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

Vidéo du seated press a 75kg https://youtu.be/FDXYer4SCX0

Training du 9 Mai [color=#000000]Pull 2[/color] [color=#FF0000][i]Trap Bar Deadlift[/i][/color]
275 lbs (125kg)
3x6 [b]+5 lbs (2.2kg)[/b]
Ris:2' [color=#FF0000][i]Rowing Horizontal[/i][/color]
240 lbs (109kg) 3 reps [b]+5 lbs (2.2kg)[/b]
220 lbs (100kg) 6 reps [b]+1 reps[/b]
200 lbs (91kg) 7 reps [b]+5 lbs (2.2kg)[/b]
Fourchette: (3-5)(5-7)(7-9)
Ris:2' [color=#FF0000][i]Tirage Incliné Poulie Double Croisé[/i][/color]
45 lbs (20.4kg) Ch.bras. 2'' squeeze.
3x15 [b]+6 reps[/b]
Comme sur la vidéo a 3'45 sauf que j'ai une poulie par main.
https://www.youtube.com/watch?v=pVcWPep13vY&t=899s
Ris:1'30 [color=#FF0000][i]Leg Curl Unilatéral[/i][/color]
40 lbs (18kg)
3x11 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Cuban Press[/i][/color]
15 lbs (6.8kg)
3x15 [b]+6 reps[/b]
Ris:1'30 [color=#FF0000][i]Cable Wood Chop[/i][/color]
50 lbs (22.7kg)
3x10 [b]+5 lbs (2.2kg)[/b]
Ris:1' -Ras. @+

Training du 10 Mai [color=#000000]Push 1[/color] [color=#FF0000][i]Développé Incliné Workbench Cluster set[/i][/color]
225 lbs (102.2kg) 4x1 [b]+5 lbs (2.2kg)[/b]
155 lbs (70.4kg) 3x8 [b]+5 lbs (2.2kg)[/b]
Le tout répété 3 fois.
Fourchette: (4x1 @ 6x1)(1x8 @ 1x10) Négative de 4''
https://youtu.be/YKoL_ByMvmo
Ris:2' [color=#FF0000][i]Développé Halteres Assis[/i][/color]
50 lbs (22.7kg)
3x12 [b]+3 reps[/b]
Fourchette:10-15 reps
Ris:2' [color=#FF0000][i]Landmine Squat[/i][/color]
95 lbs (43.1kg) + la barre.
+ Gilet a 15.4 lbs(7kg)
3x7 (+3 reps)
Ris:2' [color=#FF0000][i]Hip Belt Squat[/i][/color]
140 lbs (63.6kg)
Gilet 15.4 lbs (7kg)
3x13 [b]+3 reps[/b]
https://www.youtube.com/watch?v=gcfnmFEdlRY
Ris:1'30 [color=#FF0000][i]Chest Cable Supinate Press[/i][/color]
30 lbs (13.6kg)
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]Feet over the bottle[/i][/color]
2x13+1x12 [b]+1 reps[/b]
Ris:45'' [color=#FF0000][i]Accordian crunch[/i][/color]
2x13+1x12 [b]+1 reps[/b]
Ris:30'' -Le cluster ras.
-Le DHA , les 15 reps me semble bien loin.
-Le landmine commence a faire chaud.
-Le cable squat quads bien entamé avec ca.
-Le Press supi de la torture.
-Les abdos bien dur... @+

Training du 14 Mai [color=#000000][i]Pull 1[/i][/color] [color=#FF0000][i]Romanian Deadlift[/i][/color]
225 lbs (102.2kg)
3x8 [b]+3 reps[/b]
Ris:2' [color=#FF0000][i]Pulley resistance Row Incline Bench[/i][/color]
35 lbs (16kg) Pour chaque , Poulies et Halteres.
3x9 [b]+3 reps[/b]
Ris:1'30
https://youtu.be/z1g0rRq8Kew
[color=#FF0000][i]Cobra Pulldown[/i][/color]
55 lbs (25kg)
3x13 [b]+3 reps[/b] Squeeze 2''
Ris:1'
https://www.youtube.com/watch?v=EPbdPDLMn0Q [color=#FF0000][i]Hip Trust[/i][/color]
220 lbs (100kg)
3x7 [b]+3 reps[/b] Squeeze 2''
Ris:2' [color=#FF0000][i]Zottman Curl assis avec fats grips[/i][/color]
15 lbs (6.8kg)
3x15 [b]+6 reps[/b] Négative de 3''
Ris:1'30 [color=#FF0000][i]Knee Tuck[/i][/color]
2x16+1x15 [b]ZAPPER[/b]
Ris:1' -Romanian level up.
-Le Pulley row ras.
-Cobra ras.
-Hip trust ras.
-Le Zottman , 2-3 RP en 3 iemes séries.
-Le knee tuck , ici j'ai eu une faiblesse donc j'ai zapper :lol: . @+

Training du 16 Mai [color=#000000]Push 2[/color] [color=#FF0000][i]Over Head Press Cluster[/i][/color]
137 lbs (62.2kg) [b]+7 lbs (3.1kg)[/b]
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:2' [color=#FF0000][i]Push up Rings[/i][/color]
15.4 lbs (7kg)
3x10 [b][color=#FF0000]+3 reps[/color][/b]
Ris:2' [color=#FF0000][i]Split Squat[/i][/color]
25 lbs (11.3kg) Chaque main+ gilet 7kg
3x9 [b]+3 reps[/b]
Ris:1'30 [color=#FF0000][i]Seated Half Press[/i][/color]
165 lbs (75kg) 6 reps [b]+1 reps[/b]
145 lbs (66kg) 8 reps [b]+1 reps[/b]
125 lbs (56.8kg) 10 reps [b]+1 reps[/b]
Négative de 3'' a chaque reps.
https://youtu.be/FDXYer4SCX0
Ris:2' [color=#FF0000][i]Extension Pakulski[/i][/color]
30 lbs (13.6kg) Chaque bras. 2'' de squeeze en bas.
3x12 [b]+5 lbs par bras.[/b]
https://www.youtube.com/watch?v=nJNqW5CbWds
Ris:1'30 [color=#FF0000][i]Crunch poulie haute corde[/i][/color]
80 lbs (36.3kg)
3x14 [b]+3 reps[/b]
Ris:1' -OHP pas trop facile...
-Les pompes level up.
-Split squat chaud mais ca passe sans douleur!
-Seated Press bien chaud.
-Extension Paluski ras.
-Crunch ras. @+

Gros programme, je n'en suis pas encore là :D