Chris Sein log

[gpower20]

Progress H Tag 1
Montag, 12. Juni 2023 um 05:36

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 7 @ 8,5
Set 5: 77,5 kg × 7 @ 6,5
Set 6: 77,5 kg × 7 @ 7
Set 7: 77,5 kg × 7 @ 7,5

Triceps Extension
Set 1: 18,75 kg × 12 @ 8
Set 2: 18,75 kg × 12 @ 8
Set 3: 18,75 kg × 12 @ 7,5
Set 4: 18,75 kg × 12 @ 7,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 67,5 kg × 7 @ 8,5
Set 5: 62,5 kg × 7 @ 7
Set 6: 62,5 kg × 7 @ 7

Banded Dead Bugs
Set 1: 10 wiederh. @ 8
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8,5
Set 4: 10 wiederh. @ 8,5

Bulgarian Split Squat
Set 1: 32 kg × 7 @ 8,5
Set 2: 28 kg × 7 @ 7,5
Set 3: 28 kg × 7 @ 8
Set 4: 28 kg × 7 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 10 @ 8,5
Set 4: 57,5 kg × 10 @ 9
Set 5: 57,5 kg × 10 @ 9
Set 6: 57,5 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 10:00

Neue Woche neues Glück
bis auf die Atmung klappt das Beugen echt gut soweit da muss ich noch etwas üben sonst kipp ich irgendwann mal um

[gpower20]

Progress H Tag 2
Dienstag, 13. Juni 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 110 kg × 6 @ 8
Set 5: 102,5 kg × 6 @ 7
Set 6: 102,5 kg × 6 @ 7,5
Set 7: 102,5 kg × 6 @ 8
Set 8: 102,5 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 2 [Warm-Up]
Set 4: 60 kg × 8 @ 7,5
Set 5: 55 kg × 8 @ 7
Set 6: 55 kg × 8 @ 7,5

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 58,75 kg × 10 @ 8
Set 4: 58,75 kg × 10 @ 8,5
Set 5: 58,75 kg × 10 @ 8,5
Set 6: 58,75 kg × 10 @ 9

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 10 @ 7,5
Set 4: 60 kg × 10 @ 8
Set 5: 60 kg × 10 @ 8,5
Set 6: 60 kg × 10 @ 8,5

Stir The Pot
Set 1: 12 wiederh. @ 8
Set 2: 12 wiederh. @ 8
Set 3: 12 wiederh. @ 8,5
Set 4: 12 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 12 kg × 15 @ 8,5
Set 2: 12 kg × 15 @ 8,5
Set 3: 12 kg × 15 @ 8,5
Set 4: 12 kg × 15 @ 9

Running (Treadmill)
Set 1: 5:00

Heben Heben Heben

[gpower20]

Morgen-Workout
Mittwoch, 14. Juni 2023 um 07:42

Running (Treadmill)
Set 1: 1:10:00

[gpower20]

doppelpost

[gpower20]

Progress H Tag 3
Donnerstag, 15. Juni 2023 um 05:27

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 3 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 75 kg × 8 @ 7,5
Set 5: 75 kg × 8 @ 8
Set 6: 75 kg × 8 @ 8,5
Set 7: 75 kg × 8 @ 8,5
Set 8: 75 kg × 8 @ 9

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 10 @ 6,5
Set 3: 17,5 kg × 10 @ 7
Set 4: 17,5 kg × 10 @ 7,5
Set 5: 16,25 kg × 10 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 8 @ 7,5
Set 4: 65 kg × 8 @ 8
Set 5: 65 kg × 8 @ 8

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 58,75 kg × 12 @ 7,5
Set 4: 58,75 kg × 12 @ 8
Set 5: 58,75 kg × 12 @ 8

Bulgarian Split Squat
Set 1: 20 kg × 12 @ 8
Set 2: 20 kg × 12 @ 8,5
Set 3: 20 kg × 12 @ 9
Set 4: 20 kg × 12 @ 9,5

Quadrup Rows
Set 1: 16 kg × 12 @ 8
Set 2: 16 kg × 12 @ 8
Set 3: 16 kg × 12 @ 8,5
Set 4: 16 kg × 12 @ 8,5

Bicep Curl (Cable)
Set 1: 15 kg × 12 @ 7,5
Set 2: 15 kg × 12 @ 8
Set 3: 15 kg × 12 @ 8
Set 4: 15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 5:00

Beugen heute echt anstrengend
der eine Satz mehr ist schon mies
aber gut was muss das muss gell

[gpower20]

Progress H Tag 4
Freitag, 16. Juni 2023 um 04:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 2 [Warm-Up]
Set 3: 75 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 6 @ 7
Set 5: 87,5 kg × 6 @ 7
Set 6: 87,5 kg × 6 @ 7,5
Set 7: 87,5 kg × 6 @ 7,5
Set 8: 87,5 kg × 6 @ 8
Set 9: 72,5 kg × 10 @ 7
Set 10: 72,5 kg × 10 @ 7,5
Set 11: 72,5 kg × 10 @ 8
Set 12: 72,5 kg × 10 @ 8,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 53,75 kg × 10 @ 8
Set 4: 53,75 kg × 10 @ 8,5
Set 5: 53,75 kg × 10 @ 8,5
Set 6: 53,75 kg × 10

Face Pull (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 15 kg × 10 @ 7
Set 3: 15 kg × 10 @ 7,5
Set 4: 15 kg × 10 @ 7,5
Set 5: 15 kg × 10 @ 8

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 8
Set 4: 50 kg × 12 @ 8,5
Set 5: 50 kg × 12 @ 8,5
Set 6: 50 kg × 12 @ 9

Sit Up
Set 1: 15 wiederh. @ 8,5
Set 2: 13 wiederh. @ 8
Set 3: 12 wiederh. @ 8,5
Set 4: 12 wiederh. @ 9

Running (Treadmill)
Set 1: 40:00

War leider etwas Früh wach heute deswegen gemütlich gehoben und noch etwas mehr gelaufen danach

[gpower20]

Progress H Tag 1
Montag, 19. Juni 2023 um 05:39

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 7 @ 8,5
Set 5: 77,5 kg × 7 @ 7
Set 6: 77,5 kg × 7 @ 7,5
Set 7: 77,5 kg × 7 @ 8

Triceps Extension
Set 1: 20 kg × 12 @ 8
Set 2: 20 kg × 12 @ 8,5
Set 3: 20 kg × 12 @ 8,5
Set 4: 20 kg × 12 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 70 kg × 7 @ 9
Set 5: 62,5 kg × 7 @ 7,5
Set 6: 62,5 kg × 7 @ 8

Banded Dead Bugs
Set 1: 10 wiederh. @ 8
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8,5
Set 4: 10 wiederh. @ 9

Bulgarian Split Squat
Set 1: 34 kg × 7 @ 8,5
Set 2: 28 kg × 7 @ 7,5
Set 3: 28 kg × 7 @ 8
Set 4: 28 kg × 7 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 10 @ 8,5
Set 4: 57,5 kg × 10 @ 9
Set 5: 57,5 kg × 10 @ 9
Set 6: 57,5 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 5:00

Montags Müdigkeit kickt heute richtig
bin ich froh wenn ich in 2 Monaten 3 Wochen Urlaub hab

[Pera]

Lese hier wieder mit!
Welchen Plan machst du? Liest sich heftig und nach einer Menge Arbeit.
Grüße!

[MrAnderson]

Lese hier wieder mit!
Welchen Plan machst du? Liest sich heftig und nach einer Menge Arbeit.
Grüße!

Glaube Pascal Su KilofürKilo

[gpower20]

Lese hier wieder mit!
Welchen Plan machst du? Liest sich heftig und nach einer Menge Arbeit.
Grüße!

Glaube Pascal Su KilofürKilo

Ja genau "Progress" von Pascal Su
bin grad in der Hypertrophie Phase
geht noch 2 Wochen so dann Kraft Phase 5 Wochen
dann Peaking 4 Wochen

Letzte Woche ist immer Deload Woche

dann von Vorne

[gpower20]

Progress H Tag 2
Dienstag, 20. Juni 2023 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 112,5 kg × 6 @ 8,5
Set 5: 102,5 kg × 6 @ 7
Set 6: 102,5 kg × 6 @ 7,5
Set 7: 102,5 kg × 6 @ 8
Set 8: 102,5 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 2 [Warm-Up]
Set 4: 62,5 kg × 8 @ 7,5
Set 5: 55 kg × 8 @ 7
Set 6: 55 kg × 8 @ 7,5

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 58,75 kg × 10 @ 8
Set 4: 58,75 kg × 10 @ 8,5
Set 5: 58,75 kg × 10 @ 8,5
Set 6: 58,75 kg × 10 @ 9

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 10 @ 7,5
Set 4: 60 kg × 10 @ 8
Set 5: 60 kg × 10 @ 8,5
Set 6: 60 kg × 10 @ 8,5

Stir The Pot
Set 1: 14 wiederh. @ 8
Set 2: 14 wiederh. @ 8
Set 3: 14 wiederh. @ 8,5
Set 4: 12 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 14 kg × 15 @ 8,5
Set 2: 14 kg × 14 @ 8,5
Set 3: 14 kg × 12 @ 8,5
Set 4: 14 kg × 15 @ 9

Running (Treadmill)
Set 1: 0:01

Heben heben

Heute irgendwie nicht ausm Quark gekommen deswegen musste ich das Auslaufen etwas skippen

[MattDemon]

Hey wieso schreibst du alle Übungsnamen auf englisch, bis auf Mobilität

[gpower20]

Hey wieso schreibst du alle Übungsnamen auf englisch, bis auf Mobilität

Weil die aus der App kommen und Mobilität von mir manuell in der App eingetragen wurde als neue Übung

[gpower20]

Morgen-Workout
Mittwoch, 21. Juni 2023 um 06:53

Running (Treadmill)
Set 1: 1:15:00

[gpower20]

Progress H Tag 3
Donnerstag, 22. Juni 2023 um 05:38

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 3 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 75 kg × 8 @ 7,5
Set 5: 75 kg × 8 @ 8
Set 6: 75 kg × 8 @ 8,5
Set 7: 75 kg × 8 @ 8,5
Set 8: 75 kg × 8 @ 9

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 18,75 kg × 10 @ 7
Set 3: 18,75 kg × 10 @ 7
Set 4: 18,75 kg × 10 @ 7,5
Set 5: 18,75 kg × 10 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 8 @ 7,5
Set 4: 65 kg × 8 @ 8
Set 5: 65 kg × 8 @ 8

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 58,75 kg × 12 @ 7,5
Set 4: 58,75 kg × 12 @ 8
Set 5: 58,75 kg × 12 @ 8

Bulgarian Split Squat
Set 1: 20 kg × 12 @ 8
Set 2: 20 kg × 12 @ 8,5
Set 3: 20 kg × 12 @ 9
Set 4: 20 kg × 12 @ 9,5

Quadrup Rows
Set 1: 16 kg × 13 @ 8
Set 2: 16 kg × 12 @ 8
Set 3: 16 kg × 12 @ 8,5
Set 4: 16 kg × 12 @ 8,5

Bicep Curl (Cable)
Set 1: 16,25 kg × 12 @ 7,5
Set 2: 16,25 kg × 12 @ 8
Set 3: 16,25 kg × 12 @ 8
Set 4: 16,25 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 5:00