Chris Sein log

[gpower20]

Progress Tag 1
Montag, 10. Juni 2024 um 05:45

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 @ 10 [Warm-Up]
Set 5: 107,5 kg × 3 @ 8,5
Set 6: 85 kg × 5 @ 7,5
Set 7: 85 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 12 @ 8
Set 3: 25 kg × 12 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 77,5 kg × 3 @ 8,5
Set 4: 62,5 kg × 5 @ 7
Set 5: 62,5 kg × 5 @ 7,5
Set 6: 62,5 kg × 5 @ 8

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 7,5 kg × 12 @ 7,5
Set 3: 7,5 kg × 12 @ 8
Set 4: 7,5 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 8:00

War gar nicht mal so schlecht heute
die 3x107,5kg gingen gut dafür das ich sie letzte Woche nicht geschafft habe

[gpower20]

Vault Tag 2
Dienstag, 11. Juni 2024 um 05:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 3 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7

Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8
Set 3: 40 wiederh. @ 8,5

Bicep Curl (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 12 @ 8
Set 3: 23,75 kg × 12 @ 8,5

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

Running (Treadmill)
Set 1: 20:00

[gpower20]

Vault Tag 3
Donnerstag, 13. Juni 2024 um 05:46

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: 92,5 kg × 5 @ 8
Set 5: 92,5 kg × 5 @ 8,5
Set 6: 92,5 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 [Warm-Up]
Set 4: 82,5 kg × 2 @ 8
Set 5: 60 kg × 6 @ 8
Set 6: 60 kg × 6 @ 8,5

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

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Freitag hab ich ausgesetzt bin Donnerstag abend nach Berlin gefahren auf das Innere Blumenpflücken
und gestern abend erst wieder heim gekommen

Progress Tag 1
Montag, 17. Juni 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 @ 10 [Warm-Up]
Set 5: 110 kg × 3 @ 9
Set 6: 85 kg × 5 @ 7
Set 7: 85 kg × 5 @ 7,5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 12 @ 8
Set 3: 25 kg × 12 @ 8,5

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: 62,5 kg × 5 @ 7
Set 5: 62,5 kg × 5 @ 7,5
Set 6: 62,5 kg × 5 @ 8

Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 7,5 kg × 12 @ 7,5
Set 3: 7,5 kg × 12 @ 8
Set 4: 7,5 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

Wolte beim Beugen erst nur 2 Wdh machen aber lief dann relativ gut das die 3. auch gut ging.

sonst ein relativ gutes Training nach so wenig schlaf der letzten Tage

[gpower20]

Vault Tag 2
Dienstag, 18. Juni 2024 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 3 @ 9
Set 5: 67,5 kg × 6 @ 7
Set 6: 67,5 kg × 6 @ 7,5

Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8
Set 3: 40 wiederh. @ 8,5

Bicep Curl (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 12 @ 7,5
Set 3: 23,75 kg × 12 @ 7

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

Running (Treadmill)
Set 1: 20:00

Bis auf die Todesmüdigkeit lief es recht gut heute

[gpower20]

Vault Tag 3
Donnerstag, 20. Juni 2024 um 05:42

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

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 12 @ 8
Set 3: 23,75 kg × 12 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 85 kg × 2 @ 8,5
Set 5: 62,5 kg × 6 @ 8
Set 6: 62,5 kg × 6 @ 8,5

Triceps Extension (Cable)
Set 1: 2,5 kg × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 7,5
Set 3: 10 kg × 12 @ 8
Set 4: 10 kg × 12 @ 8

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 21. Juni 2024 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7
Set 4: 20 kg × 11 @ 7,5

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 37,5 kg × 5 @ 7,5
Set 3: 37,5 kg × 5 @ 8
Set 4: 37,5 kg × 5 @ 8

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

Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8

Running (Treadmill)
Set 1: 20:00

[gpower20]

Progress Tag 1
Montag, 24. Juni 2024 um 05:45

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 @ 10 [Warm-Up]
Set 5: 112,5 kg × 3 @ 9
Set 6: 85 kg × 5 @ 7
Set 7: 85 kg × 5 @ 7,5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 26,25 kg × 12 @ 8
Set 3: 26,25 kg × 12 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 82,5 kg × 3 @ 8,5
Set 5: 62,5 kg × 5 @ 7,5
Set 6: 62,5 kg × 5 @ 8

Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 8,75 kg × 12 @ 7,5
Set 3: 8,75 kg × 12 @ 8
Set 4: 8,75 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

Man sollte es ja nicht verschreien aber Beuge läuft grad echt gut

[gpower20]

Vault Tag 2
Dienstag, 25. Juni 2024 um 05:39

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 3 @ 8,5
Set 5: 70 kg × 6 @ 7
Set 6: 70 kg × 6 @ 7,5

Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8
Set 3: 40 wiederh. @ 8,5

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

Crunch
Set 1: 20 wiederh.
Set 2: 20 wiederh.
Set 3: 18 wiederh.
Set 4: 16 wiederh.

Running (Treadmill)
Set 1: 20:00

[gpower20]

Morgen-Workout
Mittwoch, 26. Juni 2024 um 06:43

Running (Treadmill)
Set 1: 1:05:00

[gpower20]

Vault Tag 3
Donnerstag, 27. Juni 2024 um 05:49

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

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 12 @ 8
Set 3: 23,75 kg × 12 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 2 @ 8,5 [Fehler]
Set 5: 62,5 kg × 6 @ 8
Set 6: 62,5 kg × 6 @ 8,5

Triceps Extension (Cable)
Set 1: 2,5 kg × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 7,5
Set 3: 10 kg × 12 @ 8
Set 4: 10 kg × 12 @ 8

Running (Treadmill)
Set 1: 10:00

Bank lief heute nicht so gut
die 2. Wdh. hab ich nicht ganz geschafft und musste ablegen
war heute aber auch extrem müde irgendwie

[gpower20]

Vault Tag 4
Freitag, 28. Juni 2024 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7
Set 4: 20 kg × 11 @ 7,5

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 2 [Warm-Up]
Set 3: 40 kg × 5 @ 8
Set 4: 40 kg × 5 @ 8
Set 5: 40 kg × 5

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

Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7,5
Set 3: 20 kg × 10 @ 8

Running (Treadmill)
Set 1: 25:00

10 min vom Laufband heute auch mal joggen
wollte da mal wieder langsam angreifen meine Ausdauer hat schon sehr gelitten in der letzten Zeit

[gpower20]

Progress Tag 1
Montag, 1. Juli 2024 um 05:36

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 @ 10 [Warm-Up]
Set 5: 115 kg × 3 @ 9 [Fehler]
Set 6: 85 kg × 5 @ 7,5
Set 7: 85 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 12 @ 8
Set 3: 27,5 kg × 12 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 85 kg × 3 @ 9
Set 5: 62,5 kg × 5 @ 7,5
Set 6: 62,5 kg × 5 @ 8

Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 8,75 kg × 12 @ 7,5
Set 3: 8,75 kg × 12 @ 8
Set 4: 8,75 kg × 12 @ 8,5

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

Running (Treadmill)
Set 1: 10:00


Hab den Schweren Satz Kniebeugen leider abgelegt
konzentration war leider weg

aber hatte auch schiss da ich gestern mit meinem Sohn fussball gespielt hab und mir glaub rechts was in der Leiste gezerrt hab oder was auch immer
nächste Woche hoffentlich dann die 115x3 rein holen

Restliches Training war aber ok soweit
hab auch langsam wieder mit ner Zugübung angefangen bis jetzt sieht die Bizeps sehne recht gut aus
mal abwarten

[gpower20]

Morgen-Workout
Mittwoch, 3. Juli 2024 um 09:16

Running (Treadmill)
Set 1: 1:10:00
davon
1x 5 min und 1x10 min gejoggt

[gpower20]

Vault Tag 3
Donnerstag, 4. Juli 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: 100 kg × 5 @ 8
Set 5: 100 kg × 5 @ 8,5
Set 6: 100 kg × 5 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 2 @ 8,5 [Fehler]
Set 5: 62,5 kg × 6 @ 8
Set 6: 62,5 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 12 @ 8
Set 3: 23,75 kg × 12 @ 8,5

Triceps Extension (Cable)
Set 1: 2,5 kg × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 7,5
Set 3: 10 kg × 12 @ 8

Running (Treadmill)
Set 1: 10:00