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

Mini séance du 12 Novembre [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 2x13+1x12 +2 reps [color=#800080]Pallof press[/color] @ 30 lbs (13.6kg)Ris:1' 3x10 +3 reps Une reps équivaut a une poussée devant et une poussée vertical. [color=#800080]NEW[/color] Ris:1' 3x10 Je connais pas le nom de l'exo , je fais celui avec le disque , d'avant en arriere. https://www.youtube.com/watch?v=9v8zrMD1Qbg [color=#800080]Feets over the bottle[/color] Ris:1' 3x12 +3 reps [color=#800080]Vacuum[/color] Ris:30'' 3x30'' +5'' -La roulette je vais monter moins vite , dur dur la 3 iemes... -Pallof +2kg a la prochaine. -J'aime le NEW exo mais avec une rondelle sur mes tapis c'est de la merde , je dois trouver quelque chose de plus glissant. -Over the bottle a refaire , j'ai accroché le dumbell a quelque reprise. @+

Séance du 16 Novembre [color=#0040FF]Dos[/color] [color=#800080]Rack Pull RPT 3 séries[/color] @ 370 lbs (168.1kg) 2 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---2@3 reps 350 lbs (159kg) 4 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---4@5 reps 330 lbs (150kg) 6 reps [color=#FF0000]+5 lbs (2.2kg)[/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) 4 reps [color=#FF8000]+2 reps[/color]---2@4 reps 30 lbs (13.6kg) 6 reps [color=#FF8000]+1 reps[/color]---5@7 reps 10 lbs (4.5kg) 8 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---8@10 reps 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]---4@6 reps 190 lbs (86.3kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---7@9 reps 170 lbs (77.2kg) 11 reps [color=#FF8000]+5 lbs (2.2kg)[/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]+2.5 lbs (1.1kg)[/color] -Rack pull la derniere série est pénible. -Tractions neutre je regarde un max le plafond et meme vers l'arriere (sternum).. @+

Training du 17 Novembre [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 220 lbs (100kg) Ris:2' 3x6 [color=#FF8040]+10 lbs (4.5kg)[/color] Deadstart. [color=#800080]Hip Thrust[/color] @ 195 lbs (88.6kg) Ris:2' 3x6 [color=#FF8000]+10 lbs (4.5kg)[/color] Deadstart. [color=#800080]Cable Squat[/color] @ 130 lbs (59kg)Ris:1'30 3x8 [color=#008000]+30 lbs (13.6kg)[/color] https://www.t-nation.com/training/hip-belt-squats [color=#800080]Donkey Calf Raise[/color] @ 75 lbs (34kg)Ris:1' 3x11 [color=#FF8000]+3 reps[/color] -Trap bar ca roule. -Hip idem ca passe bien. -Cable squat je vais monter en reps et voir ce que ca donne , je ne suis pas convaincu. @+

Training du 19 Novembre [color=#800080]Développé couché RPT[/color] @ 215 lbs (97.7kg) 5 reps [color=#FF0000]+2 reps[/color]---3@5 reps 195 lbs (88.6kg) 8 reps [color=#FF0000]+1 reps[/color]---6@8 reps 175 lbs (79.5kg) 10 reps [color=#FF0000]+1 reps[/color]---9@11 reps Ris:2' [color=#800080]Développé incliné Workbench RPT[/color] @ 225 lbs (102.2kg) 6 reps [color=#FF8000]+1 reps[/color]---4@6 reps 210 lbs (95.4kg) 7 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---7@9 reps 190 lbs (86.3kg) 10 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---10@12 reps 170 lbs (77.2kg) 13 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 3x12 [color=#FF0000]+6 reps[/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) 4 reps [color=#FF0000]+1 reps[/color]---2@4 reps 152.5 lbs (69.3kg) 6 reps [color=#FF4000]+1 reps[/color]---5@7 reps 135 lbs (60.2kg) 10 reps [color=#FF4000]+2.5 lbs (1.1kg)[/color]---8@10 reps 112.5 lbs (51.1kg) 13 reps [color=#FF4000]+1 reps[/color]---11@13 reps Ris:2' -Au DC l'épaule c'est fais sentir un peu. -A l'incliné tout ce passe bien. -Victory raise , top :cool: -Seated press tres dur et lent. @+

Séance du 20 Novembre [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @ 60 lbs (27.2kg) 3 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---2@4 reps 40 lbs (18.1kg) 6 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---5@7 reps 20 lbs (9kg) 8 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---8@10 reps Tirage poulie haute a 145 lbs (65.9kg) 11 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---11@13 reps Ris:2' [color=#800080]Rowing horizontal prise serré RPT[/color] @ 210 lbs (95.4kg) 5 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---4@6 reps 190 lbs (86.3kg) 7 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---7@9 reps 170 lbs (77.2kg) 10 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---10@12 reps 150 lbs (68.1kg) 13 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---13@15 reps Ris:2' [color=#0040FF]├ëpaules[/color] [color=#800080]Over head press RPT[/color] 135 lbs (61.3kg) 3 reps [color=#FF4040]+1 reps[/color]---2@4 reps 115 lbs (52.2kg) 6 reps [color=#FF8000]+1 reps[/color]---5@7 reps 95 lbs (43.1kg) 9 reps [color=#FF8000]+1 reps[/color]---8@10 reps 75 lbs (34kg) 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]@ 105 lbs (47.7kg) 4 reps [color=#FF4040]+5 lbs (2.2kg)[/color] ---4@6 reps 85 lbs (38.6kg) 9 reps [color=#FF4040]+1 reps[/color] ---7@9 reps 75 lbs (34kg) 10 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---10@12 reps Ris: 2' Ca se corse lentement mais surement surtoutdu coté OHP et traction. @+

Mini séance du 22 Novembre [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1' 3x13 +1 reps [color=#800080]Power wheel knee tuck[/color] Ris:1' 3x10 Achat de la roulette. https://www.youtube.com/watch?v=FmvX19DVxWA [color=#800080]Pallof press[/color] @ 35 lbs (15.9kg)Ris:1' 3x6 +5 lbs (2.2kg) Une reps équivaut a une poussée devant et une poussée vertical. [color=#800080]Feets over the bottle[/color] Ris:1' 3x12 Idem [color=#800080]Vacuum[/color] 3x30'' Idem -La roulette , c'est la roulette :lol: -Le knee tuck on le sent passer. @+

Training du 8 Novembre [color=#0040FF]Jambes Séance 2[/color] [color=#800080]RDL[/color] @ 195 lbs (88.6kg) Ris:2' 3x6 +10 lbs (4.5kg) [color=#800080]Legs Extension Uni a la poulie[/color] @ 55 lbs (25kg) Ris:2' 3x8 [color=#FF8000]+5 lbs (2.2kg)[/color] [color=#800080]Pause Squat[/color] @ 135 lbs (61.3kg)Ris:2' 3x7 +3 reps [color=#800080]Donkey Calf Raise[/color] @ 80 lbs (36.3kg)Ris:1' 3x11 [color=#FF8000]+5 lbs (2.2kg)[/color] RAS. @+

Quatre semaines apres avoir rien foutu... Séance du 6 Decembre [color=#0040FF]Pecs Séance 2[/color] [color=#800080]Développé Incliné Cluster[/color] @
4x1 @ 185 lbs (84kg) [color=#FF0000]+5 lbs (2.2kg)[/color]
Ris:15''
Immédiatement suivi de
1x8 @ 115 lbs (52.2kg) [color=#FF0000]+5 lbs (2.2kg)[/color]
Le tout répété 3x
Ris:2' [color=#800080]Développé Incliné Workbench Cluster Set[/color]
@ 255 lbs (116kg) IDEM
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]Épaules[/color] [color=#800080]Hybrid Facepull[/color] @ 60 lbs (27.2kg)
3x12 [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] @ 35 lbs (16kg)
3x8
Ris:1'30
-En 1 je touche les pecs a chaque reps.
-En 2 au contraire j'amorce la poussée a environ 4 cm du torse, je descend jamais plus bas et j'incline
légerement le banc comparativement a avant en décliné.
J'ai conservé la meme charge.
-Les dips bien été. @+

Séance du 8 Decembre [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
350 lbs (159kg) 5 reps [color=#FF0000]+1 reps[/color]---4@5 reps
330 lbs (150kg) 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]
55 lbs (25kg) 2 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---2@4 reps
30 lbs (13.6kg) 7 reps [color=#FF8000]+1 reps[/color]---5@7 reps
10 lbs (4.5kg) 9 reps [color=#FF0000]+1 reps[/color]---8@10 reps
Ris:2' [color=#0040FF]Épaules[/color] [color=#800080]Développé assis Workbench RPT 3 séries[/color] @
210 lbs (95.4kg) 6 reps [color=#FF8000]+2 reps[/color]---4@6 reps
190 lbs (86.3kg) 8 reps [color=#FF8000]+1 reps[/color]---7@9 reps
170 lbs (77.2kg) 12 reps [color=#FF8000]+1 reps[/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
3x9 [color=#FF4000]+3 reps[/color] Séance sans probleme. @+

Training du 12 Decembre [color=#0040FF]Jambes Séance 1[/color] [color=#800080]Déficit Trap bar Dead/Squat[/color] @ 220 lbs (100kg) Ris:2'
3x7 [color=#FF8040]+3 reps[/color]
Deadstart. [color=#800080]Hip Thrust[/color] @ 195 lbs (88.6kg) Ris:2'
3x7 [color=#FF8000]+3 reps[/color]
Deadstart. [color=#800080]Cable Squat[/color] @ 130 lbs (59kg)Ris:1'30
3x10 [color=#008000]+6 reps[/color]
https://www.t-nation.com/training/hip-belt-squats [color=#800080]Donkey Calf Raise[/color] @ 80 lbs (36.3kg)Ris:1'
3x9 [color=#FF8000]+3 reps[/color] @+

Mini séance du 13 Decembre [color=#0040FF]Abdos[/color] [color=#800080]Roulette[/color] Ris: 1'
1x14+2x13 +1 reps [color=#800080]Power wheel knee tuck[/color] Ris:1'
3x11 +3 reps
https://www.youtube.com/watch?v=FmvX19DVxWA [color=#800080]Pallof press[/color] @ 35 lbs (15.9kg)Ris:1'
3x7 +3 reps
Une reps équivaut a une poussée devant et une poussée vertical. [color=#800080]Feets over the bottle[/color] Ris:1'
1x13+2x12 +1 reps [color=#800080]Vacuum[/color]
3x30'' Idem @+

Training du 14 Decembre [color=#800080]Développé couché RPT[/color] @
220 lbs (100kg) 3 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---3@5 reps
200 lbs (91kg) 6 reps [color=#FF0000]+5 lbs (2.2kg)[/color]---6@8 reps
175 lbs (79.5kg) 10 reps [color=#FF0000]+1 reps[/color]---9@11 reps
Ris:2' [color=#800080]Développé incliné Workbench RPT[/color] @
230 lbs (104.5kg) 5 reps [color=#FF8000]+5 lbs (2.2kg)[/color]---4@6 reps
210 lbs (95.4kg) 9 reps [color=#FF8000]+2 reps[/color]---7@9 reps
190 lbs (86.3kg) 12 reps [color=#FF8000]+2 reps[/color]---10@12 reps
170 lbs (77.2kg) 14 reps [color=#FF8000]+1 reps[/color]---13@15 reps
Ris:2'
[color=#0040FF]Épaules[/color] [color=#800080]Victory Raise[/color] @ 10 lbs (4.5kg) Ch.Bras + mini band jaune
3x13 [color=#FF0000]+3 reps[/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] @
175 lbs (79.5kg) 2 reps [color=#FF0000]+2.5 lbs (1.1kg)[/color]---2@4 reps
152.5 lbs (69.3kg) 7 reps [color=#FF0000]+1 reps[/color]---5@7 reps
135 lbs (60.2kg) 9 reps [color=#FF0000]+1 reps[/color]---8@10 reps
112.5 lbs (51.1kg) 14 reps [color=#FF4000]+1 reps[/color]---11@13 reps
Ris:2' -DC et DI ca va , pas facile mais ca va.
-Victory raise , toujours aussi bon.
-Seated press tres tres dur et j'ai arqué un peu trop le bas du dos. @+

Séance du 15 Decembre [color=#0040FF]Dos Séance 2[/color] [color=#800080]Traction Supi RPT[/color] @
60 lbs (27.2kg) 4 reps [color=#FF4040]+1 reps[/color]---2@4 reps
40 lbs (18.1kg) 7 reps [color=#FF4040]+1 reps[/color]---5@7 reps
20 lbs (9kg) 9 reps [color=#FF4040]+1 reps[/color]---8@10 reps
Tirage poulie haute a 145 lbs (65.9kg) 12 reps [color=#FF4040]+1 reps[/color]---11@13 reps
Ris:2' [color=#800080]Rowing horizontal prise serré RPT[/color] @
210 lbs (95.4kg) 6 reps [color=#FF4040]+1 reps[/color]---4@6 reps
190 lbs (86.3kg) 8 reps [color=#FF4040]+1 reps[/color]---7@9 reps
170 lbs (77.2kg) 11 reps [color=#FF4040]+1 reps[/color]---10@12 reps
150 lbs (68.1kg) 14 reps [color=#FF0000]+1 reps[/color]---13@15 reps
Ris:2' [color=#0040FF]Épaules[/color] [color=#800080]Over head press RPT[/color]
135 lbs (61.3kg) 4 reps [color=#FF4040]+1 reps[/color]---2@4 reps
115 lbs (52.2kg) 7 reps [color=#FF8000]+1 reps[/color]---5@7 reps
95 lbs (43.1kg) 10 reps [color=#FF8000]+1 reps[/color]---8@10 reps
75 lbs (34kg) 13 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]@
105 lbs (47.7kg) 5 reps [color=#FF4040]+1 reps[/color]---4@6 reps
90 lbs (41kg) 7 reps [color=#FF4040]+5 lbs (2.2kg)[/color]---7@9 reps
75 lbs (34kg) 11 reps [color=#FF4040]+1 reps[/color]---10@12 reps
Ris: 2' Chaud pratiquement partout , ca risque de se compliquer :| @+

X iemes tentative de reprise , en FB cette fois. Training du 4 Janvier [color=#0040FF]Trap bar squat déficit[/color] @ 220 lbs (100kg) Ris:2'
3x6 [color=#0040FF]Développé Incliné[/color] @
185 lbs (84kg) 4 reps
165 lbs (75kg) 7 reps
145 lbs (66kg) 10 reps
Fourchette : (4-6)---(7-9)---(10-12)
Ris:2' [color=#0040FF]Tirage horizontal[/color] @
210 lbs (95.4kg) 4 reps
190 lbs (86.3kg) 7 reps
170 lbs (77.2kg) 10 reps
Fourchette idem que l'incliné.
Ris:2' [color=#0040FF]Victory Raise[/color]
@ 10 lbs (4.5kg) + mini band jaune
3x12
https://www.youtube.com/watch?v=SV5VV9HK2iQ A la prochaine j'ajoute un exo abs.
Je zieute vos carnet demain :wink: @+

Training du 8 Janvier [color=#0040FF]Over head press[/color]
130 lbs (59kg) 4 reps
110 lbs (50kg) 7 reps
90 lbs (41kg) 11 reps
Fourchette : (3-5)---(6-8)---(9-11)
Ris:2' [color=#0040FF]Split Squat[/color] @ 25 lbs (11.3kg)
3x10
Ris:2'
[color=#0040FF]Traction neutre[/color]
50 lbs (22.7kg) 5 reps
30 lbs (13.6kg) 6 reps
10 lbs (4.5kg) 9 reps
Fourchette : Idem que l'ohp.
Ris:2' [color=#0040FF]Développé Incliné alterné Workbench[/color]
90 lbs (41kg)
3x8
Ris:1' OHP: Ca va pour l'instant.
Split squat: je commence mollo en slow tempo.
Traction: c'est bon mais déja chaud sur la derniere série.
DI:Je fais toutes les reps sur un bras et enchaine avec le second. @+

Training du 10 Décembre [color=#0040FF]Romanian Deadlift[/color]
200 lbs (91kg) 3x6
Ris:2' [color=#0040FF]Développé couché[/color]
190 lbs (86.3kg) 4 reps
170 lbs (77.2kg) 6 reps
150 lbs (68kg) 8 reps
Fourchette : (4-6)---(6-8)---(8-10)
Ris:2' [color=#0040FF]Traction aux anneaux[/color]
40 lbs (18kg) 4 reps
20 lbs (9kg) 6 reps
PDC 8 reps
Fourchette : Idem au DC.
Ris:2' [color=#0040FF]Hybrid Facepull[/color]
65 lbs (29.5kg) 3x10
https://www.t-nation.com/training/tip-do-this-hybrid-exercise-for-delts-and-traps
Ris:1'30 Toujours en reprise donc pas super lourd.
-Romanian sans probleme.
-DC facile.
-Traction aux anneaux , tres bon feeling et ca risque de se corser assez vite.
-Facepull me titille un peu l'épaule. @+

Training du 12 Janvier [color=#0040FF]Trap Bar Squat déficit[/color] @ 220 lbs (100kg) Ris:2'
3x7 +3 reps [color=#0040FF]Développé Incliné[/color] @
185 lbs (84kg) 5 reps +1 reps
165 lbs (75kg) 8 reps +1 reps
145 lbs (66kg) 11 reps +1 reps
Fourchette : (4-6)---(7-9)---(10-12)
Ris:2' [color=#0040FF]Tirage Horizontal[/color] @
210 lbs (95.4kg) 5 reps +1 reps
190 lbs (86.3kg) 8 reps +1 reps
170 lbs (77.2kg) 11 reps +1 reps
Fourchette idem que l'incliné.
Ris:2' [color=#0040FF]Victory Raise[/color]
@ 10 lbs (4.5kg) + mini band jaune
3x13 +3 reps
https://www.youtube.com/watch?v=SV5VV9HK2iQ @+

Training du 15 Janvier [color=#0040FF]Over head press[/color]
130 lbs (59kg) 5 reps +1 reps
110 lbs (50kg) 8 reps +1 reps
95 lbs (43kg) 9 reps +5 lbs (2.2kg)
Fourchette : (3-5)---(6-8)---(9-11)
Ris:2' [color=#0040FF]Split Squat[/color] @ 30 lbs (13.6kg)
3x8 +5 lbs (2.2kg)
Ris:1'30 [color=#0040FF]Traction neutre[/color]
55 lbs (25kg) 3 reps +5 lbs (2.2kg)
30 lbs (13.6kg) 7 reps +1 reps
10 lbs (4.5kg) 9 reps +1 reps
Fourchette : Idem que l'ohp.
Ris:2' [color=#0040FF]Développé Incliné Uni Workbench[/color]
90 lbs (41kg)
3x10 +6 reps
Ris:1' OHP: Dur la premiere série...
Traction: Ca va. Le reste RAS. @+

Je débute un petit halfbody 4 jours semaine pour changer un peu.
Pas de journée fixe , je vais au feeling et contraintes pour aligner les
séances.
J'ai gardé des exos des séances précédente donc je vais continuer
ou j'était rendu. Essayer du moins. [color=#000000]Push 1[/color] [color=#FF0000]Développé Incliné RPT[/color]
185 lbs (84kg) 6 reps +1 reps
170 lbs (77.2kg) 6 reps +5 lbs (2.2kg)
145 lbs (66kg) 8 reps +5 lbs (2.2kg)
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000]Développé Halteres Assis RPT[/color]
55 lbs (25kg) 4 reps
45 lbs (20.4kg) 6 reps
35 lbs (16kg) 8 reps
Fourchette: Idem que l'incliné.
Ris:2' [color=#FF0000]Landmine Squat[/color]
70 lbs (31.8kg) + la barre
3x6
Ris:1'30 [color=#FF0000]Leg Extension uni poulie[/color]
55 lbs (25kg)
3x8
Ris:1' [color=#FF0000]Abs Roll Out[/color]
3x10
Ris:1' La suite au fil des séances. -DI: Ca va.
DMH: Devrais monter assez vite.
Landmine: Pas de douleur aux genoux. @+

Training du 18 Janvier [color=#000000]Pull 1[/color] [color=#FF0000]Traction aux anneaux RPT[/color]
40 lbs (18kg) 5 reps +1 reps
20 lbs (9kg) 7 reps +1reps
PDC ----------9 reps +1 reps
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000]Romanian Deadlift[/color]
200 lbs (91kg)
3x7 +3 reps
Ris:2' [color=#FF0000]Pullover poulie haute corde[/color]
50 lbs (22.7kg)
3x10 Squeeze 2''
Ris:1'30 [color=#FF0000]Hip Trust[/color]
195 lbs (88.6kg)
3x6 Squeeze 2''
Ris:2' [color=#FF0000]Pallof press[/color]
35 lbs (16kg)
3x8
une extension devant plus une vertical = 1 reps
Ris:1' -Les tractions c'est déja chaud :|
-Romanian , ca va.
-Le pullover ca déchire bien les lats.
-Hip ca va.
-Le pallof ca devient long a 2 mouvement pour 1 reps new range (6-8 reps) @+