Jay - Schulter/Bizeps Reha nach OP - WK Bilder/Berichte 139-144

[Jay]

Freut mich das zu hören.

Weiterhin gute Genesung und gutes vorankommen

vielen Dank :*

[Jay]

mal wieder 1 Trainingswoche loggen
heute
Brust/Core
und später Rücken/Waden

FitNotes Workout - Montag 8th Juni 2026
Total Sets: 28
Total Reps: 413

** Stir the Pot Planks Bosu Ball (shoulder reha) **
- 95.0 kgs x 20 reps [PR]
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps

** Incline Barbell Bench Press **
- 70.0 kgs x 13 reps [PR]
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Dips paused **
- 95.0 kgs x 6 reps [PR] [half rom]
- 95.0 kgs x 6 reps

** Decline Pushups 1arm **
- 95.0 kgs x 6 reps [PR] [links half ROM]
- 95.0 kgs x 6 reps

** Incline Pushups an Griffen **
- 95.0 kgs x 19 reps [PR] [Füsse auf cablerow, inkl. aktiver Protraktion/Serratus]


---------------------


** HS MTS Front Lat Pulldown D-Handle 1arm **
- 70.0 kgs x 17 reps [PR] [sitz 4, links 15x40kg "drop" nach Pullovers (ohne Bizeps)]
- 75.0 kgs x 13 reps [links 15x40 drop]

** Cable Pullover 1arm **
- 37.5 kgs x 25 reps [PR] [nur links, bwx unten]
- 42.5 kgs x 18 reps [PR]
- 47.5 kgs x 12 reps [PR] [rechts same]

** Kelsoe Shrugs barbell **
- 50.0 kgs x 25 reps [PR] [ohne Bizeps, Stange nah führen, aktiv trizeps "pullover"]
- 60.0 kgs x 15 reps [PR]

** Calf Raise Smith machine 1leg **
- 50.0 kgs x 14 reps [PR]
- 50.0 kgs x 12 reps
- 50.0 kgs x 11 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps

** Cable Pullover Rope kneeling **
- 77.0 kgs x 20 reps [PR]
- 77.0 kgs x 18 reps

** Bent-over Row Dumbbell **
- 18.0 kgs x 25 reps [ohne Bizeps, semi rear delt fly]

** Lat Pulldown pronated extra wide **
- 33.0 kgs x 30 reps [PR]

[Jay]

Morgens Schulter
Mittags Arme



FitNotes Workout - Dienstag 9th Juni 2026
Total Sets: 50
Total Reps: 923

** external rotation DB standing **
- 8.0 kgs x 20 reps
- 6.0 kgs x 17 reps

** internal Rotation DB lying **
- 8.0 kgs x 20 reps [PR]
- 6.0 kgs x 20 reps

** Overhead Press paused **
- 50.0 kgs x 10 reps
- 55.0 kgs x 8 reps
- 60.0 kgs x 6 reps [PR]
- 60.0 kgs x 5 reps

** Behind The Neck Barbell Press standing **
- 40.0 kgs x 12 reps

** Band Pull Aparts **
- 1.0 kgs x 50 reps [grün]
- 1.0 kgs x 50 reps
- 1.0 kgs x 50 reps
- 1.0 kgs x 50 reps

** external Rotation cable **
- 8.75 kgs x 20 reps [elbow @torso]
- 8.75 kgs x 20 reps [same]

** internal Rotation cable **
- 8.75 kgs x 30 reps [elbow @torso]
- 8.75 kgs x 30 reps [same]

** Lateral Raises dual cable LF **
- 11.25 kgs x 27 reps [PR] [liegend, kabel 3. unterst]
- 12.5 kgs x 19 reps
- 13.75 kgs x 15 reps [PR]

** Y-Raises @dual cable cablerow **
- 19.0 kgs x 15 reps [PR]
- 19.0 kgs x 12 reps
- 12.0 kgs x 19 reps

** Cable overhead press with external rotation pull **
- 6.25 kgs x 20 reps [PR] [arme frontal, kabel kniehöhe (16 oben sichtbar)]

** Cable overhead press with internal rotation pull **
- 6.25 kgs x 20 reps [arme frontal, kabel kniehöhe (16 oben sichtbar)]

** reverse Butterfly LF **
- 57.5 kgs x 21 reps [sitz 3, HG, Brustbein hoch]
- 65.0 kgs x 16 reps
- 72.5 kgs x 14 reps
- 95.0 kgs x 12 reps [OG]

** Lateral Machine Raise LF **
- 35.0 kgs x 13 reps [sitz 3, Reverse]


----------


** Pushdowns 1arm @Lat Pulldown **
- 13.0 kgs x 16 reps [zurückgelehnt, doppelpaused]
- 13.0 kgs x 15 reps
- 13.0 kgs x 14 reps
- 20.0 kgs x 11 reps [vorgelehnt]

** Seated Incline Curl (ellbogen abgestützt @ Latzug Polster) **
- 16.0 kgs x 16 reps [PR] [links 40x6kg standing curl]
- 16.0 kgs x 16 reps [links 35x6kg]
- 16.0 kgs x 15 reps [links 35x6kg]
- 16.0 kgs x 14 reps [linka 35x6kg]

** Dumbbell Overhead Triceps Extension **
- 14.0 kgs x 11 reps [paused]
- 12.0 kgs x 14 reps [paused]

** DB Hammer Curl preacher bench reverse 1arm **
- 18.0 kgs x 15 reps [links 30x6kg]
- 18.0 kgs x 13 reps [same]

** reverse Curls @preacher **
- 12.5 kgs x 28 reps [PR]
- 12.5 kgs x 8 reps [restpause]
- 12.5 kgs x 8 reps
- 12.5 kgs x 8 reps

** Wrist Curls cable Bar beidarmig /w Finger Curls **
- 35.0 kgs x 30 reps
- 35.0 kgs x 10 reps [restpause]
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

[Jay]

heute
Beine am Morgen
vorher Waden+Cardio

Hatte die letzten Wochen öfters mal beleidigte Patellasehnen, wie schon sporadisch zuvor.
Wohl hauptsächlich wegen Entzündungslevel durch Binges und schnelle Gewichtszunahme
hat sich ja wieder normalisiert aber han trotzdem die Frequenz von drei, auf zwei mal wöchentlich reduziert und mach viel pausiert etc.

FitNotes Workout - Mittwoch 10th Juni 2026
Total Sets: 36
Total Reps: 421

** Bulgarian Split Squats (Kategorie Warmup/Mobility) **
- 95.0 kgs x 20 reps [PR]
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps

** Seated Leg Curl LF **
- 110.0 kgs x 14 reps [reha setup, 6, -1, M]
- 117.5 kgs x 12 reps
- 125.0 kgs x 9 reps
- 110.0 kgs x 8 reps [sitz 5, vorgebeugt, stretch, doppelpaused]

** HS MTS Leg Extension 1Leg **
- 77.5 kgs x 15 reps [sitz 9, gurt, doppelpaused]
- 77.5 kgs x 13 reps [same]

** Standing Leg Curl HS PL **
- 40.0 kgs x 12 reps [squeezypeezy]
- 40.0 kgs x 12 reps [squeezypeezy]
- 40.0 kgs x 12 reps [squeezypeezy]

** Barbell Squat highbar 2ct atg paused **
- 110.0 kgs x 10 reps [flats, raw]
- 120.0 kgs x 8 reps
- 130.0 kgs x 6 reps
- 130.0 kgs x 6 reps

** seated Good Morning Barbell **
- 90.0 kgs x 15 reps [PR]
- 90.0 kgs x 13 reps

** Cybex Hacksquats **
- 90.0 kgs x 10 reps [flats, eng, slow, quads only]
- 100.0 kgs x 8 reps

** LF Optima Adductor (bodyworx oben) **
- 65.5 kgs x 17 reps [PR]
- 65.5 kgs x 9 reps [doppelpaused stretch]

** HS Glute Drive (Hip Thrust) **
- 140.0 kgs x 12 reps [PR] [doppelpaused, druck über aussenrist]
- 140.0 kgs x 12 reps

** Leg Extensions LF **
- 130.0 kgs x 23 reps [PR] [sitz 5, gurt, polster]

** Lying Leg Curl LF **
- 72.5 kgs x 13 reps [PR]

** 1leg Calf Extensions machine LF (mit Rotation) **
- 110.0 kgs x 10 reps [PR]
- 102.5 kgs x 15 reps [PR]
- 102.5 kgs x 7 reps [restpause]
- 102.5 kgs x 7 reps
- 102.5 kgs x 7 reps
- 102.5 kgs x 7 reps

** Calf Raise Legpress LF stack **
- 167.5 kgs x 18 reps [PR] [gestreckt, paused]
- 167.5 kgs x 7 reps [restpause]
- 167.5 kgs x 7 reps
- 167.5 kgs x 7 reps

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