21.07.23
81 kg
Zweites Training der Woche.
+ ~75min Cardio.
Einfach alles an Sport in ein paar Tage Wochenende quetschen.
Schritte übrigens (relativ) wenig in letzter Zeit.
Die anderen Garmin Nutzer des Forums wischen mit mir den Boden auf.
Training: GK Pumpchill
Leg Press 45° (Gewichte inkl. Schlitten)
Set 1: 170 kg × 12 [Warm-up]
Set 2: 210 kg × 12 [Warm-up]
Set 3: 250 kg × 8 [Warm-up]
Set 4: 300 kg × 14
Set 5: 300 kg × 8
Set 6: 270 kg × 14
Note: Satz 2 Rep8 irgendwas gekrampft/zerrt
Deadlift (Barbell)
Set 1: 70 kg × 10 [Warm-up]
Set 2: 110 kg × 6
Romanian Deadlift (Barbell)
Set 1: 110 kg × 8
Set 2: 110 kg × 7
Set 3: 90 kg × 10
High Row Life Fitness
Set 1: 80 kg × 13
Set 2: 90 kg × 8
Set 3: 80 kg × 10
Incline Bench Press (Dumbbell)
Set 1: 26 kg × 6 [Warm-up]
Set 2: 30 kg × 10
Set 3: 30 kg × 9
Set 4: 30 kg × 9
Set 5: 30 kg × 7
Single Arm Row
Set 1: 30 kg × 13
Set 2: 30 kg × 11
Set 3: 27.5 kg × 11
Set 4: 27.5 kg × 10
SUPERSET
Katana Extensions (Cable)
Set 1: 12.5 kg × 10
Set 2: 11.25 kg × 12
Set 3: 11.25 kg × 12
Set 4: 11.25 kg × 11
SZ Cable Curl
Set 1: 21.25 kg × 13
Set 2: 21.25 kg × 12
Set 3: 21.25 kg × 10
Set 4: 21.25 kg × 9
Reverse Fly (Cable)
Set 1: 7.5 kg × 12
Set 2: 6.88 kg × 12
Set 3: 6.25 kg × 12
Set 4: 6.25 kg × 11
Set 5: 6.25 kg × 10
Back Extension
Set 1: 20 reps
Set 2: 16 reps
Set 3: 13 reps
2023-07-21 16_23_59-Garmin Connect.png
