8 16 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell military press
  60 x 20 x 2

Rope tricep pressdown
  60 x 15 x 5

Lat pulldown, medium handle
  180 x 12 x 5

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  100 x 12 x 4

Reverse grip cable curls
  70 x 12 x 3

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11 16 ME Lower

Box squat + average bands (+150)
  65 x 4
  155 x 4
  245 x 3
  335 x 1
  425 x 1
  add briefs
  515 x 1
  565 x 1
  605 x 1
  655 x 1

Reverse Hyper
  360 x 20 x 5
 
Low cable row
  140 x 12 x 5

Band leg curl
  super mini x 20 x 5

Seated leg raise
  bw x 25 x 2

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10 16 DE Lower

Speed squat, SS bar + average bands, parallel box (week 3)
  295 x 2 x 8

Leg extension

  180 x 15 x 4

Seated Leg curl
  120 x 15 x 4

Standing Calf Raise
  120 x 15 x 4

Abductor/Adductor
  115 x 15 x 4

Pullover machine
  120 x 20 x 5

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16 Cesar Millan Isis Tina Nugget et les chiens de Katrina

Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...

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12 16 ME Upper Deload

Rope pressdown
 80 X 15 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

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1 4 16 ME Lower

Squat vs. average bands + 120 lbs chain
  add bands
  65 x 5
  155 x 5
  245 x 3
  add chains
  245 x 1
  355 x 1
  add briefs
  445 x 2
  495 x 2
  555 x 2

Sumo stiff-leg deadlift
  275 x 12
  325 x 10
  365 x 8 x 3

Dumbbell row
  85 x 12
  95 x 10
  105 x 8 x 3

Standing band crunch, average band x 20 x 3

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9 16 ME Upper

Last heavy training session before bicep surgery tomorrow. Will be at least 4 weeks until I can bench at all and probably closer to 8 weeks until I can move any sort of decent weight.

Bench press vs doubled mini bands (+ 80 lbs)
  135 x 5
  225 x 2
  275 x 1
  315 x 1
  365 x 1 (50 lbs PR)
  405 x 1 (90 lbs PR)

Floor press
  275 x 5
  275 + 1 set chain x 5
  275 + 2 set chain x 5
  275 + 3 set chain x 5
  275 + 4 set chain x 5

Cable cross-over tricep extension (crossed-cables)
  20 x 20 x 5

Band lat pulldown
  monster mini x 20 x 5

Band face Pull
  mini x 20 x 5

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