Train harder than last time

[Béla]

4 Rückendichte, Nacken

Seated Cable Row - V Grip (Cable)
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10
Set 5: 45 kg x 7 [Drop]
Set 6: 9 kg x 7 [Drop]

T-bar frei
Set 1: 30 kg x 12
Set 2: 30 kg x 4 [Drop]
Set 3: 30 kg x 3 [Drop]
Set 4: 30 kg x 12
Set 5: 30 kg x 4 [Drop]
Set 6: 30 kg x 3 [Drop]
Set 7: 30 kg x 12
Set 8: 30 kg x 4 [Drop]
Set 9: 30 kg x 3 [Drop]
Set 10: 30 kg x 12
Set 11: 30 kg x 3 [Drop]
Set 12: 30 kg x 3 [Drop]

Rumänisches Kreuzheben (Langhantel)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12
Set 5: 80 kg x 12
Set 6: 80 kg x 12

Schulterheben (Kurzhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 12
Set 5: 25 kg x 8 [Drop]
Set 6: 20 kg x 10 [Drop]

Eigentlich stand Kreuzheben auf dem Plan, ich hab's verpeilt und RDLs gemacht ...

[Béla]

5 Schultern, Waden

Schulterdrücken (Smith Machine)
Set 1: 34 kg x 10
Set 2: 34 kg x 5 [Drop]
Set 3: 34 kg x 4 [Drop]
Set 4: 34 kg x 10
Set 5: 34 kg x 4 [Drop]
Set 6: 34 kg x 3 [Drop]
Set 7: 34 kg x 10
Set 8: 34 kg x 3 [Drop]
Set 9: 34 kg x 2 [Drop]
Set 10: 34 kg x 9
Set 11: 34 kg x 2 [Drop]
Set 12: 34 kg x 2 [Drop]

Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 10

vorgebeugtes Seitheben
Set 1: 9 kg x 9
Set 2: 7 kg x 9
Set 3: 6 kg x 11
Set 4: 6 kg x 10

Wadenheben sitzend
Set 1: 30 kg x 8
Set 2: 30 kg x 5 [Drop]
Set 3: 30 kg x 4 [Drop]
Set 4: 30 kg x 8
Set 5: 30 kg x 4 [Drop]
Set 6: 30 kg x 3 [Drop]
Set 7: 30 kg x 8
Set 8: 30 kg x 3 [Drop]
Set 9: 30 kg x 2 [Drop]

Einbeiniges Wadenheben stehend (Maschine)
Set 1: 25 kg x 10
Set 2: 17.5 kg x 17
Set 3: 15 kg x 15
Set 4: 10 kg x 8 [Drop]
Set 5: 7.5 kg x 7 [Drop]

[Béla]

1 Rückenbreite, Bizeps

Überzüge Lat
Set 1: 16.25 kg x 15
Set 2: 16.25 kg x 15
Set 3: 16.25 kg x 15
Set 4: 16.25 kg x 14

Klimmzug weiter Griff
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 4 reps
Set 9: 4 reps
Set 10: 4 reps

Latziehen umgekehrter Griff (Kabel)
Set 1: 52.5 kg x 12
Set 2: 52.5 kg x 12
Set 3: 52.5 kg x 11
Set 4: 52.5 kg x 11
Set 5: 47.5 kg x 3 [Drop]
Set 6: 42.5 kg x 3 [Drop]

Bizepscurl (Langhantel)
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Set 4: 25 kg x 10
Set 5: 10 kg x 7 [Drop]
Set 6: 15 kg x 8 [Drop]

Konzentrationscurl
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 12
Set 5: 6 kg x 6 [Drop]
Set 6: 5 kg x 5 [Drop]

[Béla]

2 Beine

Beinbeuger Sitzend Hammer Strength
Set 1: 49.5 kg x 10
Set 2: 49.5 kg x 10
Set 3: 49.5 kg x 10
Set 4: 49.5 kg x 10

Squat (Langhantel)
Set 1: 42.5 kg x 10
Set 2: 42.5 kg x 3 [Drop]
Set 3: 42.5 kg x 3 [Drop]
Set 4: 42.5 kg x 10
Set 5: 42.5 kg x 3 [Drop]
Set 6: 42.5 kg x 3 [Drop]
Set 7: 42.5 kg x 10
Set 8: 42.5 kg x 3 [Drop]
Set 9: 42.5 kg x 2 [Drop]
Set 10: 42.5 kg x 10
Set 11: 42.5 kg x 3 [Drop]
Set 12: 42.5 kg x 2 [Drop]

Beinstrecker Unilateral
Set 1: 20 kg x 10
Set 2: 20 kg x 9
Set 3: 20 kg x 8
Set 4: 20 kg x 7
Set 5: 20 kg x 6
Set 6: 20 kg x 5

Front Squat Mp
Set 1: 11.25 kg x 19
Set 2: 11.25 kg x 17

Lunge (Kurzhantel)
Set 1: 6 kg x 15
Set 2: 6 kg x 15
Set 3: 6 kg x 15
Set 4: 6 kg x 15
Set 5: 6 kg x 15

[Béla]

3 Brust, Trizeps

Schrägbankdrücken (Smith Machine)
Set 1: 44 kg x 10
Set 2: 44 kg x 4 [Drop]
Set 3: 44 kg x 4 [Drop]
Set 4: 44 kg x 10
Set 5: 44 kg x 4 [Drop]
Set 6: 44 kg x 3 [Drop]
Set 7: 44 kg x 9
Set 8: 44 kg x 3 [Drop]
Set 9: 44 kg x 2 [Drop]
Set 10: 44 kg x 8
Set 11: 44 kg x 3 [Drop]
Set 12: 44 kg x 2 [Drop]

Brustpresse Hammer Strength
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 11
Set 3: 27.5 kg x 10
Set 4: 27.5 kg x 10
Set 5: 17.5 kg x 5 [Drop]
Set 6: 15 kg x 6 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Set 4: 9 kg x 9
Set 5: 7 kg x 8 [Drop]
Set 6: 6 kg x 5 [Drop]

Brust Dips
Set 1: 15 reps
Set 2: 10 reps
Set 3: 13 reps
Set 4: 10 reps
Set 5: 2 reps

french press sz
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 11
Set 4: 25 kg x 11
Set 5: 20 kg x 10 [Drop]
Set 6: 15 kg x 9 [Drop]

[Béla]

4 Rückendichte, Nacken


Seated Cable Row - V Grip (Cable)
Set 1: 52.5 kg x 10
Set 2: 52.5 kg x 10
Set 3: 52.5 kg x 10
Set 4: 52.5 kg x 10
Set 5: 45 kg x 7 [Drop]
Set 6: 40 kg x 8 [Drop]

T-bar frei
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 4 [Drop]
Set 3: 32.5 kg x 3 [Drop]
Set 4: 32.5 kg x 11
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 3 [Drop]
Set 7: 32.5 kg x 11
Set 8: 32.5 kg x 3 [Drop]
Set 9: 32.5 kg x 2 [Drop]
Set 10: 32.5 kg x 10
Set 11: 32.5 kg x 2 [Drop]
Set 12: 32.5 kg x 2 [Drop]

Kreuzheben (Langhantel)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 12 kg x 6
Set 4: 80 kg x 9
Set 5: 80 kg x 8
Set 6: 80 kg x 8

Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 11
Set 4: 32.5 kg x 11
Set 5: 25 kg x 8 [Drop]
Set 6: 20 kg x 7 [Drop]

[Béla]

5 Schultern, Waden

Schulterdrücken (Smith Machine)
Set 1: 34 kg x 10
Set 2: 34 kg x 5 [Drop]
Set 3: 34 kg x 4 [Drop]
Set 4: 34 kg x 10
Set 5: 34 kg x 5 [Drop]
Set 6: 34 kg x 4 [Drop]
Set 7: 34 kg x 10
Set 8: 34 kg x 3 [Drop]
Set 9: 34 kg x 3 [Drop]
Set 10: 34 kg x 10
Set 11: 34 kg x 3 [Drop]
Set 12: 34 kg x 2 [Drop]

Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 10

vorgebeugtes Seitheben
Set 1: 6 kg x 12
Set 2: 6 kg x 12
Set 3: 6 kg x 11
Set 4: 6 kg x 8

Wadenheben sitzend
Set 1: 32.5 kg x 8
Set 2: 32.5 kg x 5 [Drop]
Set 3: 32.5 kg x 4 [Drop]
Set 4: 32.5 kg x 8
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 3 [Drop]
Set 7: 32.5 kg x 8
Set 8: 32.5 kg x 3 [Drop]
Set 9: 32.5 kg x 3 [Drop]

Einbeiniges Wadenheben stehend (Maschine)
Set 1: 10 kg x 25
Set 2: 10 kg x 21
Set 3: 10 kg x 20
Set 4: 7.5 kg x 6 [Drop]
Set 5: 5 kg x 5 [Drop]

[Béla]

1 Rückenbreite, Bizeps


Überzüge Lat
Set 1: 16.25 kg x 15
Set 2: 16.25 kg x 15
Set 3: 16.25 kg x 15
Set 4: 16.25 kg x 15

Klimmzug weiter Griff
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 5 reps
Set 9: 4 reps
Set 10: 4 reps

Latziehen umgekehrter Griff (Kabel)
Set 1: 52.5 kg x 12
Set 2: 52.5 kg x 12
Set 3: 52.5 kg x 12
Set 4: 52.5 kg x 12
Set 5: 47.5 kg x 6 [Drop]
Set 6: 42.5 kg x 6 [Drop]

Bizepscurl (Langhantel)
Set 1: 27.5 kg x 10
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 9
Set 4: 27.5 kg x 8
Set 5: 22.5 kg x 5 [Drop]
Set 6: 17.5 kg x 5 [Drop]

Konzentrationscurl
Set 1: 9 kg x 12
Set 2: 9 kg x 10
Set 3: 9 kg x 9
Set 4: 9 kg x 9
Set 5: 6 kg x 6 [Drop]
Set 6: 5 kg x 6 [Drop]

[Béla]

2 Beine

Beinbeugen sitzend
Set 1: 45 kg x 10
Set 2: 45 kg x 10
Set 3: 45 kg x 9
Set 4: 45 kg x 9

Squat (Langhantel)
Set 1: 45 kg x 10
Set 2: 45 kg x 4 [Drop]
Set 3: 45 kg x 4 [Drop]
Set 4: 45 kg x 10
Set 5: 45 kg x 4 [Drop]
Set 6: 45 kg x 3 [Drop]
Set 7: 45 kg x 10
Set 8: 45 kg x 3 [Drop]
Set 9: 45 kg x 2 [Drop]
Set 10: 45 kg x 10
Set 11: 45 kg x 3 [Drop]
Set 12: 45 kg x 2 [Drop]

Beinstrecker Unilateral
Set 1: 22.5 kg x 10
Set 2: 22.5 kg x 9
Set 3: 22.5 kg x 8
Set 4: 22.5 kg x 7
Set 5: 22.5 kg x 6
Set 6: 22.5 kg x 5

Beinpresse
Set 1: 100 kg x 15
Set 2: 80 kg x 15

Lunge (Kurzhantel)
Set 1: 7 kg x 15
Set 2: 7 kg x 15
Set 3: 7 kg x 15
Set 4: 7 kg x 15
Set 5: 7 kg x 15

[Béla]

3 Brust, Trizeps

Schräge Brustpresse (Maschine)
Set 1: 20 kg x 10
Set 2: 20 kg x 3 [Drop]
Set 3: 20 kg x 2 [Drop]
Set 4: 20 kg x 10
Set 5: 20 kg x 3 [Drop]
Set 6: 20 kg x 2 [Drop]
Set 7: 20 kg x 8
Set 8: 20 kg x 2 [Drop]
Set 9: 20 kg x 1 [Drop]
Set 10: 20 kg x 7
Set 11: 20 kg x 2 [Drop]
Set 12: 20 kg x 1 [Drop]

Brustpresse Hammer Strength
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 11
Set 3: 27.5 kg x 11
Set 4: 27.5 kg x 10
Set 5: 17.5 kg x 7 [Drop]
Set 6: 15 kg x 6 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Set 4: 9 kg x 12
Set 5: 7 kg x 7 [Drop]
Set 6: 6 kg x 5 [Drop]

Brust Dips
Set 1: 16 reps
Set 2: 9 reps
Set 3: 14 reps
Set 4: 10 reps
Set 5: 1 reps

french press sz
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Set 4: 25 kg x 11
Set 5: 20 kg x 8 [Drop]
Set 6: 15 kg x 12 [Drop]

[Béla]

4 Rückendichte, Nacken

Seated Cable Row - V Grip (Cable)
Set 1: 55 kg x 10
Set 2: 55 kg x 10
Set 3: 55 kg x 9
Set 4: 55 kg x 9
Set 5: 47.5 kg x 5 [Drop]
Set 6: 42.5 kg x 6 [Drop]

T-bar frei
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 4 [Drop]
Set 3: 32.5 kg x 3 [Drop]
Set 4: 32.5 kg x 12
Set 5: 32.5 kg x 4 [Drop]
Set 6: 32.5 kg x 3 [Drop]
Set 7: 32.5 kg x 11
Set 8: 32.5 kg x 3 [Drop]
Set 9: 32.5 kg x 3 [Drop]
Set 10: 32.5 kg x 11
Set 11: 32.5 kg x 3 [Drop]
Set 12: 32.5 kg x 2 [Drop]

Kreuzheben (Langhantel)
Set 1: 70 kg x 12
Set 2: 70 kg x 12
Set 3: 70 kg x 12
Set 4: 70 kg x 12
Set 5: 70 kg x 9
Set 6: 70 kg x 8

Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 12
Set 4: 32.5 kg x 12
Set 5: 25 kg x 8 [Drop]
Set 6: 20 kg x 7 [Drop]

[pushpony]

Junge junge ich dachte ich mache mit 3x8 schon viele Reps im Deadlift

[Béla]

Junge junge ich dachte ich mache mit 3x8 schon viele Reps im Deadlift

Ist echt nochmal ne andere Nummer, daher musste ich das Gewicht nochmal ordentlich reduzieren. Der Coach meint, dass Hexbar auch ne Alternative wäre, aber die gibt's nur in Mockau und nicht in Lindenau und da ich immer wechsle zwischen den beiden ist das blöd.

[Béla]

5 Schultern, Waden

Schulterdrücken (Smith Machine)
Set 1: 36.5 kg x 10
Set 2: 36.5 kg x 6 [Drop]
Set 3: 36.5 kg x 3 [Drop]
Set 4: 36.5 kg x 10
Set 5: 36.5 kg x 5 [Drop]
Set 6: 36.5 kg x 4 [Drop]
Set 7: 36.5 kg x 9
Set 8: 36.5 kg x 4 [Drop]
Set 9: 36.5 kg x 2 [Drop]
Set 10: 36.5 kg x 8
Set 11: 36.5 kg x 2 [Drop]
Set 12: 36.5 kg x 2 [Drop]

Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12

vorgebeugtes Seitheben
Set 1: 6 kg x 12
Set 2: 6 kg x 10

Seitheben Kabel L
Set 1: 6.75 kg x 12
Set 2: 6.75 kg x 10

Vorgebeugtes Seitheben Kabel
Set 1: 3.75 kg x 12
Set 2: 3.75 kg x 10

Wadenheben sitzend
Set 1: 35 kg x 8
Set 2: 35 kg x 5 [Drop]
Set 3: 35 kg x 4 [Drop]
Set 4: 35 kg x 8
Set 5: 35 kg x 4 [Drop]
Set 6: 35 kg x 3 [Drop]
Set 7: 35 kg x 8
Set 8: 35 kg x 4 [Drop]
Set 9: 35 kg x 3 [Drop]

Einbeiniges Wadenheben stehend (Maschine)
Set 1: 10 kg x 25
Set 2: 10 kg x 25
Set 3: 10 kg x 25
Set 4: 7.5 kg x 5 [Drop]
Set 5: 5 kg x 6 [Drop]

[Béla]

1 Rückenbreite, Bizepz

Überzüge Lat
Set 1: 16.88 kg x 15
Set 2: 16.88 kg x 15
Set 3: 16.88 kg x 15
Set 4: 16.88 kg x 13

Klimmzug weiter Griff
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 4 reps
Set 7: 4 reps
Set 8: 4 reps
Set 9: 4 reps
Set 10: 4 reps

Latziehen umgekehrter Griff (Kabel)
Set 1: 55 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 11
Set 4: 55 kg x 11
Set 5: 50 kg x 7 [Drop]
Set 6: 45 kg x 8 [Drop]

Bizepscurl (Langhantel)
Set 1: 27.5 kg x 10
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 10
Set 4: 27.5 kg x 10
Set 5: 22.5 kg x 5 [Drop]
Set 6: 17.5 kg x 6 [Drop]

Konzentrationscurl
Set 1: 9 kg x 12
Set 2: 9 kg x 11
Set 3: 9 kg x 10
Set 4: 9 kg x 9
Set 5: 6 kg x 8 [Drop]
Set 6: 7 kg x 6 [Drop]