Chris Sein log

[gpower20]

Morgen-Workout
Mittwoch, 26. Juli 2023 um 07:40

Running (Treadmill)
Set 1: 1:10:00

[gpower20]

Progress H Tag 3
Donnerstag, 27. Juli 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 2 @ 8
Set 5: 77,5 kg × 5 @ 7,5
Set 6: 77,5 kg × 5 @ 8

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 5 @ 8
Set 3: 27,5 kg × 5 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 72,5 kg × 5 @ 7,5
Set 4: 72,5 kg × 5 @ 8

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 68,75 kg × 4 @ 7
Set 4: 68,75 kg × 4 @ 7,5
Set 5: 68,75 kg × 4 @ 7,5

Bulgarian Split Squat
Set 1: 34 kg × 6 @ 7

Quadrup Rows
Set 1: 19 kg × 12 @ 8
Set 2: 19 kg × 12 @ 8
Set 3: 19 kg × 12 @ 8,5
Set 4: 19 kg × 12 @ 8,5

Bicep Curl (Cable)
Set 1: 16,25 kg × 12 @ 8
Set 2: 16,25 kg × 12 @ 8,5
Set 3: 16,25 kg × 12 @ 8,5
Set 4: 16,25 kg × 12 @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress H Tag 4
Freitag, 28. Juli 2023 um 05:40

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 2 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 100 kg × 2 @ 8
Set 5: 90 kg × 5 @ 7
Set 6: 90 kg × 5 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 5 @ 7,5
Set 4: 65 kg × 5 @ 8
Set 5: 65 kg × 5 @ 8,5

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 5 @ 7,5
Set 4: 65 kg × 5 @ 8

Lateral Raise (Dumbbell)
Set 1: 8 kg × 12 @ 7,5
Set 2: 8 kg × 12 @ 8
Set 3: 8 kg × 12 @ 8,5
Set 4: 8 kg × 12 @ 9

Chest Fly (Dumbbell)
Set 1: 12 kg × 15 @ 8,5
Set 2: 12 kg × 15 @ 9

Sit Up
Set 1: 18 wiederh. @ 8
Set 2: 18 wiederh. @ 8,5
Set 3: 18 wiederh. @ 8,5
Set 4: 16 wiederh. @ 9

Back Extension
Set 1: +15 kg × 12 @ 8,5
Set 2: +15 kg × 12 @ 8,5
Set 3: +15 kg × 12 @ 8,5
Set 4: +15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress H Tag 1
Montag, 31. Juli 2023 um 05:38

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 95 kg × 4 @ 7,5
Set 5: 95 kg × 4 @ 8
Set 6: 95 kg × 4 @ 8,5

Triceps Extension
Set 1: 10 kg × 5 @ 7 [Warm-Up]
Set 2: 27,5 kg × 6 @ 8
Set 3: 27,5 kg × 6 @ 8,5
Set 4: 27,5 kg × 6 @ 8,5
Set 5: 27,5 kg × 6 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 77,5 kg × 2 @ 8,5
Set 5: 67,5 kg × 5 @ 8
Set 6: 67,5 kg × 5 @ 8
Set 7: 67,5 kg × 5 @ 8,5

Banded Dead Bugs
Set 1: 10 wiederh. @ 8
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8,5
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 26,25 kg × 5 @ 8
Set 3: 26,25 kg × 5 @ 8,5

Bulgarian Split Squat
Set 1: 32 kg × 8 @ 8,5
Set 2: 32 kg × 8 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 10 @ 8
Set 4: 60 kg × 10 @ 8,5
Set 5: 60 kg × 10 @ 9
Set 6: 60 kg × 10 @ 9

Running (Treadmill)
Set 1: 5:00

[gpower20]

Progress H Tag 2
Dienstag, 1. August 2023 um 05:29

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 117,5 kg × 4 @ 8
Set 5: 117,5 kg × 4 @ 8
Set 6: 110 kg × 6 @ 7,5
Set 7: 110 kg × 6 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 5 @ 7,5
Set 4: 65 kg × 5 @ 8
Set 5: 65 kg × 5 @ 8
Set 6: 65 kg × 5 @ 8,5

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 10 @ 8
Set 4: 60 kg × 10 @ 8,5
Set 5: 60 kg × 10 @ 9
Set 6: 60 kg × 10 @ 9

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 72,5 kg × 8 @ 8
Set 4: 72,5 kg × 8 @ 8
Set 5: 72,5 kg × 8 @ 8,5
Set 6: 72,5 kg × 8 @ 8,5

Stir The Pot
Set 1: 20 wiederh. @ 8,5
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 9
Set 4: 20 wiederh. @ 9,5

Bicep Curl (Dumbbell)
Set 1: 16 kg × 12 @ 8,5
Set 2: 16 kg × 12 @ 9
Set 3: 16 kg × 12 @ 9
Set 4: 16 kg × 12 @ 9,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 2. August 2023 um 07:39

Running (Treadmill)
Set 1: 1:35:00

[gpower20]

Progress H Tag 3
Donnerstag, 3. August 2023 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 92,5 kg × 2 @ 8,5
Set 5: 80 kg × 5 @ 8
Set 6: 80 kg × 5 @ 8,5

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 28,75 kg × 5 @ 8,5
Set 3: 28,75 kg × 5 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 75 kg × 5 @ 8
Set 4: 75 kg × 5 @ 8,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 70 kg × 4 @ 7,5
Set 4: 70 kg × 4 @ 8
Set 5: 70 kg × 4 @ 8,5

Bulgarian Split Squat
Set 1: 36 kg × 6 @ 8,5

Quadrup Rows
Set 1: 20 kg × 12 @ 8,5
Set 2: 20 kg × 12 @ 8,5
Set 3: 20 kg × 12 @ 9
Set 4: 20 kg × 12 @ 9

Bicep Curl (Cable)
Set 1: 17,5 kg × 12 @ 8,5
Set 2: 17,5 kg × 12 @ 8,5
Set 3: 17,5 kg × 12 @ 9
Set 4: 17,5 kg × 12 @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress H Tag 4
Freitag, 4. August 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 2 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 102,5 kg × 2 @ 8,5
Set 5: 92,5 kg × 5 @ 7,5
Set 6: 92,5 kg × 5 @ 8

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 5 @ 8
Set 4: 67,5 kg × 5 @ 8,5
Set 5: 67,5 kg × 5 @ 9

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 5 @ 8
Set 4: 67,5 kg × 5 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 12 @ 7,5
Set 2: 8 kg × 12 @ 8
Set 3: 8 kg × 12 @ 8,5
Set 4: 8 kg × 12 @ 9

Chest Fly (Dumbbell)
Set 1: 12 kg × 16 @ 8,5
Set 2: 12 kg × 16 @ 9

Sit Up
Set 1: 20 wiederh. @ 8
Set 2: 20 wiederh. @ 8,5
Set 3: 18 wiederh. @ 8,5
Set 4: 18 wiederh. @ 9

Back Extension
Set 1: +15 kg × 12 @ 8,5
Set 2: +15 kg × 12 @ 8,5
Set 3: +15 kg × 12 @ 8,5
Set 4: +15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress H Tag 1
Montag, 7. August 2023 um 05:33

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 4 @ 7
Set 5: 87,5 kg × 4 @ 7,5

Triceps Extension
Set 1: 10 kg × 5 @ 7 [Warm-Up]
Set 2: 23,75 kg × 6 @ 7
Set 3: 23,75 kg × 6 @ 7,5
Set 4: 23,75 kg × 6 @ 8,5
Set 5: 23,75 kg × 6 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 72,5 kg × 2 @ 7,5
Set 5: 62,5 kg × 5 @ 7
Set 6: 62,5 kg × 5 @ 7,5

Banded Dead Bugs
Set 1: 10 wiederh. @ 7,5
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 @ 6,5
Set 3: 20 kg × 5 @ 7

Bulgarian Split Squat
Set 1: 28 kg × 8 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 55 kg × 10 @ 7,5
Set 4: 55 kg × 10 @ 7,5
Set 5: 55 kg × 10 @ 8
Set 6: 55 kg × 10 @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress H Tag 2
Dienstag, 8. August 2023 um 05:39

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 112,5 kg × 4 @ 7
Set 5: 105 kg × 6 @ 6,5
Set 6: 105 kg × 6 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 5 @ 7
Set 4: 60 kg × 5 @ 7
Set 5: 60 kg × 5 @ 7,5

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 55 kg × 10 @ 7
Set 4: 55 kg × 10 @ 7,5
Set 5: 55 kg × 10 @ 7,5
Set 6: 55 kg × 10 @ 8

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 8 @ 7
Set 4: 67,5 kg × 8 @ 7,5
Set 5: 67,5 kg × 8 @ 7,5
Set 6: 67,5 kg × 8 @ 8

Stir The Pot
Set 1: 20 wiederh. @ 8,5
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 9
Set 4: 20 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 16 kg × 12 @ 8,5
Set 2: 16 kg × 12 @ 9
Set 3: 16 kg × 12 @ 9
Set 4: 16 kg × 12 @ 9,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 9. August 2023 um 07:44

Running (Treadmill)
Set 1: 1:10:00

[gpower20]

Progress H Tag 3
Donnerstag, 10. August 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 85 kg × 2 @ 7
Set 5: 75 kg × 5 @ 6,5

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 5 @ 6,5
Set 3: 22,5 kg × 5 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 70 kg × 5 @ 7
Set 4: 70 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 4 @ 6,5
Set 4: 65 kg × 4 @ 7
Set 5: 65 kg × 4 @ 7,5

Bulgarian Split Squat
Set 1: 32 kg × 6 @ 7

Quadrup Rows
Set 1: 20 kg × 12 @ 8,5
Set 2: 20 kg × 12 @ 8,5
Set 3: 20 kg × 12 @ 8,5
Set 4: 20 kg × 12 @ 9

Bicep Curl (Cable)
Set 1: 15 kg × 12 @ 7
Set 2: 15 kg × 12 @ 7,5
Set 3: 15 kg × 12 @ 8
Set 4: 15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress H Tag 4
Freitag, 11. August 2023 um 05:28

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 95 kg × 2 @ 6,5
Set 5: 87,5 kg × 5 @ 7

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 5 @ 6,5
Set 4: 60 kg × 5 @ 7

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 5 @ 6,5
Set 4: 60 kg × 5 @ 6,5

Chest Fly (Dumbbell)
Set 1: 12 kg × 16 @ 8,5
Set 2: 12 kg × 12 @ 7

Lateral Raise (Dumbbell)
Set 1: 8 kg × 12 @ 7,5
Set 2: 8 kg × 12 @ 8
Set 3: 8 kg × 12 @ 8,5
Set 4: 8 kg × 12 @ 9

Sit Up
Set 1: 20 wiederh. @ 7,5
Set 2: 20 wiederh. @ 8
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9

Back Extension
Set 1: +15 kg × 12 @ 8
Set 2: +15 kg × 12 @ 8
Set 3: +15 kg × 12 @ 8,5
Set 4: +15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 30:00

[gpower20]

Progress H Tag 1
Montag, 14. August 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 92,5 kg × 4 @ 6,5
Set 5: 92,5 kg × 4 @ 7
Set 6: 92,5 kg × 4 @ 7,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 6 @ 8
Set 3: 27,5 kg × 6 @ 8,5
Set 4: 27,5 kg × 6 @ 8,5
Set 5: 27,5 kg × 6 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 72,5 kg × 3 @ 7
Set 5: 65 kg × 5 @ 7
Set 6: 65 kg × 5 @ 7,5
Set 7: 65 kg × 5 @ 8

Banded Dead Bugs
Set 1: 10 wiederh. @ 7,5
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 26,25 kg × 5 @ 6,5
Set 3: 26,25 kg × 5 @ 7

Bulgarian Split Squat
Set 1: 28 kg × 8 @ 8
Set 2: 28 kg × 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 10 @ 8
Set 4: 60 kg × 10 @ 8,5
Set 5: 60 kg × 10 @ 8,5
Set 6: 60 kg × 10 @ 9

Running (Treadmill)
Set 1: 10:00

Nächster Block gestartet
nochmal ein Kraftblock weils so schön war und danach mal peaking

Am Samstag mit meinem Trainer gesprochen der nächste Wettkampf wird wohl im März sein mal sehen was bis dahin noch so geht und ob und wie ich mich verbessern konnte

[gpower20]

Progress H Tag 2
Dienstag, 15. August 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 112,5 kg × 4 @ 6,5
Set 5: 112,5 kg × 4 @ 7
Set 6: 105 kg × 6 @ 7
Set 7: 105 kg × 6 @ 7,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 5 @ 6,5
Set 4: 60 kg × 5 @ 7
Set 5: 60 kg × 5 @ 7,5
Set 6: 60 kg × 5 @ 8

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 10 @ 8
Set 4: 57,5 kg × 10 @ 8,5
Set 5: 57,5 kg × 10 @ 9
Set 6: 57,5 kg × 10 @ 9,5

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 8 @ 7
Set 4: 72,5 kg × 8 @ 7,5
Set 5: 72,5 kg × 8 @ 8
Set 6: 72,5 kg × 8 @ 8,5

Stir The Pot
Set 1: 20 wiederh. @ 8
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 9
Set 4: 20 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 16 kg × 12 @ 8,5
Set 2: 16 kg × 12 @ 9
Set 3: 16 kg × 12 @ 9
Set 4: 16 kg × 12 @ 9,5

Running (Treadmill)
Set 1: 5:00