Train harder than last time

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 130 kg x 10
Set 2: 130 kg x 10
Set 3: 130 kg x 10

V-squat
Set 1: 70 kg x 12
Set 2: 70 kg x 3 [Drop]
Set 3: 70 kg x 3 [Drop]
Set 4: 70 kg x 12
Set 5: 70 kg x 3 [Drop]
Set 6: 70 kg x 2 [Drop]
Set 7: 70 kg x 12
Set 8: 70 kg x 3 [Drop]
Set 9: 70 kg x 2 [Drop]

Sumosquat Multipresse
Set 1: 24 kg x 20
Set 2: 24 kg x 20
Set 3: 24 kg x 20

Rumänisches Kreuzheben (Langhantel)
Set 1: 97.5 kg x 10
Set 2: 97.5 kg x 10
Set 3: 97.5 kg x 10

Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 12
Set 4: 22.5 kg x 4 [Drop]
Set 5: 17.5 kg x 5 [Drop]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 14
Set 3: 45 kg x 12
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 2 [Drop]

Wadenheben stehend (Maschine)
Set 1: 125 kg x 10
Set 2: 125 kg x 10
Set 3: 125 kg x 9

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 25 kg x 6
Set 2: 25 kg x 1 [Drop]
Set 3: 25 kg x 1 [Drop]
Set 4: 25 kg x 6
Set 5: 25 kg x 1 [Drop]
Set 6: 25 kg x 1 [Drop]
Set 7: 22.5 kg x 8
Set 8: 22.5 kg x 3 [Drop]
Set 9: 22.5 kg x 1 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 10 kg x 10

Brustpresse Hammer Strength
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 10
Set 4: 20 kg x 5 [Drop]
Set 5: 15 kg x 4 [Drop]

Überzüge
Set 1: 25 kg x 14
Set 2: 25 kg x 13
Set 3: 25 kg x 10

Shoulder Press (Machine Plates)
Set 1: 18.75 kg x 8
Set 2: 18.75 kg x 3 [Drop]
Set 3: 18.75 kg x 2 [Drop]
Set 4: 18.75 kg x 8
Set 5: 18.75 kg x 2 [Drop]
Set 6: 18.75 kg x 1 [Drop]
Set 7: 18.75 kg x 8
Set 8: 18.75 kg x 1 [Drop]
Set 9: 18.75 kg x 1 [Drop]

Seitheben (Kabel)
Set 1: 6.88 kg x 12
Set 2: 6.88 kg x 11
Set 3: 6.88 kg x 10

Butterfly Reverse
Set 1: 45 kg x 12
Set 2: 45 kg x 11
Set 3: 45 kg x 11

Körpergewicht geht langsam auch hoch. So viel wie jetzt, hatte ich noch nie auf der Waage. Ich hoffe, es kommen ein paar Muskeln bei rum

[Béla]

2 Rücken & Nacken

T-Bar Rudern
Set 1: 62.5 kg x 8
Set 2: 62.5 kg x 4 [Drop]
Set 3: 62.5 kg x 2 [Drop]
Set 4: 62.5 kg x 8
Set 5: 62.5 kg x 3 [Drop]
Set 6: 62.5 kg x 2 [Drop]
Set 7: 62.5 kg x 8
Set 8: 62.5 kg x 2 [Drop]
Set 9: 62.5 kg x 1 [Drop]

Latzug (Kabel)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 9

Hammer Strength Row Low
Set 1: 31 kg x 10
Set 2: 31 kg x 10
Set 3: 31 kg x 10
Set 4: 26 kg x 4 [Drop]
Set 5: 19 kg x 5 [Drop]

MTS Front Pulldown Hammer Strength
Set 1: 35 kg x 14
Set 2: 35 kg x 14
Set 3: 35 kg x 12
Set 4: 30 kg x 3 [Drop]
Set 5: 20 kg x 7 [Drop]

Überzüge Lat
Set 1: 20 kg x 16
Set 2: 20 kg x 14
Set 3: 20 kg x 12

Kreuzheben (Langhantel)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6

Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 11
Set 3: 32.5 kg x 10

[Béla]

3 Brust & Trizeps

Negatives Bankdrücken (Langhantel)
Set 1: 60 kg x 8
Set 2: 60 kg x 2 [Drop]
Set 3: 60 kg x 2 [Drop]
Set 4: 60 kg x 8
Set 5: 60 kg x 2 [Drop]
Set 6: 60 kg x 1 [Drop]
Set 7: 60 kg x 8
Set 8: 60 kg x 2 [Drop]
Set 9: 60 kg x 1 [Drop]

Brust Dip (Gewichtet)
Set 1: 11.25 kg x 12
Set 2: 11.25 kg x 12
Set 3: 11.25 kg x 11

Butterfly Hammer Strength
Set 1: 42.5 kg x 12
Set 2: 42.5 kg x 12
Set 3: 42.5 kg x 10
Set 4: 35.5 kg x 3 [Drop]
Set 5: 28.5 kg x 3 [Drop]

Dip Maschine im sitzen
Set 1: 60 kg x 14
Set 2: 60 kg x 13
Set 3: 60 kg x 12

french press sz
Set 1: 30 kg x 12
Set 2: 30 kg x 10
Set 3: 30 kg x 10

enges Bankdrücken Multipresse
Set 1: 41.5 kg x 10
Set 2: 41.5 kg x 10
Set 3: 41.5 kg x 10
Set 4: 39 kg x 4 [Drop]
Set 5: 34 kg x 3 [Drop]

Pushdowns Untergriff
Set 1: 18.75 kg x 14
Set 2: 18.75 kg x 14
Set 3: 18.75 kg x 12

[Béla]

4 Schultern & Bizeps

Seitheben (Maschine)
Set 1: 32.5 kg x 10
Set 2: 32.5 kg x 2 [Drop]
Set 3: 32.5 kg x 1 [Drop]
Set 4: 32.5 kg x 9
Set 5: 32.5 kg x 2 [Drop]
Set 6: 32.5 kg x 1 [Drop]
Set 7: 30 kg x 10
Set 8: 30 kg x 3 [Drop]
Set 9: 30 kg x 1 [Drop]

vorgebeugtes Seitheben
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 11

Face Pull
Set 1: 32.5 kg x 14
Set 2: 32.5 kg x 14
Set 3: 32.5 kg x 14
Set 4: 27.5 kg x 6 [Drop]
Set 5: 22.5 kg x 5 [Drop]

Butterfly Reverse
Set 1: 38 kg x 14
Set 2: 38 kg x 14
Set 3: 38 kg x 14

Schulterdrücken (Smith Machine)
Set 1: 29 kg x 15
Set 2: 29 kg x 13
Set 3: 29 kg x 9

Bizepscurl (Langhantel)
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 10

Hammer Curl (Kurzhantel)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 11

Scottcurls Maschine
Set 1: 12.5 kg x 14
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 10
Set 4: 10 kg x 5 [Drop]
Set 5: 7.5 kg x 5 [Drop]

[Béla]

5 Beine & Waden

Beinpresse
Set 1: 135 kg x 10
Set 2: 135 kg x 10
Set 3: 135 kg x 10

V-squat
Set 1: 75 kg x 12
Set 2: 75 kg x 4 [Drop]
Set 3: 75 kg x 3 [Drop]
Set 4: 75 kg x 12
Set 5: 75 kg x 3 [Drop]
Set 6: 75 kg x 2 [Drop]
Set 7: 75 kg x 12
Set 8: 75 kg x 3 [Drop]
Set 9: 75 kg x 2 [Drop]

Sumosquat Multipresse
Set 1: 29 kg x 20
Set 2: 29 kg x 17
Set 3: 29 kg x 16

Rumänisches Kreuzheben (Langhantel)
Set 1: 100 kg x 8
Set 2: 100 kg x 8
Set 3: 100 kg x 8

Liegendes Beinbeugen (Maschine)
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 13
Set 4: 22.5 kg x 4 [Drop]
Set 5: 17.5 kg x 6 [Drop]

Beinstrecken
Set 1: 45 kg x 14
Set 2: 45 kg x 14
Set 3: 45 kg x 11
Set 4: 30 kg x 5 [Drop]
Set 5: 20 kg x 3 [Drop]

Wadenheben stehend (Maschine)
Set 1: 125 kg x 10
Set 2: 125 kg x 10
Set 3: 125 kg x 9

[Béla]

1 Brust&Schulter

Schrägbankdrücken (Kurzhantel)
Set 1: 25 kg x 7
Set 2: 25 kg x 2 [Drop]
Set 3: 25 kg x 1 [Drop]
Set 4: 25 kg x 7
Set 5: 25 kg x 1 [Drop]
Set 6: 25 kg x 1 [Drop]
Set 7: 25 kg x 6
Set 8: 25 kg x 1 [Drop]
Set 9: 22.5 kg x 1 [Drop]

Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 12.5 kg x 12
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 10

Brustpresse Hammer Strength
Set 1: 31.25 kg x 10
Set 2: 31.25 kg x 8
Set 3: 31.25 kg x 7
Set 4: 21.25 kg x 5 [Drop]
Set 5: 16.25 kg x 4 [Drop]

Überzüge
Set 1: 25 kg x 14
Set 2: 25 kg x 14
Set 3: 25 kg x 12

Hammer Strength MTS Shoulder Press
Set 1: 30 kg x 8
Set 2: 30 kg x 3 [Drop]
Set 3: 30 kg x 1 [Drop]
Set 4: 30 kg x 8
Set 5: 30 kg x 2 [Drop]
Set 6: 30 kg x 1 [Drop]
Set 7: 30 kg x 8
Set 8: 30 kg x 2 [Drop]
Set 9: 30 kg x 1 [Drop]

Seitheben Kabel L
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 11

Butterfly Reverse
Set 1: 45 kg x 12
Set 2: 45 kg x 12
Set 3: 45 kg x 12

[Béla]

Bin jetzt knapp 2 Monate bei Thomas im Coaching und bin echt zufrieden. Brust, Rücken und Schulter entwickeln sich und Körpergewicht ging jetzt ca. 3kg rauf in der Zeit, ohne dass es zu viel am Bauch geworden ist. Ich denke, ich komme mit dem Ansatz besser klar, als mit dem aus dem Coaching davor.

2 Rücken & Nacken

T-Bar Rudern
Set 1: 65 kg x 8
Set 2: 65 kg x 4 [Drop]
Set 3: 65 kg x 2 [Drop]
Set 4: 65 kg x 8
Set 5: 65 kg x 3 [Drop]
Set 6: 65 kg x 2 [Drop]
Set 7: 65 kg x 8
Set 8: 65 kg x 2 [Drop]
Set 9: 65 kg x 2 [Drop]

Latzug (Kabel)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Hammer Strength Row Low
Set 1: 31 kg x 12
Set 2: 31 kg x 10
Set 3: 31 kg x 10
Set 4: 26 kg x 5 [Drop]
Set 5: 19 kg x 5 [Drop]

MTS Front Pulldown Hammer Strength
Set 1: 35 kg x 14
Set 2: 35 kg x 14
Set 3: 35 kg x 14
Set 4: 30 kg x 4 [Drop]
Set 5: 20 kg x 6 [Drop]

Überzüge Lat
Set 1: 20 kg x 16
Set 2: 20 kg x 15
Set 3: 20 kg x 13

Kreuzheben (Langhantel)
Set 1: 95 kg x 6
Set 2: 95 kg x 6
Set 3: 95 kg x 6

Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 10