Train harder than last time

[Béla]

4 Schultern & Bizeps

Seitheben (Maschine)
Set 1: 30 kg x 10
Set 2: 30 kg x 5 [Drop]
Set 3: 30 kg x 2 [Drop]
Set 4: 30 kg x 10
Set 5: 30 kg x 3 [Drop]
Set 6: 30 kg x 1 [Drop]
Set 7: 30 kg x 10
Set 8: 30 kg x 1 [Drop]
Set 9: 30 kg x 1 [Drop]

vorgebeugtes Seitheben
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12

Face Pull
Set 1: 30 kg x 14
Set 2: 30 kg x 14
Set 3: 30 kg x 14
Set 4: 20 kg x 12 [Drop]
Set 5: 15 kg x 16 [Drop]

Butterfly Reverse
Set 1: 35.5 kg x 14
Set 2: 35.5 kg x 14
Set 3: 35.5 kg x 14

Shoulder Press (Machine Plates)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 14

Bizepscurl (Langhantel)
Set 1: 25 kg x 12
Set 2: 25 kg x 11
Set 3: 25 kg x 9

Hammer Curl (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

Scottcurls Maschine
Set 1: 12.5 kg x 10
Set 2: 10 kg x 14
Set 3: 10 kg x 12
Set 4: 7.5 kg x 7 [Drop]
Set 5: 5 kg x 6 [Drop]

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 120 kg x 10
Set 2: 120 kg x 10
Set 3: 120 kg x 10

V-squat
Set 1: 70 kg x 12
Set 2: 70 kg x 5 [Drop]
Set 3: 70 kg x 3 [Drop]
Set 4: 70 kg x 11
Set 5: 70 kg x 3 [Drop]
Set 6: 70 kg x 2 [Drop]
Set 7: 70 kg x 10
Set 8: 70 kg x 3 [Drop]
Set 9: 70 kg x 2 [Drop]

Sumosquat Multipresse
Set 1: 21.5 kg x 20
Set 2: 21.5 kg x 20
Set 3: 21.5 kg x 20

Rumänisches Kreuzheben (Langhantel)
Set 1: 95 kg x 10
Set 2: 95 kg x 10
Set 3: 95 kg x 10

Liegendes Beinbeugen (Maschine)
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 14
Set 4: 15 kg x 12 [Drop]
Set 5: 10 kg x 6 [Drop]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 12
Set 3: 45 kg x 10
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 3 [Drop]

Wadenheben stehend (Maschine)
Set 1: 125 kg x 9
Set 2: 125 kg x 9
Set 3: 125 kg x 8

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 3 [Drop]
Set 3: 22.5 kg x 2 [Drop]
Set 4: 22.5 kg x 8
Set 5: 22.5 kg x 1 [Drop]
Set 6: 22.5 kg x 1 [Drop]
Set 7: 22.5 kg x 7
Set 8: 22.5 kg x 1 [Drop]
Set 9: 22.5 kg x 1 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Brustpresse Hammer Strength
Set 1: 30 kg x 10
Set 2: 30 kg x 9
Set 3: 30 kg x 7
Set 4: 20 kg x 5 [Drop]
Set 5: 15 kg x 4 [Drop]

Überzüge
Set 1: 22.5 kg x 14
Set 2: 22.5 kg x 14
Set 3: 22.5 kg x 14

Shoulder Press (Machine Plates)
Set 1: 18.75 kg x 8
Set 2: 18.75 kg x 4 [Drop]
Set 3: 18.75 kg x 2 [Drop]
Set 4: 18.75 kg x 7
Set 5: 18.75 kg x 2 [Drop]
Set 6: 18.75 kg x 1 [Drop]
Set 7: 18.75 kg x 6
Set 8: 18.75 kg x 2 [Drop]
Set 9: 18.75 kg x 1 [Drop]

Seitheben (Kabel)
Set 1: 6.25 kg x 12
Set 2: 6.25 kg x 12
Set 3: 6.25 kg x 12

Butterfly Reverse
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 12

[Béla]

2 Rücken & Nacken

T-Bar Rudern
Set 1: 50 kg x 8
Set 2: 50 kg x 6 [Drop]
Set 3: 50 kg x 4 [Drop]
Set 4: 50 kg x 8
Set 5: 50 kg x 4 [Drop]
Set 6: 50 kg x 2 [Drop]
Set 7: 50 kg x 8
Set 8: 50 kg x 4 [Drop]
Set 9: 50 kg x 2 [Drop]

Latzug (Kabel)
Set 1: 57.5 kg x 10
Set 2: 57.5 kg x 10
Set 3: 57.5 kg x 9

Hammer Strength Row Low
Set 1: 26 kg x 14
Set 2: 26 kg x 14
Set 3: 26 kg x 14
Set 4: 19 kg x 7 [Drop]
Set 5: 12 kg x 12 [Drop]

MTS Front Pulldown Hammer Strength
Set 1: 35 kg x 13
Set 2: 35 kg x 12
Set 3: 35 kg x 10
Set 4: 25 kg x 6 [Drop]
Set 5: 17.5 kg x 4 [Drop]

Überzüge Lat
Set 1: 18.75 kg x 16
Set 2: 18.75 kg x 14
Set 3: 18.75 kg x 13

Kreuzheben (Langhantel)
Set 1: 90 kg x 6
Set 2: 90 kg x 6
Set 3: 90 kg x 6

Schulterheben (Kurzhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 11

[Béla]

3 Brust & Trizeps

Negatives Bankdrücken (Langhantel)
Set 1: 57.5 kg x 8
Set 2: 57.5 kg x 2 [Drop]
Set 3: 57.5 kg x 1 [Drop]
Set 4: 57.5 kg x 8
Set 5: 57.5 kg x 2 [Drop]
Set 6: 57.5 kg x 1 [Drop]
Set 7: 57.5 kg x 7
Set 8: 57.5 kg x 2 [Drop]
Set 9: 57.5 kg x 1 [Drop]

Brust Dip (Gewichtet)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12

Butterfly Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 12
Set 4: 33 kg x 4 [Drop]
Set 5: 26 kg x 4 [Drop]

Dip Maschine im sitzen
Set 1: 55 kg x 14
Set 2: 55 kg x 14
Set 3: 55 kg x 14

french press sz
Set 1: 27.5 kg x 13
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 10

enges Bankdrücken Multipresse
Set 1: 39 kg x 10
Set 2: 39 kg x 10
Set 3: 39 kg x 10
Set 4: 34 kg x 5 [Drop]
Set 5: 29 kg x 4 [Drop]

Pushdowns Untergriff
Set 1: 17.5 kg x 14
Set 2: 17.5 kg x 13
Set 3: 17.5 kg x 12

[Béla]

4 Schultern & Bizeps

Seitheben (Maschine)
Set 1: 32.5 kg x 10
Set 2: 30 kg x 9
Set 3: 30 kg x 10
Set 4: 30 kg x 2 [Drop]
Set 5: 30 kg x 1 [Drop]
Set 6: 25 kg x 10
Set 7: 25 kg x 2 [Drop]
Set 8: 25 kg x 1 [Drop]

vorgebeugtes Seitheben
Set 1: 9 kg x 12
Set 2: 9 kg x 11
Set 3: 9 kg x 10

Face Pull
Set 1: 32.5 kg x 13
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 12
Set 4: 27.5 kg x 5 [Drop]
Set 5: 22.5 kg x 5 [Drop]

Butterfly Reverse
Set 1: 38 kg x 14
Set 2: 38 kg x 12
Set 3: 38 kg x 13

Shoulder Press (Machine Plates)
Set 1: 12.5 kg x 15
Set 2: 12.5 kg x 15
Set 3: 12.5 kg x 15

Bizepscurl (Langhantel)
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 10

Hammer Curl (Kurzhantel)
Set 1: 15 kg x 11
Set 2: 15 kg x 10
Set 3: 12.5 kg x 12

Scottcurls Maschine
Set 1: 10 kg x 14
Set 2: 10 kg x 14
Set 3: 10 kg x 13
Set 4: 7.5 kg x 5 [Drop]
Set 5: 5 kg x 4 [Drop]

[Béla]

1 Brust&Schulter
Schrägbankdrücken (Kurzhantel)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 3 [Drop]
Set 3: 22.5 kg x 2 [Drop]
Set 4: 22.5 kg x 8
Set 5: 22.5 kg x 2 [Drop]
Set 6: 22.5 kg x 1 [Drop]
Set 7: 22.5 kg x 7
Set 8: 22.5 kg x 1 [Drop]
Set 9: 22.5 kg x 1 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 11
Set 2: 12.5 kg x 8
Set 3: 10 kg x 12

Brustpresse Hammer Strength
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 8
Set 4: 20 kg x 5 [Drop]
Set 5: 15 kg x 4 [Drop]

Überzüge
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Hammer Strength MTS Shoulder Press
Set 1: 27.5 kg x 8
Set 2: 27.5 kg x 5 [Drop]
Set 3: 27.5 kg x 2 [Drop]
Set 4: 27.5 kg x 8
Set 5: 27.5 kg x 3 [Drop]
Set 6: 27.5 kg x 1 [Drop]
Set 7: 27.5 kg x 8
Set 8: 27.5 kg x 3 [Drop]
Set 9: 27.5 kg x 1 [Drop]

Seitheben Kabel L
Set 1: 6.25 kg x 12
Set 2: 6.25 kg x 12
Set 3: 6.25 kg x 12

Butterfly Reverse
Set 1: 45 kg x 10
Set 2: 45 kg x 10
Set 3: 45 kg x 10

[Béla]

2 Rücken & Nacken

T-Bar Rudern
Set 1: 55 kg x 8
Set 2: 55 kg x 4 [Drop]
Set 3: 55 kg x 2 [Drop]
Set 4: 55 kg x 8
Set 5: 55 kg x 4 [Drop]
Set 6: 55 kg x 2 [Drop]
Set 7: 55 kg x 8
Set 8: 55 kg x 2 [Drop]
Set 9: 55 kg x 2 [Drop]

Latzug (Kabel)
Set 1: 57.5 kg x 10
Set 2: 57.5 kg x 10
Set 3: 57.5 kg x 10

Hammer Strength Row Low
Set 1: 28.5 kg x 11
Set 2: 28.5 kg x 10
Set 3: 28.5 kg x 10
Set 4: 24 kg x 4 [Drop]
Set 5: 22.5 kg x 4 [Drop]

MTS Front Pulldown Hammer Strength
Set 1: 35 kg x 14
Set 2: 35 kg x 13
Set 3: 35 kg x 11
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 5 [Drop]

Überzüge Lat
Set 1: 18.75 kg x 16
Set 2: 18.75 kg x 16
Set 3: 18.75 kg x 14

Kreuzheben (Langhantel)
Set 1: 90 kg x 7
Set 2: 90 kg x 7
Set 3: 90 kg x 6

Schulterheben (Kurzhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12

[Béla]

3 Brust & Trizeps

Negatives Bankdrücken (Langhantel)
Set 1: 57.5 kg x 8
Set 2: 57.5 kg x 3 [Drop]
Set 3: 57.5 kg x 1 [Drop]
Set 4: 57.5 kg x 8
Set 5: 57.5 kg x 2 [Drop]
Set 6: 57.5 kg x 1 [Drop]
Set 7: 57.5 kg x 8
Set 8: 57.5 kg x 1 [Drop]
Set 9: 57.5 kg x 1 [Drop]

Brust Dip (Gewichtet)
Set 1: 11.25 kg x 11
Set 2: 11.25 kg x 11
Set 3: 11.25 kg x 10

Butterfly Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 33 kg x 5 [Drop]
Set 5: 26 kg x 4 [Drop]

Dip Maschine im sitzen
Set 1: 57.5 kg x 14
Set 2: 57.5 kg x 14
Set 3: 57.5 kg x 14

french press sz
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 12

Bankdrücken - Enger Griff (Langhantel)
Set 1: 52.5 kg x 7
Set 2: 50 kg x 5
Set 3: 45 kg x 10
Set 4: 40 kg x 4 [Drop]
Set 5: 35 kg x 5 [Drop]

Pushdowns Untergriff
Set 1: 17.5 kg x 14
Set 2: 17.5 kg x 14
Set 3: 17.5 kg x 14

[Béla]

4 Schultern & Bizeps

Seitheben (Maschine)
Set 1: 32.5 kg x 8
Set 2: 32.5 kg x 2 [Drop]
Set 3: 32.5 kg x 2 [Drop]
Set 4: 32.5 kg x 8
Set 5: 32.5 kg x 2 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 30 kg x 9
Set 8: 30 kg x 2 [Drop]
Set 9: 30 kg x 1 [Drop]

vorgebeugtes Seitheben
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12

Face Pull
Set 1: 32.5 kg x 14
Set 2: 32.5 kg x 13
Set 3: 32.5 kg x 13
Set 4: 27.5 kg x 5 [Drop]
Set 5: 22.5 kg x 5 [Drop]

Butterfly Reverse
Set 1: 38 kg x 14
Set 2: 38 kg x 14
Set 3: 38 kg x 13

Shoulder Press (Machine Plates)
Set 1: 13.75 kg x 15
Set 2: 13.75 kg x 15
Set 3: 13.75 kg x 15

Bizepscurl (Langhantel)
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Hammer Curl (Kurzhantel)
Set 1: 15 kg x 12
Set 2: 15 kg x 11
Set 3: 11 kg x 12

Scottcurls Maschine
Set 1: 10 kg x 14
Set 2: 10 kg x 14
Set 3: 10 kg x 14
Set 4: 7.5 kg x 6 [Drop]
Set 5: 5 kg x 4 [Drop]

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 125 kg x 10
Set 2: 125 kg x 10
Set 3: 125 kg x 10

Hackenschmidt Squat (Maschine)
Set 1: 10 kg x 12
Set 2: 10 kg x 3 [Drop]
Set 3: 10 kg x 2 [Drop]
Set 4: 10 kg x 12
Set 5: 10 kg x 2 [Drop]
Set 6: 10 kg x 1 [Drop]
Set 7: 10 kg x 12
Set 8: 10 kg x 1 [Drop]
Set 9: 10 kg x 1 [Drop]

Sumosquat Multipresse
Set 1: 24 kg x 20
Set 2: 24 kg x 17
Set 3: 24 kg x 16

Rumänisches Kreuzheben (Langhantel)
Set 1: 97.5 kg x 9
Set 2: 97.5 kg x 8
Set 3: 97.5 kg x 8

Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 13
Set 3: 25 kg x 13
Set 4: 22.5 kg x 3 [Drop]
Set 5: 17.5 kg x 4 [Drop]

Beinstrecken Hammer Strength
Set 1: 40 kg x 14
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 26 kg x 4 [Drop]
Set 5: 19 kg x 4 [Drop]

Wadenheben stehend (Maschine)
Set 1: 125 kg x 9
Set 2: 125 kg x 9
Set 3: 125 kg x 9

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 3 [Drop]
Set 3: 22.5 kg x 2 [Drop]
Set 4: 22.5 kg x 8
Set 5: 22.5 kg x 2 [Drop]
Set 6: 22.5 kg x 1 [Drop]
Set 7: 22.5 kg x 8
Set 8: 22.5 kg x 1 [Drop]
Set 9: 22.5 kg x 1 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 10
Set 3: 10 kg x 12

Brustpresse Hammer Strength
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 9
Set 4: 20 kg x 4 [Drop]
Set 5: 15 kg x 4 [Drop]

Überzüge
Set 1: 25 kg x 13
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Hammer Strength MTS Shoulder Press
"3"
Set 1: 30 kg x 8
Set 2: 30 kg x 2 [Drop]
Set 3: 30 kg x 1 [Drop]
Set 4: 30 kg x 7
Set 5: 30 kg x 1 [Drop]
Set 6: 30 kg x 1 [Drop]
Set 7: 30 kg x 7
Set 8: 30 kg x 1 [Drop]
Set 9: 30 kg x 1 [Drop]

Seitheben Kabel L
Set 1: 7.5 kg x 11
Set 2: 7.5 kg x 11
Set 3: 7.5 kg x 11

Butterfly Reverse
Set 1: 45 kg x 11
Set 2: 45 kg x 11
Set 3: 45 kg x 10

[Béla]

2 Rücken & Nacken

T-Bar Rudern
Set 1: 60 kg x 8
Set 2: 60 kg x 3 [Drop]
Set 3: 60 kg x 2 [Drop]
Set 4: 60 kg x 8
Set 5: 60 kg x 3 [Drop]
Set 6: 60 kg x 2 [Drop]
Set 7: 9 kg x 8
Set 8: 60 kg x 2 [Drop]
Set 9: 60 kg x 1 [Drop]

Latzug (Kabel)
Set 1: 60 kg x 9
Set 2: 60 kg x 9
Set 3: 60 kg x 8

Hammer Strength Row Low
Set 1: 28.5 kg x 12
Set 2: 28.5 kg x 12
Set 3: 28.5 kg x 12
Set 4: 24 kg x 5 [Drop]
Set 5: 22.5 kg x 4 [Drop]

MTS Front Pulldown Hammer Strength
Set 1: 35 kg x 14
Set 2: 35 kg x 12
Set 3: 35 kg x 12
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 5 [Drop]

Überzüge Lat
Set 1: 18.75 kg x 16
Set 2: 18.75 kg x 16
Set 3: 18.75 kg x 16

Kreuzheben (Langhantel)
Set 1: 90 kg x 8
Set 2: 90 kg x 8
Set 3: 90 kg x 8

Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 11
Set 2: 32.5 kg x 10
Set 3: 30 kg x 11

[Béla]

Heute mal bei den Schwiegereltern im Gym

3 Brust & Trizeps
Sonntag, Okt 12, 2025 at 8:16am

Negatives Bankdrücken (Langhantel)
Set 1: 60 kg x 7
Set 2: 60 kg x 2 [Drop]
Set 3: 60 kg x 2 [Drop]
Set 4: 60 kg x 7
Set 5: 60 kg x 2 [Drop]
Set 6: 60 kg x 1 [Drop]
Set 7: 60 kg x 7
Set 8: 60 kg x 1 [Drop]
Set 9: 60 kg x 1 [Drop]

Brust Dip (Gewichtet)
Set 1: 11.25 kg x 12
Set 2: 11.25 kg x 11
Set 3: 11.25 kg x 10

Butterfly Matrix
Set 1: 39 kg x 14
Set 2: 45 kg x 14
Set 3: 52 kg x 12
Set 4: 45 kg x 5 [Drop]
Set 5: 39 kg x 5 [Drop]

Trizeps Dip
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps

french press sz
Set 1: 27.5 kg x 12
Set 2: 30 kg x 10
Set 3: 30 kg x 10

enges Bankdrücken Multipresse
Set 1: 41.3 kg x 10
Set 2: 41.3 kg x 9
Set 3: 41.3 kg x 8
Set 4: 36.3 kg x 1 [Drop]
Set 5: 31.3 kg x 4 [Drop]

Pushdowns Untergriff
Set 1: 18 kg x 14
Set 2: 18 kg x 12
Set 3: 18 kg x 9

[Béla]

4 Schultern & Bizeps
Montag, Okt 13, 2025 at 8:12am

Seithemaschine Matrix
Set 1: 36 kg x 10
Set 2: 36 kg x 4 [Drop]
Set 3: 36 kg x 3 [Drop]
Set 4: 37.1 kg x 10
Set 5: 37.1 kg x 3 [Drop]
Set 6: 37.1 kg x 2 [Drop]
Set 7: 37.1 kg x 9
Set 8: 37.1 kg x 2 [Drop]
Set 9: 37.1 kg x 1 [Drop]

vorgebeugtes Seitheben
Set 1: 10 kg x 11
Set 2: 10 kg x 10
Set 3: 10 kg x 10

Facepull Matrix
Set 1: 50 kg x 14
Set 2: 54 kg x 14
Set 3: 54 kg x 13
Set 4: 50 kg x 6 [Drop]
Set 5: 45 kg x 4 [Drop]

Butterfly Reverse Dzn
Set 1: 39 kg x 14
Set 2: 39 kg x 14
Set 3: 45 kg x 12

Shoulder Press (Machine Plates)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 11

Bizepscurl (Langhantel)
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 11
Set 3: 27.5 kg x 10

Hammer Curl (Kurzhantel)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 12.5 kg x 12

Scottcurls Matrix
Set 1: 25.2 kg x 10
Set 2: 23 kg x 11
Set 3: 23 kg x 8
Set 4: 14 kg x 3 [Drop]
Set 5: 9 kg x 4 [Drop]