FitNotes Workout - Freitag 11th Juli 2025

** Barbell Squat **
- 50.0 kgs x 20 reps
- 60.0 kgs x 15 reps
- 70.0 kgs x 15 reps

** Neutral Cable Row **
- 60.0 kgs x 17 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 6 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 6 reps

** Pinwheel Curls **
- 16.0 kgs x 18 reps
- 18.0 kgs x 11 reps
- 20.0 kgs x 7 reps
- 20.0 kgs x 7 reps
- 20.0 kgs x 6 reps

** SA Lat Pull Down **
- 23.5 kgs x 15 reps
- 28.5 kgs x 9 reps
- 28.5 kgs x 7 reps
- 23.5 kgs x 11 reps
- 23.5 kgs x 8 reps

** Bizepsmaschine **
- 14.0 kgs x 11 reps
- 18.0 kgs x 7 reps
- 18.0 kgs x 7 reps

Bauch heute plötzlich auf 86cm geschrumpft

Hendo hat geschrieben: 12. Jul 2025, 15:08 Bauch heute plötzlich auf 86cm geschrumpft

ist doch top

chifer hat geschrieben: 13. Jul 2025, 09:51

Hendo hat geschrieben: 12. Jul 2025, 15:08 Bauch heute plötzlich auf 86cm geschrumpft

ist doch top

Messfehler, doch nur 87cm

Hendo hat geschrieben: 13. Jul 2025, 10:30

chifer hat geschrieben: 13. Jul 2025, 09:51

Hendo hat geschrieben: 12. Jul 2025, 15:08 Bauch heute plötzlich auf 86cm geschrumpft

ist doch top

Messfehler, doch nur 87cm

FitNotes Workout - Montag 14th Juli 2025

** Trap Bar Deadlift **
- 70.0 kgs x 15 reps
- 100.0 kgs x 15 reps
- 120.0 kgs x 8 reps

** Hammer Strength Linear Hack Squat **
- 60.0 kgs x 18 reps
- 70.0 kgs x 13 reps
- 80.0 kgs x 10 reps

** Hyperextensions 45° **
- 10.0 kgs x 15 reps
- 10.0 kgs x 14 reps

** Seated Calf Raise Machine **
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps

** Seated Dumbbell Lateral Raise **
- 8.0 kgs x 17 reps
- 10.0 kgs x 14 reps
- 12.0 kgs x 10 reps

** Standing Strict DB Curl **
- 10.0 kgs x 15 reps
- 14.0 kgs x 9 reps
- 14.0 kgs x 7 reps
- 14.0 kgs x 6 reps

2,5 Stunden BJJ

FitNotes Workout - Dienstag 15th Juli 2025

** Max Rom Lateral Raises **
- 6.0 kgs x 15 reps
- 8.0 kgs x 11 reps
- 8.0 kgs x 7 reps
- 8.0 kgs x 10 reps

** SA Cable Overhead Extension **
- 10.0 kgs x 15 reps
- 10.0 kgs x 10 reps
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps
- 7.5 kgs x 9 reps

** Flat Barbell Bench Press **
- 80.0 kgs x 16 reps
- 85.0 kgs x 11 reps
- 90.0 kgs x 4 reps

** Incline Smith Machine Bench Press **
- 45.0 kgs x 15 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 7 reps

** EZ Cable Push Down **
- 30.0 kgs x 19 reps
- 35.0 kgs x 14 reps
- 42.0 kgs x 7 reps
- 42.0 kgs x 6 reps
- 42.0 kgs x 6 reps

Nach dem Brust-Trizeps-Training

Nice, sieht echt gut aus.

Rhovan hat geschrieben: 15. Jul 2025, 16:18 Nice, sieht echt gut aus.

Danke dir!

1,5 Stunden BJJ

FitNotes Workout - Freitag 18th Juli 2025

** Gym 80 Hackenschmidt **
- 20.0 kgs x 14 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps

** Technogym Pull Down **
- 30.0 kgs x 15 reps
- 40.0 kgs x 13 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 7 reps
- 50.0 kgs x 6 reps

** DB Hammer Curl **
- 12.5 kgs x 15 reps
- 15.0 kgs x 15 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 7 reps

** Gym 80 Rudermaschine Dual **
- 60.0 kgs x 15 reps
- 70.0 kgs x 12 reps
- 80.0 kgs x 8 reps
- 90.0 kgs x 5 reps

** Seated Incline Dumbbell Curl **
- 10.0 kgs x 13 reps
- 12.5 kgs x 7 reps
- 12.5 kgs x 6 reps
- 10.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 10.0 kgs x 19 reps
- 10.0 kgs x 17 reps
- 10.0 kgs x 15 reps

FitNotes Workout - Montag 21st Juli 2025

** Snatch Grip Deadlift **
- 40.0 kgs x 15 reps
- 70.0 kgs x 6 reps
- 90.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Life Fitness Seated Legpress **
- 60.0 kgs x 15 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Stiff-Legged Deadlift **
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Rear Delt Machine Fly **
- 45.0 kgs x 25 reps
- 55.0 kgs x 18 reps
- 65.0 kgs x 14 reps

** Barbell Curl **
- 20.0 kgs x 18 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 11 reps

2,5 Stunden BJJ