Chris Sein log

[gpower20]

Vault Tag 3
Donnerstag, 1. Februar 2024 um 05:35

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Tempo Squats 3-1-0
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 97,5 kg × 3 @ 8
Set 5: 80 kg × 6 @ 7,5
Set 6: 80 kg × 6 @ 8
Set 7: 80 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 80 kg × 3 @ 8,5
Set 4: 67,5 kg × 6 @ 7,5
Set 5: 67,5 kg × 6 @ 8
Set 6: 67,5 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 18,75 kg × 12 @ 8
Set 3: 18,75 kg × 12 @ 8,5
Set 4: 18,75 kg × 12 @ 8,5
Set 5: 18,75 kg × 12 @ 8,5

Quadrup Rows
Set 1: 24 kg × 17 @ 8,5
Set 2: 24 kg × 17 @ 8,5
Set 3: 24 kg × 16 @ 8,5
Set 4: 24 kg × 16 @ 9

Bulgarian Split Squat
Set 1: 30 kg × 10 @ 8
Set 2: 30 kg × 10 @ 8,5
Set 3: 30 kg × 10 @ 9
Set 4: 30 kg × 10 @ 9

Running (Treadmill)
Set 1: 0:01

[gpower20]

Vault Tag 4
Freitag, 2. Februar 2024 um 05:40

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: 90 kg × 1 [Warm-Up]
Set 4: 132,5 kg × 3 @ 8 [Fehler]
Set 5: 115 kg × 6 @ 7,5 [Fehler]
Set 6: 115 kg × 6 @ 8 [Fehler]
Set 7: 115 kg × 6 @ 8,5 [Fehler]

Incline Bench Press (Dumbbell)
Set 1: 12 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 28 kg × 10 @ 8
Set 4: 28 kg × 10 @ 8,5
Set 5: 28 kg × 10 @ 8,5
Set 6: 28 kg × 9 @ 8,5 [Fehler]

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 12 @ 8
Set 4: 52,5 kg × 12 @ 8,5
Set 5: 52,5 kg × 12 @ 8,5
Set 6: 52,5 kg × 12 @ 9 [Fehler]

Sit Up
Set 1: 20 wiederh. @ 8
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9

Back Extension
Set 1: 15 wiederh. @ 7
Set 2: +20 kg × 15 @ 7,5
Set 3: +20 kg × 15 @ 8
Set 4: +20 kg × 15 @ 8,5

Running (Treadmill)
Set 1: 15:00


hab KH gespippt ging zu sehr auf mein Arm und die Schulter

[gpower20]

Vault Tag 1
Montag, 5. Februar 2024 um 05:46

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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 107,5 kg × 3 @ 8,5
Set 5: 92,5 kg × 6 @ 8
Set 6: 92,5 kg × 6 @ 8,5
Set 7: 92,5 kg × 6 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 8 @ 7,5
Set 4: 52,5 kg × 10 @ 7
Set 5: 52,5 kg × 10 @ 7,5
Set 6: 52,5 kg × 10 @ 7,5
Set 7: 52,5 kg × 10 @ 8
Set 8: 52,5 kg × 10 @ 8

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5
Set 5: 15 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 @ 7,5 [Warm-Up]
Set 2: 18,75 kg × 12 @ 8
Set 3: 18,75 kg × 12 @ 8,5
Set 4: 18,75 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 0:01

Musste zwischendrin meine Frau noch das Auto Überbrücken hatte dann keine Zeit mehr für Rudern heute werde ich dann mal noch vielleicht nachholen die Tage

[gpower20]

Vault Tag 2
Dienstag, 6. Februar 2024 um 05:38

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 90 kg × 1 [Warm-Up]
Set 4: 107,5 kg × 3 @ 8
Set 5: 95 kg × 6 @ 7,5
Set 6: 95 kg × 6 @ 8
Set 7: 95 kg × 6 @ 8,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 75 kg × 3 @ 7,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5
Set 7: 65 kg × 6 @ 8

Triceps Pushdown (Cable - Straight Bar)
Set 1: 18,75 kg × 12 @ 8
Set 2: 18,75 kg × 12 @ 8,5
Set 3: 18,75 kg × 12 @ 8,5
Set 4: 18,75 kg × 12 @ 9

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 53,75 kg × 12 @ 8
Set 4: 53,75 kg × 12 @ 8,5
Set 5: 53,75 kg × 12 @ 8,5
Set 6: 53,75 kg × 12 @ 9

Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8,5
Set 3: 40 wiederh. @ 8,5
Set 4: 40 wiederh. @ 9

Running (Treadmill)
Set 1: 5:00

also mein rechter arm Fuckt mich langsam richtig ab nach dem Training wieder schmerzen gehabt
kein plan was das ist werd dann bald mal zum Doc wenn es nicht besser wird

[gpower20]

Morgen-Workout
Mittwoch, 7. Februar 2024 um 07:54

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

[gpower20]

Vault Tag 3
Donnerstag, 8. Februar 2024 um 05:38

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Tempo Squats 3-1-0
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 100 kg × 3 @ 8
Set 5: 80 kg × 6 @ 7,5
Set 6: 80 kg × 6 @ 8
Set 7: 80 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 80 kg × 3 @ 8,5
Set 4: 67,5 kg × 6 @ 7,5
Set 5: 67,5 kg × 6 @ 8
Set 6: 67,5 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 18,75 kg × 12 @ 8
Set 3: 18,75 kg × 12 @ 8,5
Set 4: 18,75 kg × 12 @ 8,5
Set 5: 18,75 kg × 12 @ 8,5

Quadrup Rows
Set 1: 24 kg × 18 @ 8,5
Set 2: 24 kg × 17 @ 8,5
Set 3: 24 kg × 16 @ 8,5
Set 4: 24 kg × 16 @ 9

Bulgarian Split Squat
Set 1: 30 kg × 10 @ 8
Set 2: 30 kg × 10 @ 8,5
Set 3: 30 kg × 10 @ 9
Set 4: 30 kg × 10 @ 9
Set 5: 30 kg × 10

Running (Treadmill)
Set 1: 0:01
https://strong.app.link/YPLQQozY0Gb

Heute echt lange gebraucht und komischerweise nur schmerzen im Arm beim Beugen
durch das Halten der STange
ist echt komisch diese schmerzen
sonst 5 Sätze BSS echt mies

[gpower20]

Vault Tag 4
Freitag, 9. Februar 2024 um 05:17

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: 90 kg × 1 [Warm-Up]
Set 4: 110 kg × 1 [Warm-Up]
Set 5: 132,5 kg × 3 @ 8
Set 6: 115 kg × 6 @ 8 [Fehler]
Set 7: 115 kg × 6 @ 8,5 [Fehler]
Set 8: 115 kg × 6 [Fehler]

Incline Bench Press (Dumbbell)
Set 1: 12 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 28 kg × 10 @ 8
Set 4: 28 kg × 10 @ 8,5
Set 5: 28 kg × 10 @ 8,5
Set 6: 28 kg × 9 @ 8,5 [Fehler]

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 12 @ 8
Set 4: 52,5 kg × 12 @ 8,5
Set 5: 52,5 kg × 12 @ 8,5
Set 6: 52,5 kg × 12 @ 9 [Fehler]

Sit Up
Set 1: 20 wiederh. @ 8
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9 [Fehler]

Back Extension
Set 1: 20 wiederh. @ 7
Set 2: 20 wiederh. @ 7,5
Set 3: +20 kg × 15 @ 8
Set 4: +20 kg × 15 @ 8,5 [Fehler]

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 1
Montag, 12. Februar 2024 um 05:40

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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 105 kg × 3 @ 8
Set 5: 75 kg × 6 @ 6
Set 6: 75 kg × 6 @ 6
Set 7: 75 kg × 6 @ 6

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

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5

Pendlay Row (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 8 @ 7
Set 3: 60 kg × 8 @ 7

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7
Set 3: 17,5 kg × 12 @ 7

Running (Treadmill)
Set 1: 10:00


Diese Woche Deload
Schulter arm geht heute denk durch das weniger und leichtere Training gehts langsam besser

[gpower20]

Vault Tag 2
Dienstag, 13. Februar 2024 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 90 kg × 1 [Warm-Up]
Set 4: 105 kg × 3 @ 8
Set 5: 80 kg × 6 @ 6
Set 6: 80 kg × 6 @ 6
Set 7: 80 kg × 6 @ 6,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 72,5 kg × 3 @ 7
Set 5: 50 kg × 6 @ 6
Set 6: 50 kg × 6 @ 6
Set 7: 50 kg × 6 @ 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 15 kg × 12 @ 8
Set 2: 15 kg × 12 @ 8,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 7
Set 4: 50 kg × 12 @ 7

Stir The Pot
Set 1: 30 wiederh. @ 6
Set 2: 40 wiederh. @ 8,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Morgen-Workout
Mittwoch, 14. Februar 2024 um 06:41

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

[gpower20]

Vault Tag 3
Donnerstag, 15. Februar 2024 um 05:46

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Tempo Squats 3-1-0
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 3 @ 7,5
Set 5: 70 kg × 6 @ 6
Set 6: 70 kg × 6 @ 6
Set 7: 70 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 @ 7,5
Set 4: 60 kg × 6 @ 6,5
Set 5: 60 kg × 6 @ 6,5
Set 6: 60 kg × 6 @ 7

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8,5

Quadrup Rows
Set 1: 24 kg × 12 @ 7
Set 2: 24 kg × 12 @ 8,5

Bulgarian Split Squat
Set 1: 28 kg × 10 @ 7
Set 2: 28 kg × 10 @ 8,5

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 4
Freitag, 16. Februar 2024 um 05:40

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: 90 kg × 1 [Warm-Up]
Set 4: 110 kg × 1 [Warm-Up]
Set 5: 127,5 kg × 3 @ 8 [Fehler]
Set 6: 115 kg × 6 @ 8 [Fehler]
Set 7: 115 kg × 6 @ 8,5 [Fehler]
Set 8: 115 kg × 6 [Fehler]

Incline Bench Press (Dumbbell)
Set 1: 12 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 24 kg × 8 @ 7
Set 4: 24 kg × 8 @ 7
Set 5: 24 kg × 8 @ 8,5

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 7
Set 4: 50 kg × 12 @ 7,5

Sit Up
Set 1: 20 wiederh. @ 7
Set 2: 20 wiederh. @ 8,5

Back Extension
Set 1: 14 wiederh. @ 6
Set 2: 14 wiederh. @ 7,5

Running (Treadmill)
Set 1: 15:00


Beim Kreuzheben gabs wieder leichtes ziehen im arm hab dann lieber aufgehört bevor es wieder schlimmer wird
werde dnek ich nächste woche nochmal eine Deload recovery Woche machen und dann erst nach plan weiter machen

[gpower20]

Vault Tag 1
Montag, 19. Februar 2024 um 05:42

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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 105 kg × 3 @ 8
Set 5: 75 kg × 6 @ 6
Set 6: 75 kg × 6 @ 6
Set 7: 75 kg × 6 @ 6

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

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5

Pendlay Row (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 8 @ 7
Set 3: 60 kg × 8 @ 7

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7
Set 3: 17,5 kg × 12 @ 7

Running (Treadmill)
Set 1: 15:00

[gpower20]

Vault Tag 2
Dienstag, 20. Februar 2024 um 05:39

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 90 kg × 1 [Warm-Up]
Set 4: 105 kg × 3 @ 8
Set 5: 80 kg × 6 @ 6
Set 6: 80 kg × 6 @ 6
Set 7: 80 kg × 6 @ 6,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 72,5 kg × 3 @ 7
Set 5: 50 kg × 6 @ 6
Set 6: 50 kg × 6 @ 6
Set 7: 50 kg × 6 @ 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 15 kg × 12 @ 8
Set 2: 15 kg × 12 @ 8,5

Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 7
Set 4: 50 kg × 12 @ 7

Stir The Pot
Set 1: 30 wiederh. @ 6
Set 2: 30 wiederh. @ 6

Running (Treadmill)
Set 1: 15:00

[gpower20]

Morgen-Workout
Mittwoch, 21. Februar 2024 um 08:18

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