Jay - Diätstart S.92 - Bilder, Umfänge, Blutwerte etc.

[Jay]

vielen Dank

apropos sabbernde Männer. gestern in Madrid trainiert. Noch nie so viele schwule Männer auf einem Haufen gesehen. Gefühlt wirklich 80% mit hautengen Leggins und bauchfreien Crop Tops.
Ist mir ja eigentlich egal... aber wenn ich Seitheben mache und sich ein Typ 30cm vor mich stellt um mit 10kg Kurzhanteln Rumänisches Kreuzheben zu machen, ist irgendwie ne Grenze erreicht
Darum auch nur 1 Satz gemacht

Deload GK von gestern also:
bin mittlerweile wieder zuhause

FitNotes Workout - Samstag 21st Juni 2025
Total Sets: 38
Total Reps: 445

** Larsen Press paused **
- 110.0 kgs x 6 reps
- 100.0 kgs x 6 reps

** Machine Row **
- 120.0 kgs x 8 reps [neutral]
- 80.0 kgs x 12 reps [weit OG, ez]
- 80.0 kgs x 12 reps [weit OG, ez]

** Pull Up wide pronated **
- 93.0 kgs x 10 reps
- 93.0 kgs x 10 reps

** Standing Dumbbell Press **
- 32.0 kgs x 8 reps
- 24.0 kgs x 15 reps

** Seated Leg Curls Matrix **
- 59.0 kgs x 15 reps [PR] [drecksmaschine]
- 66.0 kgs x 12 reps [PR]

** Adductors Matrix **
- 66.0 kgs x 15 reps [PR]

** Abductor machine matrix **
- 66.0 kgs x 20 reps

** Splitsquats Barbell **
- 60.0 kgs x 12 reps [PR]
- 80.0 kgs x 8 reps [PR]

** Deadlift conventional **
- 180.0 kgs x 8 reps

** Lateral Raises Cable **
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps

** Cable Curls single arm **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Pushdowns 1arm **
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps

** Butterfly matrix **
- 93.0 kgs x 12 reps [ez, pumpen]
- 93.0 kgs x 12 reps [ez, pumpen]

** Reverse Butterfly matrix **
- 79.0 kgs x 15 reps [ez, pump]
- 79.0 kgs x 15 reps [ez, pump]

** Wrist Curls Dumbbell /w Finger **
- 12.0 kgs x 20 reps [PR]

** Calves Legpress stack **
- 150.0 kgs x 15 reps
- 150.0 kgs x 6 reps [myo]
- 150.0 kgs x 6 reps [myo]
- 150.0 kgs x 6 reps [myo]
- 150.0 kgs x 6 reps [myo]

** Legpress Stack **
- 120.0 kgs x 12 reps [PR]

** Lateral Dumbbell Raise (seated) **
- 32.0 kgs x 15 reps

** Rope Push Down **
- 30.0 kgs x 12 reps

** Hammer Curls Rope **
- 35.0 kgs x 15 reps

[Jay]

Deload GK heute

FitNotes Workout - Sonntag 22nd Juni 2025
Total Sets: 26
Total Reps: 319

** Standing Leg Curl PL Technogym Puregym Kriens **
- 40.0 kgs x 12 reps [PR]
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Barbell Squat highbar paused **
- 120.0 kgs x 6 reps
- 130.0 kgs x 6 reps
- 140.0 kgs x 6 reps

** Incline Dumbbell Bench Press (Stufe 2 - 30°) **
- 36.0 kgs x 10 reps [paused]
- 36.0 kgs x 10 reps [paused]

** Bent-over Row Dumbbell **
- 36.0 kgs x 12 reps [paused]
- 36.0 kgs x 12 reps [paused]

** Y-Raises Dumbbell lying 60° **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** Lat Pulldown Medium Neutral **
- 90.0 kgs x 10 reps [PR]
- 90.0 kgs x 10 reps

** Rope Pushdown angelehnt puregym **
- 27.2 kgs x 10 reps [PR]
- 27.2 kgs x 10 reps

** Seated alternated Dumbbell Curl /w rotation **
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps

** Dips **
- 15 reps

** Band Pull Aparts **
- 30 reps

** Lateral Raises Band **
- 30 reps [blau]

** Calves Legpress technogym Kriens **
- 230.0 kgs x 8 reps [paused]
- 230.0 kgs x 8 reps [paused]
- 230.0 kgs x 8 reps [paused]

** Technogym Leg Extension **
- 97.5 kgs x 20 reps [PR]

** Decline Crunch **
- 103.0 kgs x 12 reps [+10kg]