Allez c’est parti pour ce court challenge pour se mettre en forme pour l’été et grimper un peu mieux
Mon planning sportif réalisé cette semaine
Lundi : Séance push, je garde toujours le lundi pour faire une séance de muscu
Dc = 3 × 90kg rep 7 6 5
Extension poulie triceps = 2 x 20kg , 9 rep
Développé haltère assis = 3 x 10 rep (10kg + barre)
Extension triceps 2 bras = 2 x 14kg , rep z barre
Elevation laterale =2 x 10kg + barre, 7 rep
Devoloppr incline haltere 30d = 3 × 24 + barre , 8 reps
Hspu = 2 × 2 rep
Dips = 2 × 4rep
Mardi : Street workout Gainage abs
Mercredi : Etirement le midi et séance d’escalade le soir
Jeudi : Séance Thenx Epaule
Vendredi: repos : séance d’escalade le soir
Dimanche: Sortie VTTAE de 40 km, mais je suis tombé et quelques douleurs au genou d’où l’importance des protections ….
Alimentation :
Lundi :
- Aubergine moussaka
- Haché de bœuf asiatique + riz et légume
Mardi :
- Tortellini + jambon
- Osso bucco + aubergines au four
Mercredi :
- Haché de bœuf asiatique + riz et légume
- Poulet gingembre + riz
Jeudi :
- Aubergine moussaka
- Poisson pané + haricots verts
Vendredi :
- Salade composée
- Osso bucco
Samedi :
- Saucisses grillade + pates
- Paella
Dimanche :
- Echine de porc au BBQ + salade de tomate feta
- Saucisses grillades + salade concombre
HSPU
Je m’étais également mis comme challenge de faire 2 HSPU sans mur j’arrive désormais à rester 10s en hand-stand et faire 8 HSPU avec mur, cela avance !
Perte de poids
J’enregistre déjà une perte de poids de 1kg, mais faut que je fasse attention au Week-end!
Fin de cette première semaine du challenge, on continue !
Liens du challenge :
The knee pain after the VTTAE fall stands out, especially since the week still includes climbing and a push session. One practical tweak: before the Friday climb, test the knee with a slow bodyweight squat and a single-leg step-down; if either causes sharp pain or instability, swap the session for easy traversing or rest, and note it in a simple log alongside weight. That keeps the challenge honest without pushing through an injury.
The knee pain after the VTTAE fall is the part worth acting on, since you already linked it to protection. Before week two, log the knee for 48 hours: note swelling, whether it hurts going down stairs, and whether climbing loads it. If it worsens, swap the Thursday shoulder session for stretching and keep climbing easy. Also, the weekend food pattern you flagged could be tracked with a simple note of portions rather than just the dishes, so the 1kg loss is easier to read.
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