80,5kg
Long Session inkl. Intra Stromausfall.
Zum Glück keine E-Gym Geräte.
An der Wadenmaschine habe ich das einrasten erstmal verkackt und mir schön die Fußgelenke überdehnt.
Fühlt sich aber nicht an als wäre da ernsthaft was passiert.
Paar Stunden, dann ist das wieder gut.
Training:
Seated Leg Curl Life Fitness
Set 1: 72.5 kg × 12 reps
Set 2: 72.5 kg × 11 reps
Leg Press 45° Quad Focus
Set 1: 240 kg × 15 reps
Set 2: 240 kg × 15 reps
Set 3: 240 kg × 15 reps
Romanian Deadlift (Barbell)
Set 1: 125 kg × 10 reps
Set 2: 125 kg × 10 reps
Unilateral Leg Extension Life Fitness
Set 1: 30 kg × 16 reps
Set 2: 30 kg × 14 reps
Set 3: 30 kg × 12 reps
Hip Abductor (Machine)
Set 1: 152.5 kg × 18 reps
Set 2: 152.5 kg × 16 reps
Hip Adductor (Machine)
Set 1: 152.5 kg × 12 reps
Set 2: 152.5 kg × 11 reps
Crunch (Machine)
Set 1: 15 kg × 16 reps
Set 2: 15 kg × 13 reps
Set 3: 15 kg × 12 reps
Seated Calf Raise (Plate Loaded)
Set 1: 73 kg × 17 reps
Set 2: 83 kg × 13 reps
Set 3: 83 kg × 12 reps
Set 4: 73 kg × 15 reps
Bench Press (Barbell)
Set 1: 90 kg × 8 reps
Set 2: 90 kg × 7 reps
Set 3: 90 kg × 6 reps
Set 4: 90 kg × 6 reps
T Bar Noname Chest Supported
Set 1: 40 kg × 12 reps
Set 2: 50 kg × 7 reps
Set 3: 45 kg × 8 reps
Lateral Raise (Machine)
Set 1: 45 kg × 14 reps
Set 2: 45 kg × 13 reps
Set 3: 45 kg × 12 reps
Set 4: 45 kg × 11 reps
Lat Pulldown Machine LF
Set 1: 90 kg × 7 reps
Set 2: 85 kg × 8 reps
Set 3: 80 kg × 8 reps
Katana Extensions (Cable)
Set 1: 16.25 kg × 11 reps
Set 2: 13.75 kg × 14 reps
Set 3: 13.75 kg × 12 reps
Set 4: 13.75 kg × 11 reps
Hammer Preacher Curl
Set 1: 12 kg × 8 reps [PR]
Set 2: 10 kg × 11 reps
Set 3: 10 kg × 10 reps
Set 4: 10 kg × 10 reps
Unilateral Reverse Fly (Machine)
Set 1: 55 kg × 12 reps
Set 2: 55 kg × 11 reps
Set 3: 55 kg × 9 reps
