81,4 kg
Sooo... B2T.
Morgens Gym: Beine, Core + bisschen Kleinkram.
Lief gut; nix zu meckern.
Eben gelaufen.
Zu schnell losgelaufen und am Anfang noch ein wenig versucht einzubremsen.
Irgendwie aber nicht so richtig hinbekommen und dann einfach laufen lassen wie ich Bock hatte.
Bei 14,2km halt noch kurz den Boden geküsst, aber sonst alles okay.
Erstmal neuen 1km PR geholt. @Leucko
Training
Lying Leg Curl (Life Fitness)
Set 1: 70 kg × 10 reps
Set 2: 80 kg × 6 reps
Set 3: 75 kg × 8 reps
Leg Press 45° Quad Focus
Set 1: 210 kg × 22 reps
Set 2: 250 kg × 16 reps [PR]
Set 3: 250 kg × 14 reps
Romanian Deadlift (Barbell)
Glute/Technik Fokus
Set 1: 102.5 kg × 12 reps
Set 2: 122.5 kg × 8 reps
Set 3: 112.5 kg × 9 reps
Leg Extension Life Fitness
Set 1: 95 kg × 10 reps
Set 2: 95 kg × 9 reps
Crunch (Machine)
Set 1: 10 kg × 12 reps
Set 2: 10 kg × 10 reps
Set 3: 0 kg × 14 reps
Unilateral Leg Extension Life Fitness
Set 1: 45 kg × 7 reps [PR]
Set 2: 35 kg × 9 reps
Hip Abductor (Machine)
Set 1: 145 kg × 7 reps
Set 2: 135 kg × 10 reps
Set 3: 125 kg × 12 reps
Side Bend (Dumbbell)
Set 1: 20 kg × 17 reps
Set 2: 22 kg × 14 reps
Set 3: 24 kg × 12 reps [PR]
Knee Raise (Captain's Chair)
Set 1: 21 reps
Set 2: 20 reps
Step-up
Set 1: 10 reps
Set 2: 10 reps
Seated Cable Row Mittlerer Griff
Set 1: 80 kg × 8 reps
Set 2: 72.5 kg × 10 reps
Set 3: 72.5 kg × 9 reps
Triceps Extension LF Overhead Cable
Set 1: 41.25 kg × 8 reps
Set 2: 37.5 kg × 10 reps
Set 3: 37.5 kg × 9 reps
Preacher Curl (Dumbbell)
Set 1: 16 kg × 7 reps
Set 2: 14 kg × 7 reps
Set 3: 12 kg × 9 reps
Lateral Raise (Machine)
Set 1: 60 kg × 8 reps
D: 40 kg × 5 reps
Set 2: 50 kg × 8 reps
D: 30 kg × 6 reps
Set 3: 50 kg × 8 reps
D: 30 kg × 5 reps
