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]