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

Training du 24 Février [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
250 lbs (113.6kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
60 lbs (27.2kg) 5 reps [b]+1 reps[/b]
45 lbs (20.4kg) 5 reps [b]+5 lbs (2.2kg)[/b]
25 lbs (11.3kg) 7 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)
3x11 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Rowing Horizontal[/i][/color]
220 lbs (100kg) 5 reps [b]+1 reps[/b]
205 lbs (93kg) 5 reps [b]+5 lbs (2.2kg)[/b]
180 lbs (81.8kg) 10 reps [b]+2 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Cuban Press[/i][/color]
10 lbs (4.5kg)
3x13 [b]+3 reps[/b]
Ris:1' -Trap bar ca va , level up !
-Traction idem , level up en 1.
-Leg curl ca brule.
-Row H chaud chaud.
-Cuban press putain ca chauffe @+

Training du 27 Février [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
195 lbs (88.6kg) 6 reps [b]+1 reps[/b]
180 lbs (81.8kg) 7 reps [b]+1 reps[/b]
160 lbs (72.7kg) 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) 6 reps [b]+1 reps[/b]
60 lbs (27.2kg) 8 reps [b]+1 reps[/b]
50 lbs (22.7kg) 10 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
3x10 [b]+6 reps[/b]
Ris:2' [color=#FF0000][i]Cable Squat[/i][/color]
130 lbs (59kg)
3x13 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle:1x10+2x9 [b]+1 reps[/b]
Accordian crunch:1x10+2x9 [b]+1 reps[/b]
Ris:1'15 -DI ca passe tres lentement en 1.
-DMH je pense recycler , ca passe tout juste en 1.
-Le landmine commence a etre bien.
-Le cable est pas ci mal une fois la bonne position acquise.
-Les abs baa... @+

Training du 1 Mars [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Romanian Deadlift[/i][/color]
210 lbs (95.4kg)
3x7 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Band resistance Row[/i][/color]
30 lbs (13.6kg) Idem sur la poulie
3x8 [b]NEW[/b] Squeeze 2''
Ris:1'
https://www.youtube.com/watch?v=4emrk_nq4VA [color=#FF0000][i]Tirage Prise Neutre [/i][/color]
120 lbs (54.5kg) [b]+3 reps[/b]
3x16
Ris:1'30 [color=#FF0000][i]Hip Trust[/i][/color]
205 lbs (93kg)
3x6 [b]+5 lbs (2.2kg)[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Knee Tuck[/i][/color]
2x13+1x12 [b]+1 reps[/b]
Ris:1' -Romanian ca passe bien.
-Le resistance row je le fais avec une haltere et la poulie basse en pré fatigue pour l'exo suivant.
-Le tirage c'est léger mais j'ai du prendre des rp en 1 et 2.
-Hip trust ca roule.
-Knee Tuck ca passe dans la douleur. @+

Training du 2 Mars [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
145 lbs (66kg) 4 reps [b]+1 reps[/b]
125 lbs (56.8kg) 5 reps [b]+5 lbs (2.2kg)[/b]
110 lbs (50kg) 8 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Push up Rings[/i][/color]
PDC
3x10 [b]NEW[/b]
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
50 lbs (22.7kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
152.5 lbs (72.7kg) 5 reps [b]+1 reps[/b]
132.5 lbs (63.6kg) 7 reps [b]+1 reps[/b]
112.5 lbs (54.5kg) 9 reps [b]+1 reps[/b]
Fourchette:(4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Abs Roll Out[/i][/color]
2x13+1x12 [b]+1 reps[/b]
Ris:1' -OHP a mieux passé que ce que je pensais.
-Ajout des pompes aux anneaux , a env 30 cm du sol.
-Split squat ca va.
-Seated tres bien été.
-Roulette me fais toujours bien suer... @+

Training du 3 Mars Séance a jeun aujourd'hui. [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
260 lbs (118kg)
3x6 [b]+10 lbs (4.5kg)[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
65 lbs (29.5kg) 3 reps [b]+5 lbs (2.2kg)[/b]
45 lbs (20.4kg) 6 reps [b]+1 reps[/b]
25 lbs (11.3kg) 8 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)
3x12 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Rowing Horizontal[/i][/color]
225 lbs (102.2kg) 3 reps [b]+5 lbs (2.2kg)[/b]
205 lbs (93kg) 6 reps [b]+1 reps[/b]
185 lbs (84kg) 7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Cuban Press[/i][/color]
10 lbs (4.5kg)
3x14 [b]+3 reps[/b]
Ris:1'30 -Trap bar ras.
-Traction idem.
-Leg curl je vais augmenter les charges doucement.
-Row Horizontal ca se corse.
-Cuban press ras. @+

Training du 5 Mars [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
200 lbs (91kg) [color=#FF0000]4 reps[/color] [b]+5 lbs (2.2kg)[/b]
180 lbs (81.8kg) 8 reps [b]+1 reps[/b]
165 lbs (75kg) 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]
65 lbs (29.5kg) 6 reps [b]New fourchette[/b]
55 lbs (25kg) 8 reps [b]New fourchette[/b]
47.5 lbs (21.5kg) 10 reps [b]New fourchette[/b]
NEW Fourchette: (6-8)(8-10)(10-12)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
90 lbs (41kg) + la barre
3x8 [b]+5 lbs (2.2kg)[/b]
Ris:2' [color=#FF0000][i]Cable Squat[/i][/color]
130 lbs (59kg)
3x14 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle:2x10+1x9 [b]+1 reps[/b]
Accordian crunch:2x10+1x9 [b]+1 reps[/b]
Ris:1'15 -DI dur dur la premiere série.
-DMH nouvelle fourchette , tres dur la premiere rep , apres ca va mieux.
-Le landmine me donne déja chaud...
-Le cable j'ai pigé la bonne position , j'aime bien.
-Les abs c'est la souffrance :mrgreen: @+

Training du 7 Mars [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Romanian Deadlift[/i][/color]
210 lbs (95.4kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Band resistance Row[/i][/color]
30 lbs (13.6kg) Idem sur la poulie
3x9 [b]+3 reps[/b] En uni sur banc incliné.
Ris:1'
https://www.youtube.com/watch?v=4emrk_nq4VA [color=#FF0000][i]Tirage Prise Pro[/i][/color]
120 lbs (54.5kg) [b]+3 reps[/b]
3x17
Ris:2' [color=#FF0000][i]Hip Trust[/i][/color]
205 lbs (93kg)
3x7 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Knee Tuck[/i][/color]
3x13 [b]+1 reps[/b]
Ris:1' -Romanian level up.
-Le resistance row , sur banc incliné now.
En tirant bien l'épaule a cchaque début de reps.
-Le tirage me défonce le dos 8) . @+

Training du 8 Mars [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
145 lbs (66kg) 5 reps [b][color=#FF0000]+1 reps[/color][/b]
125 lbs (56.8kg) 6 reps [b]+1 reps[/b]
110 lbs (50kg) 9 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Push up Rings[/i][/color]
PDC
3x11 [b][color=#FF0000]+3 reps[/color][/b] avec la twist comme sur la vidéo, 2'' de contraction.
https://www.youtube.com/watch?v=m8GZlHJulc8
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
25 lbs (11.3kg) Chaque main.
3x7 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
152.5 lbs (72.7kg) 6 reps [b]+1 reps[/b]
132.5 lbs (63.6kg) 8 reps [b]+1 reps[/b]
112.5 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]
3x13 [b]+1 reps[/b]
Ris:1' -OHP moins propre les 2 dernieres reps sur la 1iere série.
-Ajout du twist contraction et bien ca ma tué , ca passé tout juste...
-Split squat une haltere dans chaque main now.
-Seated level up sur les 3 séries.
-Roulette baaa m'emmerde celle la. @+

Training du 10 Mars [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
260 lbs (118kg)
3x7 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
65 lbs (29.5kg) 4 reps [b]+1 reps[/b]
45 lbs (20.4kg) 7 reps [b]+1 reps[/b]
25 lbs (11.3kg) 9 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Leg Curl Unilatéral[/i][/color]
37.5 lbs (17kg)
3x9 [b]+2.5 lbs (1.1kg)[/b]
Ris:1'30 [color=#FF0000][i]Rowing Horizontal[/i][/color]
225 lbs (102.2kg) 4 reps [b]+1 reps[/b]
205 lbs (93kg) 7 reps [b]+1 reps[/b]
185 lbs (84kg) 8 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Cuban Press[/i][/color]
10 lbs (4.5kg)
3x15 [b]+3 reps[/b]
Ris:1'30 -Trap bar ras.
-Traction chaud chaud.
-Leg curl monte doucement.
-Row Horizontal chaud chaud.
-Cuban press brulure. @+

Training du 12 Mars [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
200 lbs (91kg) [color=#FF0000]5 reps[/color] [b]+1 reps[/b]
185 lbs (84kg) 6 reps [b]+5 lbs (2.2kg)[/b]
165 lbs (75kg) 9 reps [b]+1 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
90 lbs (41kg) + la barre
3x9 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Développé Halteres Assis RPT[/i][/color]
65 lbs (29.5kg) 7 reps [b]+1 reps[/b]
55 lbs (25kg) 9 reps [b]+1 reps[/b]
47.5 lbs (21.5kg) 11 reps [b]+1 reps[/b]
NEW Fourchette: (6-8)(8-10)(10-12)
Ris:2' [color=#FF0000][i]Cable Squat[/i][/color]
130 lbs (59kg)
3x15 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle:3x10 [b]+1 reps[/b]
Accordian crunch:3x10 [b]+1 reps[/b]
Ris:1'15 -DI ca sent l'échec sur la premiere série a la prochaine fois.
-Le landmine a passé en 2 , commence a etre compliqué la mise en place.
-Le DHA ca roule.
-Souffrance au abs :lol: @+

Training du 13 Mars [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Romanian Deadlift[/i][/color]
215 lbs (97.7kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:2' [color=#FF0000][i]Band resistance Row[/i][/color]
30 lbs (13.6kg) Haltere et la meme charge sur la poulie
3x10 [b]+3 reps[/b] En uni sur banc incliné.
Ris:1'
https://www.youtube.com/watch?v=4emrk_nq4VA [color=#FF0000][i]Tirage Prise Pro[/i][/color]
120 lbs (54.5kg) [b]+3 reps[/b]
3x18
Ris:2' [color=#FF0000][i]Hip Trust[/i][/color]
205 lbs (93kg)
3x8 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Knee Tuck[/i][/color]
1x14+2x13 [b]+1 reps[/b]
Ris:1' [color=#FF0000][i]Curl Incliné[/i][/color]
20 lbs (9kg)
2x20 Ca me tire dans un poignet :roll:
Ris:1' -Romanian ca roule.
-Le resistance row j'aime bien.
-Le tirege , défoncage de dos.
-Hip trust level up.
-Testé 2 séries de curl mais le poignet aime pas... @+

Training du 15 Mars [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
147.5 lbs (67kg) 3 reps [b][color=#FF0000]+2.5 lbs (1.1kg)[/color][/b]
125 lbs (56.8kg) 7 reps [b]+1 reps[/b]
115 lbs (52.2kg) 7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Push up Rings[/i][/color]
PDC
3x12 [b][color=#FF0000]+3 reps[/color][/b] avec la twist comme sur la vidéo, 2'' de contraction.
https://www.youtube.com/watch?v=m8GZlHJulc8
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
25 lbs (11.3kg) Chaque main.
3x7 [b]ZAPPER[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
155 lbs (70.4kg) 4 reps [b]+2.5 lbs (1.1kg)[/b]
135 lbs (61.3kg) 6 reps [b]+2.5 lbs (1.1kg)[/b]
115 lbs (52.2kg) 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]
1x14+2x13 [b]+1 reps[/b]
Ris:1' -OHP dur dur la premiere.
-Les pompes au anneau :shock: ca tue , je voie pour l'achat de gilet de leste.
-Split squat je manquais de temps donc je devais zapper un exo.
-Seated Press ras. @+

Training du 17 Mars [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
260 lbs (118kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
65 lbs (29.5kg) 5 reps [b]+1 reps[/b]
50 lbs (22.7kg) 5 reps [b]+5 lbs (2.2kg)[/b]
30 lbs (13.6kg) 7 reps [b]+5 lbs[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Leg Curl Unilatéral[/i][/color]
37.5 lbs (17kg)
3x10 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Rowing Horizontal[/i][/color]
225 lbs (102.2kg) 5 reps [b]+1 reps[/b]
210 lbs (95.4kg) 5 reps [b]+5 lbs (2.2kg)[/b]
185 lbs (84kg) 9 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Cuban Press[/i][/color]
12.5 lbs (5.6kg)
3x12 [b]+2.5 lbs (1.1kg)[/b]
Ris:1'30 -Trap bar level up.
-Traction chaud mais ca passe.
-Leg curl ras.
-Row Horizontal chaud chaud.
-Cuban press brulure. Je me cherche un exo pour bien faire bruler les obliques et bruler les poignées d'amour
ci vous avez des idées :wink: @+

Training du 19 Mars [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné RPT[/i][/color]
200 lbs (91kg) [color=#FF0000]6 reps[/color] [b]+1 reps[/b]
185 lbs (84kg) 7 reps [b]+1 reps[/b]
165 lbs (75kg) 10 reps [b]+1 reps[/b]
Fourchette: (4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
90 lbs (41kg) + la barre
3x10 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Développé Halteres Assis RPT[/i][/color]
65 lbs (29.5kg) 8 reps [b]+1 reps[/b]
55 lbs (25kg) 10 reps [b]+1 reps[/b]
47.5 lbs (21.5kg) 12 reps [b]+1 reps[/b]
NEW Fourchette: (6-8)(8-10)(10-12)
Ris:2' [color=#FF0000][i]Cable Squat[/i][/color]
130 lbs (59kg)
3x12 [b]+11 lbs (5kg) gilet de leste[/b]
Ris:1'30 [color=#FF0000][i]Chest Cable Supinate Press[/i][/color]
25 lbs (11.3kg)
3x12 [b]NEW[/b] 2'' de contraction
https://www.youtube.com/results?search_query=chest+cable+supinated+press
Ris:1'30
[color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle: 1x11+2x10 [b]+1 reps[/b]
Accordian crunch: 1x11+2x10 [b]+1 reps[/b]
Ris:1'15 -DI a fond partout , je pense que ca se termine la.
-Le landmine commence a piquer.
-Le DHA chaud chaud aussi.
-Le cable squat ajout de 5kg avec le gilet.
-Nouveau exo pour les pecs a voir comment ca va aller.
-Abdos ca tue a chaque fois :lol: @+

Training du 21 Mars [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Romanian Deadlift[/i][/color]
215 lbs (97.7kg)
3x7 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Band resistance Row[/i][/color]
30 lbs (13.6kg) Haltere et la meme charge sur la poulie
3x11 [b]+3 reps[/b] En uni sur banc incliné.
Ris:1'
https://www.youtube.com/watch?v=4emrk_nq4VA [color=#FF0000][i]Tirage Prise Pro[/i][/color]
120 lbs (54.5kg) [b]+6 reps[/b]
3x20
Ris:2' [color=#FF0000][i]Hip Trust[/i][/color]
210 lbs (95.4kg)
3x7 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Curl alterné[/i][/color]
25 lbs (11.3kg)
2x10
Ris:1' [color=#FF0000][i]Knee Tuck[/i][/color]
2x14+1x13 [b]+1 reps[/b]
Ris:1' -Romanian ras.
-Le resistance row ras.
-Le tirage , .3 rp , fais chier je dois m'incliné vers l'arriere pour rest pauser sinon la charge accote
sur les stopper.
-Hip trust ras.
-Curl halteres debout ca va. @+

Training du 22 Mars [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press RPT[/i][/color]
147.5 lbs (67kg) 3 reps [b][color=#FF0000]Idem[/color][/b] + une 4ieme en push press.
130 lbs (59kg) 5 reps [b]+5 lbs (2.2kg)[/b]
115 lbs (52.2kg) 8 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Push up Rings[/i][/color]
PDC
3x8 [b][color=#FF0000]+11 lbs (5kg)[/color][/b] avec la twist comme sur la vidéo, 2'' de contraction.
https://www.youtube.com/watch?v=m8GZlHJulc8
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
25 lbs (11.3kg) Chaque main.
3x8 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
155 lbs (70.4kg) 5 reps [b]+2.5 lbs (1.1kg)[/b]
135 lbs (61.3kg) 7 reps [b]+2.5 lbs (1.1kg)[/b]
115 lbs (52.2kg) 9 reps [b]+2.5 lbs (1.1kg)[/b]
Fourchette:(4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Extension Pakulski[/i][/color]
20 lbs (9kg) [b]NEW[/b] 2'' de squeeze en bas.
2x12
https://www.youtube.com/watch?v=nJNqW5CbWds
Ris:1' [color=#FF0000][i]Abs Roll Out[/i][/color]
2x14+1x13 [b]+1 reps[/b]
Ris:1' -OHP échec sur la 4iemes reps...j'ai validé en push press la 4iemes.
Maintenant je ferais la 1iere série en push press et les 2 autres en ohp.
-Les pompes au anneau avec la petite pause en haut me défonce les pecs solide :shock:
-Split squat je le trouve beaucoup plus dur sans appuie.
-Seated Press se corse lentement
-Ajout de l'exo a Paluski sauf que j'ai plus d'amplitude que lui en étant tres éloigné
de la poulie.
-La roulette baaa c'est chaud. @+

Training du 24 Mars [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
265 lbs (120.4kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:2' [color=#FF0000][i]Traction Neutre RPT[/i][/color]
70 lbs (31.8kg) 3 reps [b]+5 lbs (2.2kg)[/b]
50 lbs (22.7kg) 6 reps [b]+1 reps[/b]
30 lbs (13.6kg) 8 reps [b]+1 reps[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Leg Curl Unilatéral[/i][/color]
37.5 lbs (17kg)
3x12 [b]+6 reps[/b]
Ris:1'30 [color=#FF0000][i]Rowing Horizontal[/i][/color]
230 lbs (104.5kg) 3 reps [b]+5 lbs (2.2kg)[/b]
210 lbs (95.4kg) 6 reps [b]+1 reps[/b]
190 lbs (86.3kg) 7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Cuban Press[/i][/color]
12.5 lbs (5.6kg)
3x13 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Cable Wood Chop[/i][/color]
35 lbs (16kg)
3x12 [b]NEW[/b]
Ris:1' -RAS. @+

Training du 27 Mars [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné Workbench Cluster set[/i][/color]
210 lbs (95.4kg) 6x1 [b]NEW[/b]
140 lbs (63.6kg) [b]1x10[/b]
Fourchette: (4x1 @ 6x1)(1x8 @ 1x10) Négative de 4''
6x1 a 95kg + 1x10 a 63kg le tout répété 3 fois.
Ris:2' [color=#FF0000][i]Développé Halteres Assis [/i][/color]
45 lbs (20.4kg)
3x15 [b]NEW Format[/b]
Fourchette:10-15 reps
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
101 lbs (46kg) + la barre
3x6 [b]+11 lbs (5kg)[/b] avec le gilet.
Ris:2' [color=#FF0000][i]Hip Belt Squat[/i][/color]
130 lbs (59kg)
3x13 [b]+3 reps[/b]
https://www.youtube.com/watch?v=gcfnmFEdlRY
Ris:1'30 [color=#FF0000][i]Chest Cable Supinate Press[/i][/color]
25 lbs (11.3kg)
3x13 [b]+3 reps[/b] 2'' de contraction
https://www.youtube.com/results?search_query=chest+cable+supinated+press
Ris:1'30 [color=#FF0000][i]Abs Biset[/i][/color]
Feet over the bottle: 2x11+1x10 [b]+1 reps[/b]
Accordian crunch: 2x11+1x10 [b]+1 reps[/b]
Ris:1'15 -Cluster sets, pecs explosé apres le premier bloc.
-Le landmine tout bon.
-Le DHA je passe en séries fixe et moyennement longue.
-Le cable squat je l'aime de plus en plus.
-Le cable supi , un destructeur de haut de pecs.
-Abdos ca tue a chaque fois :lol: @+

Training du 28 Mars [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Romanian Deadlift[/i][/color]
215 lbs (97.7kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Band resistance Row sur banc incliné[/i][/color]
30 lbs (13.6kg) Poulie et Halteres.
3x12 [b]+3 reps[/b]
Comme un row sur banc halteres (2 bras en meme temps)
Ris:1'30
https://www.youtube.com/watch?v=4emrk_nq4VA [color=#FF0000][i]Cobra Pulldown[/i][/color]
50 lbs (22.7kg) [b]NEW[/b]
3x10
Ris:1'
https://www.youtube.com/watch?v=EPbdPDLMn0Q [color=#FF0000][i]Hip Trust[/i][/color]
210 lbs (95.4kg)
3x8 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Curl alterné[/i][/color]
25 lbs (11.3kg)
2x12 [b]+4 reps[/b]
Ris:1' [color=#FF0000][i]Knee Tuck[/i][/color]
3x14 [b]+1 reps[/b]
Ris:1' -Romanian level up !
-Le resistance row en bi ca va on continue.
-Ajout du Cobra , un peu marre des tirage vertical pro,supi , j'ai vraiment kiffer. @+

Training du 29 Mars [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press Cluster[/i][/color]
130 lbs (59kg)
Série 1: [2-2-1] Ris:15''
Série 2: [2-2-1] Ris:15''
Série 3: [2-2-1] Ris:15''
Série 4: [2-2-1] Ris:15''
Ris:1'30 [color=#FF0000][i]Push up Rings[/i][/color]
11 lbs (5kg)
3x9 [b][color=#FF0000]+3 reps[/color][/b] avec la twist comme sur la vidéo, 2'' de contraction.
https://www.youtube.com/watch?v=m8GZlHJulc8
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
25 lbs (11.3kg) Chaque main.
3x6 [b]+11 lbs (5kg)[/b]Ajout du gilet a 5kg.
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
155 lbs (70.4kg) 6 reps [b]+1 reps[/b]
135 lbs (61.3kg) 8 reps [b]+1 reps[/b]
115 lbs (52.2kg) 10 reps [b]+1 reps[/b]
Fourchette:(4-6)(6-8)(8-10)
Ris:2' [color=#FF0000][i]Extension Pakulski[/i][/color]
20 lbs (9kg) 2'' de squeeze en bas.
2x14 [b]+4 reps[/b]
https://www.youtube.com/watch?v=nJNqW5CbWds
Ris:1' [color=#FF0000][i]Abs Roll Out[/i][/color]
2x14+1x13 [b]ZAPPER :mrgreen: [/b]
Ris:1' -OHP new format et new PR.
-Les pompes toujours aussi violent.
-Split squat ajout du gilet a 5kg.
-Seated Press level up.
-Extension Paluski ca picote bien.
-La roulette baaa zapper :mrgreen: . @+