Chris Sein log

[gpower20]

Morgen-Workout
Mittwoch, 16. August 2023 um 08:18

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

[gpower20]

Progress H Tag 3
Donnerstag, 17. August 2023 um 05:43

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 × 3 @ 7
Set 5: 75 kg × 5 @ 6,5
Set 6: 75 kg × 5 @ 7

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

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
Set 2: 20 kg × 12 @ 8
Set 3: 20 kg × 12 @ 8,5
Set 4: 20 kg × 12 @ 8,5

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: 15:00

[gpower20]

Progress H Tag 4
Freitag, 18. 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 × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 95 kg × 3 @ 7
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: 60 kg × 5 @ 6,5
Set 4: 60 kg × 5 @ 7
Set 5: 60 kg × 5 @ 7,5

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 × 14 @ 8
Set 2: 12 kg × 14 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 13 @ 8
Set 2: 8 kg × 13 @ 8
Set 3: 8 kg × 13 @ 8,5
Set 4: 8 kg × 13 @ 8,5

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: +20 kg × 12 @ 8
Set 2: +20 kg × 12 @ 8,5
Set 3: +20 kg × 12 @ 8,5
Set 4: +20 kg × 12 @ 9

Running (Treadmill)
Set 1: 20:00

[gpower20]

Progress H Tag 1
Montag, 21. August 2023 um 08:20

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
Set 5: 95 kg × 4 @ 7,5
Set 6: 95 kg × 4 @ 7,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 28,75 kg × 6 @ 8
Set 3: 28,75 kg × 6 @ 8,5
Set 4: 28,75 kg × 6 @ 8,5
Set 5: 28,75 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: 75 kg × 3 @ 7,5
Set 5: 67,5 kg × 5 @ 7,5
Set 6: 67,5 kg × 5 @ 8
Set 7: 67,5 kg × 5 @ 8,5

Banded Dead Bugs
Set 1: 12 wiederh. @ 8,5
Set 2: 12 wiederh. @ 8,5
Set 3: 11 wiederh. @ 9
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 5 @ 8
Set 3: 27,5 kg × 5 @ 8

Bulgarian Split Squat
Set 1: 28 kg × 8 @ 8,5
Set 2: 28 kg × 8 @ 9

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

[gpower20]

Progress H Tag 2
Dienstag, 22. August 2023 um 07:43

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: 115 kg × 4 @ 7
Set 5: 115 kg × 4 @ 7
Set 6: 105 kg × 6 @ 7
Set 7: 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 @ 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: 50 kg × 3 [Warm-Up]
Set 3: 75 kg × 8 @ 7,5
Set 4: 75 kg × 8 @ 8
Set 5: 75 kg × 8 @ 8,5
Set 6: 75 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 × 13 @ 8,5
Set 2: 16 kg × 13 @ 9
Set 3: 16 kg × 13 @ 9,5
Set 4: 16 kg × 12 @ 9,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress H Tag 3
Donnerstag, 24. August 2023 um 07:45

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: 87,5 kg × 3 @ 7,5
Set 5: 77,5 kg × 5 @ 7,5
Set 6: 77,5 kg × 5 @ 7,5

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

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

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: 34 kg × 6 @ 7,5

Quadrup Rows
Set 1: 22 kg × 10 @ 8
Set 2: 22 kg × 10 @ 8
Set 3: 22 kg × 10 @ 8,5
Set 4: 22 kg × 10 @ 8,5

Bicep Curl (Cable)
Set 1: 16,25 kg × 12 @ 7
Set 2: 16,25 kg × 12 @ 7,5
Set 3: 16,25 kg × 12 @ 8
Set 4: 16,25 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress H Tag 4
Freitag, 25. August 2023 um 08:04

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: 97,5 kg × 3 @ 7
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: 60 kg × 5 @ 6,5
Set 4: 60 kg × 5 @ 7
Set 5: 60 kg × 5 @ 7,5

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

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

Lateral Raise (Dumbbell)
Set 1: 8 kg × 14 @ 8
Set 2: 8 kg × 14 @ 8
Set 3: 8 kg × 14 @ 8,5
Set 4: 8 kg × 14 @ 8,5

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: +20 kg × 13 @ 8
Set 2: +20 kg × 13 @ 8,5
Set 3: +20 kg × 13 @ 8,5
Set 4: +20 kg × 13 @ 9

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress H Tag 1
Montag, 28. August 2023 um 07:55

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: 97,5 kg × 4 @ 7,5
Set 5: 97,5 kg × 4 @ 8
Set 6: 97,5 kg × 4 @ 8

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 28,75 kg × 6 @ 8
Set 3: 28,75 kg × 6 @ 8,5
Set 4: 28,75 kg × 6 @ 8,5
Set 5: 28,75 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: 77,5 kg × 2 @ 8
Set 5: 70 kg × 5 @ 8
Set 6: 70 kg × 5 @ 8
Set 7: 70 kg × 5 @ 8,5

Banded Dead Bugs
Set 1: 12 wiederh. @ 8,5
Set 2: 12 wiederh. @ 8,5
Set 3: 12 wiederh. @ 9
Set 4: 12 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 5 @ 8
Set 3: 27,5 kg × 5 @ 8

Bulgarian Split Squat
Set 1: 30 kg × 8 @ 9
Set 2: 30 kg × 8 @ 9,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 10 @ 8,5
Set 4: 62,5 kg × 10 @ 9
Set 5: 62,5 kg × 10 @ 9
Set 6: 62,5 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 15:00

Progress H Tag 2
Dienstag, 29. August 2023 um 11:16

Elliptical Machine
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 @ 7,5
Set 5: 117,5 kg × 4 @ 7,5
Set 6: 107,5 kg × 6 @ 7,5
Set 7: 107,5 kg × 6 @ 7,5

Incline Bench Press (Dumbbell)
Set 1: 12 kg × 10 [Warm-Up]
Set 2: 18 kg × 5 [Warm-Up]
Set 3: 24 kg × 3 [Warm-Up]
Set 4: 30 kg × 5 @ 7
Set 5: 30 kg × 5 @ 7
Set 6: 30 kg × 5 @ 7,5
Set 7: 30 kg × 5 @ 7,5

Lat Pulldown (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 40 kg × 10 @ 8
Set 4: 40 kg × 10 @ 8,5
Set 5: 40 kg × 10 @ 9
Set 6: 40 kg × 10 @ 9,5

Lying Leg Curl (Machine)
Set 1: 25 kg × 10 [Warm-Up]
Set 2: 35 kg × 10 @ 7,5
Set 3: 35 kg × 10 @ 8
Set 4: 35 kg × 10 @ 8
Set 5: 35 kg × 10 @ 8,5

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

Sit Up
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 10 wiederh.
Set 4: 10 wiederh.

Crunch
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 10 wiederh.
Set 4: 10 wiederh.

Running (Treadmill)
Set 1: 5:00


Studio-Workout
Montag, 4. September 2023 um 09:40

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 5:00

Leg Press
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 100 kg × 5 [Warm-Up]
Set 3: 140 kg × 3 [Warm-Up]
Set 4: 180 kg × 5 @ 7
Set 5: 180 kg × 5 @ 7
Set 6: 180 kg × 5 @ 7

Chest Press (Machine)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 20 kg × 5 @ 7
Set 4: 20 kg × 5 @ 7,5
Set 5: 20 kg × 5 @ 8

Seated Row (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 40 kg × 6 @ 7
Set 4: 40 kg × 6 @ 7,5
Set 5: 40 kg × 6 @ 8

Triceps Extension (Machine)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 15 kg × 5 [Warm-Up]
Set 3: 20 kg × 12 @ 8
Set 4: 20 kg × 12 @ 8
Set 5: 20 kg × 12 @ 8,5
Set 6: 20 kg × 12 @ 9

Cable Crunch
Set 1: 50 kg × 10
Set 2: 55 kg × 10
Set 3: 55 kg × 10
Set 4: 55 kg × 10

Lateral Raise (Cable)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12

Leg Extension (Machine)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10

Bicep Curl (Machine)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

Elliptical Machine
Set 1: 5:00


Studio-Workout
Donnerstag, 7. September 2023 um 10:36

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 5:00

Leg Extension (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 35 kg × 5 [Warm-Up]
Set 3: 55 kg × 6 @ 6,5
Set 4: 55 kg × 6 @ 7
Set 5: 55 kg × 6 @ 7
Set 6: 55 kg × 6 @ 7

Iso-Lateral Chest Press (Machine)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 20 kg × 6 @ 7,5
Set 4: 20 kg × 6 @ 8
Set 5: 20 kg × 6 @ 8
Set 6: 20 kg × 6 @ 8,5

Lat Pulldown (Cable)
Set 1: 30 kg × 10 [Warm-Up]
Set 2: 45 kg × 5 [Warm-Up]
Set 3: 65 kg × 6 @ 7
Set 4: 65 kg × 6 @ 7,5
Set 5: 65 kg × 6 @ 7,5
Set 6: 65 kg × 6 @ 8

Notizen: Meg griff Schulterbreite

Chest Fly
Set 1: 30 kg × 10 [Warm-Up]
Set 2: 45 kg × 10 @ 8
Set 3: 45 kg × 10 @ 8,5
Set 4: 45 kg × 10 @ 9

Reverse Fly (Machine)
Set 1: 30 kg × 10 @ 7,5
Set 2: 30 kg × 10 @ 8
Set 3: 30 kg × 10 @ 8
Set 4: 30 kg × 10 @ 8,5

Triceps Machine
Set 1: 45 kg × 10 [Warm-Up]
Set 2: 70 kg × 8 @ 7
Set 3: 70 kg × 8 @ 7,5
Set 4: 70 kg × 8 @ 7,5

Crunch (Machine)
Set 1: 14 kg × 10 @ 7
Set 2: 29 kg × 10 @ 7,5
Set 3: 29 kg × 10 @ 7,5
Set 4: 29 kg × 10 @ 7,5

Notizen: Mitte recht links

Back Extension
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 10 wiederh.
Set 4: 10 wiederh.

Notizen: 45grad

Elliptical Machine
Set 1: 5:00


Nachmittags-Workout
Freitag, 8. September 2023 um 15:59

Chest Press (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 2 [Warm-Up]
Set 4: 85 kg × 6 @ 7
Set 5: 85 kg × 6 @ 7,5
Set 6: 85 kg × 6 @ 8,5

Lat Pulldown (Machine)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 35 kg × 8 @ 7,5
Set 4: 35 kg × 8 @ 8
Set 5: 35 kg × 8 @ 8
Set 6: 35 kg × 8 @ 8,5

Incline Bench Press (Dumbbell)
Set 1: 12 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 24 kg × 3 [Warm-Up]
Set 4: 30 kg × 5 @ 8
Set 5: 30 kg × 5 @ 8,5
Set 6: 30 kg × 5 @ 8,5
Set 7: 30 kg × 5 @ 9

Preacher Curl (Dumbbell)
Set 1: 6 kg × 10 [Warm-Up]
Set 2: 8 kg × 5 [Warm-Up]
Set 3: 10 kg × 8 @ 8
Set 4: 10 kg × 8 @ 8,5
Set 5: 10 kg × 8 @ 8,5
Set 6: 10 kg × 8 @ 9

Lateral Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Banded Dead Bugs
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 10 wiederh.
Set 4: 10 wiederh.

Cable Crossover
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12

Elliptical Machine
Set 1: 5:00

[gpower20]

Progress H Tag 1
Montag, 11. September 2023 um 05:37

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 @ 7,5
Set 5: 92,5 kg × 4 @ 8
Set 6: 92,5 kg × 4 @ 8,5

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 @ 7,5
Set 5: 65 kg × 5 @ 7,5
Set 6: 65 kg × 5 @ 8
Set 7: 65 kg × 5 @ 8,5

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

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 5 @ 8
Set 3: 22,5 kg × 5 @ 8

Bulgarian Split Squat
Set 1: 28 kg × 8 @ 8
Set 2: 28 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 @ 8,5
Set 6: 60 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress H Tag 2
Dienstag, 12. September 2023 um 05:43

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 @ 7,5
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
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
Set 2: 16 kg × 12 @ 8,5
Set 3: 16 kg × 12 @ 9
Set 4: 16 kg × 12 @ 9,5

Running (Treadmill)
Set 1: 5:00

[schlafschaf]

Finde gut wie konstant hier durchgezogen wird

[gpower20]

Finde gut wie konstant hier durchgezogen wird

Danke dir ich tu mein bestes

[gpower20]

Morgen-Workout
Mittwoch, 13. September 2023 um 08:11

Running (Treadmill)
Set 1: 1:20:00

[Netzokhul]

Schön das auch nachträglich der Vollständigkeit halber die Workouts nachgereicht wurden.

[Berliner]

Finde gut wie konstant hier durchgezogen wird

Danke dir ich tu mein bestes

Das zahlt sich am Ende immer aus