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

Séance du 20 Aout [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 65 lbs (29.5kg) 3 reps [color=#FF00BF]+5 lbs (2.2kg)[/color]---2@4 reps 45 lbs (20.4kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---5@7 reps 15 lbs (6.8kg) 8 reps [color=#FF0080]+5 lbs (2.2kg)[/color]---8@10 reps Tirage poulie haute a 150 lbs (68.1kg) 13 reps [color=#FF0080]+1 reps[/color]---11@13 reps Ris:2' [color=#800080]Rowing horizontal prise serré RPT + 1 dégressive[/color] @ 205 lbs (93.1kg) 4 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---4@6 reps 185 lbs (84kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---7@9 reps 165 lbs (75kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---10@12 reps Enchainé avec une dégressive 135 lbs (61.3kg) 11 reps [color=#FF0000]Idem[/color]---Max Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT[/color] 140 lbs (63.6kg) 3 reps [color=#FF0080]+2.5 lbs (1.1kg)[/color]---2@4 reps 120 lbs (54.5kg) 5 reps [color=#FF8000]+2.5 lbs (1.1kg)[/color]---5@7 reps 102.5 lbs (46.5kg) 10 reps [color=#FF8000]+1 reps[/color]---8@10 reps 90 lbs (41kg) 11 reps [color=#FF8000]+2.5 lbs (2.2kg)[/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) 5 reps [color=#FF4040]+1 reps[/color]---4@6 reps 90 lbs (40.9kg) 7 reps [color=#FF4040]+2.5 lbs (1.1kg)[/color]---7@9 reps 75 lbs (34kg) 12 reps [color=#FF4040]+1 reps[/color]---10@12 reps Ris: 2' -Les tractions passent. -Rowing ras. -L'OHP se corse surtout sur les 2 dernieres séries. -Le hammer toujours aussi brutal. @+

Training du 22 Aout [color=#0040FF]Jambes Séance 2[/color] [color=#800080]Low Bar Squat[/color] @ 195 lbs (88.6kg)-Ris:2' 3x7 [color=#FF8000]+3 reps[/color] [color=#800080]Leg extension Uni a la poulie[/color] @ 50 lbs (22.7kg)Ris:1' 3x10 [color=#FF8000]+5 lbs (2.2kg)[/color] Tension continue et contraction de 2'' [color=#800080]Donkey Calf Raise[/color] @ 75 lbs (34kg)Ris:1' 3x10 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 2x16 [color=#FF0000]+1 reps[/color] [color=#800080]Enroulement[/color] 1x12+1x11 [color=#FF8000]+1 reps[/color] En SuperSet avec [color=#800080]Crunch Abmat[/color] Ris:1' 1x12+1x11 [color=#FF8000]+1 reps[/color] [color=#800080]Landmine 180[/color] @ 30 lbs (13.6kg) + la barre. Ris:1' 2x10 de chaque coté [color=#FF8000]+5 lbs (2.2kg)[/color] -Fais chaud mais tout roule. @+

Séance du 24 Aout [color=#0040FF]Pecs Séance 1[/color] [color=#800080]Développé couché RPT[/color] @ 237.5 lbs (107.9kg) 3 reps [color=#FF0000]+2.5 lbs (2.2kg)[/color]---3@5 reps 215 lbs (97.7kg) 8 reps [color=#FF0000]+1 reps[/color]---6@8 reps 195 lbs (88.6kg) 11 reps [color=#FF0000]+1 reps[/color]---9@11 reps Ris:2'30 [color=#800080]Développé Incliné Cluster[/color] @ 6x1 @ 190 lbs (86.3kg) [color=#FF0000]+1 reps par série[/color] Ris:15'' Immédiatement suivi de 1x9 @ 120 lbs (54.5kg) [color=#FF0000]+1 reps par série[/color] Le tout répété 3x Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Oiseau a la poulie double[/color] @ 25 lbs (11.3kg) Ch.Bras 3x10 [color=#FF0000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 170 lbs (77.2kg) 4 reps [color=#FF4000]+1 reps[/color]---2@4 reps 150 lbs (68.1kg) 6 reps [color=#FF4000]+1 reps[/color]---5@7 reps 130 lbs (59kg) 10 reps [color=#FF4000]+2 reps[/color]---8@10 reps 110 lbs (50kg) 12 reps [color=#FF4000]+1 reps[/color]---11@13 reps Ris:2' -Journée de merde au boulot qui c'est répercuté sur le training , j'en ai chier partout... @+

Petite reprise apres un break de 42 jours.
PDC a 176 lbs (80kg)
comparativement a 195 lbs (88.6kg) il y a 2-3 mois. Ca parait meme pas :lol: [color=#800080]Low Bar Squat[/color] @ 195 lbs (88.6kg)-Ris:2'
3x6 [color=#FF8000]-3 reps[/color] Apres la 2iemes séries j'avais déja de la difficulté a marcher , la 3iemes
au mental... [color=#800080]Développé couché RPT[/color] @
210 lbs (95.4kg) 3 reps [color=#FF0000]- 27.5 lbs (12.5kg)[/color]---3@5 reps
190 lbs (86.3kg) 6 reps [color=#FF0000]-25 lbs (11.3kg)[/color]---6@8 reps
170 lbs (77.2kg) 9 reps [color=#FF0000]-25 lbs (11.3kg)[/color]---9@11 reps
Ris:2' Pas trop mal été ici. Reste a voir comment ca va se passer au boulot vendredi et samedi.

@+

Training de reprise 7 Octobre [color=#800080]Traction Supi RPT[/color] @ 55 lbs (25kg) 2 reps -10 lbs (-4.5kg)---2@4 reps 35 lbs (15.9kg) 5 reps -10 lbs (-4.5kg)---5@7 reps 15 lbs (6.8kg) 8 reps +0 lbs (0kg)---8@10 reps Tirage poulie haute a 140 lbs (63.6kg) 11 reps -10 lbs (-4.5kg)1 reps---11@13 reps Ris:2' [color=#800080]Over head press RPT[/color] 130 lbs (59kg) 3 reps -10 lbs (-4.5kg)---2@4 reps 110 lbs (50kg) 5 reps -10 lbs (-4.5kg)---5@7 reps 90 lbs (41kg) 8 reps -12 lbs (-5.4kg)---8@10 reps 70 lbs (31.8kg) 11 reps -20 lbs (-9kg)---11@13 reps Ris:2' @+

Séance du 10 Octobre [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Cluster[/color] @ 4x1 @ 180 lbs (81.8kg) [color=#FF0000]-10 lbs (-4.5kg)[/color] Ris:15'' Immédiatement suivi de 1x8 @ 110 lbs (50kg) [color=#FF0000]-10 lbs (-4.5kg)[/color] Le tout répété 3x 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=#FF8000]-9 reps[/color] 15'' de repos entre chaque micro série de 3 reps et 2' apres 3 micro séries. [color=#0040FF]├ëpaules[/color] [color=#800080]Rowing menton allongé a la poulie + bracelets[/color] @ 65 lbs (29.5kg) Ch.Bras 3x8 [color=#FF4000]-6 reps[/color] Ris:1'30 [color=#0040FF]Triceps[/color] [size=150][color=#800080]Développé couché décliné serré RPT[/color][/size] @ 205 lbs (93.1kg) 2 reps [color=#FF4000]-10 lbs (-4.5kg)[/color]---2@4 reps 185 lbs (84kg) 5 reps [color=#FF4000]-10 lbs (-4.5kg)[/color]---5@7 reps 165 lbs (75kg) 8 reps [color=#FF4000]-10 lbs (-4.5kg)[/color]---8@10 reps 145 lbs (65.9kg) 11 reps [color=#FF4000]-10 lbs (-4.5kg)[/color]---11@13 reps Ris:2' L'épaule droite qui me titille , a voir... @+

Séance du 12 Octobre [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 365 lbs (165.9kg) 2 reps [color=#FF0000]-7.5 lbs (-3.4kg)[/color]---2@3 reps 345 lbs (156.8kg) 4 reps [color=#FF0000]-2.5 lbs (-1.1kg)[/color]---4@5 reps 325 lbs (147.7kg) 6 reps [color=#FF0000]+10 lbs (4.5kg)[/color]---6@7 reps Ris:2' Contraction de 3'' a chaque reps. [color=#800080]Tractions Neutre RPT 3 séries[/color] 45 lbs (20kg) 4 reps [color=#FF8000]-27.5 lbs (-12.5kg)[/color]---2@4 reps 25 lbs (11.3kg) 7 reps [color=#FF8000]-12.5 lbs (-5.6kg)[/color]---5@7 reps 5 lbs (2.2kg) 9 reps [color=#FF0000]-20 lbs (-9kg)[/color]---8@10 reps Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Développé assis Workbench RPT 3 séries[/color] @ 205 lbs (97.7kg) 5 reps [color=#FF8000]-10 lbs (-4.5kg)[/color]---4@6 reps 185 lbs (84kg) 8 reps [color=#FF8000]-15 lbs (6.8kg)[/color]---7@9 reps 165 lbs (75kg) 11 reps [color=#FF8000]-20 lbs (-9kg)[/color]---10@12 reps Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Drag Curl poulies + bracelets[/color] @ 57.5 lbs (26.1kg)Ch.Bras Ris:1'30 3x8 [color=#FF4000]Charge idem , -12 reps[/color] -Le tout c'est tres bien déroulé. J'en ai profité pour équilibrer mes fourchettes. @+

Mini séance du 13 Octobre [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 3x10 [color=#800080]Pallof press statique[/color] Ris: Le temps de changer de coté. 3x20'' de chaque coté. [color=#800080]Relevé de genoux[/color] Ris:1' 3x15 @+

Training du 15 Octobre [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 210 lbs (95.4kg) Ris:2' 3x7 [color=#FF8040]+0[/color] Deadstart. [color=#800080]Hip Thrust[/color] @ 185 lbs (84kg) Ris:2' 3x6 [color=#FF8000]-5 lbs (-2.2kg)[/color] Deadstart. [color=#800080]Donkey Calf Raise[/color] @ 75 lbs (34kg)Ris:1' 3x8 -Je rajouterais un exo next time. @+

Training du 17 Octobre [color=#800080]Développé couché RPT[/color] @ 210 lbs (95.4kg) 5 reps [color=#FF0000]+2 reps[/color]---3@5 reps 190 lbs (86.3kg) 8 reps [color=#FF0000]+2 reps[/color]---6@8 reps 170 lbs (77.2kg) 11 reps [color=#FF0000]+2 reps[/color]---9@11 reps Ris:2' [color=#800080]Développé incliné Workbench RPT[/color] @ 220 lbs (100kg) 6 reps ---4@6 reps [color=#FF8000]=[/color] 200 lbs (90.9kg) 9 reps ---7@9 reps [color=#FF8000]=[/color] 180 lbs (81.8kg) 12 reps ---10@12 reps [color=#FF8000]=[/color] 160 lbs (72.7kg) 15 reps ---13@15 reps [color=#FF8000]=[/color] Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Oiseau a la poulie double[/color] @ 25 lbs (11.3kg) Ch.Bras 3x11 [color=#FF0000]+3 reps[/color] [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 172.5 lbs (78.4kg) 2 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---2@4 reps 150 lbs (68.1kg) 7 reps [color=#FF4000]+1 reps[/color]---5@7 reps 132.5 lbs (60.2kg) 8 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---8@10 reps 110 lbs (50kg) 13 reps [color=#FF4000]+1 reps[/color]---11@13 reps Ris:2' -Le DC passe bien mais encore l'épaule droite qui coince. -Idem au DI... -L'oiseau tres dur. -L'over head press bien dur la 1 ieres série. @+

Séance du 19 Octobre [color=#0040FF]Dos Séance 2[/color] [size=150][color=#800080]Traction Supi RPT[/color][/size] @ 55 lbs (25kg) 3 reps [color=#FF00BF]+1 reps[/color]---2@4 reps 35 lbs (15.9kg) 6 reps [color=#FF8000]+1 reps[/color]---5@7 reps 15 lbs (6.8kg) 9 reps [color=#FF0080]+1 reps[/color]---8@10 reps Tirage poulie haute a 140 lbs (63.6kg) 12 reps [color=#FF0080]+1 reps[/color]---11@13 reps Ris:2' [color=#800080]Rowing horizontal prise serré RPT + 1 dégressive[/color] @ 205 lbs (93.1kg) 5 reps [color=#FF8000]+1 reps[/color]---4@6 reps 185 lbs (84kg) 8 reps [color=#FF8000]+1 reps[/color]---7@9 reps 165 lbs (75kg) 11 reps [color=#FF8000]+1 reps[/color]---10@12 reps Enchainé avec une dégressive 135 lbs (61.3kg) 12 reps [color=#FF0000]+1 reps[/color]---Max Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT[/color] 130 lbs (59kg) 4 reps [color=#FF0080]+2 reps[/color]---2@4 reps 110 lbs (50kg) 7 reps [color=#FF8000]+2 reps[/color]---5@7 reps 90 lbs (41kg) 10 reps [color=#FF8000]+2 reps[/color]---8@10 reps 70 lbs (31.8kg) 12 reps [color=#FF8000]+1 reps[/color]---11@13 reps Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Tommy Hammer Curl a la poulie RPT 3 séries[/color]@ 100 lbs (45.5kg) 4 reps ---4@6 reps 85 lbs (38.6kg) 7 reps ---7@9 reps 70 lbs (31.8kg) 10 reps [color=#FF4040]+1 reps[/color]---10@12 reps Ris: 2' Belle séance sans pépin 8) @+

Séance du 27 Octobre [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Cluster[/color] @ 5x1 @ 180 lbs (81.8kg) [color=#FF0000]+3 reps[/color] Ris:15'' Immédiatement suivi de 1x9 @ 110 lbs (50kg) [color=#FF0000]+3 reps[/color] Le tout répété 3x Ris:2' [color=#800080]Développé Décliné Workbench Cluster Set[/color] @ 250 lbs (113.6kg) Série1: 3-3-3-3 Série2: 3-3-3-3 Série3: 3-3-3-3 [color=#FF8000]+9 reps[/color] 15'' de repos entre chaque micro série de 3 reps et 2' apres 3 micro séries. [color=#0040FF]├ëpaules[/color] [color=#800080]Hybrid Facepull[/color] @ 60 lbs (27.2kg) 3x10 [color=#FF4000]NEW[/color] Ris:1'30 https://www.t-nation.com/training/tip-do-this-hybrid-exercise-for-delts-and-traps [color=#0040FF]Triceps[/color] [color=#800080]Développé couché décliné serré RPT[/color] @ ZAPP├ë Les développés sont passer sans douleur. Teste de l'hybrid en remplacement du rowing menton. Le DCS ma tiré l'épaule direct en commencant donc j'ai zappé,a voir pour la suite. @+

Séance du 28 Octobre [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 365 lbs (165.9kg) 3 reps [color=#FF0000]+1 reps[/color]---2@3 reps 345 lbs (156.8kg) 5 reps [color=#FF0000]+1 reps[/color]---4@5 reps 325 lbs (147.7kg) 7 reps [color=#FF0000]+1 reps[/color]---6@7 reps Ris:2'30 Contraction de 3'' a chaque reps. [color=#800080]Tractions Neutre RPT 3 séries[/color] 50 lbs (22.7kg) 2 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---2@4 reps 30 lbs (13.6kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---5@7 reps 5 lbs (2.2kg) 10 reps [color=#FF0000]+1 reps[/color]---8@10 reps Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Développé assis Workbench RPT 3 séries[/color] @ 205 lbs (97.7kg) 6 reps [color=#FF8000]+1 reps[/color]---4@6 reps 185 lbs (84kg) 9 reps [color=#FF8000]+1 reps(6.8kg)[/color]---7@9 reps 165 lbs (75kg) 12 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 3x10 [color=#FF4000]+6 reps[/color] -Rack pull dur mais ca va. -Tractions neutre ca roule aussi. -Développé chaud mais ca va. -Curl bonus de 3 reps. @+

Mini séance du 29 Octobre [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 3x11 +3 reps [color=#800080]Pallof press[/color] @ 30 lbs (13.6kg)Ris:1' 3x8 Une reps équivaut a une poussée devant et une poussée vertical. [color=#800080]Feets over the bottle[/color] Ris:1' 3x10 [color=#800080]Vacuum[/color] Ris:30'' 3x20'' @+

Training du 2 Novembre [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 210 lbs (95.4kg) Ris:2' 3x8 [color=#FF8040]+3 reps[/color] Deadstart. [color=#800080]Hip Thrust[/color] @ 185 lbs (84kg) Ris:2' 3x8 [color=#FF8000]+3 reps[/color] Deadstart. [color=#800080]Cable Squat[/color] @ 100 lbs (45.4kg)Ris:2' 3x10 [color=#008000]NEW[/color] https://www.t-nation.com/training/hip-belt-squats [color=#800080]Donkey Calf Raise[/color] @ 75 lbs (34kg)Ris:1' 3x10 [color=#FF8000]+3 reps[/color] Petit remaniement pour soulager mes genoux en carton... -Trap bar c'est bon +4.5kg a la prochaine. -Hip ca va , level up ici aussi. -Cable squat ca passe a voir en augmentant la charge. Manque de temps en ce moment... @+

Training du 3 Novembre [color=#800080]Développé couché RPT[/color] @ 215 lbs (97.7kg) 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---3@5 reps 195 lbs (88.6kg) 7 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---6@8 reps 175 lbs (79.5kg) 9 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---9@11 reps Ris:2' [color=#800080]Développé incliné Workbench RPT[/color] @ 225 lbs (102.2kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---4@6 reps 205 lbs (93.1kg) 9 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---7@9 reps 185 lbs (84kg) 12 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---10@12 reps 165 lbs (75kg) 15 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---13@15 reps Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Victory Raise[/color] @ 10 lbs (4.5kg) Ch.Bras + mini band jaune 3x10 [color=#FF0000]NEW[/color] https://www.t-nation.com/training/tip-a-new-exercise-for-total-shoulder-development [color=#0040FF]Triceps[/color] [color=#800080]Seated Half-Press RPT 4 séries[/color] @ 172.5 lbs (78.4kg) 3 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color]---2@4 reps 152.5 lbs (69.3kg) 5 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---5@7 reps 132.5 lbs (60.2kg) 10 reps [color=#FF4000]+2 reps[/color]---8@10 reps 112.5 lbs (51.1kg) 12 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---11@13 reps Ris:2' -Le DC passe mieux que la semaine derniere. -Idem presque rien a l'épaule. -New exo , Victory raise , top 8) -Seated press bien dur la 1 ieres série :| . @+

Séance du 5 Novembre [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 55 lbs (25kg) 4 reps [color=#FF4040]+1 reps[/color]---2@4 reps 35 lbs (15.9kg) 7 reps [color=#FF4040]+1 reps[/color]---5@7 reps 15 lbs (6.8kg) 10 reps [color=#FF4040]+1 reps[/color]---8@10 reps Tirage poulie haute a 140 lbs (63.6kg) 13 reps [color=#FF4040]+1 reps[/color]---11@13 reps Ris:2' [color=#800080]Rowing horizontal prise serré RPT[/color] @ 205 lbs (93.1kg) 6 reps [color=#FF4040]+1 reps[/color]---4@6 reps 185 lbs (84kg) 9 reps [color=#FF4040]+1 reps[/color]---7@9 reps 165 lbs (75kg) 12 reps [color=#FF4040]+1 reps[/color]---10@12 reps 145 lbs (66kg) 13 reps [color=#FF0000]J'ai zapper la dégressive[/color]---13@15 reps Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT[/color] 135 lbs (61.3kg) 2 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---2@4 reps 115 lbs (52.2kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---5@7 reps 95 lbs (43.1kg) 8 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---8@10 reps 75 lbs (34kg) 12 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---11@13 reps Ris:2' [color=#0040FF]Biceps[/color] [color=#800080]Tommy Hammer Curl a la poulie RPT 3 séries[/color]@ 100 lbs (45.5kg) 6 reps [color=#FF4040]+2 reps[/color] ---4@6 reps 85 lbs (38.6kg) 8 reps [color=#FF4040]+1 reps[/color] ---7@9 reps 70 lbs (31.8kg) 12 reps [color=#FF4040]+2 reps[/color]---10@12 reps Ris: 2' Belle séance sans pépin 8) @+

Mini séance du 7 Novembre [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 3x12 +3 reps [color=#800080]Pallof press[/color] @ 30 lbs (13.6kg)Ris:1' 3x9 +3 reps Une reps équivaut a une poussée devant et une poussée vertical. [color=#800080]Feets over the bottle[/color] Ris:1' 3x11 +3 reps [color=#800080]Vacuum[/color] Ris:30'' 3x25'' +5'' @+

Training du 8 Novembre Testing genoux en carton. [color=#0040FF]Jambes Séance 2[/color] [color=#800080]RDL[/color] @ 185 lbs (84kg) Ris:2' 3x8 NEW [color=#800080]Legs Extension Uni a la poulie[/color] @ 50 lbs (22.7kg) Ris:2' 3x12 [color=#FF8000]+3 reps[/color] [color=#800080]Pause Squat[/color] @ 135 lbs (61.3kg)Ris:2' 3x6 NEW [color=#800080]Donkey Calf Raise[/color] @ 75 lbs (34kg)Ris:1' 3x11 [color=#FF8000]+3 reps[/color] -Le romanian passe bien. -Le paused a pas causé de douleur pour l'instant. @+

Séance du 11 Novembre [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Cluster[/color] @ 6x1 @ 180 lbs (81.8kg) [color=#FF0000]+3 reps[/color] Ris:15'' Immédiatement suivi de 1x10 @ 110 lbs (50kg) [color=#FF0000]+3 reps[/color] Le tout répété 3x Ris:2' [color=#800080]Développé Décliné Workbench Cluster Set[/color] @ 255 lbs (116kg) Série1: 3-3-3 Série2: 3-3-3 Série3: 3-3-3 [color=#FF8000]+5 lbs (2.2kg)[/color] 15'' de repos entre chaque micro série de 3 reps et 2' apres 3 micro séries. [color=#0040FF]├ëpaules[/color] [color=#800080]Hybrid Facepull[/color] @ 60 lbs (27.2kg) 3x11 [color=#FF4000]+3 reps[/color] Ris:1'30 https://www.t-nation.com/training/tip-do-this-hybrid-exercise-for-delts-and-traps [color=#0040FF]Triceps[/color] [color=#800080]Dips[/color] @ 40 lbs (18.1kg) 3x7 NEW Ris:1'30 -Les développés passent pas mal. -Les dips tirent un peu sur l'épaule , a voir ci je garde. @+