Train harder than last time

[Morn]

Hier wird ja immer noch durchgezogen

[Béla]

Hier wird ja immer noch durchgezogen

Ja, definitiv. Bin ja seit ein paar Monaten bei Thomas im Coaching. Läuft super. seit dieser Woche wird gecuttet. Ich bin gespannt. Habe mittlerweile die 70 kg geknackt. Mal sehen, was so freigelegt wird.

5 Arme (Bizeps/Trizeps)

enges Bankdrücken Multipresse
Set 1: 56.5 kg x 10
Set 2: 56.5 kg x 10
Set 3: 56.5 kg x 10
Set 4: 56.5 kg x 8
Set 5: 46.5 kg x 6 [Drop-Satz]
Set 6: 36.5 kg x 8 [Drop-Satz]

Überkopf-Trizepsstrecken (Kabelzug)
Set 1: 15 kg x 12
Set 2: 15 kg x 11
Set 3: 15 kg x 10

Bizepscurl (Langhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 10

Hammer Curl (Kurzhantel)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 11
Set 3: 17.5 kg x 10

Pushdowns Untergriff Einarmig
Set 1: 10 kg x 12
Set 2: 10 kg x 13
Set 3: 10 kg x 11

Preacher Curl (Maschine)
Set 1: 16.25 kg x 14
Set 2: 16.25 kg x 14
Set 3: 16.25 kg x 13
Set 4: 13.75 kg x 4 [Drop-Satz]
Set 5: 10 kg x 6 [Drop-Satz]

[Béla]

Brust & Vordere/Seitliche Schulter (Heavy)

Schrägbankdrücken (Smith Machine)
Set 1: 51.5 kg x 7
Set 2: 51.5 kg x 4 [Drop-Satz]
Set 3: 51.5 kg x 3 [Drop-Satz]
Set 4: 51.5 kg x 7
Set 5: 51.5 kg x 3 [Drop-Satz]
Set 6: 51.5 kg x 2 [Drop-Satz]
Set 7: 51.5 kg x 6
Set 8: 51.5 kg x 3 [Drop-Satz]
Set 9: 51.5 kg x 2 [Drop-Satz]
Set 10: 49 kg x 8
Set 11: 49 kg x 3 [Drop-Satz]
Set 12: 49 kg x 2 [Drop-Satz]

Bankdrücken (Smith Machine)
Set 1: 61.5 kg x 10
Set 2: 61.5 kg x 10
Set 3: 61.5 kg x 8
Set 4: 49 kg x 8 [Drop-Satz]
Set 5: 39 kg x 7 [Drop-Satz]

Schulterdrücken (Smith Machine)
Set 1: 39 kg x 7
Set 2: 39 kg x 3 [Drop-Satz]
Set 3: 39 kg x 2 [Drop-Satz]
Set 4: 39 kg x 7
Set 5: 39 kg x 3 [Drop-Satz]
Set 6: 39 kg x 2 [Drop-Satz]
Set 7: 39 kg x 7
Set 8: 39 kg x 2 [Drop-Satz]
Set 9: 39 kg x 1 [Drop-Satz]
Set 10: 39 kg x 5
Set 11: 39 kg x 1 [Drop-Satz]
Set 12: 39 kg x 1 [Drop-Satz]

Seitheben Kabel L
Set 1: 6.75 kg x 15
Set 2: 6.75 kg x 15
Set 3: 6.75 kg x 15

Dip Maschine im sitzen
Set 1: 72.5 kg x 12
Set 2: 72.5 kg x 12
Set 3: 72.5 kg x 12
Set 4: 72.5 kg x 10

Butterfly Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 13
Set 4: 33 kg x 7 [Drop-Satz]
Set 5: 26 kg x 7 [Drop-Satz]

[Béla]

2 Rücken & Hintere Schulter


Rudern Hammer Strength Neutraler Griff
Set 1: 45 kg x 8
Set 2: 45 kg x 3 [Drop-Satz]
Set 3: 45 kg x 3 [Drop-Satz]
Set 4: 45 kg x 8
Set 5: 45 kg x 3 [Drop-Satz]
Set 6: 45 kg x 3 [Drop-Satz]
Set 7: 45 kg x 8
Set 8: 45 kg x 3 [Drop-Satz]
Set 9: 45 kg x 2 [Drop-Satz]
Set 10: 45 kg x 8
Set 11: 45 kg x 2 [Drop-Satz]
Set 12: 45 kg x 2 [Drop-Satz]

Klimmzüge (Unterstützt)
Set 1: 14 kg x 10
Set 2: 14 kg x 10
Set 3: 14 kg x 10
Set 4: 14 kg x 9

Iso-laterales Rudern
Set 1: 42.5 kg x 11
Set 2: 42.5 kg x 10
Set 3: 42.5 kg x 9
Set 4: 30 kg x 8 [Drop-Satz]
Set 5: 25 kg x 5 [Drop-Satz]

Face Pull
Set 1: 36.25 kg x 14
Set 2: 36.25 kg x 14
Set 3: 36.25 kg x 14
Set 4: 26.25 kg x 7 [Drop-Satz]
Set 5: 21.25 kg x 5 [Drop-Satz]

Butterfly Reverse
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12

Hyperextension
Set 1: 18 wiederholungen
Set 2: 15 wiederholungen
Set 3: 15 wiederholungen
Set 4: 15 wiederholungen

[Béla]

3 Beine & Waden

Beinpresse
Set 1: 170 kg x 10
Set 2: 170 kg x 10
Set 3: 170 kg x 10
Set 4: 170 kg x 9

Beinpresse Hammer Strength Stack
Set 1: 80 kg x 12
Set 2: 80 kg x 6 [Drop-Satz]
Set 3: 80 kg x 5 [Drop-Satz]
Set 4: 80 kg x 12
Set 5: 80 kg x 5 [Drop-Satz]
Set 6: 80 kg x 4 [Drop-Satz]
Set 7: 80 kg x 12
Set 8: 80 kg x 5 [Drop-Satz]
Set 9: 80 kg x 2 [Drop-Satz]
Set 10: 80 kg x 12
Set 11: 80 kg x 4 [Drop-Satz]
Set 12: 80 kg x 2 [Drop-Satz]

Beinstrecken
Set 1: 50 kg x 14
Set 2: 50 kg x 14
Set 3: 50 kg x 14
Set 4: 35 kg x 6 [Drop-Satz]
Set 5: 25 kg x 5 [Drop-Satz]

Liegendes Beinbeugen (Maschine)
Set 1: 27.5 kg x 14
Set 2: 27.5 kg x 14
Set 3: 27.5 kg x 12
Set 4: 20 kg x 5 [Drop-Satz]
Set 5: 15 kg x 6 [Drop-Satz]

Wadendrücken (Maschine)
"7"
Set 1: 90 kg x 15
Set 2: 90 kg x 15
Set 3: 90 kg x 15
Set 4: 90 kg x 14

[Béla]

4 Schultern & Brust (Hypertrophie/Pump)

Seitheben (Maschine)
Set 1: 37.5 kg x 10
Set 2: 37.5 kg x 3 [Drop-Satz]
Set 3: 37.5 kg x 3 [Drop-Satz]
Set 4: 37.5 kg x 9
Set 5: 37.5 kg x 3 [Drop-Satz]
Set 6: 37.5 kg x 2 [Drop-Satz]
Set 7: 37.5 kg x 8
Set 8: 37.5 kg x 2 [Drop-Satz]
Set 9: 37.5 kg x 2 [Drop-Satz]

Schulterdrücken (Smith Machine)
Set 1: 29 kg x 15
Set 2: 29 kg x 15
Set 3: 29 kg x 15
Set 4: 29 kg x 13

Negatives Bankdrücken (Langhantel)
Set 1: 67.5 kg x 10
Set 2: 67.5 kg x 10
Set 3: 67.5 kg x 9
Set 4: 60 kg x 5 [Drop-Satz]
Set 5: 40 kg x 10 [Drop-Satz]

Seitheben (Kurzhantel)
Set 1: 9 kg x 15
Set 2: 9 kg x 15
Set 3: 9 kg x 15
Set 4: 9 kg x 13

Überzüge
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 14
Set 4: 25 kg x 12

Schulterheben (Kurzhantel)
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 11
Set 3: 42.5 kg x 10

[Béla]

5 Arme (Bizeps/Trizeps)


enges Bankdrücken Multipresse
Set 1: 59 kg x 10
Set 2: 59 kg x 10
Set 3: 59 kg x 9
Set 4: 59 kg x 8
Set 5: 49 kg x 5 [Drop-Satz]
Set 6: 39 kg x 6 [Drop-Satz]

Überkopf-Trizepsstrecken (Kabelzug)
Set 1: 15 kg x 12

Trizepsdrücken Überkopf Einarmig
Set 1: 6.25 kg x 12
Set 2: 6.25 kg x 12

Bizepscurl (Langhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 11

Hammer Curl (Kurzhantel)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 11

Pushdowns Untergriff Einarmig
Set 1: 10 kg x 13
Set 2: 10 kg x 10
Set 3: 8.75 kg x 10

Konzentrationscurl
Set 1: 9 kg x 14
Set 2: 9 kg x 14
Set 3: 9 kg x 11
Set 4: 7 kg x 4 [Drop-Satz]
Set 5: 6 kg x 3 [Drop-Satz]

[Béla]

1 Brust & Vordere/Seitliche Schulter (Heavy)


Schrägbankdrücken (Smith Machine)
Set 1: 51.5 kg x 8
Set 2: 51.5 kg x 3 [Drop-Satz]
Set 3: 51.5 kg x 3 [Drop-Satz]
Set 4: 51.5 kg x 8
Set 5: 51.5 kg x 3 [Drop-Satz]
Set 6: 51.5 kg x 2 [Drop-Satz]
Set 7: 51.5 kg x 6
Set 8: 51.5 kg x 2 [Drop-Satz]
Set 9: 51.5 kg x 1 [Drop-Satz]
Set 10: 49 kg x 8
Set 11: 49 kg x 3 [Drop-Satz]
Set 12: 49 kg x 1 [Drop-Satz]

Bankdrücken (Smith Machine)
Set 1: 61.5 kg x 10
Set 2: 61.5 kg x 10
Set 3: 61.5 kg x 8
Set 4: 49 kg x 7 [Drop-Satz]
Set 5: 39 kg x 8 [Drop-Satz]

Schulterdrücken (Smith Machine)
Set 1: 39 kg x 7
Set 2: 39 kg x 3 [Drop-Satz]
Set 3: 39 kg x 2 [Drop-Satz]
Set 4: 39 kg x 6
Set 5: 39 kg x 2 [Drop-Satz]
Set 6: 39 kg x 1 [Drop-Satz]
Set 7: 36.5 kg x 7
Set 8: 36.5 kg x 2 [Drop-Satz]
Set 9: 36.5 kg x 2 [Drop-Satz]
Set 10: 36.5 kg x 7
Set 11: 36.5 kg x 2 [Drop-Satz]
Set 12: 36.5 kg x 1 [Drop-Satz]

Seitheben (Kabel)
Set 1: 6.88 kg x 15
Set 2: 6.88 kg x 15
Set 3: 6.88 kg x 14

Dip Maschine im sitzen
Set 1: 72.5 kg x 12
Set 2: 72.5 kg x 12
Set 3: 72.5 kg x 12
Set 4: 72.5 kg x 11

Butterfly Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 13
Set 4: 33 kg x 4 [Drop-Satz]
Set 5: 26 kg x 4 [Drop-Satz]

[Béla]

2 Rücken & Hintere Schulter


Rudern Hammer Strength Neutraler Griff
Set 1: 50 kg x 8
Set 2: 50 kg x 4 [Drop-Satz]
Set 3: 50 kg x 2 [Drop-Satz]
Set 4: 50 kg x 8
Set 5: 50 kg x 4 [Drop-Satz]
Set 6: 50 kg x 2 [Drop-Satz]
Set 7: 50 kg x 8
Set 8: 50 kg x 3 [Drop-Satz]
Set 9: 50 kg x 2 [Drop-Satz]
Set 10: 50 kg x 8
Set 11: 50 kg x 2 [Drop-Satz]
Set 12: 50 kg x 2 [Drop-Satz]

Klimmzüge (Unterstützt)
Set 1: 14 kg x 10
Set 2: 14 kg x 10
Set 3: 14 kg x 10
Set 4: 14 kg x 10

Iso-laterales Rudern
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 10
Set 3: 42.5 kg x 10
Set 4: 30 kg x 8 [Drop-Satz]
Set 5: 25 kg x 8 [Drop-Satz]

Face Pull
Set 1: 37.5 kg x 12
Set 2: 37.5 kg x 12
Set 3: 37.5 kg x 11
Set 4: 27.5 kg x 7 [Drop-Satz]
Set 5: 22.5 kg x 6 [Drop-Satz]

Butterfly Reverse
Set 1: 40 kg x 14
Set 2: 40 kg x 12
Set 3: 40 kg x 12

Hyperextension
Set 1: 20 wiederholungen
Set 2: 17 wiederholungen
Set 3: 17 wiederholungen
Set 4: 15 wiederholungen

[Béla]

3 Beine & Waden


Beinpresse
Set 1: 170 kg x 10
Set 2: 170 kg x 10
Set 3: 170 kg x 10
Set 4: 170 kg x 10

Beinpresse Hammer Strength Stack
Set 1: 80 kg x 12
Set 2: 80 kg x 5 [Drop-Satz]
Set 3: 80 kg x 3 [Drop-Satz]
Set 4: 85 kg x 12
Set 5: 85 kg x 5 [Drop-Satz]
Set 6: 85 kg x 4 [Drop-Satz]
Set 7: 85 kg x 12
Set 8: 85 kg x 4 [Drop-Satz]
Set 9: 85 kg x 2 [Drop-Satz]
Set 10: 85 kg x 12
Set 11: 85 kg x 3 [Drop-Satz]
Set 12: 85 kg x 1 [Drop-Satz]

Beinstrecken Hammer Strength
Set 1: 47 kg x 14
Set 2: 52 kg x 14
Set 3: 54 kg x 13
Set 4: 40 kg x 4 [Drop-Satz]
Set 5: 26 kg x 4 [Drop-Satz]

Beinbeuger Sitzend Hammer Strength
Set 1: 56.5 kg x 12
Set 2: 56.5 kg x 11
Set 3: 56.5 kg x 10
Set 4: 40 kg x 5 [Drop-Satz]
Set 5: 33 kg x 6 [Drop-Satz]

Wadendrücken (Maschine)
Set 1: 90 kg x 15
Set 2: 90 kg x 15
Set 3: 90 kg x 15
Set 4: 90 kg x 15

[Béla]

4 Schultern & Brust (Hypertrophie/Pump)

Seitheben (Maschine)
Set 1: 37.5 kg x 10
Set 2: 37.5 kg x 4 [Drop-Satz]
Set 3: 37.5 kg x 3 [Drop-Satz]
Set 4: 37.5 kg x 10
Set 5: 37.5 kg x 3 [Drop-Satz]
Set 6: 37.5 kg x 2 [Drop-Satz]
Set 7: 37.5 kg x 10
Set 8: 37.5 kg x 2 [Drop-Satz]
Set 9: 37.5 kg x 2 [Drop-Satz]

Schulterdrücken (Smith Machine)
Set 1: 29 kg x 15
Set 2: 29 kg x 15
Set 3: 29 kg x 15
Set 4: 29 kg x 15

Negatives Bankdrücken (Langhantel)
Set 1: 67.5 kg x 10
Set 2: 67.5 kg x 10
Set 3: 67.5 kg x 9
Set 4: 50 kg x 7 [Drop-Satz]
Set 5: 40 kg x 11 [Drop-Satz]

Seitheben (Kurzhantel)
Set 1: 9 kg x 15
Set 2: 9 kg x 15
Set 3: 9 kg x 15
Set 4: 9 kg x 15

Überzüge
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 14
Set 4: 25 kg x 13

Schulterheben (Kurzhantel)
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 11
Set 3: 42.5 kg x 10

[Béla]

5 Arme (Bizeps/Trizeps)

enges Bankdrücken Multipresse
Set 1: 59 kg x 10
Set 2: 59 kg x 10
Set 3: 59 kg x 10
Set 4: 59 kg x 8
Set 5: 49 kg x 8 [Drop-Satz]
Set 6: 39 kg x 7 [Drop-Satz]

Trizeps Pushdowns Einarmig Obergriff
Set 1: 7.5 kg x 12
Set 2: 10 kg x 10
Set 3: 10 kg x 10

Bizepscurl (Langhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 10

Hammer Curl (Kurzhantel)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 11

Pushdowns Untergriff Einarmig
Set 1: 8.75 kg x 14
Set 2: 8.75 kg x 13
Set 3: 8.75 kg x 12

Konzentrationscurl
Set 1: 9 kg x 14
Set 2: 9 kg x 14
Set 3: 9 kg x 11
Set 4: 7 kg x 4 [Drop-Satz]
Set 5: 6 kg x 3 [Drop-Satz]

[Béla]

1 Brust & Vordere/Seitliche Schulter (Heavy)

Schrägbankdrücken (Smith Machine)
Set 1: 51.5 kg x 8
Set 2: 51.5 kg x 3 [Drop-Satz]
Set 3: 51.5 kg x 2 [Drop-Satz]
Set 4: 51.5 kg x 8
Set 5: 51.5 kg x 3 [Drop-Satz]
Set 6: 51.5 kg x 2 [Drop-Satz]
Set 7: 51.5 kg x 7
Set 8: 51.5 kg x 2 [Drop-Satz]
Set 9: 51.5 kg x 1 [Drop-Satz]
Set 10: 51.5 kg x 6
Set 11: 51.5 kg x 1 [Drop-Satz]
Set 12: 51.5 kg x 1 [Drop-Satz]

Bankdrücken (Smith Machine)
Set 1: 61.5 kg x 10
Set 2: 61.5 kg x 10
Set 3: 61.5 kg x 9
Set 4: 49 kg x 6 [Drop-Satz]
Set 5: 39 kg x 8 [Drop-Satz]

Schulterdrücken (Smith Machine)
Set 1: 39 kg x 6
Set 2: 39 kg x 2 [Drop-Satz]
Set 3: 39 kg x 2 [Drop-Satz]
Set 4: 36.5 kg x 8
Set 5: 36.5 kg x 3 [Drop-Satz]
Set 6: 36.5 kg x 2 [Drop-Satz]
Set 7: 36.5 kg x 7
Set 8: 36.5 kg x 2 [Drop-Satz]
Set 9: 36.5 kg x 2 [Drop-Satz]
Set 10: 36.5 kg x 7
Set 11: 36.5 kg x 2 [Drop-Satz]
Set 12: 36.5 kg x 1 [Drop-Satz]

Seitheben Kabel L
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12

Dip Maschine im sitzen
Set 1: 72.5 kg x 12
Set 2: 72.5 kg x 12
Set 3: 72.5 kg x 12
Set 4: 72.5 kg x 12

Butterfly Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 10
Set 4: 33 kg x 3 [Drop-Satz]
Set 5: 26 kg x 3 [Drop-Satz]