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

Séance du 9 Juillet [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Halteres RPT[/color] @ 87.5 lbs (39.7kg) 4 reps [color=#FF4040]+2.5 lbs (1.1kg) Ch.Bras[/color] 77.5 lbs (35.2kg) 6 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] 67.5 lbs (30.6kg) 9 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] 55 lbs (25kg) 13 reps [color=#FF4040]+1 reps[/color] Ris:2' [color=#800080]Dips[/color] @ 40 lbs (18.1kg) 3x8 [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 3x11 [color=#FF4000]+3 reps[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT[/color] @ 210 lbs (95.4kg) 3 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 190 lbs (86.3kg) 5 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 170 lbs (77.2kg) 9 reps [color=#FF4000]+5 lbs (2.2kg)[/color] 150 lbs (68.1kg) 11 reps [color=#FF4000]+5 lbs (2.2kg)[/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 11 Juillet [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 60 lbs (27.2kg) 2 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 40 lbs (18.2kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 10 lbs (4.5kg) 8 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Tirage poulie haute a 145 lbs (66kg) 13 reps [color=#FF8000]+1 reps[/color] Ris:2' [color=#800080]Rowing horizontal prise serré RPT + 1 dégressive[/color] @ 200 lbs (91kg) 4 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 180 lbs (81.8kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 160 lbs (72.7kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Enchainé avec une dégressive 130 lbs (59kg) 14 reps [color=#FF8000]+1 reps[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT[/color] 132.5 lbs (60.2kg) 4 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] 115 lbs (53.4kg) 7 reps [color=#FF8000]+1 reps[/color] 100 lbs (45.4kg) 10 reps [color=#FF8000]+1 reps[/color] 85 lbs (38.6kg) 12 reps [color=#FF8000]+1 reps[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Curl Marteau a la poulie RPT 3 séries[/color]@ 100 lbs (45.4kg) 4 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] 85 lbs (37.5kg) 9 reps [color=#FF4040]+1 reps[/color] 72.5 lbs (32.9kg) 12 reps [color=#FF4040]+1 reps[/color] Ris: 2' -Les tractions ca roule. -Rowing , ca roule. -L'OHP j'ai filmé la 1 iere série du coup j'ai validé direct. Vraiment intense sur les 2 séries longues. -Le hammer idem , tres intense sur les 2 dernieres séries. @+

Vidéo de mon over head press. https://youtu.be/qLIVGTLesc4

Training du 13 Juillet [color=#0040FF]Jambes Séance 2[/color] [color=#800080]Low Bar Squat[/color] @ 190 lbs (86.3kg)-Ris:2' 3x7 [color=#FF8000]+3 reps[/color] [color=#800080]Leg extension Uni a la poulie[/color] @ 45 lbs (20.4kg)Ris:1' 3x10 [color=#FF8000]+5 lbs (2.2kg)[/color] Tension continue et contraction de 2'' [color=#800080]Donkey Calf Raise[/color] @ 70 lbs (31.8kg)Ris:1' 3x9 [color=#FF8000]+3 reps[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 1x14+2x13 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 1x15+2x14 [color=#FF0000]+1 reps[/color] -Le squat donne chaud mais ca va. -Le leg extension uni debout a la poulie c'est bon. -La roulette me donne des suer :lol: @+

Séance du 15 Juillet [color=#0040FF]Pecs Séance 1[/color] [color=#800080]Développé couché RPT[/color] @ 257.5 lbs (117kg) 4 reps [color=#FF0000]+1 reps [/color] [b]NEW PR[/b] 230 lbs (104.5kg) 7 reps [color=#FF0000]+1 reps[/color] [b]NEW PR[/b] 210 lbs (95.4kg) 9 reps [color=#FF0000]IDEM[/color] 190 lbs (86.3kg) 11 reps [color=#FF0000]+1 reps[/color] Ris:3' [color=#800080]Développé Incliné Cluster[/color] @ 6x1 @ 185 lbs (84kg) [color=#FF0000]+3 reps[/color] Ris:15'' Immédiatement suivi de 1x10 @ 115 lbs (52.2kg) [color=#FF0000]+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 3x12 [color=#FF0000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 167.5 lbs (76.1kg) 3 reps 147.5 lbs (67kg) 6 reps 127.5 lbs (57.9kg) 9 reps 107.5 lbs (48.8kg) 12 reps Ris:2' [color=#FF0000]PAS FAIT[/color] -Le DC a passé tres lentement la derniere reps des 2 premiere séries :oops: je pense passer a autre chose et y revenir plus tard , l'épaule droite me titille a chaque reps. Mais je me devais de finir sur une bonne note. -Le cluster était tres chaud aussi , je pense le faire passer en 1. -L'oiseau chaud chaud avec RP. -Seated me manquais 1.1kg sur la premiere série et je m'en suis appercu apres donc j'ai stopper. @+

Séance du 18 Juillet [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 370 lbs (168.1kg) 2 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] 345 lbs (156.8kg) 4 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color] 312.5 lbs (140.9kg) 7 reps [color=#FF0000]+1 reps[/color] Ris:2'30 [color=#800080]Tractions Neutre RPT 3 séries[/color] 70 lbs (31.8kg) 3 reps [color=#FF8000]+1 reps[/color] 47.5 lbs (21.5kg) 5 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] 22.5 lbs (10.2kg) 10 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) 6 reps [color=#FF8000]+2 reps[/color] 195 lbs (88.6kg) 8 reps [color=#FF8000]+1 reps[/color] 180 lbs (81.8kg) 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 3x10 [color=#FF4000]+3 reps[/color] -Le rack pull ca va. - Les tractions ca devient chaud. -Le reste ras. @+

Training du 20 Juillet [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 205 lbs (93.1kg) Ris:2' 3x8 [color=#FF8040]+3 reps[/color] [color=#800080]Hip Thrust[/color] @ 185 lbs (84kg) Ris:1'30 3x7 [color=#00BF00]+3 reps[/color] [color=#800080]Donkey Calf Raise[/color] @ 70 lbs (31.8kg)Ris:1'--Tempo:2-2-1-2 3x10 [color=#FF8000]+3 reps[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 2x14+1x13 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 2x15+1x14 [color=#FF4040]+1 reps[/color]

Séance du 21 Juillet [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Halteres RPT[/color] @ 90 lbs (41kg) 3 reps [color=#FF4040]+2.5 lbs (1.1kg) Ch.Bras[/color] 77.5 lbs (35.2kg) 7 reps [color=#FF4040]+1 reps[/color] 67.5 lbs (30.6kg) 10 reps [color=#FF4040]+1 reps[/color] 57.5 lbs (26.1kg) 12 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] Ris:2' [color=#800080]Dips[/color] @ 45 lbs (20.4kg) 3x6 [color=#FF4040]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Rowing menton allongé a la poulie + bracelets[/color] @ 62.5 lbs (28.4kg) Ch.Bras 3x12 [color=#FF4000]+3 reps[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT[/color] @ 210 lbs (95.4kg) 4 reps [color=#FF4000]+1 reps[/color] 190 lbs (86.3kg) 6 reps [color=#FF4000]+1 reps[/color] 170 lbs (77.2kg) 10 reps [color=#FF4000]+1 reps[/color] 150 lbs (68.1kg) 12 reps [color=#FF4000]+1 reps[/color] Ris:2' -Le DIH passe bien , mais je le zappe , j'en ai marre de charger et décharger les halteres. -Les dips ca va mais je doit faire gaffe a pas faire un faux mouvement sinon l'épaule aimeras pas. -Rowing menton ca passe encore j'augmente de 1kg par bras. -Le DCS ca va. @+

Séance du 22 Juillet [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 60 lbs (27.2kg) 3 reps [color=#FF8000]+1 reps[/color] 40 lbs (18.2kg) 6 reps [color=#FF8000]+1 reps[/color] 10 lbs (4.5kg) 9 reps [color=#FF8000]+1 reps[/color] Tirage poulie haute a 150 lbs (68.1kg) 11 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#800080]Rowing horizontal prise serré RPT + 1 dégressive[/color] @ 200 lbs (91kg) 5 reps [color=#FF8000]+1 reps[/color] 180 lbs (81.8kg) 8 reps [color=#FF8000]+1 reps[/color] 160 lbs (72.7kg) 11 reps [color=#FF8000]+1 reps[/color] Enchainé avec une dégressive 135 lbs (61.3kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT[/color] 137.5 lbs (62.5kg) 3 reps [color=#FF8000]+5 lbs (2.2kg)[/color] 117.5 lbs (53.4kg) 6 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] 102.5 lbs (46.5kg) 8 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] 87.5 lbs (39.7kg) 11 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color] Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Curl Marteau a la poulie RPT 3 séries[/color]@ 100 lbs (45.4kg) 6 reps [color=#FF4040]+2 reps[/color] 87.5 lbs (39.7kg) 7 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] 75 lbs (34kg) 10 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color] Ris: 2' -Les tractions ca roule , j'aurais du valider la 1iere série... -Rowing , ca commence a donner chaud. -L'OHP ras. -Le hammer , je déguste. @+

Training du 26 Juillet [color=#0040FF]Jambes Séance 2[/color] [color=#800080]Low Bar Squat[/color] @ 190 lbs (86.3kg)-Ris:2' 3x8 [color=#FF8000]+3 reps[/color] [color=#800080]Leg extension Uni a la poulie[/color] @ 45 lbs (20.4kg)Ris:1' 3x11 [color=#FF8000]+3 reps[/color] Tension continue et contraction de 2'' [color=#800080]Donkey Calf Raise[/color] @ 70 lbs (31.8kg)Ris:1' 3x11 [color=#FF8000]+3 reps[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 3x14 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] Ris: 1' 3x15 [color=#FF0000]+1 reps[/color] -Ras. @+

Séance du 15 Juillet [color=#0040FF]Pecs Séance 1[/color] [color=#800080]Développé couché RPT[/color] @ 235 lbs (106.8kg) [color=#FF4000]4 reps[/color] +5 lbs (2.2kg)---3@5 reps 215 lbs (97.7kg) [color=#FF4000]6 reps[/color] +5 lbs (2.2kg)---6@8 reps 195 lbs (88.6kg) [color=#FF4000]9 reps[/color] +5 lbs (2.2kg)---9@11 reps Ris:2'30 [color=#800080]Développé Incliné Cluster[/color] @ 4x1 @ 190 lbs (86.3kg) [color=#FF0000]+5 lbs (2.2kg)[/color] Ris:15'' Immédiatement suivi de 1x8 @ 120 lbs (54.5kg) [color=#FF0000]+5 lbs (2.2kg)[/color] Le tout répété 3x Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#800080]Oiseau a la poulie double[/color] @ 25 lbs (11.3kg) Ch.Bras 3x8 [color=#FF0000]+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) [color=#FF4000]4 reps[/color]---2@4 reps 147.5 lbs (67kg) [color=#FF4000]7 reps[/color]---5@7 reps 127.5 lbs (57.9kg) [color=#FF4000]10 reps[/color]---8@10 reps 107.5 lbs (48.8kg) [color=#FF4000]13 reps[/color]---11@13 reps Ris:2' -J'ai trouvé le DC dur aujourd'hui , faut dire qu'il me titille l'épaule droite a chaque reps. -L'incliné cluster passe bien , pour l'épaule rien. -L'oiseau ca va. -Le seated validé partout , ici aussi ras l'épaule chigne pas. @+

Séance du 29 Juillet [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 370 lbs (168.1kg) 3 reps [color=#FF0000]+1 reps[/color]---2@3 reps 345 lbs (156.8kg) 5 reps [color=#FF0000]+1 reps[/color]---4@5 reps 315 lbs (143.1kg) 6 reps [color=#FF0000]+2.5 lb (1.1kg)[/color]---6@7 reps Ris:2'30 [color=#800080]Tractions Neutre RPT 3 séries[/color] 70 lbs (31.8kg) 3 reps [color=#FF8000]+1 reps[/color]---2@4 reps 47.5 lbs (21.5kg) 6 reps [color=#FF8000]+1 reps[/color]---5@7 reps 25 lbs (11.3kg) 8 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color]---8@10 reps Ris:2' [color=#0040FF]├ëpaules[/color] [size=150][color=#800080]Développé assis Workbench RPT 3 séries[/color][/size] @ 215 lbs (97.7kg) 4 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---4@6 reps 195 lbs (88.6kg) 9 reps [color=#FF8000]+1 reps[/color]---7@9 reps 185 lbs (84kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---10@12 reps 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 3x11 [color=#FF4000]+3 reps[/color] -Le rack pull impec. -Le reste ras. @+

Training du 30 Juillet [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 210 lbs (95.4kg) Ris:2' 3x6 [color=#FF8040]+5 lbs (2.2kg)[/color] Deadstart. [color=#800080]Hip Thrust[/color] @ 185 lbs (84kg) Ris:1'30 3x8 [color=#00BF00]+3 reps[/color] Deadstart. [color=#800080]Fente tension continue[/color] @ 50 lbs (22.7kg)Ris:30'' entre chaque jambe. 3x12 [color=#008000]NEW[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 1x15+1x14 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] 2x10 En SuperSet avec [color=#800080]Crunch Abmat[/color] Ris:1' 2x10 [color=#008000]NEW[/color] [color=#800080]Landmine 180[/color] Ris:1' 2x10 de chaque coté [color=#008000]NEW[/color] -Je zappe les mollets pour les fentes dans cette séance. -Je test les abs comme décris plus haut. @+

Séance du 1 Aout [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé incliné Workbench RPT[/color] @ 220 lbs (100kg) 4 reps ---4@6 reps 200 lbs (90.9kg) 7 reps ---7@9 reps 180 lbs (81.8kg) 10 reps ---10@12 reps 160 lbs (72.7kg) 13 reps ---13@15 reps [color=#008000]NEW[/color] Ris:2' [color=#800080]Développé Décliné Workbench Cluster Set[/color] @ 250 lbs (113.6kg) Série1: 3-3-3 Série2: 3-3-3 Série3: 3-3-3 [color=#008000]NEW[/color] 15'' de repos entre chaque 3 micro série et 1'30 apres 3 micro séries. [color=#0040FF]├ëpaules[/color] [color=#800080]Rowing menton allongé a la poulie + bracelets[/color] @ 65 lbs (29.5kg) Ch.Bras 3x9 [color=#FF4000]+2.5 lbs (1.1kg) Ch.bras[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT[/color] @ 215 lbs (97.7kg) 2 reps [color=#FF4000]+5 lbs (2.2kg)[/color]---2@4 reps 190 lbs (86.3kg) 7 reps [color=#FF4000]+1 reps[/color]---5@7 reps 175 lbs (79.5kg) 8 reps [color=#FF4000]+5lbs (2.2kg)[/color]---8@10 reps 150 lbs (68.1kg) 13 reps [color=#FF4000]+1 reps[/color]---11@13 reps Ris:2' -J'ai débuté avec les dips , a la premiere reps mon épaule a pas aimer j'ai zapper direct :? -J'ai donc improvisé vite fais. Peut etre passé le cluster en 1 la prochaine fois mais pas certain. @+

Séance du 2 Aout [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 60 lbs (27.2kg) 4 reps [color=#FF0080]+1 reps[/color]---2@4 reps 40 lbs (18.2kg) 7 reps [color=#FF8000]+1 reps[/color]---5@7 reps 10 lbs (4.5kg) 10 reps [color=#FF0080]+1 reps[/color]---8@10 reps Tirage poulie haute a 150 lbs (68.1kg) 12 reps [color=#FF0080]+1 reps[/color]---11@13 reps Ris:2' [color=#800080]Rowing horizontal prise serré RPT + 1 dégressive[/color] @ 200 lbs (91kg) 6 reps [color=#FF8000]+1 reps[/color]---4@6 reps 180 lbs (81.8kg) 9 reps [color=#FF8000]+1 reps[/color]---7@9 reps 160 lbs (72.7kg) 12 reps [color=#FF8000]+1 reps[/color]---10@12 reps Enchainé avec une dégressive 135 lbs (61.3kg) 11 reps [color=#FF0000]+1 reps[/color]---Max Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT[/color] 137.5 lbs (62.5kg) 4 reps [color=#FF0080]+1 reps[/color]---2@4 reps 117.5 lbs (53.4kg) 7 reps [color=#FF8000]+1 reps[/color]---5@7 reps 102.5 lbs (46.5kg) 9 reps [color=#FF8000]+1 reps[/color]---8@10 reps 87.5 lbs (39.7kg) 12 reps [color=#FF8000]+1 reps[/color]---11@13 reps Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Curl Marteau a la poulie RPT 3 séries[/color]@ 102.5 lbs (46.5kg) 4 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color]---4@6 reps 87.5 lbs (39.7kg) 9 reps [color=#FF4040]+2 reps[/color]---7@9 reps 75 lbs (34kg) 11 reps [color=#FF4040]+1 reps[/color]---10@12 reps Ris: 2' -Les tractions ca commence a etre chaud. -Rowing , explosion du dos :lol: . -L'OHP est chaud lui aussi. -Le hammer , je déguste. @+

Training du 8 Aout [color=#0040FF]Jambes Séance 2[/color] [color=#800080]Low Bar Squat[/color] @ 195 lbs (88.6kg)-Ris:2' 3x6 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#800080]Leg extension Uni a la poulie[/color] @ 45 lbs (20.4kg)Ris:1' 3x12 [color=#FF8000]+3 reps[/color] Tension continue et contraction de 2'' [color=#800080]Donkey Calf Raise[/color] @ 70 lbs (31.8kg)Ris:1' 3x12 [color=#FF8000]+3 reps[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 2x15 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] 1x11+1x10 [color=#FF8000]+1 reps[/color] En SuperSet avec [color=#800080]Crunch Abmat[/color] Ris:1' 1x11+1x10 [color=#FF8000]+1 reps[/color] [color=#800080]Landmine 180[/color] @ 25 lbs (11.3kg) + la barre. Ris:1' 2x11 de chaque coté [color=#FF8000]+1 reps[/color] -Ras. @+

Séance du 9 Aout [color=#0040FF]Pecs Séance 1[/color] [color=#800080]Développé couché RPT[/color] @ 235 lbs (106.8kg) 5 reps [color=#FF0000]+1 reps[/color]---3@5 reps 215 lbs (97.7kg) 7 reps [color=#FF0000]+1 reps[/color]---6@8 reps 195 lbs (88.6kg) 10 reps [color=#FF0000]+1 reps[/color]---9@11 reps Ris:2'30 [color=#800080]Développé Incliné Cluster[/color] @ 5x1 @ 190 lbs (86.3kg) [color=#FF0000]+3 reps[/color] Ris:15'' Immédiatement suivi de 1x9 @ 120 lbs (54.5kg) [color=#FF0000]+3 reps[/color] Le tout répété 3x Ris:1'30 [color=#0040FF]├ëpaules[/color] [color=#800080]Oiseau a la poulie double[/color] @ 25 lbs (11.3kg) Ch.Bras 3x9 [color=#FF0000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 170 lbs (77.2kg) 3 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---2@4 reps 150 lbs (68.1kg) 5 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---5@7 reps 130 lbs (59kg) 8 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---8@10 reps 110 lbs (50kg) 11 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---11@13 reps Ris:2' -Le DC dur mais ca passe sans douleur. -L'incliné cluster me défonce les pecs :twisted: . -L'oiseau ca va. -Le seated assez dur surtout sur la 1iere.. @+

Séance du 11 Aout [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 372.5 lbs (169.3kg) 2 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color]---2@3 reps 347.5 lbs (157.9kg) 4 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color]---4@5 reps 315 lbs (143.1kg) 7 reps [color=#FF0000]+1 reps[/color]---6@7 reps Ris:2'30 [color=#800080]Tractions Neutre RPT 3 séries[/color] 72.5 lbs (32.9kg) 2 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color]---2@4 reps 47.5 lbs (21.5kg) 7 reps [color=#FF8000]+1 reps[/color]---5@7 reps 25 lbs (11.3kg) 9 reps [color=#FF0000]+1 reps[/color]---8@10 reps Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Développé assis Workbench RPT 3 séries[/color] @ 215 lbs (97.7kg) 5 reps [color=#FF8000]+1 reps[/color]---4@6 reps 200 lbs (90.9kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---7@9 reps 185 lbs (84kg) 11 reps [color=#FF8000]+1 reps[/color]---10@12 reps Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Drag Curl poulies + bracelets[/color] @ 55 lbs (25kg)Ch.Bras Ris:1'30 3x12 [color=#FF4000]+3 reps[/color] -Le rack pull ca va. -Les tractions neutre se corse. -Le développé chaud aussi. -Idem pour le drag curl :lol: @+

Training du 17 Aout [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 210 lbs (95.4kg) Ris:2' 3x7 [color=#FF8040]+3 reps[/color] Deadstart. [color=#800080]Hip Thrust[/color] @ 190 lbs (86.3kg) Ris:1'30 3x6 [color=#FF8000]+5 lbs (2.2kg)[/color] Deadstart. [color=#800080]Fente surélevé tension continue[/color] @ 55 lbs (25kg)Ris:30'' entre chaque jambe. 3x10 [color=#008000]+5 lbs (2.2kg)[/color] Comme ca [youtube]4OBCzwEGJx8[/youtube] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 1x16+1x15 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] 2x11 En SuperSet avec [color=#800080]Crunch Abmat[/color] Ris:1' 2x11 [color=#FF8000]+1 reps[/color] [color=#800080]Landmine 180[/color] @ 25 lbs (11.3kg) + la barre. Ris:1' 2x12 de chaque coté [color=#FF8000]+1 reps[/color] -Tout a bien passé. -Il a fais tres chaud :mrgreen: @+

Séance du 18 Aout [color=#0040FF][size=200]Pecs Séance 2[/size][/color] [color=#800080]Développé incliné Workbench RPT[/color] @ 220 lbs (100kg) 6 reps ---4@6 reps [color=#FF8000]+2 reps[/color] 200 lbs (90.9kg) 9 reps ---7@9 reps [color=#FF8000]+2 reps[/color] 180 lbs (81.8kg) 12 reps ---10@12 reps [color=#FF8000]+2 reps[/color] 160 lbs (72.7kg) 15 reps ---13@15 reps [color=#FF8000]+2 reps[/color] Ris:2' [color=#800080]Développé Décliné Workbench Cluster Set[/color] @ 250 lbs (113.6kg) Série1: 3-3-3 Série2: 3-3-3 Série3: 3-3-3 Série4: 3-3-3 [color=#FF8000]+9 reps[/color] 15'' de repos entre chaque 3 micro série et 1'30 apres 3 micro séries. [color=#0040FF]├ëpaules[/color] [color=#800080]Rowing menton allongé a la poulie + bracelets[/color] @ 65 lbs (29.5kg) Ch.Bras 3x10 [color=#FF4000]+3 reps[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT[/color] @ 215 lbs (97.7kg) 3 reps [color=#FF4000]+1 reps[/color]---2@4 reps 195 lbs (88.6kg) 5 reps [color=#FF4000]+5 lbs (2.2kg)[/color]---5@7 reps 175 lbs (79.5kg) 9 reps [color=#FF4000]+1 reps[/color]---8@10 reps 155 lbs (70.4kg) 11 reps [color=#FF4000]+5 lbs (2.2kg)[/color]---11@13 reps Ris:2' -Tout passe bien. -Level up au RTP et au cluster. @+