Chris Sein log

[gpower20]

Progress Tag 1
Montag, 29. Juli 2024 um 05:44

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: 27,5 kg × 10 @ 7,5
Set 3: 27,5 kg × 10 @ 7,5

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: 80 kg × 3 @ 8,5
Set 5: 60 kg × 6 @ 6,5
Set 6: 60 kg × 6 @ 7

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 × 10 @ 6,5
Set 3: 8,75 kg × 10 @ 6,5
Set 4: 8,75 kg × 10 @ 6,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 @ 6
Set 3: 50 kg × 5 @ 6
Set 4: 50 kg × 5 @ 6,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 2
Dienstag, 30. Juli 2024 um 05:43

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: 85 kg × 5 @ 7,5
Set 4: 85 kg × 5 @ 7,5
Set 5: 85 kg × 5 @ 7

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

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: 85 kg × 3 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 42,5 kg × 5 @ 6,5
Set 3: 42,5 kg × 5 @ 6
Set 4: 42,5 kg × 5

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

Running (Treadmill)
Set 1: 15:00

[gpower20]

Morgen-Workout
Mittwoch, 31. Juli 2024 um 06:38

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

Heute keine Motivation zum rennen gehabt daher nur gemütlich heute

[gpower20]

Vault Tag 3
Donnerstag, 1. August 2024 um 05:50

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 @ 7,5
Set 5: 95 kg × 5 @ 8
Set 6: 95 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: 85 kg × 2 @ 9
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 12 @ 6,5
Set 3: 23,75 kg × 12 @ 8,5

Quadrup Rows
Set 1: 20 kg × 15 @ 7,5
Set 2: 20 kg × 15 @ 7

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

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 4
Freitag, 2. August 2024 um 05:28

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 @ 6
Set 3: 35 kg × 5 @ 6
Set 4: 35 kg × 5 @ 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 18,75 kg × 10 @ 6
Set 3: 18,75 kg × 10 @ 6
Set 4: 18,75 kg × 10 @ 6

Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 25 kg × 3 [Warm-Up]
Set 3: 35 kg × 5 @ 7
Set 4: 35 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 50 kg × 5 @ 7
Set 4: 50 kg × 5 @ 7,5

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

Back Extension
Set 1: 15 wiederh. @ 6,5
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
Set 3: 17,5 kg × 10 @ 6

Running (Treadmill)
Set 1: 15:00
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[gpower20]

Progress Tag 1
Montag, 5. August 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: 90 kg × 1 @ 10 [Warm-Up]
Set 5: 115 kg × 3 @ 9
Set 6: 87,5 kg × 5 @ 7,5
Set 7: 87,5 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 28,75 kg × 10 @ 8
Set 3: 28,75 kg × 10 @ 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 @ 9
Set 5: 62,5 kg × 6 @ 7
Set 6: 62,5 kg × 6 @ 7,5

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 @ 6,5
Set 3: 8,75 kg × 12 @ 7
Set 4: 8,75 kg × 12 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 @ 6 [Warm-Up]
Set 3: 50 kg × 5 @ 6
Set 4: 50 kg × 5 @ 6,5

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 6. August 2024 um 05:33

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: 87,5 kg × 5 @ 7,5
Set 4: 87,5 kg × 5 @ 7,5
Set 5: 87,5 kg × 5 @ 7

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

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 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 42,5 kg × 5 @ 6,5
Set 3: 42,5 kg × 5 @ 6
Set 4: 42,5 kg × 5

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

Running (Treadmill)
Set 1: 20:00

[gpower20]

Morgen-Workout
Mittwoch, 7. August 2024 um 07:50

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

[gpower20]

Vault Tag 3
Donnerstag, 8. August 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: 97,5 kg × 5 @ 8
Set 5: 97,5 kg × 5 @ 8,5
Set 6: 97,5 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: 87,5 kg × 2 @ 9
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 25 kg × 12 @ 7
Set 3: 25 kg × 12 @ 8,5

Quadrup Rows
Set 1: 20 kg × 15 @ 7,5
Set 2: 20 kg × 15 @ 7

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 9. August 2024 um 05:43

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 [Warm-Up]
Set 3: 37,5 kg × 5 @ 6,5
Set 4: 37,5 kg × 5 @ 6,5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6,5
Set 4: 20 kg × 10 @ 7

Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 25 kg × 3 [Warm-Up]
Set 3: 37,5 kg × 5 @ 7,5
Set 4: 37,5 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 51,25 kg × 5 @ 7
Set 4: 51,25 kg × 5 @ 7,5

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

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

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress Tag 1
Montag, 12. August 2024 um 05:49

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: 117,5 kg × 2 @ 8,5
Set 6: 90 kg × 5 @ 7,5
Set 7: 90 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 30 kg × 10 @ 8,5
Set 3: 30 kg × 10 @ 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 @ 9
Set 5: 65 kg × 6 @ 7,5
Set 6: 65 kg × 6 @ 7,5

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 @ 6,5
Set 3: 8,75 kg × 12 @ 7
Set 4: 8,75 kg × 12 @ 7,5

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

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 13. August 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 × 5 @ 7,5
Set 4: 90 kg × 5 @ 8
Set 5: 90 kg × 5 @ 8

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

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: 67,5 kg × 6 @ 7
Set 6: 67,5 kg × 6 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 45 kg × 5 @ 6,5
Set 4: 45 kg × 5

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

Running (Treadmill)
Set 1: 15:00

[gpower20]

Morgen-Workout
Mittwoch, 14. August 2024 um 06:40

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

[gpower20]

Vault Tag 3
Donnerstag, 15. August 2024 um 05:45

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

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 × 1 @ 8,5
Set 5: 67,5 kg × 6 @ 8
Set 6: 67,5 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 25 kg × 12 @ 7
Set 3: 25 kg × 12 @ 8,5

Quadrup Rows
Set 1: 24 kg × 12 @ 8
Set 2: 24 kg × 12 @ 7

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 16. August 2024 um 05:29

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 40 kg × 5 @ 6,5
Set 4: 40 kg × 5 @ 6,5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6,5
Set 4: 20 kg × 10 @ 7

Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 25 kg × 5 [Warm-Up]
Set 3: 40 kg × 5 @ 7,5
Set 4: 40 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 5 @ 7
Set 4: 52,5 kg × 5 @ 7,5

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

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

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

Running (Treadmill)
Set 1: 10:00