Chris Sein log

[gpower20]

Vault Tag 3
Donnerstag, 21. November 2024 um 04:52

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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

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: 92,5 kg × 1 @ 9
Set 5: 70 kg × 7 @ 8
Set 6: 70 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 12 @ 8,5
Set 3: 27,5 kg × 12 @ 9

Quadrup Rows
Set 1: 24 kg × 20 @ 8
Set 2: 24 kg × 20 @ 8,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 20 @ 8
Set 3: 8,75 kg × 20 @ 8,5
Set 4: 8,75 kg × 20 @ 8,5

Running (Treadmill)
Set 1: 40:00

[gpower20]

Vault Tag 4
Freitag, 22. November 2024 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 30 kg × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6,5
Set 4: 20 kg × 10 @ 7

Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

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

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

Back Extension
Set 1: 10 wiederh. @ 6,5
Set 2: 10 wiederh. @ 7,5
Set 3: 10 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress Tag 1
Montag, 25. November 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 90 kg × 1 [Warm-Up]
Set 5: 110 kg × 1 @ 7,5
Set 6: 120 kg × 1 @ 8,5 [Fehler]
Set 7: 70 kg × 5 @ 7
Set 8: 70 kg × 5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6

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: 90 kg × 1 @ 9
Set 5: 70 kg × 6 @ 8
Set 6: 70 kg × 6 @ 8,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 20 @ 7,5
Set 3: 8,75 kg × 20 @ 7,5
Set 4: 8,75 kg × 20 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 75 kg × 5 @ 8,5
Set 4: 75 kg × 5 @ 8

Running (Treadmill)
Set 1: 5:00


Lief heute nicht so gut irgendwie
Beuge misslungen 120ging runter aber nicht mehr hoch

und auch sonst irgendwie gar kein bock gehabt

[Christoph]

Warum ist es 8,5 wenn du nicht mehr hochgekommen bist?

[gpower20]

Warum ist es 8,5 wenn du nicht mehr hochgekommen bist?

Weil ich es nicht geändert hab ist eigentlich dann 11 oder so

[Netzokhul]

Ich lass mal einen Geburtstagsgruß da.
Schaue weiterhin regelmäßig rein.

[gpower20]

Ich lass mal einen Geburtstagsgruß da.
Schaue weiterhin regelmäßig rein.

Danke dir

das sehr nett von dir ;-)

[gpower20]

Vault Tag 2
Dienstag, 26. November 2024 um 05:40

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Pull Up
Set 1: 4 wiederh.
Set 2: 4 wiederh.
Set 3: 4 wiederh.
Set 4: 4 wiederh.
Set 5: 4 wiederh.
Set 6: 3 wiederh.
Set 7: 3 wiederh.
Set 8: 3 wiederh.
Set 9: 3 wiederh.
Set 10: 3 wiederh.

One Strict Burpees
Set 1: 5 wiederh.
Set 2: 10 wiederh.
Set 3: 5 wiederh.
Set 4: 10 wiederh.
Set 5: 5 wiederh.
Set 6: 10 wiederh.
Set 7: 5 wiederh.
Set 8: 10 wiederh.
Set 9: 5 wiederh.
Set 10: 10 wiederh.

Hanging Knee Raise
Set 1: 14 wiederh.
Set 2: 13 wiederh.
Set 3: 12 wiederh.

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

Running (Treadmill)
Set 1: 10:00

Mittwoch, 27.11.2024
Running (Treadmill)
60 Min

[gpower20]

Vault Tag 3
Donnerstag, 28. November 2024 um 05:47

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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

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: 95 kg × 1 @ 9
Set 5: 70 kg × 7 @ 8
Set 6: 70 kg × 7 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 13 @ 8,5
Set 3: 27,5 kg × 13 @ 9

Quadrup Rows
Set 1: 28 kg × 12 @ 7
Set 2: 28 kg × 12 @ 8

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

Running (Treadmill)
Set 1: 5:00

[gpower20]

Donnerstag gings nach Essen auf die Motorshow deswegen gabs Freitag kein Training

Progress Tag 1
Montag, 2. Dezember 2024 um 05:49

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 90 kg × 1 [Warm-Up]
Set 5: 110 kg × 1 @ 8
Set 6: 115 kg × 1 @ 8,5
Set 7: 120 kg × 0 @ 10 [Fehler]
Set 8: 80 kg × 5 @ 8
Set 9: 80 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 13 @ 7,5
Set 3: 20 kg × 13 @ 7,5

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: 90 kg × 1 @ 9
Set 5: 70 kg × 6 @ 8
Set 6: 70 kg × 6 @ 8,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

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

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 77,5 kg × 5 @ 9
Set 4: 77,5 kg × 5 @ 9,5

Running (Treadmill)
Set 1: 3:00

[gpower20]

Vault Tag 2
Dienstag, 3. Dezember 2024 um 05:47

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Pull Up
Set 1: 4 wiederh.
Set 2: 4 wiederh.
Set 3: 4 wiederh.
Set 4: 4 wiederh.
Set 5: 4 wiederh.
Set 6: 4 wiederh.
Set 7: 4 wiederh.
Set 8: 4 wiederh.
Set 9: 4 wiederh.
Set 10: 4 wiederh.

One Strict Burpees
Set 1: 5 wiederh.
Set 2: 10 wiederh.
Set 3: 5 wiederh.
Set 4: 10 wiederh.
Set 5: 5 wiederh.
Set 6: 10 wiederh.
Set 7: 5 wiederh.
Set 8: 10 wiederh.
Set 9: 5 wiederh.
Set 10: 10 wiederh.
Set 11: 5 wiederh.
Set 12: 10 wiederh.

Hanging Knee Raise
Set 1: 15 wiederh.
Set 2: 14 wiederh.
Set 3: 13 wiederh.

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 4. Dezember 2024 um 06:35

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

[gpower20]

Vault Tag 3
Donnerstag, 5. Dezember 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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

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: 97,5 kg × 1 @ 9 [Fehler]
Set 5: 70 kg × 8 @ 8,5
Set 6: 70 kg × 8 @ 9

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 13 @ 8,5
Set 3: 27,5 kg × 13 @ 9

Quadrup Rows
Set 1: 28 kg × 13 @ 7,5
Set 2: 28 kg × 13 @ 8

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 10 kg × 13 @ 7,5
Set 3: 10 kg × 13 @ 8
Set 4: 10 kg × 13 @ 7,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 6. Dezember 2024 um 05:48

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 30 kg × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6,5
Set 4: 20 kg × 10 @ 7

Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 11
Set 3: 30 kg × 11
Set 4: 30 kg × 10

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 15 kg × 11
Set 3: 15 kg × 11
Set 4: 15 kg × 10

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

Back Extension
Set 1: 10 wiederh. @ 6,5
Set 2: 10 wiederh. @ 7,5
Set 3: 10 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7

Running (Treadmill)
Set 1: 10:00

[gpower20]

Progress Tag 1
Montag, 9. Dezember 2024 um 05:46

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 90 kg × 1 [Warm-Up]
Set 5: 110 kg × 1 @ 8
Set 6: 117,5 kg × 1 @ 8,5
Set 7: 80 kg × 5 @ 8
Set 8: 80 kg × 5 @ 8
Set 9: 80 kg × 5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 14 @ 7,5
Set 3: 20 kg × 14 @ 7,5

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: 92,5 kg × 1 @ 9
Set 5: 72,5 kg × 6 @ 8,5
Set 6: 72,5 kg × 6 @ 8,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 10 kg × 13 @ 7,5
Set 3: 10 kg × 13 @ 7,5
Set 4: 10 kg × 13 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 80 kg × 5 @ 9
Set 4: 80 kg × 5 @ 9,5

Running (Treadmill)
Set 1: 3:00