Wir wollen ja sexy werden, ne?!

[Hendo]

FitNotes Workout - Dienstag 22nd Juli 2025

** Gym 80 Incline Smith Machine Press **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Rope Push Down **
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Gym 80 Brustpresse Dual **
- 50.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** DB Overhead Press **
- 10.0 kgs x 20 reps
- 15.0 kgs x 15 reps
- 10.0 kgs x 15 reps

** Technogym Seated Dip Machine **
- 40.0 kgs x 15 reps
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps

** Neutral DB Bench Press **
- 20.0 kgs x 15 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 7 reps

[Hendo]

2 Stunden BJJ

[Hendo]

FitNotes Workout - Donnerstag 24th Juli 2025

** Smith Machine Row **
- 30.0 kgs x 18 reps
- 40.0 kgs x 15 reps
- 50.0 kgs x 11 reps
- 60.0 kgs x 5 reps
- 50.0 kgs x 9 reps

** EZ-Bar Curl **
- 20.0 kgs x 15 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 6 reps

** Close Grip Lat Pulldown **
- 60.0 kgs x 16 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 6 reps
- 70.0 kgs x 8 reps

** Cable Curl Rope **
- 15.0 kgs x 20 reps
- 17.5 kgs x 14 reps
- 21.0 kgs x 12 reps
- 21.0 kgs x 11 reps
- 21.0 kgs x 10 reps

** Lateral Cable Raise **
- 7.5 kgs x 8 reps
- 5.0 kgs x 14 reps
- 5.0 kgs x 12 reps

[Hendo]

FitNotes Workout - Freitag 25th Juli 2025

** Dips **
- 0.1 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Cable Pull Over Rope **
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Close Grip Barbell Bench Press **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

[MaryK]

Nach dem Brust-Trizeps-Training

Verstecken ist aktiviert

Um diesen versteckten Text lesen zu können, musst du registriert und angemeldet sein.

Unfassbar Guuuuuutttt

[Hendo]

Nach dem Brust-Trizeps-Training

Verstecken ist aktiviert

Um diesen versteckten Text lesen zu können, musst du registriert und angemeldet sein.

Unfassbar Guuuuuutttt

Dankeschön!

[Hendo]

FitNotes Workout - Sonntag 27th Juli 2025

** Lying Leg Curl Machine **
- 20.0 kgs x 20 reps
- 30.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 55.0 kgs x 8 reps
- 50.0 kgs x 9 reps

** Leg Extension Machine **
- 20.0 kgs x 20 reps
- 30.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Hammer Strength Linear Hack Squat **
- 60.0 kgs x 19 reps
- 70.0 kgs x 12 reps
- 80.0 kgs x 11 reps

** Hyperextensions 45° **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Seated Calf Raise Machine **
- 20.0 kgs x 16 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

[Hendo]

2,5 Stunden BJJ

[Hendo]

2 Std BJJ

[Hendo]

FitNotes Workout - Donnerstag 31st Juli 2025

** Neutral Medium Grip Lat Pulldown **
- 70.0 kgs x 16 reps
- 80.0 kgs x 9 reps
- 80.0 kgs x 7 reps
- 80.0 kgs x 6 reps
- 70.0 kgs x 10 reps

** Dumbbell Curl **
- 14.0 kgs x 16 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 7 reps

** SA Wide Cable Row **
- 20.0 kgs x 20 reps
- 23.5 kgs x 14 reps
- 28.5 kgs x 10 reps
- 33.5 kgs x 6 reps
- 23.5 kgs x 10 reps

** Seated Dumbbell Press **
- 14.0 kgs x 20 reps
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps

** DB Concentration Curls **
- 10.0 kgs x 15 reps
- 10.0 kgs x 10 reps

[Hendo]

1,5 Stunden BJJ

[MaryK]

Nice Weekend

[Hendo]

Nice Weekend

Danke, dir auch.

[Hendo]

FitNotes Workout - Sonntag 10th August 2025

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

** Dips **
- 0.1 kgs x 10 reps
- 10.0 kgs x 10 reps
- 25.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 35.0 kgs x 5 reps

** Close Grip Barbell Bench Press **
- 50.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Neutral Cable Row **
- 60.0 kgs x 18 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 8 reps

** DB Skull Crushers **
- 10.0 kgs x 20 reps
- 14.0 kgs x 11 reps

** Dumbbell Curl **
- 14.0 kgs x 14 reps
- 14.0 kgs x 11 reps

[Hendo]

1,5 Stunden BJJ