export_2016_02_12 (XLS) - Fichier XLS

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export_2016_02_12 (XLS)

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Entrainements
 Le Carnet d'Entretien          
 de Rocky          
 Liste des 63 entrainements          
 Niveau IV      11/02/2016    
 B.2      10+10+10+10+9+7 56.0 =  
 A.3      10+10+10+10+10+9 59.0 +2  
 A.2      10+10+10+10+9+10 59.0 =  
 C.3      5+4+4+3+3+3 22.0 -7  
 E.2      7+7+7+6+6+5+7+7+7+6+6+6 77.0 -3  
 F      Mode 10 40.0 =  
 G      Mode 35 210.0 +6  
 H      Mode 9 54.0 =  
 K.2      Mode 12 36.0 =  
 Niveau IV      06/02/2016    
 B.2      10+10+10+10+9+7 56.0 +2  
 A.3      10+10+10+9+9+9 57.0 +4  
 A.2      10+10+10+10+9+10 59.0 +8  
 C.3      8+7+4+4+3+3 29.0 =  
 E.2      7+7+7+7+7+6+7+7+7+6+6+6 80.0 -4  
 F      Mode 10 40.0 =  
 G      Mode 34 204.0 +6  
 H      Mode 9 54.0 +4  
 K.2      Mode 12 36.0 =  
 Niveau IV      03/02/2016    
 B.2      Mode 9 54.0 =  
 A.3      9+9+9+9+9+8 53.0 =  
 A.2      9+9+9+8+8+8 51.0 =  
 C.3      8+8+4+3+3+3 29.0 +2  
 E.2      Mode 7 84.0 +15  
 F      Mode 10 40.0 =  
 G      Mode 33 198.0 =  
 H      9+9+9+7+8+8 50.0 =  
 K.2      Mode 12 36.0 =  
 Niveau IV      30/01/2016    
 B.2      Mode 9 54.0 +6  
 A.3      9+9+9+9+9+8 53.0 +5  
 A.2      9+9+9+8+8+8 51.0 +3  
 C.3      8+6+4+3+3+3 27.0 -5  
 E.2      7+6+6+5+5+5+7+7+6+5+5+5 69.0 +3  
 F      Mode 10 40.0 =  
 G      Mode 33 198.0 +6  
 H      9+9+9+7+8+8 50.0 +3  
 K.2      Mode 12 36.0 =  
 Niveau IV      29/01/2016    
 B.2      Mode 8 48.0 +6  
 A.3      Mode 8 48.0 +6  
 A.2      Mode 8 48.0 +6  
 C.3      8+7+4+4+5+4 32.0 -2  
 E.2      6+6+6+5+5+5+6+6+6+5+5+5 66.0 +4  
 F      Mode 10 40.0 +4  
 G      Mode 32 192.0 +6  
 H      9+9+9+6+6+8 47.0 -1  
 K.2      Mode 12 36.0 =  
 Niveau IV      23/01/2016    
 B.2      Mode 7 42.0 +6  
 A.3      Mode 7 42.0 +6  
 A.2      Mode 7 42.0 +6  
 C.3      7+6+6+5+5+5 34.0 +3  
 E.2      6+5+5+5+5+5+6+5+5+5+5+5 62.0 +7  
 F      Mode 9 36.0 +4  
 G      Mode 31 186.0 +6  
 H      Mode 8 48.0 =  
 K.2      Mode 12 36.0 =  
 Niveau IV      20/01/2016    
 B.2      Mode 6 36.0 +6  
 A.3      Mode 6 36.0 +6  
 A.2      Mode 6 36.0 +6  
 C.3      6+6+6+5+4+4 31.0 +3  
 E.2      5+5+5+4+4+4+5+5+5+4+5+4 55.0 =  
 F      Mode 8 32.0 +4  
 G      Mode 30 180.0 +12  
 H      Mode 8 48.0 =  
 K.2      Mode 12 36.0 =  
 Niveau IV      18/01/2016    
 B.2      Mode 5 30.0 =  
 A.3      Mode 5 30.0 =  
 A.2      Mode 5 30.0 =  
 C.3      5+5+5+5+4+4 28.0 =  
 E.2      5+5+5+4+4+4+5+5+5+4+5+4 55.0 =  
 F      Mode 7 28.0 =  
 G      Mode 28 168.0 =  
 H      Mode 8 48.0 =  
 K.2      Mode 12 36.0 =  
 Niveau IV      11/01/2016    
 B.2      Mode 5 30.0 +6  
 A.3      Mode 5 30.0 +6  
 A.2      Mode 5 30.0 +6  
 C.3      5+5+5+5+4+4 28.0 +4  
 E.2      5+5+5+4+4+4+5+5+5+4+5+4 55.0 +7  
 F      Mode 7 28.0 +4  
 G      Mode 28 168.0 =  
 H      Mode 8 48.0 +35  
 K.2      Mode 12 36.0 =  
 Greggot tv muscu sans matos      05/01/2016    Répéter le tout 3 fois https://www.youtube.com/watch?v=Yo6Z6TjscKM  Musculation - programme sans materiel
 GFnte 5.4     23+22+22 67.0 =  
 GPmpPiv      Mode 16 48.0 =  Faire la moitié du même bras et sans repos enchainer avec l'autre bras
 GAbdoTchpied      Mode 22 66.0 =  
 GSquat 5.4     22+20+20 62.0 =  
 GPompChinoise      Mode 12 36.0 =  
 GRlvBuste      22+20+20 62.0 =  
 GFnteLat 5.4     22+22+20 64.0 =  
 GPompSprmanAlt      Mode 12 36.0 =  
 GAbdoPivo      Mode 40 120.0 =  
 H      9+4+0 13.0 -35  
 Niveau IV      30/12/2015    
 B.2      Mode 4 24.0 +6  
 A.3      Mode 4 24.0 +6  
 A.2      Mode 4 24.0 +6  
 C.3      Mode 4 24.0 +6  
 E.2      Mode 4 48.0 +12  
 F      Mode 6 24.0 +4  
 G      Mode 28 168.0 +6  
 H      Mode 8 48.0 +6  
 K.2      Mode 12 36.0 =  
 Niveau IV      22/12/2015    
 B.2      Mode 3 18.0 =  
 A.3      Mode 3 18.0 =  
 A.2      Mode 3 18.0 =  
 C.3      Mode 3 18.0 =  
 E.2      Mode 3 36.0 =  
 F      Mode 5 20.0 =  
 G      Mode 27 162.0 =  
 H      Mode 7 42.0 =  
 K.2      Mode 12 36.0 =  
 Niveau IV      16/12/2015    
 B.2      Mode 3 18.0 -6  
 A.3      Mode 3 18.0 -6  
 A.2      Mode 3 18.0 -6  
 C.3      Mode 3 18.0 -6  
 E.2      Mode 3 36.0 -12  
 F      Mode 5 20.0 -4  
 G      Mode 27 162.0 -6  
 H      Mode 7 42.0 -6  
 K.2      Mode 12 36.0 =  
 Niveau IV      02/12/2015    
 B.2      Mode 4 24.0 +6  
 A.3      Mode 4 24.0 +6  
 A.2      Mode 4 24.0 +6  
 C.3      Mode 4 24.0 +6  
 E.2      Mode 4 48.0 +12  
 F      Mode 6 24.0 +4  
 G      Mode 28 168.0 +6  
 H      Mode 8 48.0 +6  
 K.2      Mode 12 36.0 =  
 Niveau IV      30/11/2015    
 B.2      Mode 3 18.0 -48  
 A.3      Mode 3 18.0 -46  
 A.2      Mode 3 18.0 -37  
 C.3      Mode 3 18.0 +1  
 E.2      Mode 3 36.0 -84  
 F      Mode 5 20.0 -20  
 G      Mode 27 162.0 +18  
 H      Mode 7 42.0 -18  
 K.2      Mode 12 36.0 =  
 Niveau III      28/11/2015    
 B.2      Mode 11 66.0 +6  
 A.3      11+11+11+11+10+10 64.0 +4  
 A.2      11+11+8+8+8+9 55.0 -3  
 C.2      9+8+5+5+5+5 37.0 -10  
 E.3      Mode 10 120.0 =  
 F      Mode 10 40.0 =  
 G      Mode 24 144.0 +6  
 H      Mode 10 60.0 =  
 K.2      Mode 12 36.0 =  
 Niveau III      22/11/2015    
 B.2      Mode 10 60.0 +6  
 A.3      Mode 10 60.0 +6  
 A.2      10+10+10+10+8+10 58.0 +4  
 C.2      10+10+6+10+6+5 47.0 +12  
 E.3      Mode 10 120.0 +12  
 F      Mode 10 40.0 +4  
 G      Mode 23 138.0 +6  
 H      Mode 10 60.0 +10  
 K.2      Mode 12 36.0 =  
 Niveau III      20/11/2015    
 B.2      Mode 9 54.0 +6  
 A.3      Mode 9 54.0 +6  
 A.2      Mode 9 54.0 +6  
 C.2      9+7+5+4+4+6 35.0 -1  
 E.3      Mode 9 108.0 +13  
 F      Mode 9 36.0 +4  
 G      Mode 22 132.0 +6  
 H      10+10+8+8+7+7 50.0 +24  
 K.2      Mode 12 36.0 =  
 Niveau III      17/11/2015    
 B.2      Mode 8 48.0 +6  
 A.3      Mode 8 48.0 +6  
 A.2      Mode 8 48.0 +6  
 C.2      8+7+5+5+5+6 36.0 =  
 E.3      8+8+8+8+8+8+8+8+8+8+8+7 95.0 +11  
 F      Mode 8 32.0 +4  
 G      Mode 21 126.0 +6  
 H      9+9+8+0+0+0 26.0 -28  
 K.2      Mode 12 36.0 =  
 Niveau III      13/11/2015    
 B.2      Mode 7 42.0 =  
 A.3      Mode 7 42.0 =  
 A.2      Mode 7 42.0 =  
 C.2      Mode 6 36.0 =  
 E.3      Mode 7 84.0 =  
 F      Mode 7 28.0 =  
 G      Mode 20 120.0 =  
 H      Mode 9 54.0 =  
 K.2      Mode 12 36.0 =  
 Niveau III      10/11/2015    
 B.2      Mode 7 42.0 +6  
 A.3      Mode 7 42.0 +6  
 A.2      Mode 7 42.0 +6  
 C.2      Mode 6 36.0 +6  
 E.3      Mode 7 84.0 +12  
 F      Mode 7 28.0 +4  
 G      Mode 20 120.0 +6  
 H      Mode 9 54.0 =  
 K.2      Mode 12 36.0 =  
 Niveau III      06/11/2015    
 B.2      Mode 6 36.0 +6  
 A.3      Mode 6 36.0 +6  
 A.2      Mode 6 36.0 +6  
 C.2      Mode 5 30.0 =  
 E.3      Mode 6 72.0 +12  
 F      Mode 6 24.0 +4  
 G      Mode 19 114.0 =  
 H      Mode 9 54.0 =  
 K.2      Mode 12 36.0 =  
 Niveau III      05/11/2015    
 B.2      Mode 5 30.0 +6  
 A.3      Mode 5 30.0 +6  
 A.2      Mode 5 30.0 +6  
 C.2      Mode 5 30.0 +6  
 E.3      Mode 5 60.0 +4  
 F      Mode 5 20.0 +4  
 G      Mode 19 114.0 +6  
 H      Mode 9 54.0 +6  
 K.2      Mode 12 36.0 =  
 Niveau III      03/11/2015    
 B.2      Mode 4 24.0 -30  
 A.3      Mode 4 24.0 -46  
 A.2      Mode 4 24.0 -39  
 C.2      Mode 4 24.0 -14  
 E.3      4+4+4+4+4+4+4+4+4+4+4+12 56.0 -88  
 F      Mode 4 16.0 -36  
 G      Mode 18 108.0 =  
 H      Mode 8 48.0 +6  
 K.2      Mode 12 36.0 =  
 Niveau II      30/10/2015    
 B.1      12+12+12+12+12+11 71.0 +6  
 A.3      12+12+12+12+12+10 70.0 +6  
 A.2      12+12+9+9+12+9 63.0 =  
 C.1      12+11+7+6+6+6 48.0 -3  
 E      Mode 13 156.0 +12  
 F      Mode 13 52.0 +3  
 G      Mode 18 108.0 =  
 H      Mode 7 42.0 +6  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      3 3.0 =  
 Niveau II      29/10/2015    
 B.1      11+11+11+11+11+10 65.0 +6  
 A.3      11+11+11+10+10+11 64.0 +5  
 A.2      11+11+10+11+11+9 63.0 +5  
 C.1      11+11+7+7+9+6 51.0 -3  
 E      Mode 12 144.0 +12  
 F      13+12+12+12 49.0 +5  
 G      Mode 18 108.0 +6  
 H      Mode 6 36.0 =  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      3 3.0 =  
 Niveau II      27/10/2015    
 B.1      10+10+10+10+10+9 59.0 +5  
 A.3      10+10+10+10+9+10 59.0 +5  
 A.2      10+10+10+9+10+9 58.0 +4  
 C.1      10+10+9+8+9+8 54.0 =  
 E      Mode 11 132.0 +12  
 F      Mode 11 44.0 +4  
 G      Mode 17 102.0 +6  
 H      Mode 6 36.0 =  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      3 3.0 =  
 Niveau II      23/10/2015    
 B.1      Mode 9 54.0 +6  
 A.3      Mode 9 54.0 +6  
 A.2      Mode 9 54.0 +6  
 C.1      Mode 9 54.0 +20  
 E      Mode 10 120.0 +12  
 F      Mode 10 40.0 +4  
 G      Mode 16 96.0 +6  
 H      Mode 6 36.0 +6  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      3 3.0 =  
 Niveau II      22/10/2015    
 B.1      Mode 8 48.0 +6  
 A.3      Mode 8 48.0 +6  
 A.2      Mode 8 48.0 +6  
 C.1      8+8+6+4+4+4 34.0 -6  
 E      Mode 9 108.0 +12  
 F      Mode 9 36.0 +4  
 G      Mode 15 90.0 +6  
 H      Mode 5 30.0 +6  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      3 3.0 =  
 Niveau II      21/10/2015    
 B.1      Mode 7 42.0 +6  
 A.3      Mode 7 42.0 +6  
 A.2      Mode 7 42.0 +6  
 C.1      7+7+7+7+7+5 40.0 +4  
 E      Mode 8 96.0 +12  
 F      Mode 8 32.0 +4  
 G      Mode 14 84.0 +6  
 H      Mode 4 24.0 +6  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      3 3.0 =  
 Niveau II      15/10/2015    
 B.1      Mode 6 36.0 =  
 A.3      Mode 6 36.0 =  
 A.2      Mode 6 36.0 =  
 C.1      Mode 6 36.0 =  
 E      Mode 7 84.0 +12  
 F      Mode 7 28.0 -12  
 G      Mode 13 78.0 +12  
 H      Mode 3 18.0 +12  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      3 3.0 +3  
 Niveau II      13/10/2015    
 B.1      Mode 6 36.0 +6  
 A.3      Mode 6 36.0 +5  
 A.2      Mode 6 36.0 +6  
 C.1      Mode 6 36.0 +6  
 E      Mode 6 72.0 +12  
 F      Mode 10 40.0 +20  
 G      Mode 11 66.0 +6  
 H      Mode 1 6.0 =  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0 =  
 Y      Mode 10 20.0 =  
 Z      0 0.0 =  
 Niveau II      12/10/2015    
 B.1      Mode 5 30.0 -36  
 A.3      5+5+5+5+5+6 31.0 -23  
 A.2      Mode 5 30.0 -6  
 C.1      Mode 5 30.0 -21  
 E      Mode 5 60.0 -84  
 F      Mode 5 20.0 -31  
 G      Mode 10 60.0 -156  
 H      Mode 1 6.0 -7  
 K.2      Mode 12 36.0 =  
 S      Mode 12 24.0   
 Y      Mode 10 20.0   
 Z      0 0.0 -7  
 Greggot tv muscu sans matos      11/10/2015    Répéter le tout 3 fois https://www.youtube.com/watch?v=Yo6Z6TjscKM  Musculation - programme sans materiel
 GFnte 5.4     23+22+22 67.0 +1  
 GPmpPiv      Mode 16 48.0 =  Faire la moitié du même bras et sans repos enchainer avec l'autre bras
 GAbdoTchpied      Mode 22 66.0 =  
 GSquat 5.4     22+20+20 62.0 +2  
 GPompChinoise      Mode 12 36.0 =  
 GRlvBuste      22+20+20 62.0 +2  
 GFnteLat 5.4     22+22+20 64.0 +2  
 GPompSprmanAlt      Mode 12 36.0 =  
 GAbdoPivo      Mode 40 120.0 =  
 H      9+4+0 13.0 -45  
 Niveau V      09/10/2015    
 B      22+17 39.0 +4  
 A.2      20+16 36.0 +6  
 C.3      9+8 17.0 -3  
 E.2      Mode 10 120.0 -12  
 F      12+13+13+13 51.0 +3  
 G      Mode 36 216.0 +6  
 H      11+10+10+9+9+9 58.0 =  
 K.2      Mode 12 36.0 =  
 Z      7 7.0 -1  
 Niveau V      03/10/2015    
 B      20+15 35.0 -2  
 A.2      16+14 30.0 -6  
 C.3      11+9 20.0 +1  
 E.2      Mode 11 132.0 +12  
 F      Mode 12 48.0 +4  
 G      Mode 35 210.0 +6  
 H      11+10+10+9+9+9 58.0 +2  
 K.2      Mode 12 36.0 =  
 Z      8 8.0 +2  
 Niveau V      30/09/2015    
 B      20+17 37.0 =  
 A.2      19+17 36.0 +3  
 C.3      10+9 19.0 =  
 E.2      Mode 10 120.0 =  
 F      Mode 11 44.0 +2  
 G      Mode 34 204.0 +12  
 H      10+10+9+9+9+9 56.0 +5  
 K.2      Mode 12 36.0 =  
 Z      6 6.0   
 Niveau V      28/09/2015    
 B      19+18 37.0   
 A.2      18+15 33.0 -21  
 C.3      11+8 19.0 -14  
 E.2      Mode 10 120.0 +12  
 F      11+11+10+10 42.0 +2  
 G      Mode 32 192.0 =  
 H      10+8+9+8+8+8 51.0 =  
 K.2      Mode 12 36.0 =  
 Hsol      Mode 11 33.0 =  
 Niveau IV      25/09/2015    
 B.2      Mode 9 54.0 +6  
 A.3      Mode 9 54.0 +6  
 A.2      Mode 9 54.0 +6  
 C.3      9+6+5+4+5+4 33.0 -3  
 E.2      Mode 9 108.0 +12  
 F      Mode 10 40.0 =  
 G      Mode 32 192.0 +6  
 H      10+8+9+8+8+8 51.0 +1  
 K.2      Mode 12 36.0 =  
 Hsol      Mode 11 33.0 =  
 Niveau IV      23/09/2015    
 B.2      Mode 8 48.0 +6  
 A.3      Mode 8 48.0 +6  
 A.2      Mode 8 48.0 +6  
 C.3      8+7+6+5+5+5 36.0 =  
 E.2      Mode 8 96.0 +12  
 F      Mode 10 40.0 +4  
 G      Mode 31 186.0 +6  
 H      9+8+9+8+8+8 50.0 +5  
 K.2      Mode 12 36.0 =  
 Hsol      Mode 11 33.0 +3  
 Niveau IV      22/09/2015    
 B.2      Mode 7 42.0 +6  
 A.3      Mode 7 42.0 +6  
 A.2      Mode 7 42.0 +6  
 C.3      7+7+7+5+5+5 36.0 +4  
 E.2      Mode 7 84.0 +12  
 F      Mode 9 36.0 +4  
 G      Mode 30 180.0 +6  
 H      8+8+8+7+7+7 45.0 +32  
 K.2      Mode 12 36.0 =  
 Hsol      Mode 10 30.0 +3  
 Greggot tv muscu sans matos      19/09/2015    Répéter le tout 3 fois https://www.youtube.com/watch?v=Yo6Z6TjscKM  Musculation - programme sans materiel
 GFnte 5.4     Mode 22 66.0 +2  
 GPmpPiv      Mode 16 48.0 =  Faire la moitié du même bras et sans repos enchainer avec l'autre bras
 GAbdoTchpied      Mode 22 66.0 =  
 GSquat 5.4     Mode 20 60.0 =  
 GPompChinoise      Mode 12 36.0 =  
 GRlvBuste      Mode 20 60.0 =  
 GFnteLat 5.4     20+22+20 62.0 +2  
 GPompSprmanAlt      Mode 12 36.0 =  
 GAbdoPivo      Mode 40 120.0 =  
 H      9+4+0 13.0 -32  
 Niveau IV      17/09/2015    
 B.2      Mode 6 36.0 +12  
 A.3      Mode 6 36.0 +12  
 A.2      Mode 6 36.0 +12  
 C.3      6+6+5+5+5+5 32.0 +8  
 E.2      Mode 6 72.0 +25  
 F      Mode 8 32.0 +8  
 G      Mode 29 174.0 +12  
 H      8+8+8+7+7+7 45.0 +2  
 K.2      Mode 12 36.0 =  
 Hsol      Mode 9 27.0 +6  
 Niveau IV      15/09/2015    
 B.2      Mode 4 24.0 +6  
 A.3      Mode 4 24.0 +6  
 A.2      Mode 4 24.0 +6  
 C.3      Mode 4 24.0 +6  
 E.2      4+4+4+4+4+4+4+4+3+4+4+4 47.0 +11  
 F      Mode 6 24.0 +4  
 G      Mode 27 162.0 +6  
 H      8+8+8+7+6+6 43.0 +3  
 K.2      Mode 12 36.0 =  
 Hsol      Mode 7 21.0 =  
 Niveau IV      14/09/2015    
 B.2      Mode 3 18.0 -48  
 A.3      Mode 3 18.0 -45  
 A.2      Mode 3 18.0 -43  
 C.3      Mode 3 18.0   
 E.2      Mode 3 36.0   
 F      Mode 5 20.0 -24  
 G      Mode 26 156.0 +6  
 H      7+7+7+7+6+6 40.0 +4  
 K.2      Mode 12 36.0 =  
 Hsol      Mode 7 21.0 +3  
 Greggot tv muscu sans matos      11/09/2015    Répéter le tout 3 fois https://www.youtube.com/watch?v=Yo6Z6TjscKM  Musculation - programme sans materiel
 GFnte 4.5     20+22+22 64.0 +4  
 GPmpPiv      Mode 16 48.0 =  Faire la moitié du même bras et sans repos enchainer avec l'autre bras
 GAbdoTchpied      Mode 22 66.0 +6  
 GSquat 4.5     Mode 20 60.0 =  
 GPompChinoise      Mode 12 36.0 +6  
 GRlvBuste      Mode 20 60.0 =  
 GFnteLat      Mode 20 60.0 =  
 GPompSprmanAlt      Mode 12 36.0 +6  
 GAbdoPivo      Mode 40 120.0 =
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