[/color] 72.5 lbs (32.9kg) 11 reps [color=#FF4040]+1 reps[/color] Ris: 2' -Les tractions level up sur toutes les séries. -Rowing idem que les tractions , level up. -L'OHP je vais me calmer , a coup de 1kg maintenant. -Le hammer a la corde , ca donne chaud. @+

Training du 3 Juillet [color=#0040FF]Jambes Séance 2[/color] [color=#800080]Low Bar Squat[/color] @ 190 lbs (86.3kg)-Ris:2' 3x6 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#800080]Leg extension Uni a la poulie[/color] @ 40 lbs (18.1kg)Ris:1' 3x12 [color=#FF8000]NEW[/color] Tension continue et contraction de 2'' [color=#800080]Donkey Calf Raise[/color] @ 70 lbs (31.8kg)Ris:1' 3x8 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 2x13+1x12 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 2x14+1x13 [color=#FF0000]+1 reps[/color] -Le squat ca va. -Le leg extension uni debout a la poulie n'a pas causé de douleur pour l'instant. @+

Séance du 4 Juillet [color=#0040FF]Pecs Séance 1[/color] [color=#800080]Développé couché RPT[/color] @ 257.5 lbs (117kg) 3 reps [color=#FF0000]+1 reps [/color] [b]NEW PR[/b] 230 lbs (104.5kg) 6 reps [color=#FF0000]+1 reps[/color] [b]NEW PR[/b] 210 lbs (95.4kg) 9 reps [color=#FF0000]+1 reps[/color] 190 lbs (86.3kg) 10 reps [color=#FF0000]-1 reps[/color] Ris:2' [color=#800080]Développé Incliné Cluster[/color] @ 5x1 @ 185 lbs (84kg) [color=#FF4000]+3 reps[/color] Ris:15'' Immédiatement suivi de 1x9 @ 115 lbs (52.2kg) [color=#FF4000]+3 reps[/color] Le tout répété 3x Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#800080]Oiseau a la poulie double[/color] @ 22.5 lbs (10.2kg) Ch.Bras 3x11 [color=#FF4000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 167.5 lbs (76.1kg) 3 reps [color=#FF8000]+1 reps[/color] 147.5 lbs (67kg) 6 reps [color=#FF8000]+1 reps[/color] 127.5 lbs (57.9kg) 9 reps [color=#FF8000]+1 reps[/color] 107.5 lbs (48.8kg) 12 reps[color=#FF8000]+1 reps[/color] Ris:2' -Le DC je crois etre au bout , sur la 1iere série j'ai validé tres lentement en accrochant la sécurité sur la derniere reps , RP sur la 2 et 3 iemes séries , j'était mort sur la 4 iemes meme pas tenter la 11 iemes reps... -Le cluster direct apres la 2 iemes reps haut de pecs bien gonflé. -L'oiseau les dernieres reps sont moins propre que les premieres :lol: -Seated pas ci mal. @+

Séance du 6 Juillet [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 367.5 lbs (167kg) 3 reps [color=#FF0000]+1 reps[/color] 342.5 lbs (155.6kg) 5 reps [color=#FF0000]+1 reps[/color] 312.5 lbs (140.9kg) 6 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] Ris:2'30 [color=#800080]Tractions Neutre RPT 3 séries[/color] 70 lbs (31.8kg) 2 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 45 lbs (20.4kg) 7 reps [color=#FF8000]+1 reps[/color] 22.5 lbs (10.2kg) 9 reps [color=#FF0000]+1 reps[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Développé assis Workbench RPT 3 séries[/color] @ 210 lbs (95.4kg) 4 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 195 lbs (88.6kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 180 lbs (81.8kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Drag Curl poulies + bracelets[/color] @ 55 lbs (25kg)Ch.Bras Ris:1'30--Tempo:3-0-1-2 3x9 [color=#FF4000]+3 reps[/color] -Le rack pull a tres bien passé , 2-3 secondes de contraction a chaque reps. - Les tractions c'est bon. -Le développé aussi ca va. . -Tout a tres bien passé aujourd'hui malgré la chaleur (34) et le boulot. @+

Training du 8 Juillet [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 205 lbs (93.1kg) Ris:2' 3x7 [color=#FF8040]+5 lbs (2.2kg)[/color] [color=#800080]Hip Thrust[/color] @ 185 lbs (84kg) Ris:1'30 3x6 [color=#00BF00]NEW[/color] [color=#800080]Donkey Calf Raise[/color] @ 65 lbs (kg)Ris:1'--Tempo:2-2-1-2 3x12 [color=#FF8000]ZAPPER[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 3x13 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 3x14 [color=#FF4040]+1 reps[/color] -Le squat , je repasse en deadstart a chaque reps. -Remplacé le GHR par le Hip Thrust , tout comme le squat départ en deadstart. @+