Jay - KDK WK S. 14

[Jay]

Trainings:

Freitag Push

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FitNotes Workout - Freitag 4th Oktober 2024
Total Sets: 28
Total Reps: 287

** Dips paused **
- 50.0 kgs x 7 reps [rir 1]
- 40.0 kgs x 8 reps
- 25.0 kgs x 8 reps [deeeeeep stretch]

** Behind The Neck Barbell Press standing **
- 60.0 kgs x 7 reps
- 50.0 kgs x 10 reps

** reverse Butterfly Hammer Strength **
- 103.0 kgs x 14 reps [PR]
- 110.0 kgs x 10 reps
- 117.0 kgs x 7 reps [PR]
- 75.0 kgs x 12 reps [HG aufrecht]
- 82.0 kgs x 14 reps [HG 1arm]

** Butterfly D-Handles Hammer strength **
- 124.0 kgs x 9 reps [PR]
- 124.0 kgs x 8 reps
- 110.0 kgs x 8 reps [streeetch, stufe 8]

** Pushdowns Bar kneeling **
- 43.78 kgs x 10 reps [PR]
- 41.25 kgs x 12 reps
- 41.25 kgs x 11 reps

** Lateral Raise Maschine Panatta **
- 60.0 kgs x 16 reps [PR] [gestreckt, strikt, leicht vorgelehnt]
- 60.0 kgs x 14 reps

** Precor seated Triceps Extension 1arm **
- 18.0 kgs x 16 reps [PR]
- 18.0 kgs x 15 reps [paused]

** Behind the Back cable lateral raise **
- 8.75 kgs x 12 reps [PR]
- 10.0 kgs x 10 reps [PR]

** Seated Calf Raise Machine **
- 80.0 kgs x 13 reps
- 80.0 kgs x 5 reps [myo]
- 80.0 kgs x 5 reps [myo]

** Calf Raise HS Legpress stack **
- 200.0 kgs x 14 reps [paused]
- 200.0 kgs x 6 reps [myo]
- 200.0 kgs x 6 reps [myo]

Sonntag Deload OK

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FitNotes Workout - Sonntag 6th Oktober 2024
Total Sets: 25
Total Reps: 288

** Pull Up extra wide pronated **
- 10 reps
- 10 reps
- 10 reps

** Larsen Press paused **
- 100.0 kgs x 10 reps [PR]
- 105.0 kgs x 8 reps [PR]
- 110.0 kgs x 6 reps [PR]

** Lat Row cable **
- 84.0 kgs x 15 reps [PR]
- 84.0 kgs x 15 reps

** Incline Dumbbell Bench Press (45°) **
- 27.5 kgs x 12 reps [PR] [paused]
- 27.5 kgs x 12 reps [paused]
- 27.5 kgs x 12 reps [paused]

** DB Seal Row **
- 27.5 kgs x 15 reps [PR]
- 27.5 kgs x 15 reps

** Dumbbell Preacher Curl Bench **
- 17.5 kgs x 10 reps [PR]
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Lateral Dumbbell Raise (seated) **
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps

** Pushdowns Bar kneeling **
- 43.75 kgs x 12 reps [PR]
- 43.75 kgs x 12 reps
- 43.75 kgs x 12 reps

** rear Delt dual cable **
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps

Montag Deload UK

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FitNotes Workout - Montag 7th Oktober 2024
Total Sets: 20
Total Reps: 165

** Comp. Squat **
- 160.0 kgs x 4 reps
- 170.0 kgs x 4 reps
- 180.0 kgs x 4 reps
- 190.0 kgs x 4 reps

** Barbell Squat highbar paused **
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps

** Comp. Deadlift **
- 210.0 kgs x 3 reps [straps]
- 230.0 kgs x 3 reps [straps]
- 250.0 kgs x 3 reps [PR]

** Romanian Deadlift **
- 180.0 kgs x 8 reps [belt, pausiert]
- 180.0 kgs x 8 reps

** Random Leg Extension **
- 50.0 kgs x 15 reps [PR]
- 50.0 kgs x 15 reps

** Random Leg Curl **
- 50.0 kgs x 10 reps [PR]

** Ab-Wheel Rollout kniend **
- 12 reps
- 12 reps

** Random Calf Raise **
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps

Donnerstag Deload GK

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FitNotes Workout - Donnerstag 10th Oktober 2024
Total Sets: 29
Total Reps: 321

** Random Calf Raise **
- 25.0 kgs x 10 reps [1leg]
- 30.0 kgs x 7 reps [1leg]
- 30.0 kgs x 7 reps [1leg]
- 70.0 kgs x 10 reps

** Random Leg Curl **
- 50.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Barbell Squat highbar paused **
- 180.0 kgs x 4 reps

** Barbell Squat highbar doppelpaused **
- 160.0 kgs x 4 reps
- 160.0 kgs x 4 reps

** Benchpress flat Dumbbells paused **
- 40.0 kgs x 10 reps [PR]
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Bent-over Row Dumbbell **
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Random Lateral Raise machine **
- 70.0 kgs x 15 reps [PR]
- 90.0 kgs x 13 reps [PR]
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Illiac Pullaround cable kneeling **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Frenchpress incline 45° **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Seated Incline Dumbbell Curl **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** rear Delt Dumbbell seated **
- 14.0 kgs x 30 reps [PR]

Samstag Deload GK

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FitNotes Workout - Samstag 12th Oktober 2024
Total Sets: 27
Total Reps: 279

** Deficit Deadlifts **
- 210.0 kgs x 6 reps [belt, straps, rir 4?]

** Deficit Deadlifts paused **
- 200.0 kgs x 4 reps [PR] [belt, straps, reset every rep]
- 200.0 kgs x 4 reps [belt, straps, reset every rep, rir 4?]

** Comp. Bench **
- 100.0 kgs x 6 reps
- 110.0 kgs x 6 reps [PR]
- 120.0 kgs x 4 reps [PR] [rir ~3]
- 110.0 kgs x 6 reps [rir ~3]

** Pull Up extra wide pronated **
- 10 reps
- 10 reps

** Lat Row cable single arm **
- 40.0 kgs x 15 reps
- 45.0 kgs x 12 reps

** Random Chest Press **
- 40.0 kgs x 10 reps [PR]

** Random Machine Row wide **
- 60.0 kgs x 12 reps

** Behind The Neck Barbell Press standing **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** rear Delt dual cable **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Dumbbell Preacher Curl seitlich stretch **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Pushdowns Bar **
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps

** Random Leg Extension **
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps

** Random Adductor **
- 70.0 kgs x 12 reps

** Behind the Back cable lateral raise **
- 7.5 kgs x 15 reps [PR]
- 10.0 kgs x 10 reps

Montag Beuge/Push

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FitNotes Workout - Montag 14th Oktober 2024
Total Sets: 21
Total Reps: 180

** Random Calf Raise **
- 150.0 kgs x 13 reps [PR]
- 160.0 kgs x 9 reps [PR]
- 160.0 kgs x 9 reps
- 150.0 kgs x 11 reps

** Comp. Squat **
- 190.0 kgs x 4 reps [billige wackelstange, SBD sleeves]
- 200.0 kgs x 4 reps [billige wackelstange, SBD sleeves, rir 1.5?]
- 180.0 kgs x 4 reps
- 180.0 kgs x 4 reps

** Barbell Squat highbar paused **
- 160.0 kgs x 4 reps

** Larsen Press paused **
- 100.0 kgs x 6 reps
- 105.0 kgs x 6 reps
- 105.0 kgs x 6 reps
- 105.0 kgs x 6 reps

** Incline Barbell Bench Press **
- 90.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Pushdowns Bar kneeling **
- 40.0 kgs x 10 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Lateral Raises Cable **
- 10.0 kgs x 16 reps
- 12.5 kgs x 9 reps

** Behind the Back cable lateral raise **
- 7.5 kgs x 15 reps

heute Heben/Rücken/Hams

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FitNotes Workout - Dienstag 15th Oktober 2024
Total Sets: 19
Total Reps: 161

** Deficit Deadlifts **
- 240.0 kgs x 3 reps [belt, straps, reset every rep, rir 2-3??]

** Romanian Deadlift **
- 210.0 kgs x 7 reps [belt, straps, rir 1-2]
- 190.0 kgs x 7 reps [paused, belt, straps, rir 2]

** Lat Pulldown MAG medium pronated **
- 117.0 kgs x 7 reps [rir 2]
- 107.0 kgs x 8 reps [paused]

** Lat Pulldown pronated extra wide MAG **
- 97.0 kgs x 10 reps

** Hyperextensions **
- 120.0 kgs x 7 reps

** Hyperextensions paused **
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps

** T-Bar Row NRG **
- 60.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Seated Leg Curl Machine **
- 110.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps

** Lat Pulldown 1arm **
- 45.0 kgs x 10 reps [PR]
- 45.0 kgs x 10 reps

** Dumbbell Row abgestützt 1arm **
- 54.0 kgs x 8 reps [PR]

[Jay]

Training heute war gut
Brust/Schulter/Arme

FitNotes Workout - Mittwoch 16th Oktober 2024
Total Sets: 26
Total Reps: 279

** Benchpress flat Dumbbells paused **
- 52.0 kgs x 6 reps
- 54.0 kgs x 6 reps
- 54.0 kgs x 6 reps [rir ~2]

** Dips paused **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** rear Delt Dumbbell seated **
- 24.0 kgs x 15 reps

** Lateral Dumbbell Raise (seated) **
- 38.0 kgs x 16 reps [PR]

** Y-Raises Dumbbell lying 45° **
- 18.0 kgs x 17 reps [PR]
- 18.0 kgs x 15 reps

** Frenchpress incline 45° **
- 18.0 kgs x 8 reps [paused]
- 18.0 kgs x 8 reps [paused]
- 18.0 kgs x 8 reps [paused]

** Seated Incline Dumbbell Curl **
- 22.0 kgs x 8 reps [PR] [60°]
- 22.0 kgs x 7 reps [60°]
- 12.0 kgs x 10 reps [30° stretch]

** Reverse Butterfly matrix **
- 100.0 kgs x 16 reps [PR]
- 107.0 kgs x 13 reps
- 113.0 kgs x 11 reps [PR]
- 86.0 kgs x 15 reps [HG, Stufe 5]

** Wrist Curls Dumbbell /w Finger **
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 20.0 kgs x 10 reps

** reverse Curls **
- 40.0 kgs x 10 reps [PR]
- 40.0 kgs x 10 reps
- 30.0 kgs x 18 reps

[Searching]

Trainings:

Freitag Push

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FitNotes Workout - Freitag 4th Oktober 2024
Total Sets: 28
Total Reps: 287

** Dips paused **
- 50.0 kgs x 7 reps [rir 1]
- 40.0 kgs x 8 reps
- 25.0 kgs x 8 reps [deeeeeep stretch]

** Behind The Neck Barbell Press standing **
- 60.0 kgs x 7 reps
- 50.0 kgs x 10 reps

** reverse Butterfly Hammer Strength **
- 103.0 kgs x 14 reps [PR]
- 110.0 kgs x 10 reps
- 117.0 kgs x 7 reps [PR]
- 75.0 kgs x 12 reps [HG aufrecht]
- 82.0 kgs x 14 reps [HG 1arm]

** Butterfly D-Handles Hammer strength **
- 124.0 kgs x 9 reps [PR]
- 124.0 kgs x 8 reps
- 110.0 kgs x 8 reps [streeetch, stufe 8]

** Pushdowns Bar kneeling **
- 43.78 kgs x 10 reps [PR]
- 41.25 kgs x 12 reps
- 41.25 kgs x 11 reps

** Lateral Raise Maschine Panatta **
- 60.0 kgs x 16 reps [PR] [gestreckt, strikt, leicht vorgelehnt]
- 60.0 kgs x 14 reps

** Precor seated Triceps Extension 1arm **
- 18.0 kgs x 16 reps [PR]
- 18.0 kgs x 15 reps [paused]

** Behind the Back cable lateral raise **
- 8.75 kgs x 12 reps [PR]
- 10.0 kgs x 10 reps [PR]

** Seated Calf Raise Machine **
- 80.0 kgs x 13 reps
- 80.0 kgs x 5 reps [myo]
- 80.0 kgs x 5 reps [myo]

** Calf Raise HS Legpress stack **
- 200.0 kgs x 14 reps [paused]
- 200.0 kgs x 6 reps [myo]
- 200.0 kgs x 6 reps [myo]

Sonntag Deload OK

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FitNotes Workout - Sonntag 6th Oktober 2024
Total Sets: 25
Total Reps: 288

** Pull Up extra wide pronated **
- 10 reps
- 10 reps
- 10 reps

** Larsen Press paused **
- 100.0 kgs x 10 reps [PR]
- 105.0 kgs x 8 reps [PR]
- 110.0 kgs x 6 reps [PR]

** Lat Row cable **
- 84.0 kgs x 15 reps [PR]
- 84.0 kgs x 15 reps

** Incline Dumbbell Bench Press (45°) **
- 27.5 kgs x 12 reps [PR] [paused]
- 27.5 kgs x 12 reps [paused]
- 27.5 kgs x 12 reps [paused]

** DB Seal Row **
- 27.5 kgs x 15 reps [PR]
- 27.5 kgs x 15 reps

** Dumbbell Preacher Curl Bench **
- 17.5 kgs x 10 reps [PR]
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Lateral Dumbbell Raise (seated) **
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps

** Pushdowns Bar kneeling **
- 43.75 kgs x 12 reps [PR]
- 43.75 kgs x 12 reps
- 43.75 kgs x 12 reps

** rear Delt dual cable **
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps

Montag Deload UK

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FitNotes Workout - Montag 7th Oktober 2024
Total Sets: 20
Total Reps: 165

** Comp. Squat **
- 160.0 kgs x 4 reps
- 170.0 kgs x 4 reps
- 180.0 kgs x 4 reps
- 190.0 kgs x 4 reps

** Barbell Squat highbar paused **
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps

** Comp. Deadlift **
- 210.0 kgs x 3 reps [straps]
- 230.0 kgs x 3 reps [straps]
- 250.0 kgs x 3 reps [PR]

** Romanian Deadlift **
- 180.0 kgs x 8 reps [belt, pausiert]
- 180.0 kgs x 8 reps

** Random Leg Extension **
- 50.0 kgs x 15 reps [PR]
- 50.0 kgs x 15 reps

** Random Leg Curl **
- 50.0 kgs x 10 reps [PR]

** Ab-Wheel Rollout kniend **
- 12 reps
- 12 reps

** Random Calf Raise **
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps

Donnerstag Deload GK

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FitNotes Workout - Donnerstag 10th Oktober 2024
Total Sets: 29
Total Reps: 321

** Random Calf Raise **
- 25.0 kgs x 10 reps [1leg]
- 30.0 kgs x 7 reps [1leg]
- 30.0 kgs x 7 reps [1leg]
- 70.0 kgs x 10 reps

** Random Leg Curl **
- 50.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Barbell Squat highbar paused **
- 180.0 kgs x 4 reps

** Barbell Squat highbar doppelpaused **
- 160.0 kgs x 4 reps
- 160.0 kgs x 4 reps

** Benchpress flat Dumbbells paused **
- 40.0 kgs x 10 reps [PR]
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Bent-over Row Dumbbell **
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Random Lateral Raise machine **
- 70.0 kgs x 15 reps [PR]
- 90.0 kgs x 13 reps [PR]
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Illiac Pullaround cable kneeling **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Frenchpress incline 45° **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Seated Incline Dumbbell Curl **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** rear Delt Dumbbell seated **
- 14.0 kgs x 30 reps [PR]

Samstag Deload GK

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FitNotes Workout - Samstag 12th Oktober 2024
Total Sets: 27
Total Reps: 279

** Deficit Deadlifts **
- 210.0 kgs x 6 reps [belt, straps, rir 4?]

** Deficit Deadlifts paused **
- 200.0 kgs x 4 reps [PR] [belt, straps, reset every rep]
- 200.0 kgs x 4 reps [belt, straps, reset every rep, rir 4?]

** Comp. Bench **
- 100.0 kgs x 6 reps
- 110.0 kgs x 6 reps [PR]
- 120.0 kgs x 4 reps [PR] [rir ~3]
- 110.0 kgs x 6 reps [rir ~3]

** Pull Up extra wide pronated **
- 10 reps
- 10 reps

** Lat Row cable single arm **
- 40.0 kgs x 15 reps
- 45.0 kgs x 12 reps

** Random Chest Press **
- 40.0 kgs x 10 reps [PR]

** Random Machine Row wide **
- 60.0 kgs x 12 reps

** Behind The Neck Barbell Press standing **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** rear Delt dual cable **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Dumbbell Preacher Curl seitlich stretch **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Pushdowns Bar **
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps

** Random Leg Extension **
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps

** Random Adductor **
- 70.0 kgs x 12 reps

** Behind the Back cable lateral raise **
- 7.5 kgs x 15 reps [PR]
- 10.0 kgs x 10 reps

Montag Beuge/Push

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FitNotes Workout - Montag 14th Oktober 2024
Total Sets: 21
Total Reps: 180

** Random Calf Raise **
- 150.0 kgs x 13 reps [PR]
- 160.0 kgs x 9 reps [PR]
- 160.0 kgs x 9 reps
- 150.0 kgs x 11 reps

** Comp. Squat **
- 190.0 kgs x 4 reps [billige wackelstange, SBD sleeves]
- 200.0 kgs x 4 reps [billige wackelstange, SBD sleeves, rir 1.5?]
- 180.0 kgs x 4 reps
- 180.0 kgs x 4 reps

** Barbell Squat highbar paused **
- 160.0 kgs x 4 reps

** Larsen Press paused **
- 100.0 kgs x 6 reps
- 105.0 kgs x 6 reps
- 105.0 kgs x 6 reps
- 105.0 kgs x 6 reps

** Incline Barbell Bench Press **
- 90.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Pushdowns Bar kneeling **
- 40.0 kgs x 10 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Lateral Raises Cable **
- 10.0 kgs x 16 reps
- 12.5 kgs x 9 reps

** Behind the Back cable lateral raise **
- 7.5 kgs x 15 reps

heute Heben/Rücken/Hams

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FitNotes Workout - Dienstag 15th Oktober 2024
Total Sets: 19
Total Reps: 161

** Deficit Deadlifts **
- 240.0 kgs x 3 reps [belt, straps, reset every rep, rir 2-3??]

** Romanian Deadlift **
- 210.0 kgs x 7 reps [belt, straps, rir 1-2]
- 190.0 kgs x 7 reps [paused, belt, straps, rir 2]

** Lat Pulldown MAG medium pronated **
- 117.0 kgs x 7 reps [rir 2]
- 107.0 kgs x 8 reps [paused]

** Lat Pulldown pronated extra wide MAG **
- 97.0 kgs x 10 reps

** Hyperextensions **
- 120.0 kgs x 7 reps

** Hyperextensions paused **
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps

** T-Bar Row NRG **
- 60.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Seated Leg Curl Machine **
- 110.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps

** Lat Pulldown 1arm **
- 45.0 kgs x 10 reps [PR]
- 45.0 kgs x 10 reps

** Dumbbell Row abgestützt 1arm **
- 54.0 kgs x 8 reps [PR]

deficit & hypers gang

[H_D]

** Lateral Dumbbell Raise (seated) **
- 38.0 kgs x 16 reps [PR]

[Jay]

Trainings:

Freitag Push

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FitNotes Workout - Freitag 4th Oktober 2024
Total Sets: 28
Total Reps: 287

** Dips paused **
- 50.0 kgs x 7 reps [rir 1]
- 40.0 kgs x 8 reps
- 25.0 kgs x 8 reps [deeeeeep stretch]

** Behind The Neck Barbell Press standing **
- 60.0 kgs x 7 reps
- 50.0 kgs x 10 reps

** reverse Butterfly Hammer Strength **
- 103.0 kgs x 14 reps [PR]
- 110.0 kgs x 10 reps
- 117.0 kgs x 7 reps [PR]
- 75.0 kgs x 12 reps [HG aufrecht]
- 82.0 kgs x 14 reps [HG 1arm]

** Butterfly D-Handles Hammer strength **
- 124.0 kgs x 9 reps [PR]
- 124.0 kgs x 8 reps
- 110.0 kgs x 8 reps [streeetch, stufe 8]

** Pushdowns Bar kneeling **
- 43.78 kgs x 10 reps [PR]
- 41.25 kgs x 12 reps
- 41.25 kgs x 11 reps

** Lateral Raise Maschine Panatta **
- 60.0 kgs x 16 reps [PR] [gestreckt, strikt, leicht vorgelehnt]
- 60.0 kgs x 14 reps

** Precor seated Triceps Extension 1arm **
- 18.0 kgs x 16 reps [PR]
- 18.0 kgs x 15 reps [paused]

** Behind the Back cable lateral raise **
- 8.75 kgs x 12 reps [PR]
- 10.0 kgs x 10 reps [PR]

** Seated Calf Raise Machine **
- 80.0 kgs x 13 reps
- 80.0 kgs x 5 reps [myo]
- 80.0 kgs x 5 reps [myo]

** Calf Raise HS Legpress stack **
- 200.0 kgs x 14 reps [paused]
- 200.0 kgs x 6 reps [myo]
- 200.0 kgs x 6 reps [myo]

Sonntag Deload OK

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FitNotes Workout - Sonntag 6th Oktober 2024
Total Sets: 25
Total Reps: 288

** Pull Up extra wide pronated **
- 10 reps
- 10 reps
- 10 reps

** Larsen Press paused **
- 100.0 kgs x 10 reps [PR]
- 105.0 kgs x 8 reps [PR]
- 110.0 kgs x 6 reps [PR]

** Lat Row cable **
- 84.0 kgs x 15 reps [PR]
- 84.0 kgs x 15 reps

** Incline Dumbbell Bench Press (45°) **
- 27.5 kgs x 12 reps [PR] [paused]
- 27.5 kgs x 12 reps [paused]
- 27.5 kgs x 12 reps [paused]

** DB Seal Row **
- 27.5 kgs x 15 reps [PR]
- 27.5 kgs x 15 reps

** Dumbbell Preacher Curl Bench **
- 17.5 kgs x 10 reps [PR]
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Lateral Dumbbell Raise (seated) **
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps

** Pushdowns Bar kneeling **
- 43.75 kgs x 12 reps [PR]
- 43.75 kgs x 12 reps
- 43.75 kgs x 12 reps

** rear Delt dual cable **
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps
- 11.25 kgs x 12 reps

Montag Deload UK

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FitNotes Workout - Montag 7th Oktober 2024
Total Sets: 20
Total Reps: 165

** Comp. Squat **
- 160.0 kgs x 4 reps
- 170.0 kgs x 4 reps
- 180.0 kgs x 4 reps
- 190.0 kgs x 4 reps

** Barbell Squat highbar paused **
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps

** Comp. Deadlift **
- 210.0 kgs x 3 reps [straps]
- 230.0 kgs x 3 reps [straps]
- 250.0 kgs x 3 reps [PR]

** Romanian Deadlift **
- 180.0 kgs x 8 reps [belt, pausiert]
- 180.0 kgs x 8 reps

** Random Leg Extension **
- 50.0 kgs x 15 reps [PR]
- 50.0 kgs x 15 reps

** Random Leg Curl **
- 50.0 kgs x 10 reps [PR]

** Ab-Wheel Rollout kniend **
- 12 reps
- 12 reps

** Random Calf Raise **
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps

Donnerstag Deload GK

► Text anzeigen

FitNotes Workout - Donnerstag 10th Oktober 2024
Total Sets: 29
Total Reps: 321

** Random Calf Raise **
- 25.0 kgs x 10 reps [1leg]
- 30.0 kgs x 7 reps [1leg]
- 30.0 kgs x 7 reps [1leg]
- 70.0 kgs x 10 reps

** Random Leg Curl **
- 50.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Barbell Squat highbar paused **
- 180.0 kgs x 4 reps

** Barbell Squat highbar doppelpaused **
- 160.0 kgs x 4 reps
- 160.0 kgs x 4 reps

** Benchpress flat Dumbbells paused **
- 40.0 kgs x 10 reps [PR]
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Bent-over Row Dumbbell **
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Random Lateral Raise machine **
- 70.0 kgs x 15 reps [PR]
- 90.0 kgs x 13 reps [PR]
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Illiac Pullaround cable kneeling **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Frenchpress incline 45° **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Seated Incline Dumbbell Curl **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** rear Delt Dumbbell seated **
- 14.0 kgs x 30 reps [PR]

Samstag Deload GK

► Text anzeigen

FitNotes Workout - Samstag 12th Oktober 2024
Total Sets: 27
Total Reps: 279

** Deficit Deadlifts **
- 210.0 kgs x 6 reps [belt, straps, rir 4?]

** Deficit Deadlifts paused **
- 200.0 kgs x 4 reps [PR] [belt, straps, reset every rep]
- 200.0 kgs x 4 reps [belt, straps, reset every rep, rir 4?]

** Comp. Bench **
- 100.0 kgs x 6 reps
- 110.0 kgs x 6 reps [PR]
- 120.0 kgs x 4 reps [PR] [rir ~3]
- 110.0 kgs x 6 reps [rir ~3]

** Pull Up extra wide pronated **
- 10 reps
- 10 reps

** Lat Row cable single arm **
- 40.0 kgs x 15 reps
- 45.0 kgs x 12 reps

** Random Chest Press **
- 40.0 kgs x 10 reps [PR]

** Random Machine Row wide **
- 60.0 kgs x 12 reps

** Behind The Neck Barbell Press standing **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** rear Delt dual cable **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Dumbbell Preacher Curl seitlich stretch **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Pushdowns Bar **
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps

** Random Leg Extension **
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps

** Random Adductor **
- 70.0 kgs x 12 reps

** Behind the Back cable lateral raise **
- 7.5 kgs x 15 reps [PR]
- 10.0 kgs x 10 reps

Montag Beuge/Push

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FitNotes Workout - Montag 14th Oktober 2024
Total Sets: 21
Total Reps: 180

** Random Calf Raise **
- 150.0 kgs x 13 reps [PR]
- 160.0 kgs x 9 reps [PR]
- 160.0 kgs x 9 reps
- 150.0 kgs x 11 reps

** Comp. Squat **
- 190.0 kgs x 4 reps [billige wackelstange, SBD sleeves]
- 200.0 kgs x 4 reps [billige wackelstange, SBD sleeves, rir 1.5?]
- 180.0 kgs x 4 reps
- 180.0 kgs x 4 reps

** Barbell Squat highbar paused **
- 160.0 kgs x 4 reps

** Larsen Press paused **
- 100.0 kgs x 6 reps
- 105.0 kgs x 6 reps
- 105.0 kgs x 6 reps
- 105.0 kgs x 6 reps

** Incline Barbell Bench Press **
- 90.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Pushdowns Bar kneeling **
- 40.0 kgs x 10 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Lateral Raises Cable **
- 10.0 kgs x 16 reps
- 12.5 kgs x 9 reps

** Behind the Back cable lateral raise **
- 7.5 kgs x 15 reps

heute Heben/Rücken/Hams

► Text anzeigen

FitNotes Workout - Dienstag 15th Oktober 2024
Total Sets: 19
Total Reps: 161

** Deficit Deadlifts **
- 240.0 kgs x 3 reps [belt, straps, reset every rep, rir 2-3??]

** Romanian Deadlift **
- 210.0 kgs x 7 reps [belt, straps, rir 1-2]
- 190.0 kgs x 7 reps [paused, belt, straps, rir 2]

** Lat Pulldown MAG medium pronated **
- 117.0 kgs x 7 reps [rir 2]
- 107.0 kgs x 8 reps [paused]

** Lat Pulldown pronated extra wide MAG **
- 97.0 kgs x 10 reps

** Hyperextensions **
- 120.0 kgs x 7 reps

** Hyperextensions paused **
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps

** T-Bar Row NRG **
- 60.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Seated Leg Curl Machine **
- 110.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps

** Lat Pulldown 1arm **
- 45.0 kgs x 10 reps [PR]
- 45.0 kgs x 10 reps

** Dumbbell Row abgestützt 1arm **
- 54.0 kgs x 8 reps [PR]

deficit & hypers gang

Beste einfach
Hab nun paar Monate nur RDLs + Hypers gepusht
Bin gespannt was beim Defizitheben drin liegt die nächsten Wochen.

** Lateral Dumbbell Raise (seated) **
- 38.0 kgs x 16 reps [PR]

nächste Woche wieder 40er rumschwingen hehe
Wenn nicht zuviele NPCs rumlungern, werde ich die Gelegenheit nutzen, eine Videoaufnahme dieses sonderbaren Spektakels für meine treuen Mitleser zu erstellen

[Piotr]

** Lateral Dumbbell Raise (seated) **
- 38.0 kgs x 16 reps [PR]

Wollte genau den Part Grad zitieren

[nieto6]

bin hyped auf das Video

[Jay]

heute:

an sich gut. Jedoch ist der Matrix Beinstrecker richtig beschissen. Total krumm und man wird ständig aus dem Sitz gehebelt.
Werde bisschen rumschieben und Beinstrecker zukünftig Montags im anderen Gym machen.

FitNotes Workout - Donnerstag 17th Oktober 2024
Total Sets: 18
Total Reps: 176

** Seated Calf Raise Machine **
- 70.0 kgs x 13 reps [paused]
- 90.0 kgs x 9 reps
- 90.0 kgs x 7 reps

** Barbell Squat highbar paused **
- 185.0 kgs x 3 reps

** Barbell Squat highbar doppelpaused **
- 160.0 kgs x 3 reps
- 165.0 kgs x 3 reps

** Calf Raise Smith Machine **
- 130.0 kgs x 12 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps

** Toes to Bar **
- 15 reps
- 12 reps

** Leg Extensions single Leg Matrix **
- 79.0 kgs x 8 reps

** Adductors Matrix **
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps

** Abductor machine matrix **
- 100.0 kgs x 8 reps
- 69.0 kgs x 15 reps [PR]

** FFE Split Squats Barbell @ stepper **
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 12 reps

[Jay]

heute:

FitNotes Workout - Freitag 18th Oktober 2024
Total Sets: 24
Total Reps: 221

** Comp. Bench **
- 110.0 kgs x 4 reps
- 120.0 kgs x 4 reps
- 122.5 kgs x 4 reps [PR] [rir 2-3]
- 120.0 kgs x 4 reps
- 120.0 kgs x 4 reps

** Spoto Benchpress paused **
- 110.0 kgs x 4 reps
- 110.0 kgs x 4 reps [rir 3-4]

** One-Arm Standing Dumbbell Press **
- 24.0 kgs x 10 reps [paused]
- 24.0 kgs x 10 reps [paused]
- 24.0 kgs x 10 reps [paused]

** Butterfly D-Handles Hammer strength **
- 126.5 kgs x 9 reps [PR]
- 98.5 kgs x 10 reps [PR] [streeetch, stufe 8]
- 77.5 kgs x 10 reps

** Lateral Raise Maschine Panatta **
- 105.0 kgs x 10 reps [5, 1armig, schräg angelehnt, semi paused]
- 70.0 kgs x 10 reps [4, strikt, gestreckt, leicht vorgelehnt, doppelpaused]
- 70.0 kgs x 10 reps

** Pushdowns Bar kneeling **
- 45.5 kgs x 10 reps [PR]
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps

** Y-Raises Dumbbell lying 45° **
- 12.0 kgs x 15 reps [daumen nach oben]
- 12.0 kgs x 15 reps

** Precor seated Triceps Extension 1arm **
- 18.0 kgs x 15 reps
- 20.5 kgs x 15 reps [PR]

** Dumbbell Overhead Triceps Extension **
- 12.0 kgs x 10 reps [ez, stretch, paused]

[Jay]

Training vom Samstag noch

Wollt eigentlich mit 230 beim Defizit Heben in den 6er Block einsteigen, war aber richtig schlapp und hatte noch schwere Beine.
Daher erst mal bei 225 belassen, was auch ne gute Entscheidung war.
Klimmzüge nach Heben waren auch ziemlich humbling.
Rest aber ganz okay.

Danach direkt an die SNBF gefahren als Zuschauer, bin ja eigentlich jedes Jahr da, da die Location nur knapp 15min von meinem Wohnort entfernt ist.
War ganz cool, wenn auch das Niveau bei den Männern in den leichteren Gewichtsklassen gefühlt nicht ganz so hoch war, wie die letzten Jahre.
Dafür waren 80kg+ und die Pro Klasse recht spannend.

Gestern Sonntag dann morgens Geburtstagsbrunch und blablabla.
Danach direkt noch an die Schweizermeisterschaft in Powerlifting kurz die -105kg Klasse angesehen.
War dieses Jahr ebenfalls nur knapp 20Min von meinem Wohnort entfernt.

Samstag Training:
FitNotes Workout - Samstag 19th Oktober 2024
Total Sets: 25
Total Reps: 304

** Deficit Deadlifts **
- 240.0 kgs x 1 rep [belt]
- 225.0 kgs x 6 reps [belt, straps, rir 2?]
- 215.0 kgs x 6 reps [rir 2-3]

** Deficit Deadlifts paused **
- 210.0 kgs x 4 reps [PR] [belt, straps, reset every rep]

** Pull Up extra wide pronated **
- 8 reps
- 8 reps
- 8 reps

** Bent-over Row Dumbbell **
- 50.0 kgs x 12 reps [belt, straps]
- 42.5 kgs x 8 reps [paused, weit vorgelehnt]

** Lying Leg Curls Maxxus **
- 50.0 kgs x 9 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Illiac Pulldown Cable Bunker **
- 70.0 kgs x 14 reps [lat row, 7. unterstes loch]
- 70.0 kgs x 12 reps [lat row, 7. unterstes loch]

** Seated Incline Hammer Curls **
- 15.0 kgs x 15 reps [60°]
- 17.5 kgs x 15 reps

** rear Delt cable **
- 25.0 kgs x 12 reps [PR]
- 20.0 kgs x 16 reps [PR]

** Dumbbell Preacher Curl **
- 15.0 kgs x 12 reps [PR]
- 15.0 kgs x 12 reps

** Band Pull Aparts **
- 30 reps [grün]
- 20 reps [gelb]

** Wrist Extensions Roller **
- 20.0 kgs x 20 reps [PR]
- 20.0 kgs x 16 reps

** Pronation curls cable /w cuffs **
- 15.0 kgs x 20 reps [PR]

[-theANIMAL-]

bin hyped auf das Video

Wir warten...

[Jay]

bin hyped auf das Video

Wir warten...

Mittwoch ist wieder KH Seitheben dran
keine Angst, ich habs nicht vergessen


Training heute war gut. Alles in 1.25h durchgeballert inkl. Warmup
Gelobet sei das Koffein

FitNotes Workout - Montag 21st Oktober 2024
Total Sets: 21
Total Reps: 176

** Standing Calf Raise Panatta **
- 120.0 kgs x 8 reps [PR] [paused]
- 115.0 kgs x 10 reps [PR]

** Comp. Squat **
- 205.0 kgs x 4 reps [rir 1]
- 195.0 kgs x 4 reps [rir ~2]
- 190.0 kgs x 4 reps [rir ~2-3]

** Cybex Hacksquat, heels **
- 140.0 kgs x 8 reps [belt, tempo, atg semi paused, rir 1]

** Larsen Press paused **
- 100.0 kgs x 6 reps
- 110.0 kgs x 6 reps [rir 2-3]
- 110.0 kgs x 6 reps [rir 2]
- 105.0 kgs x 6 reps [rir 2]

** Calf Raise 1leg HS Legpress stack **
- 140.0 kgs x 8 reps
- 120.0 kgs x 9 reps [PR]

** Smith Incline Bench Press (30°, Blick zum Spiegel) **
- 100.0 kgs x 8 reps
- 95.0 kgs x 10 reps

** Lateral Raises Cable **
- 13.75 kgs x 10 reps [nrg, stufe 18]
- 11.25 kgs x 15 reps

** Behind the Back cable lateral raise **
- 8.75 kgs x 15 reps [PR]

** Pushdowns Bar kneeling **
- 43.75 kgs x 12 reps
- 41.25 kgs x 12 reps

** Leg Extension NRG **
- 143.0 kgs x 12 reps [mit polster, deadstop]
- 143.0 kgs x 3 reps [myo]

[Searching]

Mirin einfach in der Nähe von allen wk leben.

Wann und wo startest du wieder?

[Jay]

Mirin einfach in der Nähe von allen wk leben.

Wann und wo startest du wieder?

Ja Schweiz ist halt klein
Ich wohne recht zentral nahe Zug. Bin in 15-25 Minuten praktisch überall im Raum Zentralschweiz, Zürich, Luzern, Schwyz etc.

Powerlifting voraussichtlich Ende Jahr am 28.12 an nem Vereinswettkampf im Barbell Club Landquart
Bodybuilding evtl. im Herbst 2026 - oder auch nicht

[Searching]

Mirin einfach in der Nähe von allen wk leben.

Wann und wo startest du wieder?

Ja Schweiz ist halt klein
Ich wohne recht zentral nahe Zug. Bin in 15-25 Minuten praktisch überall im Raum Zentralschweiz, Zürich, Luzern, Schwyz etc.

Powerlifting voraussichtlich Ende Jahr am 28.12 an nem Vereinswettkampf im Barbell Club Landquart
Bodybuilding evtl. im Herbst 2026 - oder auch nicht

Also 300kg kh ende des jahres?