18.06.25
82,2 kg
Lief solide dafür das ich morgens erstmal nicht in die Gänge kam.
8. Reps bei den RDL's nicht so sauber, aber auch 7 wären ein PR.
Training
Lying Leg Curl (Life Fitness)
Set 1: 60 kg × 15 reps
Set 2: 75 kg × 9 reps
Set 3: 70 kg × 9 reps
Leg Press 45° Quad Focus
Set 1: 210 kg × 23 reps
Set 2: 300 kg × 11 reps
Set 3: 250 kg × 15 reps
Romanian Deadlift (Barbell)
8. eher gekrüppelt aber oben is oben
Set 1: 120 kg × 10 reps
Set 2: 140 kg × 8 reps @ 10 RPE [PR]
Set 3: 130 kg × 7 reps @ 10 RPE
Leg Extension Life Fitness
Set 1: 95 kg × 11 reps
Set 2: 115 kg × 7 reps [PR]
Unilateral Leg Extension Life Fitness
Set 1: 40 kg × 10 reps
Set 2: 35 kg × 10 reps
Hip Abductor (Machine)
Set 1: 152.5 kg × 13 reps [PR]
Set 2: 152.5 kg × 11 reps
Set 3: 152.5 kg × 10 reps
Hip Adductor (Machine)
Set 1: 110 kg × 11 reps
Set 2: 110 kg × 10 reps
Reha
Biceps Isometric Holds
Set 1: 0:45
Set 2: 0:45
Set 3: 0:45
Unilateral Finger + Wrist Curl Cable
Set 1: 11.25 kg × 15 reps
Set 2: 11.25 kg × 14 reps
Unilateral Wrist Curl Cable
Set 1: 15 kg × 13 reps [PR]
Set 2: 15 kg × 12 reps
Eccentric Unilateral Cable Curl
Set 1: 15 kg × 8 reps
Set 2: 15 kg × 8 reps
Unilateral Cable Curl
Set 1: 12.5 kg × 9 reps
Set 2: 12.5 kg × 9 reps
Set 3: 12.5 kg × 10 reps
