Schildkrötenstories aus dem Pushergarten

[Anis]

FitNotes Workout - Samstag 9th Dezember 2023
Time: 07:37 – 08:54 (1h 16m)
Body Weight: 85.8 kgs
Total Volume: 8.414 Kg
Total Sets: 21
Total Reps: 188

Pull3

** HS Row (high) **
- 96.25 kgs x 4 reps [PR]
- 97.5 kgs x 3 reps [PR]
- 72.5 kgs x 12 reps [PR]

** Lat Pulldown (MAG, eng) **
- 115.0 kgs x 5 reps [PR]
- 120.0 kgs x 4 reps [PR]
- 90.0 kgs x 12 reps [PR]

** Pull Up **
- 15.0 kgs x 7 reps
- 15.0 kgs x 5 reps

** Row (Incline Bench, Dumbbells, High) **
- 40.0 kgs x 6 reps [PR]
- 30.0 kgs x 14 reps [PR]

** Shrugs (Dumbbells) **
- 50.0 kgs x 8 reps [PR]
- 37.5 kgs x 20 reps [PR]

** Rear Delt Fly **
- 12.5 kgs x 12 reps
- 6.0 kgs x 20 reps
- 2.0 kgs x 1 rep [1:19]

** Rear Delt Swings **
- 12.5 kgs x 18 reps [PR]

** Curls (SZ) **
- 45.5 kgs x 3 reps [PR]
- 43.0 kgs x 4 reps [PR]
- 28.0 kgs x 12 reps

** Wadenheben Stehend **
- 175.0 kgs x 8 reps [PR]

** HS Oblique Crunch **
- 20.0 kgs x 10 reps

[Anis]

FitNotes Workout - Sonntag 10th Dezember 2023
Time: 07:22 – 08:36 (1h 13m)
Body Weight: 86.1 kgs
Total Volume: 9.595 Kg
Total Sets: 22
Total Reps: 183

Legs3

** Bulgarian Split Squats (Multi) **
- 72.5 kgs x 5 reps [PR]
- 72.5 kgs x 5 reps
- 75.0 kgs x 4 reps [PR]
- 75.0 kgs x 4 reps
- 57.5 kgs x 12 reps [PR]
- 57.5 kgs x 12 reps

** V-Squat (Rev) **
- 85.0 kgs x 6 reps
- 90.0 kgs x 6 reps [PR]
- 67.5 kgs x 10 reps [PR]

** HS Glute Drive **
- 160.0 kgs x 6 reps
- 120.0 kgs x 11 reps

** HS LegExtension **
- 30.0 kgs x 8 reps
- 31.25 kgs x 6 reps [PR]
- 22.5 kgs x 11 reps [PR]

** HS LegCurl (Liegend) **
- 10.0 kgs x 12 reps [PR]
- 11.25 kgs x 6 reps [PR]
- 7.5 kgs x 14 reps [PR]

** Wadenheben Sitzend **
- 70.0 kgs x 8 reps [PR]
- 75.0 kgs x 6 reps [PR]
- 57.5 kgs x 9 reps

** HS Oblique Crunch **
- 20.0 kgs x 12 reps
- 15.0 kgs x 10 reps

[Waschbär]

starke BSS und dann gleich als erste Übung.
Da hätte ich ja 0 Motivation aufs Beintraining.

[Shivus]

Push

Schrägbankdrücken
…
110x8
120x5
Backoffs

Flach-Kurzhantel
42x8
44x8
46x7

+ Fliegende
+ Gym80 Brustpresse burnout
+ Seitheben 16x8x4
+ Trizeps-Pushdowns
+ Gym80 Pushdown-Maschine (?)
+ abs & Waden

[Flocki]

Haust gut was weg

[Anis]

Burnout?

[Shivus]

Burnout?

Für den Pump, Bruder, den Pump!!!

Haust gut was weg

Danke seit ich den körperlich/sportlich anspruchsvolleren Job gegen Büro getauscht habe, gehts wesentlich einfacher

[Shivus]

Pull

Latzug
90x8, 95x8, 100x6

+ Kabelrudern 80x8x4
+ aufgelegtes Tbar 60x8x3
+ lateral rudern 70x8x3
+ Butterfly Reverse
+ Seil-Überzüge
+ facepulls

SZ curls
30x8x4

+ KH curls
+ mobility

[Anis]

FitNotes Workout - Dienstag 12th Dezember 2023
Time: 14:04 – 15:15 (1h 10m)
Body Weight: 85.35 kgs
Total Volume: 7.623,75 Kg
Total Sets: 19
Total Reps: 150

Push 3

** HS Iso Lateral Horizontal Bench Press **
- 66.25 kgs x 4 reps [PR]
- 61.25 kgs x 4 reps
- 50.0 kgs x 7 reps

** Dips (parallel bars) **
- 55.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 20.0 kgs x 17 reps

** HS Shoulderpress **
- 42.5 kgs x 7 reps
- 41.25 kgs x 5 reps
- 32.5 kgs x 11 reps

** Seitheben (Dumbbells, Seating) **
- 15.0 kgs x 9 reps
- 10.0 kgs x 20 reps
- 3.0 kgs x 1 rep [1:25]

** HS Pec Dec **
- 112.5 kgs x 5 reps [PR]
- 112.5 kgs x 4 reps
- 85.0 kgs x 9 reps

** Pushdown (cable, single rope) **
- 11.25 kgs x 12 reps

** PB Leg Raise **
- 1.0 kgs x 7 reps

** Shrugs (WH Stehend) **
- 125.0 kgs x 10 reps [PR]

** Wadenheben Stehend **
- 160.0 kgs x 10 reps [PR]

[Anis]

FitNotes Workout - Donnerstag 14th Dezember 2023
Time: 07:39 – 09:03 (1h 23m)
Body Weight: 85.6 kgs
Total Volume: 10.573,5 Kg
Total Sets: 25
Total Reps: 214

** HS Row (high) **
- 95.0 kgs x 5 reps
- 97.5 kgs x 4 reps [PR]
- 72.5 kgs x 12 reps

** Lat Pulldown (MAG, eng) **
- 120.0 kgs x 5 reps [PR]
- 125.0 kgs x 3 reps [PR]
- 95.0 kgs x 10 reps [PR]

** Pull Up **
- 17.5 kgs x 7 reps
- 20.0 kgs x 4 reps

** Row (Incline Bench, Dumbbells, High) **
- 40.0 kgs x 7 reps [PR]
- 30.0 kgs x 15 reps [PR]

** Shrugs (Dumbbells) **
- 52.5 kgs x 6 reps [PR]
- 40.0 kgs x 17 reps [PR]

** Rear Delt Fly **
- 12.5 kgs x 14 reps
- 10.0 kgs x 16 reps [PR]
- 2.0 kgs x 1 rep [1:37]

** Rear Delt Swings **
- 15.0 kgs x 10 reps
- 10.0 kgs x 22 reps [PR]

** HS Rear Delt **
- 0 reps

** Curls (SZ) **
- 43.0 kgs x 5 reps [PR]
- 43.0 kgs x 4 reps
- 33.0 kgs x 9 reps [PR]

** Shrugs (WH Stehend) **
- 127.5 kgs x 10 reps [PR]

** Wadenheben Stehend **
- 130.0 kgs x 16 reps

** HS Oblique Crunch **
- 20.0 kgs x 8 reps
- 20.0 kgs x 4 reps

[Shivus]

Schultern/Arme

Schulterdrücken
warmup, 42x7, 42x5, 36x8, 30x7

Seitheben
18x8-10x3

+ Seitheben Kabel
+ Frontheben Kabel
+ aufrechtes rudern Kabel

SZ curls
30+Stange x8x3

+ KH curls
+ Trizeps pushdowns
+ Dips Maschine Gym80

[Moe]

Hab 5 Sekunden gebraucht beim Schulterdrücken, dann fiel mir ein dass das DBs sind. Stark

[Anis]

FitNotes Workout - Freitag 15th Dezember 2023
Time: 14:48 – 15:45 (56m 31s)
Body Weight: 85.55 kgs
Total Volume: 3.457,5 Kg
Total Sets: 13
Total Reps: 99

Push4

** HS Iso Lateral Horizontal Bench Press **
- 67.5 kgs x 3 reps [PR]
- 67.5 kgs x 2 reps
- 50.0 kgs x 10 reps

** Dips (parallel bars) **
- 60.0 kgs x 2 reps
- 22.5 kgs x 15 reps

** PB Leg Raise **
- 1.0 kgs x 7 reps

** HS Shoulderpress **
- 43.75 kgs x 4 reps
- 32.5 kgs x 12 reps

** Seitheben (Dumbbells, Seating) **
- 15.0 kgs x 9 reps
- 10.0 kgs x 21 reps
- 3.0 kgs x 1 rep [1:33]

** HS Pec Dec **
- 112.5 kgs x 5 reps
- 85.0 kgs x 8 reps

[Anis]

FitNotes Workout - Samstag 16th Dezember 2023
Time: 07:53 – 09:19 (1h 25m)
Body Weight: 86.0 kgs
Total Volume: 8.119 Kg
Total Sets: 26
Total Reps: 248

** HS Row (high) **
- 100.0 kgs x 4 reps [PR]
- 100.0 kgs x 4 reps
- 75.0 kgs x 11 reps [PR]

** Lat Pulldown (MAG, eng) **
- 127.5 kgs x 4 reps [PR]
- 120.0 kgs x 5 reps
- 95.0 kgs x 12 reps [PR]

** Row (Incline Bench, Dumbbells, High) **
- 40.0 kgs x 8 reps [PR]
- 30.0 kgs x 16 reps [PR]

** Pull Up **
- 20.0 kgs x 4 reps

** Shrugs (Dumbbells) **
- 50.0 kgs x 10 reps [PR]
- 40.0 kgs x 18 reps [PR]

** Rear Delt Fly **
- 12.5 kgs x 16 reps [PR]
- 10.0 kgs x 20 reps [PR]
- 2.0 kgs x 1 rep [1:50]

** Rear Delt Swings **
- 17.5 kgs x 11 reps [PR]
- 12.5 kgs x 15 reps

** Curls (SZ) **
- 45.5 kgs x 3 reps
- 45.5 kgs x 3 reps
- 35.5 kgs x 8 reps [PR]

** HS Abdominal Crunch **
- 15.0 kgs x 20 reps [PR]
- 20.0 kgs x 7 reps

** Curl (Cable, one arm) **
- 8.75 kgs x 10 reps
- 8.75 kgs x 10 reps
- 11.25 kgs x 8 reps [PR]

** HS Oblique Crunch **
- 5.0 kgs x 10 reps [PR]
- 5.0 kgs x 10 reps

[Anis]

FitNotes Workout - Sonntag 17th Dezember 2023
Time: 07:56 – 09:23 (1h 26m)
Body Weight: 87.15 kgs
Total Volume: 10.380 Kg
Total Sets: 24
Total Reps: 205

Legs4

** Bulgarian Split Squats (Multi) **
- 75.0 kgs x 5 reps [PR]
- 75.0 kgs x 5 reps
- 77.5 kgs x 4 reps [PR]
- 77.5 kgs x 4 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

** V-Squat (Rev) **
- 100.0 kgs x 5 reps [PR]
- 102.5 kgs x 4 reps [PR]
- 77.5 kgs x 9 reps [PR]

** HS LegCurl (Liegend) **
- 10.0 kgs x 12 reps
- 12.5 kgs x 7 reps [PR]
- 10.0 kgs x 10 reps

** HS Glute Drive **
- 162.5 kgs x 8 reps
- 122.5 kgs x 12 reps [PR]

** HS LegExtension **
- 32.5 kgs x 7 reps
- 32.5 kgs x 8 reps [PR]
- 25.0 kgs x 12 reps [PR]

** Wadenheben Sitzend **
- 70.0 kgs x 8 reps
- 72.5 kgs x 8 reps [PR]
- 55.0 kgs x 12 reps [PR]

** HS Abdominal Crunch **
- 22.5 kgs x 8 reps
- 17.5 kgs x 13 reps [PR]

** HS Oblique Crunch **
- 7.5 kgs x 12 reps [PR]
- 7.5 kgs x 12 reps