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

Training du 20 Janvier [color=#000000]Push 2[/color] [color=#FF0000]Over Head Press RPT[/color]
135 lbs (61.3kg) 3 reps +5 lbs (2.2kg)
115 lbs (52.2kg) 5 reps +5 lbs (2.2kg) 8 reps
100 lbs (45.4kg) 7 reps +5 lbs (2.2kg)
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000]Développé Incliné Prise Semi Pro large[/color]
145 lbs (66kg)
3x6
Ris:2' [color=#FF0000]Split Squat[/color]
40 lbs (18kg) +10 lbs (4.5kg)
3x6
Ris:1'30 [color=#FF0000]Dips[/color]
45 lbs (20kg)
3x6
Ris:2' [color=#FF0000]Abs Roll Out[/color]
3x11 +3 reps
Ris:1' -OHP , ca passe , on continue.
-DI avec la swissbar prise semi pro , déja assez dur.
-Split squat ca va.
-Dips ca va tant que je casse pas trop la //.
-Abs roll out toujours aussi chiant :lol:

Training du 22 Janvier [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
240 lbs (109kg)
3x6
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
55 lbs (25kg) 3 reps [b]+5 lbs (2.2kg)[/b]
35 lbs (16kg) 5 reps [b]+5 lbs (2.2kg)[/b]
15 lbs (6.8kg)7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Leg Curl[/i][/color]
75 lbs (34kg)
3x8 [color=#FF0000][i]Rowing Horizontal[/i][/color]
215 lbs (97.7kg) 3 reps [b]+5 lbs (2.2kg)[/b]
195 lbs (88.6kg) 5 reps [b]+5 lbs (2.2kg)[/b]
175 lbs (79.5kg) 7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Band Pull a Part Combo[/i][/color]
Élastique Mauve
3x10 -Au dead c'est avec les poignées plus haute.
-Traction bien été.
-Legs curl , peut etre commencé un peu trop lourd...
-Rowing ca va.
-Band pull a part toujours aussi bon. @+

Training du 24 Janvier [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
190 lbs (86.3kg) 4 reps [b]+5 lbs (2.2kg)[/b]
170 lbs (77.2kg) 7 reps [b]+1 reps[/b]
145 lbs (66kg) 10 reps [b]+2 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Développé Halteres Assis RPT[/i][/color]
55 lbs (25kg) 6 reps [b]+2 reps[/b]
45 lbs (20.4kg) 8 reps [b]+2 reps[/b]
35 lbs (16kg) 10 reps [b]+2 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
70 lbs (31.8kg) + la barre
3x8 [b]+6 reps[/b]
Ris:1'30 [color=#FF0000][i]Leg Extension uni poulie[/i][/color]
55 lbs (25kg)
3x9 [b]+3 reps[/b]
Ris:1' [color=#FF0000][i]Abs Roll Out[/i][/color]
3x11 [b]+3 reps[/b]
Ris:1' -DI se corse en premiere série.
-DMH ca roule , +2 kg partout a la prochaine.
-Le reste ras. @+

Training du 25 Janvier [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Traction aux anneaux RPT[/i][/color]
40 lbs (18kg) 6 reps [b]+1 reps[/b]
20 lbs (9kg) 8 reps [b]+1reps[/b]
PDC ----------10 reps [b]+1 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Romanian Deadlift[/i][/color]
200 lbs (91kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Pullover poulie haute corde[/i][/color]
55 lbs (25kg)
3x8 [b]+5 lbs (2.2kg)[/b] Squeeze 2''
Ris:1'30 [color=#FF0000][i]Hip Trust[/i][/color]
195 lbs (88.6kg)
3x7 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Pallof press[/i][/color]
40 lbs (18kg)
3x5 [b]+5 lbs (2.2kg)[/b]
une extension devant plus une vertical = 1 reps
Ris:1' -Les tractions , je dois avoir démarré trop haut en charge
parce que c'est chaud chaud :lol:
-Romanian , ca va.
-Le pallof pas certain de le garder... @+

Training du 27 Janvier [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
240 lbs (109kg)
3x7 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
55 lbs (25kg) 4 reps [b]+1 reps[/b] + vidéo
35 lbs (16kg) 6 reps [b]+1 reps[/b]
15 lbs (6.8kg)8 reps [b]+1 reps[/b] + vidéo
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Leg Curl[/i][/color]
75 lbs (34kg)
3x9 [b]+3 reps[/b] [color=#FF0000][i]Rowing Horizontal[/i][/color]
215 lbs (97.7kg) 5 reps [b]+2 reps[/b]
195 lbs (88.6kg) 7 reps [b]+2 reps[/b]
175 lbs (79.5kg) 9 reps [b]+2 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Band Pull a Part Combo[/i][/color]
Élastique Mauve
3x11 [b]+3 reps[/b] Squeeze 2'' -Le dead ca va pas de probleme avec les genoux.
-Traction j'ai filmer la 1 et 3 iemes séries.
-Legs curl ca pique mais ca va.
-Rowing validé direct , level up de 2.2kg partout a la prochaine.
-Band pull a part toujours aussi bon. @+

Les vidéos [yt]https://youtu.be/fADBgvAsohk[/yt] [yt]https://youtu.be/qOg59acRovg[/yt]

Training du 30 Janvier [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
190 lbs (86.3kg) 5 reps [b]+1 reps[/b]
170 lbs (77.2kg) 8 reps [b]+1 reps[/b]
150 lbs (68kg) 8 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Développé Halteres Assis RPT[/i][/color]
60 lbs (27.2kg) 6 reps [b]+5 lbs (2.2kg)[/b]
50 lbs (22.7kg) 8 reps [b]+5 lbs (2.2kg)[/b]
40 lbs (18kg) 20 reps [b]+5 lbs (2.2kg)[/b] :twisted:
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
70 lbs (31.8kg) + la barre
3x10 [b]+6 reps[/b]
Ris:1'30 [color=#FF0000][i]Leg Extension uni poulie[/i][/color]
55 lbs (25kg)
3x10 [b]+3 reps[/b] Squeeze 2''
Ris:1' [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle:3x8
Accordian crunch:3x8
Ris:1' -DI chaud chaud sur la 1 iere.
-DMH putain , quasiment facile , validé le cycle direct avec du bonus sur la 3 iemes.
-Les abdos ca me tue. @+

Training du 31 Janvier [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Traction aux anneaux RPT[/i][/color]
42.5 lbs (19.3kg) 4 reps [b]+2.5 lbs (1.1kg)[/b]
22.5 lbs (10.2kg) 6 reps [b]+2.5 lbs (1.1kg)[/b]
5 lbs (2.2kg) 8 reps [b]+2.5 lbs (1.1kg)[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Romanian Deadlift[/i][/color]
205 lbs (93kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:2' [color=#FF0000][i]Pullover poulie haute corde[/i][/color]
55 lbs (25kg)
3x9 [b]+3 reps[/b] Squeeze 2''
Ris:1'30 [color=#FF0000][i]Hip Trust[/i][/color]
195 lbs (88.6kg)
3x8 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Knee Tuck[/i][/color]
12-11-11 [b]+1 reps[/b]
Ris:1' -Les tractions , sur la 1 iere série je monte un poil moins haut en fin de série
mais ca me va. @+

Training du 2 Février [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
140 lbs (63.6kg) 3 reps [b]+5 lbs (2.2kg)[/b]
115 lbs (52.2kg) 7 reps [b]+1 reps[/b]
100 lbs (45.4kg) 9 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Développé Incliné Prise Semi Pro large[/i][/color]
145 lbs (66kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
40 lbs (18kg)
3x8 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
160 lbs (72.7kg) 4 reps
140 lbs (63.6kg) 6 reps
120 lbs (54.5kg) 8 reps
Fourchette:(4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Abs Roll Out[/i][/color]
2x12+1x11 [b]+1 reps[/b]
Ris:1' -OHP dur dur la 1 iere série.
-DI avec la swissbar prise semi pro , passe mieux que la derniere fois.
-Remplacé les dips par le seated pres qui a été tres dur sur la 1 iere série. @+

Training du 6 Février [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
190 lbs (86.3kg) 6 reps [b]+1 reps[/b]
175 lbs (79.5kg) 7 reps [b]+5 lbs (2.2kg)[/b]
155 lbs (70.4kg) 8 reps [b]+1 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Développé Halteres Assis RPT[/i][/color]
65 lbs (29.5kg) 6 reps [b]+5 lbs (2.2kg)[/b]
55 lbs (25kg) 8 reps [b]+5 lbs (2.2kg)[/b]
45 lbs (20.4kg) 12 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
80 lbs (36.3kg) + la barre
3x8 [b]+10 lbs (4.5kg)[/b]
Ris:1'30 [color=#FF0000][i]Leg Extension uni poulie[/i][/color]
55 lbs (25kg)
3x11 [b]+3 reps[/b] Squeeze 2''
Ris:1' [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle:1x9+2x8 [b]+1 reps[/b]
Accordian crunch:1x9+2x8 [b]+1 reps[/b]
Ris:1' -DI ca passe lentement en 1.
-DMH putain , me suis trompé sur la 1 iere série , j'ai fait 6 reps
a 27kg et je m'en suis appercu apres la 2iemes séries , donc j'ai repris la 1iere direct a 29kg. @+

Training du 8 Février [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Traction aux anneaux RPT[/i][/color]
42.5 lbs (19.3kg) 5 reps [b]+1 reps[/b]
22.5 lbs (10.2kg) 7 reps [b]+1 reps[/b]
5 lbs (2.2kg) 9 reps [b]+1 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Romanian Deadlift[/i][/color]
205 lbs (93kg)
3x7 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Pullover poulie haute corde[/i][/color]
55 lbs (25kg)
3x10 [b]+3 reps[/b] Squeeze 2''
Ris:1'30 [color=#FF0000][i]Hip Trust[/i][/color]
200 lbs (91kg)
3x6 [b]+5 lbs (2.2kg)[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Knee Tuck[/i][/color]
12-12-11 [b]+1 reps[/b]
Ris:1' -RAS. @+

Training du 9 Février [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
140 lbs (63.6kg) 4 reps [b]+1 reps[/b]
120 lbs (54.5kg) 5 reps [b]+5 lbs (2.2kg)[/b]
105 lbs (47.7kg) 7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Développé Incliné Prise Semi Pro large[/i][/color]
150 lbs (68kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
45 lbs (20.4kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
160 lbs (72.7kg) 5 reps -10 lbs (4.5kg)
140 lbs (63.6kg) 7 reps -10 lbs (4.5kg)
120 lbs (54.5kg) 9 reps -10 lbs (4.5kg)
Fourchette:(4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Abs Roll Out[/i][/color]
3x12 [b]+1 reps[/b]
Ris:1' -OHP frolé l'échec sur la 1 iere série...
-Le seated half press j'ai réduit les charges , j'ai commencé trop lourd la semaine derniere,
je me suis créé une petite marge.
-La roulette me fais toujours autant chier :lol: @+

Training du 10 Février [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
250 lbs (113.6kg)
3x6 [b]+10 lbs (4.5kg)[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
60 lbs (27.2kg) 3 reps [b]+5 lbs (2.2kg)[/b]
40 lbs (18kg) 6 reps [b]+5 lbs (2.2kg)[/b]
20 lbs (9kg) 8 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Leg Curl Unilatéral[/i][/color]
35 lbs (16kg)
3x10 [b]New[/b]
Ris:1' [color=#FF0000][i]Rowing Horizontal[/i][/color]
220 lbs (100kg) 4 reps [b]+1 reps[/b]
200 lbs (91kg) 7 reps [b]+2 reps[/b]
180 lbs (81.8kg) 8 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Band Pull a Part Combo[/i][/color]
Élastique Mauve
3x13 [b]+3 reps[/b] Squeeze 2''
Ris:1' -Séance dur , mais sans probleme.
-Ajout de hiit en fin de séance sur tapis roulant incliné.
10'' on (jogging) 10'' off (les pieds de chaque coter) @+

Training du 13 Février [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
195 lbs (88.6kg) 4 reps [b]+5 lbs (2.2kg)[/b]
175 lbs (79.5kg) 8 reps [b]+1 reps[/b]
155 lbs (70.4kg) 10 reps [b]+1 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Développé Halteres Assis RPT[/i][/color]
70 lbs (31.8kg) 4 reps [b]+5 lbs (2.2kg)[/b]
60 lbs (27.2kg) 6 reps [b]+5 lbs (2.2kg)[/b]
50 lbs (22.7kg) 8 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
80 lbs (36.3kg) + la barre
3x10 [b]+6 reps[/b]
Ris:1'30 [color=#FF0000][i]Cable Squat[/i][/color]
130 lbs (59kg)
3x8 [b]New[/b]
Ris:1'30 [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle:2x9+1x8 [b]+1 reps[/b]
Accordian crunch:2x9+1x8 [b]+1 reps[/b]
Ris:1' Un peu de hiit sur tapis. -DI dur dur la 1 iere...
-DMH monté trop vite j'était a l'échec en 1.
-Reprise du cable squat a la charge ou j'avais arreter. @+

Training du 14 Février [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Tirage poulie haute pronation[/i][/color]
120 lbs (54.5kg) [b]NEW[/b]
3x10
Ris:1'30 [color=#FF0000][i]Romanian Deadlift[/i][/color]
205 lbs (93kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Pullover poulie haute corde[/i][/color]
60 lbs (27.2kg)
3x8 [b]+5 lbs (2.2kg)[/b] Squeeze 2''
Ris:1'30 [color=#FF0000][i]Hip Trust[/i][/color]
200 lbs (91kg)
3x7 [b]+5 lbs (2.2kg)[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Knee Tuck[/i][/color]
3x12 [b]+1 reps[/b]
Ris:1' -J'ai viré les tractions aux anneaux le temps d'en finir avec les tractions neutre.
Je trouve que c'est trop des tractions 2x semaine. -Je fais des test avec le pull down.
-RDL c'est bon on valide.
-Le hip ca va. @+

Training du 16 Février [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
140 lbs (63.6kg) 5 reps [b]+1 reps[/b]
120 lbs (54.5kg) 6 reps [b]+1 reps[/b]
105 lbs (47.7kg) 9 reps [b]+2 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Développé Incliné Prise Semi Pro large[/i][/color]
150 lbs (68kg)
3x7 [b]+2 reps[/b]
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
45 lbs (20.4kg)
3x7 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
160 lbs (72.7kg) 6 reps [b]+1 reps[/b]
140 lbs (63.6kg) 8 reps [b]+1 reps[/b]
120 lbs (54.5kg) 10 reps [b]+1 reps[/b]
Fourchette:(4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Abs Roll Out[/i][/color]
1x13+2x12 [b]+1 reps[/b]
Ris:1' -OHP j'était pret mentalement.
-Le développé semi pro est violent.
-Split squat mini gene genoux gauche.
-Seated press , explosion tricipital. @+

Training du 18 Février [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
250 lbs (113.6kg)
3x7 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
60 lbs (27.2kg) 4 reps [b]+1 reps[/b]
40 lbs (18kg) 7 reps [b]+1 reps[/b]
20 lbs (9kg) 9 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Leg Curl Unilatéral[/i][/color]
35 lbs (16kg)
3x10 [b][color=#FF0000]ZAPPER[/color][/b]
Ris:1' [color=#FF0000][i]Rowing Horizontal[/i][/color]
220 lbs (100kg) 4 reps [b]+1 reps[/b]
205 lbs (93kg) 7 reps [b]+5 lbs (2.2kg)[/b]
180 lbs (81.8kg) 8 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
[color=#FF0000]ZAPPER[/color]
Ris:2' [color=#FF0000][i]Cuban Press[/i][/color]
10 lbs (4.5kg)
3x12 [b]NEW[/b]
Ris:1' -Séance écourté :wink: @+

Training du 19 Février [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
195 lbs (88.6kg) 5 reps [b]+1 reps[/b]
180 lbs (81.8kg) 6 reps [b]+5 lbs (2.2kg)[/b]
160 lbs (72.7kg) 9 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Développé Halteres Assis RPT[/i][/color]
70 lbs (31.8kg) 5 reps [b]+1 reps[/b]
60 lbs (27.2kg) 7 reps [b]+1 reps[/b]
50 lbs (22.7kg) 9 reps [b]+1 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
85 lbs (38.6kg) + la barre
3x8 [b]+5 lbs (2.2kg)[/b]
Ris:1'30 [color=#FF0000][i]Cable Squat[/i][/color]
130 lbs (59kg)
3x12 [b]+12 reps[/b]
Ris:1'30 [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle:3x9 [b]+1 reps[/b]
Accordian crunch:3x9 [b]+1 reps[/b]
Ris:1'15 -DI ca passe.
-DMH tres tres lent sur la 1 iere.
-Les abdos me finisse bien. @+

Training du 21 Février [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Romanian Deadlift[/i][/color]
210 lbs (95.4kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:2' [color=#FF0000][i]Tirage Prise Neutre Large[/i][/color]
120 lbs (54.5kg) [b]+15 reps[/b]
3x15
Ris:1'30 [color=#FF0000][i]Pullover poulie haute corde[/i][/color]
60 lbs (27.2kg)
3x9 [b]+3 reps[/b] Squeeze 2''
Ris:1'30 [color=#FF0000][i]Hip Trust[/i][/color]
200 lbs (91kg)
3x8 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Knee Tuck[/i][/color]
1x13+2x12 [b]+1 reps[/b]
Ris:1' @+

Training du 23 Février [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
145 lbs (66kg) 3 reps [b]+5 lbs (2.2kg)[/b]
120 lbs (54.5kg) 7 reps [b]+1 reps [/b]
110 lbs (50kg) 7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Développé Incliné Prise Semi Pro large[/i][/color]
160 lbs (72.7kg)
3x8 [b]+3 reps avec une erreur de 10 lbs (4.5kg) de plus :roll: [/b]
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
45 lbs (20.4kg)
3x8 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
152.5 lbs (72.7kg) 4 reps [b]+2.5 lbs (1.1kg)[/b]
132.5 lbs (63.6kg) 6 reps [b]+2.5 lbs (1.1kg)[/b]
112.5 lbs (54.5kg) 8 reps [b]+2.5 lbs (1.1kg)[/b]
Fourchette:(4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Abs Roll Out[/i][/color]
1x13+2x12 [b]ZAPPER[/b]
Ris:1' -OHP me suis pincer un trapezes pendant l'échauffement mais j'ai décidé de continuer...
-Le développé semi pro me suis trompé de charge , pas pour rien que j'ai frolé l'échec
-Zapper la roulette , déja j'ai de la difficulté a tourner la tete a gauche. @+