Mit 40 Jahren zur Bestform

[Himbeer]

Cycle 1 Woche 1 Tag3

FitNotes Workout - Freitag 7th April 2023

** Walking Lunges **
- 10.0 kgs x 60 reps
- 10.0 kgs x 60 reps
- 10.0 kgs x 60 reps

** Incline DB Bench Press 30° - 2s Pause **
- 20.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 22.0 kgs x 6 reps

** Neutral Chin Up ** +10 kg Cluster 10 min
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps


** Bear Crawls **
- Cluster 10 min

** Rad Ergometer Sprints **
120s Warm up
7 × 30s 200 Watt
Active Rest 120s 75 Watt
120s Cooldown

[Himbeer]

Wanderung
1300m hoch / 1300m runter. 40 000 Schritte bis jetzt.

[GastXY]

Wanderung
1300m hoch / 1300m runter. 39 000 Schritte bis jetzt.

da ist die Familienpizza sicher. :sunglasses:

[Himbeer]

Es wird gegönnt, so viel ist sicher

[Waldo]

Grünes Licht vom blauen Trainer, hau rein!

[Himbeer]

Cycle 1 Woche 2 Tag 1

FitNotes Workout - Montag 10th April 2023

** Kniebeuge hohe Ablage, Tempo 4110 **
- 70.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Overhead Press **
- 30.0 kgs x 10 reps
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps
- 25.0 kgs x 10 reps

** Lying Leg Curl Machine **
- 25.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Neutral Chin Up ** cluster 14 min
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps

** Body Hollow Hold **
- 30 s
- 30 s
- 30 s
- 30 s

[Himbeer]

Cycle 1 Woche 2 Tag 2

FitNotes Workout - Mittwoch 12th April 2023

** Romanian Deadlift **
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 90.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Pushups on KB 30cm Defizit **
- 76.0 kgs x 6 reps
- 76.0 kgs x 6 reps
- 76.0 kgs x 6 reps
- 76.0 kgs x 6 reps
- 76.0 kgs x 6 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 5 reps
- 76.0 kgs x 3 reps

** Kettlebell Swings **
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps

** Seated Cable Row Unilateral **
- 40.8 kgs x 12 reps
- 36.2 kgs x 12 reps
- 36.2 kgs x 12 reps
- 36.2 kgs x 12 reps

** Farmers Walk Unilateral **
- 24.0 kgs x 60 s
- 24.0 kgs x 60 s
- 24.0 kgs x 60 s