yann

Training Log

Diaz

yann

TRAIN, EAT, SLEEP, REPEAT

Wednesday, January 9, 2019

Nouveau programme Full Body (4 à 5 entrainements par semaine) (Durée indéterminée)

Chest Fly Machine (écartés machine pec deck) (72.63 kg | 160.13 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
5 15 40.5 kg (89.29 lb) Medium (4-6) 55.76 %

Tirage vertical unilatéral Row Machine (65 kg | 143.3 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
5 15 40.5 kg (89.29 lb) Medium (4-6) 62.31 %

Arrière épaules au câble (poulies) (18 kg | 39.68 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 20 6.8 kg (14.99 lb) Medium (4-6) 37.78 %

Leg extension machine (cuisses) (70 kg | 154.32 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 15 49.5 kg (109.13 lb) Hard (7-8) 70.71 %

Leg curl machine (cuisses) (80 kg | 176.37 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 15 49.5 kg (109.13 lb) Hard (7-8) 61.88 %

Curl prise marteau (biceps) (16 kg | 35.27 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
1 15 10 kg (22.05 lb) Hard (7-8) 62.5 %
3 15 9 kg (19.84 lb) Medium (4-6) 56.25 %

Extension à la corde poulie haute (triceps) (30.92 kg | 68.16 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
2 15 21.5 kg (47.4 lb) Hard (7-8) 69.54 %
2 15 18.1 kg (39.9 lb) Hard (7-8) 58.55 %

Shrug aux haltères assis sur banc (30 kg | 66.14 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 15 18 kg (39.68 lb) Medium (4-6) 60 %

Abdos "crunch" au câble poulie haute (45 kg | 99.21 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 20 24.9 kg (54.9 lb) Easy (2-3) 55.33 %

Goal

Hypertrophie
2018-12-14 (Done)

Statistics

Body weight: 72.2 kg (159.17 lb)
Tonnage: 17374 kg
Volume: 610
Sets: 38
Duration: 2 hours

Videos

No video.

Comments

yann
yann
January 9, 2019 8:53 AM
Type de séance: tension mécanique / stress métabolique (force endurance).