Hyperborean : Musculation Training Log

[Hyperborean]

Bonjour voici ce que j'ai fais cette semaine

Lundi 25 Mars 2024 :

- Elevations latérales avec haltères :
13rep - 5kg - 1min30
13rep - 5kg - 1min30
13rep - 5kg - 1min30
13rep - 5kg - 1min30

- Élévation frontales avec haltere
16rep - 5kg - 1min30
16rep - 5kg - 1min30
16rep - 5kg - 1min30
16rep - 5kg - 1min30 (très difficile)

- Oiseau avec halteres coudes ouverts :
9rep - 5kg - 1min30
12rep - 3kg - 1min30
12rep - 3kg - 1min30
12rep - 3kg - 1min30

- Développé militaire haltères assis :
12rep - 7kg - 3min repos
12rep - 7kg - 3min repos
12rep - 7kg - 3min repos
12rep - 7kg - 3min repos

---------------------------------

Mardi 26 Mars 2024 :

Leg curl assis :
- 14rep - 50kg - 1min30
- 14rep - 50kg - 1min30
- 14rep - 50kg - 1min30
- 14rep - 50kg - 1min30

- Squat a la smith machine :
9rep - 51kg - 3min repos
9rep - 51kg - 3min repos
9rep - 51kg - 3min repos
9rep - 51kg - 3min repos

- Presse a cuisse incliné :
8rep - 65kg - 2min repos
8rep - 65kg - 2min repos
8rep - 65kg - 2min repos
8rep - 65kg - 2min repos

- Fentes bulgares :
8rep - 8kg - 2min repos
8rep - 8kg - 2min repos
6rep - 8kg - 2min repos
8rep - 0kg - 2min repos

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Mercerdi 27 Mars 2024 :

- Kickboxing (cardio)

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Jeudi 28 Mars 2024 :

- Tractions :
9rep - 0kg - 2min repos
7rep - 7kg - 2min repos
5rep - 7kg - 2min repos
7rep - 0kg - 2min repos

- Pull over :
12rep - 16kg - 1min30 repos
12rep - 16kg - 1min30 repos
12rep - 16kg - 1min30 repos
12rep - 16kg - 1min30 repos

- Dips :
8rep - 9kg - 2min repos
8rep - 9kg - 2min repos
8rep - 9kg - 2min repos
8rep - 9kg - 2min repos (très difficile)

- Curl avec haltère assis :
15rep - 9kg - 2min30 repos
15rep - 9kg - 2min30 repos
15rep - 9kg - 2min30 repos
15rep - 9kg - 2min30 repos

- Curl Marteau
8rep - 10kg - 1min30 repos
8rep - 10kg - 1min30 repos
8rep - 10kg - 1min30 repos
12rep - 10kg - 1min30 repos


Samedi 30 Mars 2024 :
Circuit abdos (crunch, gainage, relevé jambes...)

[Hyperborean]

Bonjour voici ce que j'ai fais cette semaine


Lundi 1er Avril 2024 :

- Developpé incliné machine :
10rep - 36kg - 2min repos
11rep - 36kg - 2min repos
10rep - 36kg - 2min repos
12rep - 36kg - 2min repos

- Dips
8rep - 9kg - 2min repos
8rep - 9kg - 2min repos
8rep - 9kg - 2min repos
8rep - 9kg - 2min repos

- Développé couché haltère :
8rep - 20kg - 3min repos
7rep - 25kg - 3min repos
6rep - 25kg - 3min repos
10rep - 15kg - 3min repos (incliné)
7rep - 15kg - 3min repos (incliné)

- Elevations latérales haltères :
13rep - 6kg - 1min30 repos
12rep - 6kg - 1min30 repos
12rep - 6kg - 1min30 repos

- Élévation latérale poulie :
10rep - 5kg - 1min30 repos
10rep - 5kg - 1min30 repos
10rep - 5kg - 1min30 repos

- Élévation frontale haltères :
8rep - 8kg - 1min30 repos
8rep - 8kg - 1min30 repos
8rep - 8kg - 1min30 repos

- Développé militaire smith machine
(Meilleure sensation. Le gérant me dit que la barre vide fait 20kg... je dirait 10, mais je ne sais pas)
12 rep - 20kg - 2min repos
9 rep - 25kg - 2min repos
10 rep - 25kg - 2min repos
8 rep - 20kg - 2min repos

- Extension triceps poulie :
13 rep - 23kg - 1min30 repos
12 rep - 23kg - 1min30 repos
12 rep - 23kg - 1min30 repos
10 rep - 23kg - 1min30 repos

Dips sur banc triceps :
10rep - 0kg - 1min30
10rep - 0kg - 1min30
10rep - 0kg - 1min30
10rep - 0kg - 1min30

-----------------------------

Mardi 2 Avril 2024 :
(Fatigué, reste de douleur)

- Leg curl assis :
11rep - 36kg - 1min30 repos
11rep - 36kg - 1min30 repos
12rep - 36kg - 1min30 repos
12rep - 36kg - 1min30 repos

- Leg extention assis :
15rep - 50kg - 1min30 repos
15rep - 50kg - 1min30 repos
15rep - 50kg - 1min30 repos
15rep - 50kg - 1min30 repos (râté. Fini en rest-pause)

- Hip Thrust
12rep - 60kg - 2min repos
12rep - 60kg - 2min repos
12rep - 60kg - 2min repos
12rep - 60kg - 2min repos (râté. Fini en rest-pause)

-----------------------------

Mercredi 3 Avril 2024 :

- Curl avec Haltère assis :
8rep - 13kg - 2min30 repos
8rep - 13kg - 2min30 repos
8rep - 13kg - 2min30 repos
10rep - 13kg - 2min30 repos

- Curl Marteau :
10rep - 11kg - 1min30 repos
10rep - 11kg - 1min30 repos
10rep - 11kg - 1min30 repos
10rep - 11kg - 1min30 repos

- Extension des poignets :
13rep - 9kg- 1min30 repos
9rep - 9kg- 1min30 repos
12rep - 7kg- 1min30 repos
10rep - 7kg- 1min30 repos

- Flexion des poignets :
25rep - 7kg - 1min repos
15rep - 9kg - 1min repos
18rep - 9kg - 1min repos

-----------------------------

Jeudi 4 Avril 2024 :

Matin :
- Pull Over :
10rep - 20kg - 1min30repos
10rep - 20kg - 1min30repos
10rep - 20kg - 1min30repos
10rep - 20kg - 1min30repos

- Tractions :
10 rep - 0kg - 3min repos
9 rep - 0kg - 3min repos
8 rep - 0kg - 3min repos

- Rowing assis poulie basse :
12 rep - 54kg - 1min30 repos
12 rep - 54kg - 1min30 repos
12 rep - 54kg - 1min30 repos
15 rep - 50kg - 1min30 repos

- Traction poulie haute machine :
10rep - 35kg - 2min repos
11rep - 35kg - 2min repos
12rep - 35kg - 2min repos
15rep - 35kg - 2min repos

- Rowing T-Bar :
10 rep - 20kg - 3min repos
12 rep - 20kg - 3min repos
8 rep - 25kg - 3min repos
9 rep - 20kg - 3min repos
12 rep - 10kg - 1min repos (degressif)


Soir :
- Tractions (but prise de force)
5 rep - 10kg - 5min repos
5 rep - 10kg - 5min repos
5 rep - 10kg - 5min repos
5 rep - 10kg - 5min repos
5 rep - 10kg - 5min repos
(J'aimerai augmenter 5×6 rep)

[Hyperborean]

Bonjour

Voici ce que j'ai fais cette semaine :

Lundi 8 Avril 2024 :

- Leg extention :
Une série de 100 rep

- Leg Curl Carton :
10 rep - 0kg - 1min30 repos
10 rep - 0kg - 1min30 repos
10 rep - 0kg - 1min30 repos
9 rep - 0kg - 1min30 repos

- Soulevé de terre jambes tendues/roumain avec haltères :
10rep - 9kg - 2min repos
8rep - 23kg - 2min repos
8rep - 23kg - 2min repos
8rep - 23kg - 2min repos

- Belt Squat :
12rep - 60kg - 3min repos
13rep - 60kg - 3min repos
13rep - 60kg - 3min repos
13rep - 60kg - 3min repos

---------------------------

Jeudi 11 Avril 2024 :

- Curl Biceps Haltère :
9 rep - 13kg - 2min30 repos
9 rep - 13kg - 2min30 repos
9 rep - 13kg - 2min30 repos
9 rep - 13kg - 2min30 repos

- Curl marteau :
11 rep - 11kg - 1min30 repos
10 rep - 11kg - 1min30 repos
9 rep - 11kg - 1min30 repos
11 rep - 9kg - 1min30 repos

- Extension des poignets :
10rep - 9kg - 1min30 repos
10rep - 9kg - 1min30 repos
10rep - 9kg - 1min30 repos
10rep - 9kg - 1min30 repos

- Tractions :
10rep - 0kg - 3min repos
10rep - 0kg - 3min repos
8rep - 0kg - 3min repos

- Dips sur banc triceps :
11rep - 0kg - 2min repos
11rep - 0kg - 2min repos
11rep - 0kg - 2min repos
11rep - 0kg - 2min repos

---------------------------

Vendredi 12 Avril 2024 :

- Developpé incliné machine :
11rep - 36kg - 2min repos
11rep - 36kg - 2min repos
11rep - 36kg - 2min repos
11rep - 36kg - 2min repos

- Élévation latérale a la poulie :
10rep - 5kg - 1min30 repos
10rep - 5kg - 1min30 repos
10rep - 5kg - 1min30 repos
10rep - 5kg - 1min30 repos

- Extention triceps a la poulie :
12rep - 36kg - 1min30 repos
12rep - 36kg - 1min30 repos
10rep - 32kg - 1min30 repos
12rep - 27kg - 1min30 repos

- Developpé militaire a la smith machine :
8 rep - 23kg - 2min repos
8 rep - 23kg - 2min repos
8 rep - 23kg - 2min repos
8 rep - 23kg - 2min repos
(Ici, un peu frustré. J'ai fais comme l'appli me demandait, mais vraiment l'impression de pédaler dans la semoule. J'ai donc refais deux series plus lourd...)
5 rep - 30kg - 2min repos
8 rep - 30kg - 2min repos

- Développé couché haltères :
8rep - 20kg - 3min repos
7rep - 20kg - 3min repos
6rep - 20kg - 3min repos
5rep - 20kg - 3min repos

- Dips :
9rep - 9kg - 3min30 repos
8rep - 9kg - 3min30 repos
8rep - 9kg - 3min30 repos

---------------------------

[Hyperborean]

Bonjour,
Voici ce que j'ai fais cette semaine :


Lundi 15 Avril 2024 :

- Adducteurs a la machine :
10 rep - 23kg - 1min30 repos
10 rep - 23kg - 1min30 repos
7 rep - 23kg - 1min30 repos

- Leg Curl assis :
12rep - 36kg - 1min30 repos
12rep - 36kg - 1min30 repos
12rep - 36kg - 1min30 repos
13rep - 36kg - 1min30 repos

- Leg extention assis :
16rep - 50kg - 3min repos
16rep - 50kg - 3min repos
16rep - 50kg - 3min repos
16rep - 50kg - 3min repos

- Squat a la smith machine :
11rep - 31kg - 3min30 repos
10rep - 31kg - 3min30 repos
10rep - 31kg - 3min30 repos

- Presse a cuisse inclinée :
9rep - 65kg - 3min repos
9rep - 65kg - 3min repos
9rep - 65kg - 3min repos
9rep - 65kg - 3min repos

- Presse a cuisse assis horizontale :
10rep - 86kg - 2min repos
10rep - 86kg - 2min repos
12rep - 86kg - 2min repos

----------------------------------------

Mercredi 17 Avril 2024 :
Kickboxing (cardio)


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Jeudi 18 Avril 2024 :

- Pull Over :
10rep - 21kg - 1min30 repos
10rep - 21kg - 1min30 repos
10rep - 21kg - 1min30 repos
10rep - 21kg - 1min30 repos

- Tractions :
10rep - 0kg - 3min30 repos
10rep - 0kg - 3min30 repos
8rep - 0kg - 3min30 repos (rest pause + 2rep)

- Rowing planche haltères :
20rep - 9kg - 1min30 repos
10rep - 21kg - 1min30 repos
10rep - 21kg - 1min30 repos
10rep - 21kg - 1min30 repos

- Curl avec haltères :
10rep - 14kg - 2min30 repos
10rep - 14kg - 2min30 repos
9rep - 14kg - 2min30 repos
7rep - 14kg - 2min30 repos


----------------------------------------

Vendredi 19 Avril 2024 :

- Développé couché haltères :
8rep - 21kg - 3min30 repos
8rep - 21kg - 3min30 repos
9rep - 21kg - 3min30 repos

- Dips :
9rep - 9kg - 3min30 repos
9rep - 9kg - 3min30 repos
9rep - 9kg - 3min30 repos
8rep - 9kg - 3min30 repos

- Élévation latérales haltères :
12rep - 5kg - 1min30 repos
12rep - 5kg - 1min30 repos
12rep - 5kg - 1min30 repos
12rep - 5kg - 1min30 repos

- Oiseau avec haltères :
12rep - 5kg - 1min30 repos
12rep - 5kg - 1min30 repos
12rep - 5kg - 1min30 repos
12rep - 5kg - 1min30 repos

- Développé militaire haltères :
8rep - 9kg - 3min repos
8rep - 9kg - 3min repos
7rep - 9kg - 3min repos

- Dips sur banc triceps :
12rep - 0kg - 2min repos
12rep - 0kg - 2min repos
12rep - 0kg - 2min repos
12rep - 0kg - 2min repos

[Hyperborean]

Bonjour,
Voici ce que j'ai fais cette semaine :


Mardi 23 Avril 2024 :

- Tractions :
10 rep - 0kg - 3min30 repos
10 rep - 0kg - 3min30 repos
10 rep - 0kg - 3min30 repos

- Curl avec haltère assis :
8rep - 12kg - 1min30 repos
8rep - 12kg - 1min30 repos
8rep - 12kg - 1min30 repos
8rep - 12kg - 1min30 repos

- Curl marteau :
8rep - 10kg - 1min30 repos
8rep - 10kg - 1min30 repos
8rep - 10kg - 1min30 repos
8rep - 10kg - 1min30 repos

- Extension des poignets :
12rep - 7kg - 1min30 repos
12rep - 7kg - 1min30 repos
12rep - 7kg - 1min30 repos
12rep - 7kg - 1min30 repos

- Oiseau avec haltères :
13rep - 5kg - 1min30 repos
13rep - 5kg - 1min30 repos
13rep - 5kg - 1min30 repos
13rep - 5kg - 1min30 repos

------------------------------------

Jeudi 25 Avril 2024 :

- Leg extention assis :
17reps - 50kg - 3min repos
17reps - 50kg - 3min repos
17reps - 50kg - 3min repos
17reps - 50kg - 3min repos

- Leg Curl assis :
13 rep - 36kg - 1min30 repos
13 rep - 36kg - 1min30 repos
13 rep - 36kg - 1min30 repos
13 rep - 36kg - 1min30 repos

- Squat a la smith machine :
8rep - 50kg - 3min repos
8rep - 50kg - 3min repos
8rep - 50kg - 3min repos
8rep - 50kg - 3min repos

- Hip Thrust :
8rep - 65kg - 3min repos
8rep - 65kg - 3min repos
8rep - 65kg - 3min repos

- Presse a cuisse inclinée :
10rep - 65kg - 3min repos
10rep - 65kg - 3min repos
10rep - 65kg - 3min repos
10rep - 65kg - 3min repos

- Adducteurs a la machine :
12rep - 18kg - 1min30 repos
12rep - 18kg - 1min30 repos
10rep - 18kg - 1min30 repos
20rep - 9kg - 1min30 repos

- Adbucteurs a la machine :
25rep - 14kg - 1min30 repos
12rep - 32kg - 1min30 repos
12rep - 32kg - 1min30 repos
12rep - 32kg - 1min30 repos
18rep - 32kg - 1min30 repos

---------------------------------

Vendredi 26 Avril 2024 :

- Pull over :
11rep - 20kg - 1min30 repos
11rep - 20kg - 1min30 repos
11rep - 20kg - 1min30 repos
11rep - 20kg - 1min30 repos

- Développé couché haltères :
8rep - 18rep - 3min repos
8rep - 18rep - 3min repos
8rep - 18rep - 3min repos
8rep - 18rep - 3min repos

- Dips
8rep - 7kg - 3min repos
8rep - 7kg - 3min repos
8rep - 7kg - 3min repos
8rep - 7kg - 3min repos

---------------------------------

Dimanche 28 Avril 2024 :

- Traction a la machine poulie haute :
10rep - 35kg - 2min repos
10rep - 35kg - 2min repos
10rep - 35kg - 2min repos
10rep - 35kg - 2min repos

- Rowing assis a la poulie basse :
8rep - 54kg - 1min30 repos
12rep - 54kg - 1min30 repos
12rep - 54kg - 1min30 repos
12rep - 54kg - 1min30 repos

- Rowing T-Bar :
8rep - 20kg - 2min repos
8rep - 20kg - 2min repos
8rep - 20kg - 2min repos
8rep - 20kg - 2min repos

- Circuit Abdos