Wir wollen ja sexy werden, ne?!

[Hendo]

1,5 Stunden BJJ

[Hendo]

Heute irgendwie nicht so richtig gut, aber besser als nix...

FitNotes Workout - Mittwoch 4th Juni 2025

** Hammer Strength Linear Hack Squat **
- 30.0 kgs x 10 reps
- 40.0 kgs x 6 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps

** Chin Up **
- 0.1 kgs x 5 reps
- 0.1 kgs x 5 reps
- 0.1 kgs x 5 reps

** Flat Barbell Bench Press **
- 75.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 90.0 kgs x 5 reps

** T Bar Row Close Griü **
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps
- 45.0 kgs x 11 reps

[Hendo]

FitNotes Workout - Freitag 6th Juni 2025

** Romanian Deadlift **
- 70.0 kgs x 15 reps
- 80.0 kgs x 15 reps
- 90.0 kgs x 14 reps

** Neutral Medium Grip Lat Pulldown **
- 60.0 kgs x 15 reps
- 60.0 kgs x 14 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 11 reps
- 60.0 kgs x 10 reps

** Incline Barbell Bench Press **
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 15 reps
- 50.0 kgs x 13 reps
- 50.0 kgs x 12 reps

** Dips **
- 0.1 kgs x 15 reps
- 0.1 kgs x 15 reps
- 0.1 kgs x 15 reps

** Pinwheel Curls **
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps

** EZ Cable Push Down **
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps

[Hendo]

Bakterieller Infektion sei Dank gibt's erstmal kein Grappling...

Essen wurde diese Woche wieder getrackt und diszipliniert an den Plan gehalten: 2300 kcal und min. 10k Schritte

Gewicht bei 81 kg für die letzten Tage

Bauch 89 cm wieder 1 cm mehr geworden

[Hendo]

FitNotes Workout - Donnerstag 12th Juni 2025

** Hammer Strength Linear Hack Squat **
- 50.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 70.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 90.0 kgs x 6 reps

** Lat Pulldown **
- 28.5 kgs x 15 reps
- 33.5 kgs x 9 reps
- 33.5 kgs x 8 reps
- 33.5 kgs x 6 reps
- 33.5 kgs x 6 reps

** SA Cable Row **
- 23.5 kgs x 15 reps
- 28.5 kgs x 12 reps
- 33.5 kgs x 10 reps
- 38.5 kgs x 5 reps
- 38.5 kgs x 5 reps

** Max Rom Lateral Raises **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps
- 6.0 kgs x 10 reps

** Dips **
- 0.1 kgs x 20 reps
- 0.1 kgs x 20 reps
- 0.1 kgs x 20 reps

** Knees To Chest **
- 0.1 kgs x 8 reps
- 0.1 kgs x 8 reps

[Hendo]

FitNotes Workout - Freitag 13th Juni 2025

** Dumbbell Concentration Curl **
- 10.0 kgs x 15 reps
- 12.0 kgs x 10 reps
- 14.0 kgs x 5 reps

** Single Leg Leg Press **
- 40.0 kgs x 15 reps
- 45.0 kgs x 13 reps
- 50.0 kgs x 10 reps

** Incline Smith Machine Bench Press **
- 40.0 kgs x 16 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 7 reps
- 50.0 kgs x 6 reps

** Flat Dumbbell Bench Press **
- 30.0 kgs x 13 reps
- 30.0 kgs x 11 reps
- 30.0 kgs x 10 reps

** Rear Delt Machine Fly **
- 42.5 kgs x 25 reps
- 50.0 kgs x 20 reps
- 57.5 kgs x 17 reps
- 65.0 kgs x 15 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 14 reps
- 16.0 kgs x 10 reps

[Hendo]

FitNotes Workout - Sonntag 15th Juni 2025

** SL Leg Lying Curl **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** Neutral Cable Row **
- 35.0 kgs x 20 reps
- 50.0 kgs x 18 reps
- 60.0 kgs x 14 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 5 reps
- 70.0 kgs x 6 reps

** Close Grip Lat Pulldown **
- 50.0 kgs x 18 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 7 reps
- 70.0 kgs x 6 reps

** DB Overhead Press **
- 12.0 kgs x 20 reps
- 16.0 kgs x 15 reps
- 20.0 kgs x 12 reps
- 24.0 kgs x 6 reps

** Seated Incline Dumbbell Curl **
- 10.0 kgs x 15 reps
- 10.0 kgs x 13 reps

[Hendo]

2,5 Stunden BJJ