Klimmzug
Set 1: 6 reps
Set 2: 6 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: 3 reps
Set 11: 3 reps
Set 12: 2 reps
Schrägbankdrücken (Langhantel)
Set 1: 42.5 kg x 5
Set 2: 42.5 kg x 5
Set 3: 42.5 kg x 5
Set 4: 42.5 kg x 5
Set 5: 42.5 kg x 5
Set 6: 42.5 kg x 5
Set 7: 42.5 kg x 5
Set 8: 42.5 kg x 5
Set 9: 42.5 kg x 5
Set 10: 42.5 kg x 5
Rudern am Kabel sitzend
Set 1: 50 kg x 12
Set 2: 50 kg x 3 [Drop]
Set 3: 50 kg x 2 [Drop]
Set 4: 35 kg x 12 [Drop]
Set 5: 35 kg x 4 [Drop]
Set 6: 35 kg x 3 [Drop]
Set 7: 25 kg x 15 [Drop]
Set 8: 25 kg x 4 [Drop]
Set 9: 25 kg x 3 [Drop]
Brust Dips (Unterstützt)
Set 1: 0 kg x 12
Set 2: 0 kg x 5 [Drop]
Set 3: 0 kg x 4 [Drop]
Set 4: 28 kg x 12 [Drop]
Set 5: 28 kg x 6 [Drop]
Set 6: 28 kg x 5 [Drop]
Set 7: 42 kg x 18 [Drop]
Set 8: 42 kg x 10 [Drop]
Set 9: 42 kg x 8 [Drop]
Cable Crossovers
Set 1: 9.38 kg x 12
Set 2: 9.38 kg x 5 [Drop]
Set 3: 9.38 kg x 3 [Drop]
Set 4: 6.25 kg x 13 [Drop]
Set 5: 6.25 kg x 5 [Drop]
Set 6: 6.25 kg x 4 [Drop]
Set 7: 4.38 kg x 14 [Drop]
Set 8: 4.38 kg x 7 [Drop]
Set 9: 4.38 kg x 6 [Drop]
Gerader Lat-Pulldown (Kabel)
Set 1: 19.38 kg x 12
Set 2: 19.38 kg x 5 [Drop]
Set 3: 19.38 kg x 4 [Drop]
Set 4: 13.75 kg x 12 [Drop]
Set 5: 13.75 kg x 4 [Drop]
Set 6: 13.75 kg x 3 [Drop]
Set 7: 8.75 kg x 23 [Drop]
Set 8: 8.75 kg x 9 [Drop]
Set 9: 8.75 kg x 7 [Drop]
Die letzte Einheit vorm Urlaub lief nochmal richtig gut. V.a. die Brustübungen. Hab die Brust richtig gut gespürt. Die nächste Einheit gibt's dann nächsten Montag
Gewichtsdurschnitt Woche 9: 58,6 kg
Brust: 86,5cm -2cm
Linker Bizeps: 33,2 cm -0,5cm
Bauch:75cm -5cm
Hüfte: 87,5cm -3 cm
Linker Oberschenkel: 54cm -2cm
