yann

Training Log

Diaz

yann

TRAIN, EAT, SLEEP, REPEAT

Tuesday, January 14, 2020

Programme AW Coaching en split/ Séance 3 : Cuisses + Mollets /5 jours / semaine

Split Squat (Fentes avant pied arrière surélevé) (65.04 kg | 143.39 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 28 kg (61.73 lb) Medium (4-6) 43.05 %
1 15 32 kg (70.55 lb) Medium (4-6) 49.2 %
1 12 36 kg (79.37 lb) Medium (4-6) 55.35 %
1 10 44 kg (97 lb) Hard (7-8) 67.65 %
1 8 48 kg (105.82 lb) Hard (7-8) 73.8 %
1 7 52 kg (114.64 lb) Very hard (9) 79.95 %

Presse 45° en partiel haut

Sets Reps Weight Effort (RPE) Success % 1RM
1 20 100 kg (220.46 lb) Easy (2-3) N/A
1 20 130 kg (286.6 lb) Easy (2-3) N/A
1 20 140 kg (308.65 lb) Medium (4-6) N/A
1 20 160 kg (352.74 lb) Medium (4-6) N/A
1 20 180 kg (396.83 lb) Hard (7-8) N/A

Presse 45° en partiel haut (séries dégressives) (202.52 kg | 446.48 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
1 10 180 kg (396.83 lb) Hard (7-8) 88.88 %
1 9 160 kg (352.74 lb) Hard (7-8) 79 %
1 10 140 kg (308.65 lb) Hard (7-8) 69.13 %
1 11 120 kg (264.55 lb) Hard (7-8) 59.25 %
1 12 100 kg (220.46 lb) Hard (7-8) 49.38 %
1 15 80 kg (176.37 lb) Hard (7-8) 39.5 %

Fentes glissées

Sets Reps Weight Effort (RPE) Success % 1RM
4 10 22 kg (48.5 lb) Medium (4-6) N/A

Leg curl machine (cuisses) (92.25 kg | 203.38 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
4 12 67.5 kg (148.81 lb) Very hard (9) 73.17 %

Mollets à la presse à cuisse (112.5 kg | 248.02 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
4 15 139.5 kg (307.54 lb) Medium (4-6) 124 %
4 15 67.5 kg (148.81 lb) Easy (2-3) 60 %

Fentes marché avec kettelbell (79.46 kg | 175.19 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
3 20 44 kg (97 lb) Very hard (9) 55.37 %

Goal

Programme AW Coaching en split
2019-12-20 (Done)

Statistics

Body weight: 75.7 kg (166.89 lb)
Tonnage: 44400 kg
Volume: 507
Sets: 36
Duration: 1 hour, 30 minutes

Videos

No video.

Comments

yann
yann
January 14, 2020 9:23 AM
Marche 30 minutes. - Collation 10h00 : crêpes farine PD et 90 g de banane et 100 g de pommes cuites. - 8 g de citruline Malate 1h00 pré-workout. - 40 g de Fast & FuriousIntra workout. - Sauna 12 minutes . - 5 g créatine post workout.