Jay - Schulter/Bizeps Reha nach OP - WK Bilder/Berichte 139-144

[Jay]

gestern UK

FitNotes Workout - Sonntag 21st Juni 2026
Total Sets: 18
Total Reps: 281

** Seated Leg Curl NRG **
- 131.0 kgs x 10 reps [reha setup 8,E, zurückgelehnt]
- 117.0 kgs x 10 reps [8,E, doppelpaused squeezypeezy]
- 117.0 kgs x 10 reps

** Squats Smith Machine paused **
- 130.0 kgs x 8 reps [flats, no sleeves, no belt, slow, paused]
- 140.0 kgs x 6 reps
- 140.0 kgs x 6 reps

** Good Morning Barbell **
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 8 reps

** Leg Extension NRG **
- 143.0 kgs x 14 reps [pad, gurt, doppelpaused, sitz 8/9]

** Standing Leg Curl Gym 80 **
- 72.5 kgs x 13 reps [squeezypeezy]

** Gymleco Pendulum Squat **
- 40.0 kgs x 12 reps [heels, no sleeves, quads only]

** Romanian Deadlift **
- 60.0 kgs x 15 reps [PR]
- 60.0 kgs x 15 reps

** Adductor machine **
- 143.0 kgs x 19 reps [beine gestreckt]
- 143.0 kgs x 40 reps [beine normal]

** Abductor machine **
- 143.0 kgs x 33 reps
- 143.0 kgs x 30 reps

** Stir the Pot Planks Bosu Ball (shoulder reha) **
- 95.0 kgs x 20 reps

[Searching]

Starke stir the Pot Planks Bosu Ball

[Jay]

Starke stir the Pot Planks Bosu Ball

Danke
hab alles gegeben
Hoffe hast den RDL PR auch gesehen

[Pralzy]

[...]
** Adductor machine **
[...]
- 143.0 kgs x 40 reps [beine normal]
[...]

Ist das nicht maximal räudig gegen Ende?

[Jay]

[...]
** Adductor machine **
[...]
- 143.0 kgs x 40 reps [beine normal]
[...]

Ist das nicht maximal räudig gegen Ende?

doch
aber man gewöhnt sich dran

[Jay]

heute

FitNotes Workout - Montag 22nd Juni 2026
Total Sets: 32
Total Reps: 587

** Stir the Pot Planks Bosu Ball (shoulder reha) **
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps

** external rotation DB standing **
- 8.0 kgs x 25 reps
- 8.0 kgs x 25 reps

** internal Rotation DB lying **
- 8.0 kgs x 25 reps [PR]
- 8.0 kgs x 25 reps

** Incline Barbell Bench Press **
- 80.0 kgs x 8 reps
- 85.0 kgs x 7 reps
- 85.0 kgs x 7 reps
- 75.0 kgs x 11 reps

** Dips paused **
- 95.0 kgs x 10 reps [PR]
- 95.0 kgs x 6 reps

** Pushups an Griffen **
- 95.0 kgs x 25 reps [mit aktiver Protraktion oben]

** Cable Pullover 1arm **
- 42.5 kgs x 22 reps [PR]
- 47.5 kgs x 15 reps [PR] [rechts same]

** HS MTS Front Lat Pulldown D-Handle 1arm **
- 50.0 kgs x 20 reps [PR] [sitz 4]
- 50.0 kgs x 20 reps

** 1leg Calf Extensions machine LF (mit Rotation) **
- 110.0 kgs x 13 reps [PR]
- 110.0 kgs x 12 reps

** Cable Row einzelgriffe (upper Back) **
- 40.0 kgs x 36 reps [PR] [bwx unten]
- 47.0 kgs x 25 reps [PR]
- 54.0 kgs x 18 reps
- 54.0 kgs x 16 reps
- 40.0 kgs x 15 reps [drop]
- 26.0 kgs x 15 reps [drop]

** Calf Raise Legpress LF stack **
- 167.5 kgs x 20 reps [gestreckt, quickpaused]
- 167.5 kgs x 5 reps
- 167.5 kgs x 5 reps

** Cable Pullover **
- 82.5 kgs x 21 reps [PR]

** Lat Pulldown pronated extra wide **
- 33.0 kgs x 30 reps

** LF Lat Pulldown wide stack **
- 40.0 kgs x 40 reps [PR]
- 55.0 kgs x 25 reps [PR]

[Jay]

gestern schulter/arme

FitNotes Workout - Dienstag 23rd Juni 2026
Total Sets: 47
Total Reps: 825

** external rotation DB standing **
- 8.0 kgs x 30 reps [PR]
- 10.0 kgs x 12 reps

** internal Rotation DB lying **
- 8.0 kgs x 30 reps [PR]
- 10.0 kgs x 12 reps

** Overhead Press paused **
- 50.0 kgs x 12 reps [PR]
- 55.0 kgs x 10 reps [PR]
- 60.0 kgs x 7 reps [PR]

** Behind The Neck Barbell Press standing **
- 40.0 kgs x 13 reps

** 1arm Standing Dumbbell Overhead Press **
- 18.0 kgs x 8 reps [3ct hold @top]

** rear Delt Dumbbell seated **
- 10.0 kgs x 40 reps
- 14.0 kgs x 35 reps [PR]
- 18.0 kgs x 25 reps
- 18.0 kgs x 25 reps

** external Rotation cable **
- 8.75 kgs x 25 reps [elbow @torso]

** Cable overhead press with external rotation pull **
- 6.25 kgs x 25 reps [PR] [arme frontal, kabel kniehöhe (16 oben sichtbar)]

** internal Rotation cable **
- 11.25 kgs x 25 reps [PR] [elbow @torso]

** Cable overhead press with internal rotation pull **
- 6.25 kgs x 25 reps [PR] [arme frontal, kabel kniehöhe (16 oben sichtbar)]

** Lateral Raises dual cable LF **
- 13.75 kgs x 17 reps [PR] [liegend, kabel 3. unterst]
- 13.75 kgs x 14 reps

** Y-Raises @dual cable cablerow **
- 19.0 kgs x 20 reps [PR]
- 12.0 kgs x 12 reps [drop]

** reverse Butterfly LF **
- 65.0 kgs x 18 reps [sitz 3, HG, Brustbein hoch]
- 65.0 kgs x 17 reps
- 102.5 kgs x 13 reps [OG]

** Lateral Machine Raise LF **
- 35.0 kgs x 13 reps [sitz 3, Reverse]

** Pushdowns 1arm @Lat Pulldown **
- 13.0 kgs x 18 reps [PR] [zurückgelehnt, doppelpaused]
- 13.0 kgs x 16 reps
- 20.0 kgs x 11 reps [vorgelehnt]

** Seated Incline Curl (ellbogen abgestützt @ Latzug Polster) **
- 16.0 kgs x 18 reps [PR] [links 30x8kg]
- 16.0 kgs x 14 reps [fullstretch paused, links 30x8kg]
- 16.0 kgs x 14 reps [fullstretch paused, links 30x8kg]

** Dumbbell Overhead Triceps Extension **
- 12.0 kgs x 20 reps [paused]
- 12.0 kgs x 18 reps
- 12.0 kgs x 16 reps

** DB Hammer Curl preacher bench reverse 1arm **
- 18.0 kgs x 16 reps [PR] [links 15x12kg]
- 18.0 kgs x 14 reps [links 25x10kg]
- 10.0 kgs x 40 reps [PR] [links 22reps]

** Rope Pushdown **
- 31.5 kgs x 12 reps [langes Seil, vorgelehnt]

** reverse Curls @preacher **
- 17.5 kgs x 25 reps
- 17.5 kgs x 10 reps [restpause]
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Wrist Curls cable Bar beidarmig /w Finger Curls **
- 35.0 kgs x 30 reps
- 35.0 kgs x 10 reps [restpause]
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps


heute wieder UK

FitNotes Workout - Mittwoch 24th Juni 2026
Total Sets: 26
Total Reps: 323

** Bulgarian Split Squats (Kategorie Warmup/Mobility) **
- 95.0 kgs x 30 reps [PR]
- 95.0 kgs x 30 reps

** Seated Leg Curl LF **
- 110.0 kgs x 15 reps [reha setup, 6, -1, M]
- 117.5 kgs x 12 reps
- 110.0 kgs x 9 reps [sitz 5, vorgebeugt, stretch, doppelpaused]
- 110.0 kgs x 9 reps

** HS MTS Leg Extension 1Leg **
- 77.5 kgs x 16 reps [sitz 9, gurt, doppelpaused]
- 77.5 kgs x 14 reps [same]

** Calf Raise Smith machine 1leg **
- 50.0 kgs x 12 reps [stretch]
- 50.0 kgs x 11 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Barbell Squat highbar 2ct atg paused **
- 140.0 kgs x 5 reps [flats, raw]
- 130.0 kgs x 6 reps
- 130.0 kgs x 6 reps
- 130.0 kgs x 6 reps

** seated Good Morning Barbell **
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps

** Cybex Hacksquats **
- 100.0 kgs x 12 reps [flats, eng, slow, quads only]

** LF Optima Adductor (bodyworx oben) **
- 65.5 kgs x 10 reps [doppelpaused stretch]
- 65.5 kgs x 8 reps [same]

** HS Glute Drive (Hip Thrust) **
- 200.0 kgs x 10 reps [doppelpaused, druck über aussenrist]

** Lying Leg Curl LF **
- 75.0 kgs x 13 reps [PR]
- 75.0 kgs x 10 reps

** Calf Extensions machine LF (mit Rotation) **
- 167.5 kgs x 25 reps [füsse kollabiert]
- 167.5 kgs x 10 reps [restpause]

[Jay]

heute noch 12 Wochen Kontrolle gehabt
diverse Kraft- und Mobilitätstests gemacht
Überall sehr gut
Anteversion mit 90° Ellbogenwinkel hab ich den Arzt fast hochgehoben
er meinte dann so einen Verlauf hätte er noch nie gesehen
Bizeps sehe auch gut aus und ich hab nun offiziell die Freigabe für "richtiges" Training

Lediglich sehr schwere und ruckartige Belastungen sollte ich noch mindestens 3 Monate vermeiden. Vorallem im supinierten Griff.

Aber auf die Frage, ob ich z.B Klimmzüge machen dürfe, meinte er, dass nichts dagegen spreche.

Werde aber sicher noch ein paar Wochen damit warten, bzw. erst langsam mit Latzug wieder steigern.

Bezüglich Kreuzheben konnte/wollte er keine Aussage treffen. Find ich auch schwierig abzuschätzen... Der Arm sollte ja eigentlich gestreckt und ohne direkte Last auf den Bizeps sein, aber es hängen dann doch schnell mal 150 oder 200 Kilo an den Armen.
Find ich bisschen sketchy
mal schauen

[Jay]

heute Morgen

FitNotes Workout - Donnerstag 25th Juni 2026
Total Sets: 32
Total Reps: 472

** Bent-over Row Dumbbell **
- 20.0 kgs x 30 reps [PR]
- 30.0 kgs x 22 reps
- 30.0 kgs x 19 reps
- 30.0 kgs x 17 reps

** Incline Bench Press paused **
- 60.0 kgs x 18 reps [PR]
- 70.0 kgs x 12 reps
- 80.0 kgs x 7 reps
- 80.0 kgs x 7 reps

** Pullups assisted **
- 55.0 kgs x 12 reps [PR] [-40kg, doppelpaused]
- 55.0 kgs x 10 reps
- 55.0 kgs x 9 reps
- 55.0 kgs x 9 reps

** Gymleco standing chest Press PL **
- 70.0 kgs x 13 reps [PR] [paused, rückenlehne 2. grösste ROM, schräger Griff, 2 Löcher sichtbar oben]
- 80.0 kgs x 9 reps [PR]
- 80.0 kgs x 8 reps
- 80.0 kgs x 7 reps

** HS High Row **
- 110.0 kgs x 12 reps [sitz 5]
- 110.0 kgs x 12 reps
- 90.0 kgs x 16 reps [PR]
- 90.0 kgs x 15 reps

** Pushups an Griffen **
- 95.0 kgs x 25 reps [mit aktiver Protraktion]
- 95.0 kgs x 25 reps

** Cable Pullover **
- 82.5 kgs x 23 reps [PR]
- 87.5 kgs x 16 reps [PR]
- 87.5 kgs x 16 reps
- 87.5 kgs x 15 reps

** Lat Pulldown pronated extra wide **
- 57.0 kgs x 12 reps [drop nach pullovers]
- 57.0 kgs x 12 reps [drop]
- 57.0 kgs x 12 reps [drop]
- 57.0 kgs x 12 reps [drop]

** Stir the Pot Planks Bosu Ball (shoulder reha) **
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps

[Searching]

[Jay]

Schulter heute

FitNotes Workout - Freitag 26th Juni 2026
Total Sets: 28
Total Reps: 471

** external rotation DB standing **
- 8.0 kgs x 30 reps
- 10.0 kgs x 15 reps

** internal Rotation DB lying **
- 8.0 kgs x 30 reps [PR]
- 10.0 kgs x 15 reps

** Overhead Press **
- 60.0 kgs x 7 reps
- 70.0 kgs x 2 reps
- 65.0 kgs x 5 reps

** Z-Press paused **
- 50.0 kgs x 7 reps
- 50.0 kgs x 6 reps

** rear Delt Dumbbell seated **
- 20.0 kgs x 25 reps
- 20.0 kgs x 25 reps
- 20.0 kgs x 25 reps

** external Rotation cable **
- 8.75 kgs x 27 reps [PR] [elbow @torso]
- 11.25 kgs x 6 reps [PR]

** internal Rotation cable **
- 8.75 kgs x 40 reps [PR] [elbow @torso]
- 11.25 kgs x 20 reps

** Lateral Raises dual cable (cablerow) **
- 19.0 kgs x 21 reps
- 19.0 kgs x 18 reps
- 19.0 kgs x 17 reps

** Lateral Dumbbell Raise (standing) **
- 16.0 kgs x 24 reps
- 16.0 kgs x 22 reps

** reverse Butterfly LF **
- 100.0 kgs x 13 reps [OG]
- 100.0 kgs x 12 reps
- 87.5 kgs x 20 reps [PR]
- 87.5 kgs x 5 reps [restpause]
- 87.5 kgs x 5 reps
- 65.0 kgs x 17 reps [drop]
- 42.5 kgs x 12 reps [HG, Brustbein hoch]

[Jay]

Arme/Waden Samstag

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FitNotes Workout - Samstag 27th Juni 2026
Total Sets: 30
Total Reps: 392

** Pushdowns 1arm @Lat Pulldown **
- 13.0 kgs x 19 reps [PR] [zurückgelehnt, doppelpaused]
- 13.0 kgs x 17 reps
- 13.0 kgs x 17 reps
- 13.0 kgs x 16 reps

** Seated Incline Curl (ellbogen abgestützt @ Latzug Polster) **
- 16.0 kgs x 18 reps [fullstretch paused, links 25x10kg]
- 16.0 kgs x 15 reps [fullstretch paused, links 23x10kg]
- 16.0 kgs x 14 reps [fullstretch paused, links 21x10kg]
- 16.0 kgs x 12 reps [fullstretch paused, links 20x10kg]

** Frenchpress Incline 30° **
- 12.0 kgs x 20 reps [PR]
- 12.0 kgs x 18 reps
- 10.0 kgs x 24 reps

** DB Hammer Curl preacher bench reverse 1arm **
- 12.0 kgs x 17 reps [beidarmig]
- 12.0 kgs x 17 reps

** Calf Raise Smith machine 1leg **
- 50.0 kgs x 13 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Wrist Curls Dumbbell /w Finger **
- 20.0 kgs x 12 reps
- 20.0 kgs x 5 reps [restpause]
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

** Wrist Curls Dumbbell **
- 20.0 kgs x 15 reps [drop]

** Wrist Extension Barbell **
- 20.0 kgs x 19 reps [@reverse preacher]
- 20.0 kgs x 7 reps [restpause]
- 20.0 kgs x 7 reps
- 20.0 kgs x 7 reps
- 20.0 kgs x 7 reps

** reverse Curls **
- 20.0 kgs x 12 reps [drop]

** Calf Raise Legpress LF stack **
- 167.5 kgs x 20 reps [gestreckt, quickpaused]
- 167.5 kgs x 5 reps
- 167.5 kgs x 5 reps

Beine+Side Delts Sonntag

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FitNotes Workout - Sonntag 28th Juni 2026
Total Sets: 27
Total Reps: 397

** Bulgarian Split Squats (Kategorie Warmup/Mobility) **
- 95.0 kgs x 30 reps
- 95.0 kgs x 30 reps

** Standing Leg Curl HS PL **
- 40.0 kgs x 18 reps
- 45.0 kgs x 13 reps

** Squats Smith Machine **
- 160.0 kgs x 12 reps [flats, sleeves, belt]
- 170.0 kgs x 8 reps
- 140.0 kgs x 10 reps [flats, sleeves, belt, slow, aufrecht, stretch, quads only]

** Romanian Deadlift **
- 100.0 kgs x 12 reps [paused]
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Lateral Raises dual cable (cablerow) **
- 19.0 kgs x 21 reps
- 19.0 kgs x 18 reps
- 19.0 kgs x 17 reps
- 19.0 kgs x 16 reps

** FFE Split Squats Smith Machine **
- 60.0 kgs x 12 reps [PR] [flats, stange höhe Ferse]
- 60.0 kgs x 10 reps

** Seated Leg Curl LF **
- 112.5 kgs x 15 reps [aufrecht, 5, -1, M]
- 120.0 kgs x 12 reps
- 105.0 kgs x 9 reps [zurückgelehnt, doppelpaused]

** HS MTS Leg Extension 1Leg **
- 77.5 kgs x 18 reps [sitz 9, Gurt]
- 77.5 kgs x 16 reps

** Abductor machine **
- 130.0 kgs x 30 reps
- 130.0 kgs x 6 reps [restpause]
- 130.0 kgs x 6 reps

** LF Optima Adductor (bodyworx oben) **
- 65.5 kgs x 10 reps [doppelpaused stretch]

** Adductors standing (Ruderergometer) **
- 95.0 kgs x 12 reps [PR]

[Jay]

Brust/Rücken/Waden/Core heute

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FitNotes Workout - Montag 29th Juni 2026
Total Sets: 33
Total Reps: 492

** external rotation DB standing **
- 8.0 kgs x 30 reps

** internal Rotation DB lying **
- 8.0 kgs x 30 reps

** Bent-over Row Dumbbell **
- 30.0 kgs x 24 reps [PR]
- 32.0 kgs x 20 reps
- 25.0 kgs x 30 reps [PR]

** Incline Barbell Bench Press **
- 80.0 kgs x 10 reps
- 90.0 kgs x 6 reps
- 85.0 kgs x 7 reps
- 80.0 kgs x 9 reps

** Pullups assisted **
- 62.0 kgs x 13 reps [PR] [-33kg, doppelpaused]
- 62.0 kgs x 12 reps
- 62.0 kgs x 11 reps

** Gymleco standing chest Press PL **
- 80.0 kgs x 12 reps [PR] [paused, rückenlehne 2. grösste ROM, schräger Griff, 2 Löcher sichtbar oben]
- 80.0 kgs x 11 reps
- 80.0 kgs x 11 reps

** HS High Row **
- 110.0 kgs x 14 reps [sitz 5]
- 110.0 kgs x 12 reps
- 100.0 kgs x 16 reps [PR]

** Incline Pushups an Griffen **
- 95.0 kgs x 20 reps [PR] [paused, mit aktiver Protraktion]
- 95.0 kgs x 18 reps

** Cable Pullover **
- 87.5 kgs x 20 reps [PR]
- 92.5 kgs x 16 reps [PR]

** Lat Pulldown pronated wide **
- 67.0 kgs x 12 reps [drop nach pullovers, squeezypeezy]
- 67.0 kgs x 11 reps [same]

** Calf Raise Legpress technogym Kriens **
- 240.0 kgs x 16 reps
- 250.0 kgs x 12 reps
- 250.0 kgs x 6 reps [4ct pause]
- 220.0 kgs x 13 reps [füsse/knie kollabiert, Druck über grossen Zeh]
- 220.0 kgs x 5 reps [restpause]
- 220.0 kgs x 5 reps
- 160.0 kgs x 10 reps [drop]

** Stir the Pot Planks Bosu Ball (shoulder reha) **
- 95.0 kgs x 30 reps [PR]
- 95.0 kgs x 20 reps

hab übrigens von den 4x12 RDLs mit lächerlichen 100kg gestern mehr Muskelkater im kompletten Rücken, als durch die Millionen Sätzen Überzüge etc. womit ich die vergangenen 3 Monaten hauptsächlich trainiert habe
also schonmal geil
sonst gehts auch voran. heute 90kg schrägbank 6 reps. War schwer und bisschen unangenehm aber das war zu erwarten
Bei KH Rudern und Latzug bin ich in ein paar Wochen dann vermutlich auch wieder bei Gewichten angekommen, die sich nicht nur nach Reha anfühlen

[Jay]

gestern Schulter & Arme

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FitNotes Workout - Dienstag 30th Juni 2026
Total Sets: 47
Total Reps: 791

** external rotation DB standing **
- 8.0 kgs x 30 reps
- 10.0 kgs x 15 reps

** internal Rotation DB lying **
- 30.0 kgs x 20 reps
- 10.0 kgs x 15 reps

** Overhead Press paused **
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Behind The Neck Barbell Press standing **
- 40.0 kgs x 13 reps
- 40.0 kgs x 12 reps

** rear Delt Dumbbell seated **
- 22.0 kgs x 27 reps
- 22.0 kgs x 25 reps
- 22.0 kgs x 25 reps

** external Rotation cable **
- 9.0 kgs x 25 reps [PR] [elbow @torso]

** internal Rotation cable **
- 13.5 kgs x 25 reps [PR] [elbow @torso]

** Lateral Raises dual cable matrix **
- 10.2 kgs x 18 reps [PR] [stufe 2, liegend, kniehöhe]
- 12.5 kgs x 11 reps [PR]
- 11.5 kgs x 15 reps [PR]

** Lateral Dumbbell Raise (seated) **
- 14.0 kgs x 24 reps [gestreckt]
- 14.0 kgs x 22 reps
- 14.0 kgs x 21 reps
- 14.0 kgs x 19 reps

** Facepulls dual cable mit Rotation (cablerow) **
- 25.0 kgs x 20 reps [matrix]
- 25.0 kgs x 8 reps [restpause]
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Pushdowns Bar angelehnt puregym **
- 41.0 kgs x 13 reps
- 41.0 kgs x 12 reps
- 41.0 kgs x 12 reps

** Dumbbell Preacher Curl Bench **
- 12.0 kgs x 25 reps [PR] [60°, links 20reps]
- 14.0 kgs x 18 reps [PR] [links 17x12kg]
- 16.0 kgs x 12 reps [links 15x12kg]

** Rope Pushdown **
- 27.0 kgs x 15 reps
- 27.0 kgs x 15 reps
- 27.0 kgs x 14 reps

** reverse Curls **
- 30.0 kgs x 11 reps [sz]
- 30.0 kgs x 10 reps
- 20.0 kgs x 25 reps
- 20.0 kgs x 23 reps

** Dumbbell Overhead Triceps Extension **
- 12.0 kgs x 15 reps [stretch, paused]
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 17 reps [links 12 reps]
- 12.0 kgs x 15 reps [links 10reps]

** Wrist Curls Dumbbell **
- 20.0 kgs x 25 reps
- 20.0 kgs x 12 reps [restpause]
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** reverse Curls with Plate **
- 20.0 kgs x 30 reps

UK heute

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FitNotes Workout - Mittwoch 1st Juli 2026
Total Sets: 36
Total Reps: 497

** Bulgarian Split Squats (Kategorie Warmup/Mobility) **
- 95.0 kgs x 25 reps
- 95.0 kgs x 25 reps

** HS MTS Leg Extension 1Leg **
- 77.5 kgs x 11 reps [sitz 9, gurt, pad, slow, soft touch]
- 77.5 kgs x 10 reps
- 77.5 kgs x 9 reps

** 1leg Calf Extensions machine LF (mit Rotation) **
- 117.5 kgs x 7 reps [PR]
- 110.0 kgs x 10 reps
- 110.0 kgs x 9 reps

** Squats Smith Machine paused **
- 130.0 kgs x 9 reps [PR] [flats, no sleeves, no belt, slow, paused]
- 130.0 kgs x 8 reps
- 130.0 kgs x 8 reps

** Seated Calf Raise Machine **
- 80.0 kgs x 12 reps [paused]
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Sissy Squats Cybex Hack **
- 60.0 kgs x 15 reps

** Leg Extensions LF **
- 130.0 kgs x 22 reps [sitz 5, gurt, polster]

** Seated Leg Curl NRG **
- 124.0 kgs x 12 reps [7, D, M, aufrecht]
- 131.0 kgs x 10 reps
- 110.0 kgs x 11 reps [8,E, L, doppelpaused, stretch, squeezypeezy]
- 117.0 kgs x 10 reps

** Good Morning Barbell **
- 100.0 kgs x 14 reps [PR]
- 110.0 kgs x 8 reps [PR]
- 105.0 kgs x 12 reps [PR]

** Hyperextensions paused **
- 80.0 kgs x 8 reps [3. oberst NRG]
- 50.0 kgs x 12 reps

** Decline Crunch **
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps

** Standing Leg Curl Gym 80 **
- 72.5 kgs x 13 reps [stretch]
- 57.5 kgs x 10 reps [squeezypeezy]

** Leg Raises **
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps

** Panatta Hip Thrust 1leg **
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps

** Abductor machine **
- 143.0 kgs x 30 reps
- 143.0 kgs x 25 reps

** Adductors standing (Ruderergometer) **
- 95.0 kgs x 18 reps [PR]

[Waldo]

Starke UK Einheit