Chris Sein log

[gpower20]

Progress Tag 1
Montag, 15. April 2024 um 05:44

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: 100 kg × 3 @ 8
Set 5: 85 kg × 5 @ 7,5
Set 6: 85 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 12 @ 7
Set 3: 23,75 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 @ 8
Set 4: 65 kg × 5 @ 7,5
Set 5: 65 kg × 5 @ 7,5
Set 6: 65 kg × 5 @ 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

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 21,25 kg × 10 @ 7,5
Set 3: 21,25 kg × 10 @ 8
Set 4: 21,25 kg × 10 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 10 @ 8,5
Set 4: 65 kg × 10 @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 2
Dienstag, 16. April 2024 um 05:45

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: 80 kg × 1 [Warm-Up]
Set 4: 112,5 kg × 3 @ 8,5
Set 5: 87,5 kg × 6 @ 7
Set 6: 87,5 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 kg × 12 @ 8,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 @ 8 [Warm-Up]
Set 4: 82,5 kg × 3 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

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

Pull Up
Set 1: 7 wiederh. @ 8
Set 2: 7 wiederh. @ 8,5
Set 3: 7 wiederh. @ 8,5
Set 4: 7 wiederh. @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

17.04.2024 Mittwoch 6:00 Uhr

70 Min Laufband

[gpower20]

Vault Tag 3
Donnerstag, 18. April 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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: 92,5 kg × 5 @ 8
Set 5: 92,5 kg × 5 @ 8,5
Set 6: 92,5 kg × 5 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 @ 8,5 [Warm-Up]
Set 4: 82,5 kg × 3 @ 9
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 21,25 kg × 10 @ 8
Set 3: 21,25 kg × 10 @ 8,5

Quadrup Rows
Set 1: 28 kg × 13 @ 8
Set 2: 28 kg × 13 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 7,5 kg × 12 @ 8
Set 3: 7,5 kg × 12 @ 8,5
Set 4: 7,5 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00


Vault Tag 4
Freitag, 19. April 2024 um 05:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 37,5 kg × 10 @ 7
Set 4: 37,5 kg × 10 @ 7
Set 5: 37,5 kg × 10 @ 7

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 10 @ 7
Set 3: 17,5 kg × 10 @ 7
Set 4: 17,5 kg × 10 @ 7,5

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 13,75 kg × 10 @ 7,5
Set 3: 13,75 kg × 10 @ 8
Set 4: 13,75 kg × 10 @ 8

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 32,5 kg × 5 @ 8
Set 3: 32,5 kg × 5 @ 8
Set 4: 32,5 kg × 5 @ 8

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh. @ 7,5

Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 8
Set 3: 20 kg × 8

Running (Treadmill)

[gpower20]

Progress Tag 1
Montag, 22. April 2024 um 06:59

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: 102,5 kg × 3 @ 8,5
Set 5: 85 kg × 5 @ 7,5
Set 6: 85 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 12 @ 7
Set 3: 25 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 77,5 kg × 3 @ 8
Set 4: 65 kg × 5 @ 7,5
Set 5: 65 kg × 5 @ 7,5
Set 6: 65 kg × 5 @ 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

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 22,5 kg × 10 @ 7,5
Set 3: 22,5 kg × 10 @ 8
Set 4: 22,5 kg × 10 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 8 @ 8,5
Set 4: 67,5 kg × 8 @ 9

Running (Treadmill)
Set 1: 10:00


Vault Tag 2
Dienstag, 23. April 2024 um 05:45

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: 115 kg × 3 @ 8
Set 5: 90 kg × 6 @ 7
Set 6: 90 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 21,25 kg × 12 @ 8
Set 3: 21,25 kg × 12 @ 8,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 @ 8 [Warm-Up]
Set 4: 85 kg × 3 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

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

Pull Up
Set 1: 8 wiederh. @ 8
Set 2: 8 wiederh. @ 8,5
Set 3: 7 wiederh. @ 8,5
Set 4: 7 wiederh. @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 24. April 2024 um 06:42

Running (Treadmill)
Set 1: 1:05:00

[gpower20]

Vault Tag 3
Donnerstag, 25. April 2024 um 05:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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: 95 kg × 5 @ 8
Set 5: 95 kg × 5 @ 8,5
Set 6: 95 kg × 5 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 @ 8,5 [Warm-Up]
Set 4: 82,5 kg × 2 @ 9
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 10 @ 8
Set 3: 22,5 kg × 10 @ 8,5

Quadrup Rows
Set 1: 28 kg × 14 @ 8
Set 2: 28 kg × 13 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 12 @ 8
Set 3: 8,75 kg × 12 @ 8,5
Set 4: 8,75 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 26. April 2024 um 05:47

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 40 kg × 10 @ 7,5
Set 4: 40 kg × 10 @ 7,5
Set 5: 40 kg × 10 @ 7,5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 18,75 kg × 10 @ 7
Set 3: 18,75 kg × 10 @ 7
Set 4: 18,75 kg × 10 @ 7,5

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 15 kg × 10 @ 7,5
Set 3: 15 kg × 10 @ 8
Set 4: 15 kg × 10 @ 8

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 35 kg × 5 @ 8
Set 3: 35 kg × 5 @ 8
Set 4: 35 kg × 5 @ 8

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh. @ 7,5

Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 8
Set 3: 20 kg × 8

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress Tag 1
Montag, 29. April 2024 um 05:43

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 @ 8,5
Set 5: 85 kg × 5 @ 7,5
Set 6: 85 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 26,25 kg × 12 @ 7
Set 3: 26,25 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 80 kg × 3 @ 8
Set 4: 65 kg × 5 @ 7,5
Set 5: 65 kg × 5 @ 7,5
Set 6: 65 kg × 5 @ 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

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 10 @ 7,5
Set 3: 23,75 kg × 10 @ 8
Set 4: 23,75 kg × 10 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 9 @ 9
Set 4: 67,5 kg × 9 @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 2
Dienstag, 30. April 2024 um 05:44

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: 117,5 kg × 3 @ 8
Set 5: 90 kg × 6 @ 7
Set 6: 90 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 22,5 kg × 12 @ 8
Set 3: 22,5 kg × 12 @ 8,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 @ 8 [Warm-Up]
Set 4: 85 kg × 3 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

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

Pull Up
Set 1: 8 wiederh. @ 8
Set 2: 8 wiederh. @ 8,5
Set 3: 8 wiederh. @ 8,5
Set 4: 7 wiederh. @ 9

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 1. Mai 2024 um 09:48

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


Vault Tag 3
Donnerstag, 2. Mai 2024 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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: 97,5 kg × 5 @ 8
Set 5: 97,5 kg × 5 @ 8,5
Set 6: 97,5 kg × 5 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 85 kg × 2 @ 9
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 10 @ 8
Set 3: 23,75 kg × 10 @ 8,5

Quadrup Rows
Set 1: 28 kg × 15 @ 8
Set 2: 28 kg × 15 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 8
Set 3: 10 kg × 12 @ 8,5
Set 4: 10 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 3. Mai 2024 um 05:27

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 42,5 kg × 10 @ 8
Set 4: 42,5 kg × 10 @ 8
Set 5: 42,5 kg × 10 @ 8,5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7,5
Set 3: 20 kg × 10 @ 7,5
Set 4: 20 kg × 10 @ 8

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 16,25 kg × 10 @ 7,5
Set 3: 16,25 kg × 10 @ 8
Set 4: 16,25 kg × 10 @ 8,5

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 37,5 kg × 5 @ 8
Set 3: 37,5 kg × 5 @ 8
Set 4: 37,5 kg × 5 @ 8,5

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh. @ 7,5

Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 8

Running (Treadmill)
Set 1: 30:00




Progress Tag 1
Montag, 6. Mai 2024 um 05:44

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 @ 9
Set 5: 85 kg × 5 @ 7,5
Set 6: 85 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 12 @ 8
Set 3: 27,5 kg × 12 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 82,5 kg × 3 @ 8,5
Set 4: 65 kg × 5 @ 7,5
Set 5: 65 kg × 5 @ 7,5
Set 6: 65 kg × 5 @ 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

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 25 kg × 10 @ 7,5
Set 3: 25 kg × 10 @ 8
Set 4: 25 kg × 10 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 10 @ 9
Set 4: 67,5 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 2
Dienstag, 7. Mai 2024 um 05:45

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: 120 kg × 3 @ 8,5
Set 5: 90 kg × 6 @ 7
Set 6: 90 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 12 @ 8
Set 3: 23,75 kg × 12 @ 8,5

Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 @ 8 [Warm-Up]
Set 4: 87,5 kg × 3 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

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

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 8. Mai 2024 um 06:31

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

[gpower20]

Vault Tag 3
Donnerstag, 9. Mai 2024 um 08:37

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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: 100 kg × 5 @ 8,5
Set 5: 100 kg × 5 @ 8,5
Set 6: 100 kg × 5 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 1 @ 9
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 25 kg × 10 @ 8,5
Set 3: 25 kg × 10 @ 8,5

Quadrup Rows
Set 1: 28 kg × 16 @ 8
Set 2: 28 kg × 16 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 8
Set 3: 10 kg × 12 @ 8,5
Set 4: 10 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 15:00





Vault Tag 4
Freitag, 10. Mai 2024 um 07:56

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 45 kg × 10 @ 8
Set 4: 45 kg × 10 @ 8
Set 5: 45 kg × 10 @ 8,5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 21,25 kg × 10 @ 7,5
Set 3: 21,25 kg × 10 @ 7,5
Set 4: 21,25 kg × 10 @ 8

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 17,5 kg × 10 @ 8
Set 3: 17,5 kg × 10 @ 8
Set 4: 17,5 kg × 10 @ 8,5

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 8,5
Set 3: 40 kg × 5 @ 8
Set 4: 40 kg × 5 @ 8,5

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh. @ 7,5

Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8

Running (Treadmill)
Set 1: 10:00

Letzte Übung weg gelassen hatte schmerzen im Bizeps bzw. in der Sehne



Progress Tag 1
Montag, 13. Mai 2024 um 05:39

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: 100 kg × 3 @ 7,5
Set 5: 75 kg × 5 @ 6,5
Set 6: 75 kg × 5 @ 7

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 12 @ 6,5
Set 3: 22,5 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 3 @ 7
Set 4: 60 kg × 5 @ 6
Set 5: 60 kg × 5 @ 6
Set 6: 60 kg × 5 @ 6,5

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

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10 @ 6,5
Set 3: 20 kg × 10 @ 7
Set 4: 20 kg × 10 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 55 kg × 10 @ 7
Set 4: 55 kg × 10 @ 7,5

Running (Treadmill)
Set 1: 10:00


Mach diese Woche mal eine Deload Woche bin ziemlich ko grad und merke das mein Körper etwas Erholung braucht