yann

Training Log

Diaz

yann

TRAIN, EAT, SLEEP, REPEAT

Tuesday, December 3, 2019

Programme AW Coaching en split/ Séance 2 : Dos + Rappel Arrière Epaules- + rappel biceps + Abdos 5 jours / semaine

Soulevé de terre barre libre (142.79 kg | 314.79 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 70 kg (154.32 lb) Very easy (1) 49.02 %
1 15 80 kg (176.37 lb) Easy (2-3) 56.03 %
1 12 90 kg (198.42 lb) Easy (2-3) 63.03 %
1 10 100 kg (220.46 lb) Medium (4-6) 70.03 %
1 8 110 kg (242.51 lb) Medium (4-6) 77.04 %
1 6 120 kg (264.55 lb) Hard (7-8) 84.04 %
1 3 130 kg (286.6 lb) Very hard (9) 91.05 %
1 1 135 kg (297.62 lb) Very hard (9) 94.55 %

Rowing unilatéral horizontal poulie basse (assis) (60 kg | 132.28 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 10 34 kg (74.96 lb) Hard (7-8) 56.67 %

Rowing assis prise supination (54.5 kg | 120.15 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 34 kg (74.96 lb) Easy (2-3) 62.39 %
1 20 41 kg (90.39 lb) Medium (4-6) 75.23 %
1 20 47.5 kg (104.72 lb) Hard (7-8) 87.16 %
1 20 54.5 kg (120.15 lb) Very hard (9) 100 %

Face Pull assis avec corde (18 kg | 39.68 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
5 20 13.5 kg (29.76 lb) Hard (7-8) 75 %

Biceps Curls 2M - supination banc incliné (20.91 kg | 46.09 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
5 20 9 kg (19.84 lb) Hard (7-8) 43.05 %

Enroulement de bassin swiss ball (abdos)

Sets Reps Weight Effort (RPE) Success % 1RM
5 20 74.5 kg (164.24 lb) Medium (4-6) N/A

Cardio - tapis course ou escalier (82.81 kg | 182.56 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 74.5 kg (164.24 lb) Very easy (1) 89.97 %

Goal

Programme AW Coaching en split
2019-12-20 (2 week(s) and 3 day(s))

Statistics

Body weight: 74.5 kg (164.24 lb)
Tonnage: 22895 kg
Volume: 515
Sets: 32
Duration: 1 hour, 15 minutes

Videos

No video.

Comments

yann
yann
December 3, 2019 8:20 AM
Marche 30 minutes. - Prise de 150 g de cottage cheese et 150 g de compote de pomme + 3 galettes de riz à 9h00. - 40 g de Fast & Furiousintra workout. - 20 minutes de tapis marche - 15 minutes de sauna. - 5 g créatine post workout.