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[LeifEriksson]

Pint verdient

[Netzokhul]

Pint verdient

Der wäre heute sowieso dran.
Hab mich aber zu gut gefühlt um nichts zu machen heute.

60min war Minimum.
Rest war fürs Fleißbienchen.
@Pushpony

[pushpony]

Bekommst einen Sticker in dein Hausaufgabenheft

[husefak]

Boah, 120min. Ich mach nur noch Intervalle um schnell fertig zu werden.

[KenTakel]

Nicht normal der Typ.

[Netzokhul]

Nicht normal der Typ.

Über 50% der Bevölkerung Deutschlands ist übergewichtig dementsprechend ist dies das neue normal.
Hauptsache nicht normal sein.

[Netzokhul]

20.10.26
82 kg

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Irgendwann werden mich diese Bulgarian Split Squats noch umbringen...

Läuft solide.
Kann die Diätzügel auch mal locker lassen, darf sie nur nicht loslassen.
Bisher tatsächlich sogar auch Sober Oktober.

Manche Übungen laufen sogar besser in der Diät, manche schlechter.
Hält sich rundum die Waage.

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Training:

Incline Bench Press (Dumbbell)
Set 1: 40 kg × 8 reps
Set 2: 40 kg × 7 reps
Set 3: 36 kg × 9 reps
Set 4: 36 kg × 8 reps

Lying Leg Curl (Life Fitness)
Set 1: 72.5 kg × 12 reps
Set 2: 72.5 kg × 10 reps

Bulgarian Split Squat
Set 1: 32 kg × 20 reps
Set 2: 32 kg × 20 reps
Set 3: 32 kg × 20 reps

Crunch (Machine)
Set 1: 15 kg × 15 reps
Set 2: 15 kg × 12 reps
Set 3: 10 kg × 15 reps
Set 4: 10 kg × 12 reps

Lat Pulldown (Cable)
Set 1: 90 kg × 9 reps
Set 2: 100 kg × 5 reps
Set 3: 90 kg × 7 reps

Lateral Raise (Dumbbell)
Set 1: 18 kg × 9 reps
Set 2: 18 kg × 8 reps
Set 3: 16 kg × 13 reps
Set 4: 16 kg × 11 reps
Set 5: 16 kg × 10 reps

High Row Life Fitness
Set 1: 120 kg × 10 reps
Set 2: 130 kg × 6 reps
Set 3: 120 kg × 8 reps

Chest Fly (Cable)
Set 1: 13.75 kg × 12 reps [PR]
Set 2: 13.75 kg × 10 reps
Set 3: 13.75 kg × 8 reps

Triceps Pushdown
Set 1: 42 kg × 8 reps
Set 2: 35 kg × 11 reps
Set 3: 35 kg × 9 reps

Hammer Curl (Dumbbell)
Set 1: 20 kg × 9 reps
Set 2: 20 kg × 8 reps
Set 3: 18 kg × 9 reps
Set 4: 18 kg × 8 reps

Triceps Ext. OH LF Seil
Set 1: 32.5 kg × 8 reps
Set 2: 28.75 kg × 9 reps

Unilateral Conc. Cable Curl
Set 1: 15 kg × 7 reps
Set 2: 12.5 kg × 9 reps
Set 3: 12.5 kg × 8 reps

Unilateral Reverse Fly (Machine)
Set 1: 55 kg × 11 reps
Set 2: 55 kg × 10 reps
Set 3: 55 kg × 9 reps

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Unilateral Finger + Wrist Curl Cable
Set 1: 16.25 kg × 13 reps
Set 2: 16.25 kg × 12 reps
Set 3: 16.25 kg × 10 reps
Unilateral Reverse Wrist Curl Cable
Set 1: 6.25 kg × 13 reps
Set 2: 6.25 kg × 12 reps
Set 3: 6.25 kg × 10 reps

[Netzokhul]

21.10.26
82,1 kg

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Training:

Seated Leg Curl Life Fitness
Set 1: 65 kg × 15 reps
Set 2: 65 kg × 12 reps

Leg Press 45° Quad Focus
Set 1: 227.5 kg × 15 reps
Set 2: 227.5 kg × 15 reps
Set 3: 227.5 kg × 15 reps

Romanian Deadlift (Barbell)
Set 1: 137.5 kg × 8 reps
Set 2: 137.5 kg × 8 reps

Unilateral Leg Extension Life Fitness
Set 1: 27.5 kg × 16 reps
Set 2: 27.5 kg × 15 reps
Set 3: 27.5 kg × 14 reps

Hip Abductor (Machine)
Set 1: 152.5 kg × 18 reps
Set 2: 152.5 kg × 14 reps
Hip Adductor (Machine)
Set 1: 145 kg × 14 reps
Set 2: 145 kg × 13 reps

Decline Crunch
Set 1: +0 kg × 38 reps
Set 2: +0 kg × 32 reps
Set 3: +0 kg × 28 reps

Bench Press (Barbell)
Set 1: 90 kg × 7 reps @ 8.5 RPE
Set 2: 100 kg × 4 reps @ 8.5 RPE
Set 3: 100 kg × 4 reps @ 9 RPE
Set 4: 90 kg × 6 reps @ 9 RPE

Lateral Raise Cable Crossover Cuffs
Set 1: 11.25 kg × 10 reps [PR]
Set 2: 10 kg × 11 reps
Set 3: 8.75 kg × 12 reps

Lat Pulldown Machine LF
Set 1: 85 kg × 9 reps
Set 2: 85 kg × 8 reps

Triceps Press Life Fitness
Set 1: 110 kg × 10 reps [PR]
Set 2: 110 kg × 8 reps
Set 3: 110 kg × 7 reps

Seated Row (Machine)
Set 1: 90 kg × 9 reps
Set 2: 90 kg × 8 reps

Unilateral Bayesian Curl (Cable)
Set 1: 18.75 kg × 8 reps
Set 2: 16.25 kg × 9 reps
Set 3: 16.25 kg × 8 reps

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Unilateral Wrist Curl Cable
Set 1: 21.25 kg × 13 reps
Set 2: 18.75 kg × 15 reps
Set 3: 18.75 kg × 14 reps
Unilateral Reverse Wrist Curl Cable
Set 1: 6.25 kg × 14 reps
Set 2: 6.25 kg × 13 reps
Set 3: 6.25 kg × 12 reps