Chris Sein log

[gpower20]

Running (Treadmill)
Set 1: 70:00

[gpower20]

Vault Tag 3
Donnerstag, 21. März 2024 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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: 92,5 kg × 3 @ 7,5
Set 5: 70 kg × 6 @ 6
Set 6: 70 kg × 6 @ 6

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 77,5 kg × 3 @ 8
Set 4: 62,5 kg × 6 @ 6,5
Set 5: 62,5 kg × 6 @ 6,5

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 18,75 kg × 12 @ 7,5
Set 3: 18,75 kg × 12 @ 8,5
Set 4: 18,75 kg × 12 @ 8,5

Quadrup Rows
Set 1: 24 kg × 15 @ 8
Set 2: 24 kg × 15 @ 8,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Vault Tag 4
Freitag, 22. März 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 30 kg × 5

Triceps Extension (Cable)
Set 1: 0 kg × 10
Set 2: 3,75 kg × 12
Set 3: 3,75 kg × 12
Set 4: 3,75 kg × 12

Lat Pulldown (Single Arm)
Set 1: 3,75 kg × 5 [Warm-Up]
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7

Back Extension
Set 1: 15 wiederh. @ 6
Set 2: 15 wiederh. @ 7,5

Running (Treadmill)
Set 1: 20:00

[gpower20]

Progress Tag 1
Montag, 25. März 2024 um 05:46

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: 90 kg × 1 [Warm-Up]
Set 5: 100 kg × 3 @ 8,5
Set 6: 77,5 kg × 5 @ 7
Set 7: 77,5 kg × 5 @ 7

Face Pull (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 7
Set 3: 20 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 3 @ 7,5
Set 4: 62,5 kg × 5 @ 7
Set 5: 62,5 kg × 5 @ 7,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 2
Dienstag, 26. März 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: 80 kg × 1 [Warm-Up]
Set 4: 105 kg × 3 @ 7,5
Set 5: 82,5 kg × 6 @ 6,5
Set 6: 82,5 kg × 6 @ 7

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 @ 7,5 [Warm-Up]
Set 4: 57,5 kg × 6 @ 6
Set 5: 57,5 kg × 6 @ 6

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 56,25 kg × 12 @ 7,5
Set 4: 56,25 kg × 12 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 8
Set 3: 20 kg × 10 @ 8,5

Stir The Pot
Set 1: 34 wiederh. @ 6,5
Set 2: 34 wiederh. @ 7

Running (Treadmill)
Set 1: 15:00

[gpower20]

So muss noch paar Tage nachtragen

Morgen-Workout
Mittwoch, 27. März 2024 um 06:19

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

Vault Tag 3
Donnerstag, 28. März 2024 um 06:25

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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: 95 kg × 3 @ 8
Set 5: 72,5 kg × 6 @ 6,5
Set 6: 72,5 kg × 6 @ 6

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 80 kg × 3 @ 8,5
Set 4: 65 kg × 6 @ 7,5
Set 5: 65 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 kg × 12 @ 8,5
Set 4: 20 kg × 12 @ 8,5

Quadrup Rows
Set 1: 24 kg × 15 @ 8
Set 2: 24 kg × 15 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 5 kg × 12 @ 6,5
Set 3: 5 kg × 12
Set 4: 5 kg × 12

Running (Treadmill)
Set 1: 20:00

Morgen-Workout
Samstag, 30. März 2024 um 06:18

Stairmaster
Set 1: 10:00

Mobilität
Set 1: 5:00

Leg Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 60 kg × 5 [Warm-Up]
Set 3: 100 kg × 3 [Warm-Up]
Set 4: 160 kg × 2 [Warm-Up]
Set 5: 200 kg × 8 @ 8
Set 6: 200 kg × 8 @ 8,5
Set 7: 200 kg × 8 @ 8,5

Incline Chest Press (Machine)
Set 1: 0 kg × 5 [Warm-Up]
Set 2: 15 kg × 5 [Warm-Up]
Set 3: 25 kg × 8 @ 8
Set 4: 25 kg × 8 @ 9
Set 5: 25 kg × 7 @ 10

Belt Squat Maschine
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 40 kg × 3 [Warm-Up]
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8

Leg Extension (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Lying Leg Curl (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 10

Lat Pulldown (Machine)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 3 [Warm-Up]
Set 3: 35 kg × 8
Set 4: 35 kg × 8
Set 5: 35 kg × 8

Triceps Extension (Machine)
Set 1: 15 kg × 1 [Warm-Up]
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Bicep Curl (Dumbbell)
Set 1: 10 kg × 8 [Warm-Up]
Set 2: 14 kg × 8
Set 3: 14 kg × 8
Set 4: 14 kg × 8
Set 5: 10 kg × 10 [Drop-Set]

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

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

Running (Treadmill)
Set 1: 10:00


Morgen-Workout
Montag, 1. April 2024 um 06:26

Elliptical Machine
Set 1: 10:00

Mobilität
Set 1: 5:00

Chest Press (Machine)
Set 1: 30 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 3 [Warm-Up]
Set 4: 85 kg × 8 @ 8
Set 5: 85 kg × 8 @ 8
Set 6: 85 kg × 8 @ 8,5

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

Incline Chest Press (Machine)
Set 1: 0 kg × 10 [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

Lat Pulldown (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 25 kg × 5 [Warm-Up]
Set 3: 30 kg × 8 @ 8
Set 4: 30 kg × 8 @ 8,5
Set 5: 30 kg × 8 @ 8,5

Chest Fly
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 12 @ 8
Set 3: 30 kg × 12 @ 8
Set 4: 30 kg × 12 @ 8,5

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

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

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

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

Stairmaster
Set 1: 10:00


Progress Tag 1
Dienstag, 2. April 2024 um 05:47

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: 90 kg × 1 [Warm-Up]
Set 5: 102,5 kg × 3 @ 8,5
Set 6: 77,5 kg × 5 @ 7
Set 7: 77,5 kg × 5 @ 7

Face Pull (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 21,25 kg × 12 @ 7
Set 3: 21,25 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 5 @ 7,5
Set 4: 62,5 kg × 5 @ 7
Set 5: 62,5 kg × 5 @ 7,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

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

Running (Treadmill)
Set 1: 10:00


Morgen-Workout
Mittwoch, 3. April 2024 um 08:13

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

So wie man sieht war ich an Ostern endlich mal wieder im Studio und muss sagen das tat echt gut
und hat bock gemacht mal wieder was anderes zu sehen
muss schauen ob ich mein Training etwas umstelle und evtl. ein Tag die Woche dort hin gehen kann

[gpower20]

Vault Tag 2
Donnerstag, 4. April 2024 um 05:44

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: 107,5 kg × 3 @ 8
Set 5: 85 kg × 6 @ 7
Set 6: 85 kg × 6 @ 7,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 77,5 kg × 3 @ 8 [Warm-Up]
Set 4: 60 kg × 6 @ 6,5
Set 5: 60 kg × 6 @ 7

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 8
Set 3: 20 kg × 10 @ 8,5

Pull Up
Set 1: 5 wiederh. @ 7
Set 2: 5 wiederh. @ 7,5
Set 3: 5 wiederh. @ 8
Set 4: 5 wiederh. @ 8,5

Stir The Pot
Set 1: 36 wiederh. @ 7
Set 2: 36 wiederh. @ 7
Set 3: 36 wiederh. @ 7,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Vault Tag 3
Freitag, 5. April 2024 um 05:48

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: 80 kg × 5 @ 7,5
Set 5: 80 kg × 2 [Fehler]

Leg Extension (Machine)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 12
Set 3: 15 kg × 12
Set 4: 20 kg × 12
Set 5: 20 kg × 12
Set 6: 20 kg × 12

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

Lying Leg Curl (Machine)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 12

Triceps Extension (Cable)
Set 1: 5 kg × 12 @ 6,5
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12

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

Running (Treadmill)
Set 1: 5:00


War Heute Toll gleich beim ersten Satz Kniebeugen ein schmerz in der rechten Leistengegend gehabt
beim 2. Satz hab ich dann aufgehört ich glaub ich hab mir da was gezerrt oder so
ist echt blöd beim Aufstehen oder so hab dann mal geschaut beim Beinheben tuts extrem weh beim rechten bein
naja in dem fall mal wieder eine beschwerde mehr

[gpower20]

Progress Tag 1
Montag, 8. April 2024 um 05:41

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

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 12 @ 7
Set 3: 22,5 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 3 @ 7,5
Set 4: 65 kg × 5 @ 7,5
Set 5: 65 kg × 5 @ 7,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 9 @ 8
Set 4: 65 kg × 9 @ 8,5

Running (Treadmill)
Set 1: 15:00

Noch leichtes Ziehen aber weit nicht so schlimm wie am Freitag keine Ahnung was das schon wieder war
hoff kann dann bald wieder schwerer trainieren
rest sonst gut dafür das die Nacht recht scheisse war

[gpower20]

Vault Tag 2
Dienstag, 9. April 2024 um 05:49

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: 110 kg × 3 @ 8
Set 5: 85 kg × 6 @ 7
Set 6: 85 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 kg × 10 @ 8,5

Notizen: Hammer griff am Seil gebrochen

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 @ 8 [Warm-Up]
Set 4: 80 kg × 3 @ 8
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

Stir The Pot
Set 1: 38 wiederh. @ 7,5
Set 2: 38 wiederh. @ 7,5
Set 3: 38 wiederh. @ 8

Pull Up
Set 1: 6 wiederh. @ 8
Set 2: 6 wiederh. @ 8
Set 3: 6 wiederh. @ 8,5
Set 4: 6 wiederh. @ 9

Running (Treadmill)
Set 1: 5:00

[Christoph]

Mischst du eigentlich jetzt Trainingsprogramme? Mal steht Vault und mal Progress oben drüber.

[gpower20]

Mischst du eigentlich jetzt Trainingsprogramme? Mal steht Vault und mal Progress oben drüber.

Ach das liegt an der app hab die Tage nicht umbenannt

grundsätzlich ist ein Teil noch vom Alten plan aber tausch immer wieder was aus wie ich grad lust hab
mach aber kein Programm grad fehlt mir grad die motivation und ist ja auch ständig ein anderes Wehwehchen

[gpower20]

Morgen-Workout
Mittwoch, 10. April 2024 um 06:41

Running (Treadmill)
Set 1: 1:15:00

[gpower20]

Vault Tag 3
Donnerstag, 11. April 2024 um 05:40

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 × 1 @ 8,5 [Warm-Up]
Set 4: 80 kg × 3 @ 9
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 8
Set 3: 20 kg × 10 @ 8,5

Quadrup Rows
Set 1: 28 kg × 12 @ 8
Set 2: 28 kg × 12 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 6,25 kg × 12 @ 8
Set 3: 6,25 kg × 12 @ 8,5
Set 4: 6,25 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Vault Tag 4
Freitag, 12. April 2024 um 05:39

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 10
Set 5: 35 kg × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 10 @ 7
Set 3: 17,5 kg × 10 @ 7
Set 4: 17,5 kg × 9 @ 7,5

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 12,5 kg × 10
Set 3: 12,5 kg × 10
Set 4: 12,5 kg × 10

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

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh.

Back Extension
Set 1: 15 wiederh. @ 6
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh.

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 8
Set 3: 20 kg × 8
Set 4: 20 kg × 8

Notizen: Hammer griff

Running (Treadmill)
Set 1: 15:00