Chris Sein log

[gpower20]

Progress H Tag 2
Dienstag, 12. Dezember 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: 90 kg × 1 [Warm-Up]
Set 4: 120 kg × 4 @ 7,5
Set 5: 120 kg × 4 @ 7,5
Set 6: 110 kg × 6 @ 7,5
Set 7: 110 kg × 6 @ 8

Stir The Pot
Set 1: 34 wiederh. @ 8
Set 2: 34 wiederh. @ 8,5
Set 3: 34 wiederh. @ 8,5
Set 4: 34 wiederh. @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 5 @ 7
Set 4: 67,5 kg × 5 @ 7,5
Set 5: 67,5 kg × 5 @ 8
Set 6: 67,5 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 @ 7,5
Set 4: 60 kg × 10 @ 8
Set 5: 60 kg × 10 @ 8,5
Set 6: 60 kg × 10 @ 9

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 10 @ 8
Set 4: 72,5 kg × 10 @ 8,5
Set 5: 72,5 kg × 10 @ 8,5
Set 6: 72,5 kg × 10 @ 9

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

Running (Treadmill)
Set 1: 5:00

Wieder ein Gutes Training
aber auch eine recht gute Nacht gehabt von dem her will ich mich mal nicht beschweren Heute

[gpower20]

Morgen-Workout
Mittwoch, 13. Dezember 2023 um 06:44

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

[gpower20]

Progress H Tag 3
Donnerstag, 14. Dezember 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 @ 7,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 30 kg × 5 @ 8,5
Set 3: 30 kg × 5 @ 9

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

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 4 @ 7,5
Set 4: 67,5 kg × 4 @ 8
Set 5: 67,5 kg × 4 @ 8

Bulgarian Split Squat
Set 1: 28 kg × 10 @ 8

Quadrup Rows
Set 1: 24 kg × 14 @ 8
Set 2: 24 kg × 14 @ 8,5
Set 3: 24 kg × 14 @ 8,5
Set 4: 24 kg × 14 @ 9

Bicep Curl (Cable)
Set 1: 15 kg × 14 @ 8
Set 2: 15 kg × 14 @ 8,5
Set 3: 15 kg × 14 @ 8,5
Set 4: 15 kg × 14 @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Freitag, 15. Dezember 2023 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Running (Treadmill)
Set 1: 40:00

Heute mal vernunft walten lassen und nicht wirklich trainiert
hab seit gestern kopfschmerzen und die Nebenhöhlen sind dicht.
hoff bis Montag gehts dann wieder

[gpower20]

Ich muss noch bisschen was nachtragen ist mir gerade aufgefallen
ich war ja etwas krank und musste 1,5 Wochen pausieren
aber seit Weihnachten ging es wieder mit Training

hier noch die logs dazu, war auch im Studio da ich grad 2 Wochen Urlaub habe und mein Sohn keine Schule deswegen auch die komischen Uhrzeiten ;-)

Mittags-Workout
Montag, 25. Dezember 2023 um 12:11

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 65 kg × 8 @ 7,5
Set 4: 65 kg × 8 @ 8
Set 5: 65 kg × 8 @ 8,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 8 @ 7
Set 4: 60 kg × 8 @ 7,5
Set 5: 60 kg × 8 @ 8

Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 8 @ 8
Set 3: 30 kg × 8 @ 8,5
Set 4: 30 kg × 8 @ 8,5

Concentration Curl (Dumbbell)
Set 1: 12 kg × 8 @ 7
Set 2: 12 kg × 8 @ 7,5
Set 3: 12 kg × 8 @ 7,5
Set 4: 12 kg × 8 @ 8

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 5 kg × 8 @ 8
Set 3: 5 kg × 8 @ 8
Set 4: 5 kg × 8 @ 8,5

Stir The Pot
Set 1: 30 wiederh. @ 8,5
Set 2: 30 wiederh. @ 8,5
Set 3: 30 wiederh. @ 9

Running (Treadmill)
Set 1: 20:00

Morgen-Workout
Dienstag, 26. Dezember 2023 um 10:41

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 5:00

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

Leg Press
Set 1: 60 kg × 10 [Warm-Up]
Set 2: 100 kg × 5 [Warm-Up]
Set 3: 160 kg × 10 @ 6,5
Set 4: 200 kg × 8 @ 8,5
Set 5: 200 kg × 8 @ 8,5
Set 6: 200 kg × 8 @ 9

Belt Squat Maschine
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 80 kg × 8 @ 8
Set 4: 80 kg × 8 @ 8,5
Set 5: 80 kg × 8 @ 8,5

Leg Extension (Machine)
Set 1: 25 kg × 10 @ 7
Set 2: 25 kg × 10 @ 7,5
Set 3: 25 kg × 10 @ 7,5
Set 4: 25 kg × 10 @ 8
Set 5: 25 kg × 10 @ 8
Set 6: 20 kg × 15 @ 9
Set 7: 15 kg × 15 @ 9,5

Sit Up
Set 1: 20 wiederh.
Set 2: 20 wiederh.
Set 3: 20 wiederh.
Set 4: 20 wiederh.

Elliptical Machine
Set 1: 5:00

Mittags-Workout
Donnerstag, 28. Dezember 2023 um 13:13

Elliptical Machine
Set 1: 5:00

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: 70 kg × 5 @ 8
Set 5: 70 kg × 5 @ 8,5
Set 6: 70 kg × 5 @ 8,5

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

Iso-Lateral Chest Press (Machine)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 7 @ 9
Set 3: 25 kg × 6 @ 8,5
Set 4: 25 kg × 6 @ 9

Lat Pulldown (Cable)
Set 1: 50 kg × 5 [Warm-Up]
Set 2: 75 kg × 8 @ 8
Set 3: 75 kg × 8 @ 8,5
Set 4: 75 kg × 8 @ 9

Chest Fly
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Überzüge
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Triceps Dip
Set 1: 5 wiederh.
Set 2: 5 wiederh.
Set 3: 5 wiederh.

Preacher Curl (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 35 kg × 10
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 10

Bicep Curl (Cable)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

Crunch
Set 1: 20 wiederh.
Set 2: 15 wiederh.
Set 3: 10 wiederh.

Elliptical Machine
Set 1: 5:00


Nachmittags-Workout
Freitag, 29. Dezember 2023 um 15:10

Elliptical Machine
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 90 kg × 1 [Warm-Up]
Set 4: 120 kg × 4 @ 7
Set 5: 120 kg × 4 @ 7,5
Set 6: 110 kg × 6 @ 8
Set 7: 110 kg × 6 @ 8

Lying Leg Curl (Machine)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 25 kg × 12 @ 6,5
Set 3: 25 kg × 12 @ 7
Set 4: 25 kg × 12 @ 7
Set 5: 25 kg × 12 @ 7,5

Romanian Deadlift (Dumbbell)
Set 1: 17,5 kg × 5 [Warm-Up]
Set 2: 25 kg × 10 @ 7,5
Set 3: 25 kg × 10 @ 8
Set 4: 25 kg × 10 @ 8
Set 5: 25 kg × 10 @ 8,5

Seated Overhead Press (Dumbbell)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 17,5 kg × 8 @ 8
Set 3: 17,5 kg × 8 @ 8,5
Set 4: 17,5 kg × 8 @ 8,5
Set 5: 17,5 kg × 8 @ 9

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

Back Extension
Set 1: 5 wiederh. [Warm-Up]
Set 2: +10 kg × 5
Set 3: +10 kg × 5
Set 4: +10 kg × 5
Set 5: +10 kg × 5

Banded Dead Bugs
Set 1: 15 wiederh.
Set 2: 15 wiederh.
Set 3: 15 wiederh.
Set 4: 15 wiederh.

Stairmaster
Set 1: 5:00


Mittags-Workout
Montag, 1. Januar 2024 um 12:38

Elliptical Machine
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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 4 @ 8
Set 5: 90 kg × 4 @ 8,5
Set 6: 90 kg × 4 @ 8,5

pendulum squat
Set 1: 0 kg × 5 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 15 kg × 8 @ 8,5
Set 4: 15 kg × 8 @ 8,5
Set 5: 15 kg × 8 @ 8,5

Leg Extension (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 30 kg × 12 @ 6,5
Set 3: 30 kg × 12 @ 7
Set 4: 30 kg × 12 @ 7
Set 5: 30 kg × 12 @ 7,5

Seated Calf Raise (Plate Loaded)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Belt Squat Maschine
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 40 kg × 3 [Warm-Up]
Set 3: 60 kg × 10 @ 8
Set 4: 60 kg × 10 @ 8,5
Set 5: 60 kg × 10 @ 9

Sit Up
Set 1: 25 wiederh.
Set 2: 25 wiederh.
Set 3: 22 wiederh.
Set 4: 20 wiederh.

Elliptical Machine
Set 1: 5:00

Achso und noch allen ein Gutes Neues Jahr natürlich

[gpower20]

Nachmittags-Workout
Dienstag, 2. Januar 2024 um 14:57

Incline Bench Press (Dumbbell)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 26 kg × 3 [Warm-Up]
Set 4: 30 kg × 10 @ 8,5
Set 5: 30 kg × 10 @ 9
Set 6: 30 kg × 10 @ 9,5

Chest Press (Machine)
Set 1: 70 kg × 8 @ 8
Set 2: 70 kg × 8 @ 8,5
Set 3: 70 kg × 8 @ 8,5
Set 4: 70 kg × 8 @ 8,5

Bench Press (Barbell)
Set 1: 51 kg × 8 @ 8
Set 2: 51 kg × 8 @ 8
Set 3: 51 kg × 8 @ 8,5
Set 4: 51 kg × 8 @ 8,5

Notizen: 2 Finger enger

Overhead Press (Barbell)
Set 1: 16 kg × 5 [Warm-Up]
Set 2: 26 kg × 5 [Warm-Up]
Set 3: 36 kg × 6 @ 8,5
Set 4: 36 kg × 5 @ 8,5
Set 5: 36 kg × 5 @ 9

Triceps Extension (Machine)
Set 1: 20 kg × 8 @ 7
Set 2: 20 kg × 8 @ 7,5
Set 3: 20 kg × 8 @ 7,5
Set 4: 20 kg × 8 @ 8

Chest Fly Cable
Set 1: 15 kg × 10 @ 8
Set 2: 15 kg × 10 @ 8,5
Set 3: 15 kg × 10 @ 8,5
Set 4: 15 kg × 10 @ 9

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

Triceps Pushdown (Cable - Straight Bar)
Set 1: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 45 kg × 10
Set 4: 45 kg × 10

Crunch
Set 1: 15 wiederh.
Set 2: 15 wiederh.
Set 3: 15 wiederh.
Set 4: 15 wiederh.

Elliptical Machine
Set 1: 5:00



Nachmittags-Workout
Donnerstag, 4. Januar 2024 um 14:13

Elliptical Machine
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 90 kg × 1 [Warm-Up]
Set 4: 125 kg × 4 @ 7,5
Set 5: 125 kg × 4 @ 8
Set 6: 110 kg × 6 @ 8
Set 7: 110 kg × 6 @ 8,5

Hackenschmidt Reverse Bb Machine
Set 1: 30 kg × 10 [Warm-Up]
Set 2: 50 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10

Notizen: goodmirnings

Back Extension (Machine)
Set 1: 15 kg × 3 [Warm-Up]
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Set 5: 30 kg × 10

Lying Leg Curl (Machine)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12
Set 5: 30 kg × 12

Aufgestütztes Seitheben
Set 1: 6 kg × 8
Set 2: 8 kg × 8
Set 3: 8 kg × 8
Set 4: 8 kg × 8
Set 5: 8 kg × 8

Reverse Fly (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Banded Dead Bugs
Set 1: 20 wiederh.
Set 2: 20 wiederh.
Set 3: 16 wiederh.
Set 4: 16 wiederh.

Elliptical Machine
Set 1: 5:00




Morgen-Workout
Samstag, 6. Januar 2024 um 09:44

Lat Pulldown - Wide Grip (Cable)
Set 1: 30 kg × 10 [Warm-Up]
Set 2: 50 kg × 10 [Warm-Up]
Set 3: 70 kg × 8 @ 7
Set 4: 70 kg × 8 @ 7,5
Set 5: 70 kg × 8 @ 8

Incline Row Gym80
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 15 kg × 10 @ 8
Set 4: 15 kg × 10 @ 8
Set 5: 15 kg × 10 @ 8,5
Set 6: 15 kg × 10 @ 9

Iso-Lateral Row (Machine)
Set 1: 0 kg × 5 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 15 kg × 10 @ 7,5
Set 4: 15 kg × 10 @ 7,5
Set 5: 15 kg × 10 @ 8
Set 6: 15 kg × 10 @ 8

Lat Pulldown (Machine)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 3 [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 Curl (Dumbbell)
Set 1: 8 kg × 5 [Warm-Up]
Set 2: 12 kg × 8 @ 8
Set 3: 12 kg × 8 @ 8,5
Set 4: 12 kg × 8 @ 8,5
Set 5: 12 kg × 8 @ 9

Preacher Curl (Machine)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 15 kg × 5 [Warm-Up]
Set 3: 22,5 kg × 8 @ 8
Set 4: 22,5 kg × 8 @ 8,5
Set 5: 22,5 kg × 8 @ 8,5
Set 6: 22,5 kg × 8 @ 9

Überzüge
Set 1: 35 kg × 12 @ 8
Set 2: 35 kg × 12 @ 8
Set 3: 35 kg × 12 @ 8,5
Set 4: 35 kg × 12 @ 8,5

Hammer Curl (Cable)
Set 1: 20 kg × 20
Set 2: 25 kg × 15
Set 3: 30 kg × 12
Set 4: 35 kg × 10
Set 5: 40 kg × 7
Set 6: 25 kg × 12
Set 7: 20 kg × 12
Set 8: 15 kg × 20

Crunch
Set 1: 20 wiederh.
Set 2: 15 wiederh.
Set 3: 12 wiederh.
Set 4: 12 wiederh.

Elliptical Machine
Set 1: 5:00

[gpower20]

Morgen-Workout
Montag, 8. Januar 2024 um 05:24

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Squat (Barbell)
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 × 5 @ 8
Set 5: 90 kg × 5 @ 8,5
Set 6: 90 kg × 5 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 5 @ 8
Set 4: 70 kg × 5 @ 8
Set 5: 70 kg × 5 @ 8,5
Set 6: 55 kg × 10 @ 8,5
Set 7: 55 kg × 10 @ 8,5

Triceps Extension
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Bulgarian Split Squat
Set 1: 28 kg × 10 @ 8
Set 2: 28 kg × 10 @ 8,5
Set 3: 28 kg × 10 @ 8,5
Set 4: 28 kg × 10 @ 9

Stir The Pot
Set 1: 20 wiederh.
Set 2: 20 wiederh.
Set 3: 20 wiederh.
Set 4: 20 wiederh.

Running (Treadmill)
Set 1: 15:00

Starten wir die erste Arbeitswoche im Jahr mit einem guten freestyle Training
nächste Woche gehts mit einem neuen Plan weiter
probiere denk ich mal einen anderen von PAscal Su aus evtl. the Vault

[KiCat]

Jedenfalls bist du außerordentlich fleissig

[gpower20]

Jedenfalls bist du außerordentlich fleissig

Ich versuche es zumindest wenn die Ernährung und der schlaf schon nicht so 100% sind muss ich wenigstens da was machen

[gpower20]

Morgen-Workout
Dienstag, 9. Januar 2024 um 05:41

Running (Treadmill)
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 90 kg × 1 [Warm-Up]
Set 4: 127,5 kg × 4 @ 8,5
Set 5: 127,5 kg × 4 @ 9
Set 6: 110 kg × 6 @ 8,5
Set 7: 110 kg × 6 @ 9

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

Quadrup Rows
Set 1: 24 kg × 14
Set 2: 24 kg × 14
Set 3: 24 kg × 14
Set 4: 24 kg × 14

Face Pull (Cable)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Bicep Curl (Cable)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Running (Treadmill)
Set 1: 5:00

[gpower20]

Morgen-Workout
Mittwoch, 10. Januar 2024 um 08:46

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




Morgen-Workout
Donnerstag, 11. Januar 2024 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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

Tempo Squats 3-1-0
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 80 kg × 5 @ 8
Set 5: 80 kg × 5 @ 8,5
Set 6: 80 kg × 5 @ 8,5

Tempo Bench Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 3 @ 8
Set 4: 70 kg × 3 @ 8
Set 5: 70 kg × 3 @ 8,5

Bench Press (Barbell)
Set 1: 55 kg × 10 @ 8,5
Set 2: 55 kg × 10 @ 9

Triceps Extension
Set 1: 0 kg × 10
Set 2: 0 kg × 10
Set 3: 0 kg × 10
Set 4: 0 kg × 10

Arnold Press (Dumbbell)
Set 1: 12 kg × 8 @ 7,5
Set 2: 12 kg × 8 @ 8
Set 3: 12 kg × 8 @ 8
Set 4: 12 kg × 8 @ 8,5

Banded Dead Bugs
Set 1: 20 wiederh.
Set 2: 20 wiederh.
Set 3: 20 wiederh.
Set 4: 20 wiederh.

Running (Treadmill)
Set 1: 5:00

[gpower20]

Morgen-Workout
Freitag, 12. Januar 2024 um 05:47

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: 90 kg × 1 [Warm-Up]
Set 4: 105 kg × 3 @ 8
Set 5: 97,5 kg × 5 @ 8
Set 6: 97,5 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 × 8 @ 8
Set 4: 60 kg × 8 @ 8,5
Set 5: 60 kg × 8 @ 8,5
Set 6: 60 kg × 8 @ 8,5

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

Sit Up
Set 1: 20 wiederh.
Set 2: 20 wiederh.
Set 3: 20 wiederh.
Set 4: 20 wiederh.

Lateral Raise (Dumbbell)
Set 1: 12 kg × 10
Set 2: 12 kg × 10
Set 3: 12 kg × 10
Set 4: 12 kg × 10

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 1
Montag, 15. Januar 2024 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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 100 kg × 3 @ 7,5
Set 5: 90 kg × 6 @ 8
Set 6: 90 kg × 6 @ 8,5
Set 7: 90 kg × 6 @ 8,5

Bench Press - Close Grip (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 8 @ 8
Set 4: 50 kg × 10 @ 7
Set 5: 50 kg × 10 @ 7,5
Set 6: 50 kg × 10 @ 8,5

Banded Dead Bugs
Set 1: 20 wiederh. @ 8,5
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9

Pendlay Row (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 10 @ 7,5
Set 3: 60 kg × 10 @ 8
Set 4: 60 kg × 10 @ 8,5
Set 5: 60 kg × 10 @ 9

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

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 16. Januar 2024 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: 90 kg × 1 [Warm-Up]
Set 4: 100 kg × 3 @ 7,5
Set 5: 90 kg × 6 @ 7,5
Set 6: 90 kg × 6 @ 8
Set 7: 90 kg × 6 @ 8,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 67,5 kg × 3 @ 7
Set 5: 60 kg × 6 @ 7
Set 6: 60 kg × 6 @ 7,5
Set 7: 60 kg × 6 @ 8

Triceps Pushdown (Cable - Straight Bar)
Set 1: 15 kg × 12 @ 8
Set 2: 15 kg × 12 @ 8,5
Set 3: 15 kg × 12 @ 8,5
Set 4: 15 kg × 12 @ 9

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 8
Set 4: 50 kg × 12 @ 8,5
Set 5: 50 kg × 12 @ 8,5
Set 6: 50 kg × 12 @ 9

Stir The Pot
Set 1: 34 wiederh. @ 8
Set 2: 34 wiederh. @ 8,5
Set 3: 34 wiederh. @ 8,5
Set 4: 34 wiederh. @ 9

Running (Treadmill)
Set 1: 10:00

[Christoph]

Gibt es in dem Programm eigentlich eine eingebaute Progression oder so? Bist du mit deinen Fortschritten zufrieden? Ist nicht böse gemeint, aber irgendwie hab ich das Gefühl bei dir immer die gleichen Gewichte zu lesen.
Hast du mal einen "Abgleich" gemacht, ob die RPE passen die du schätzt? Mir hat das letztens echt was gebracht einfach mal bis zum Versagen zu gehen. Hab festgestellt, dass ich bei meinen Gefühlten @6 dann doch noch 7 Reps geschafft hatte und eigentlich immer noch nicht wirklich bei meiner Grenze war.