Lifters Lounge

Morgen-Workout
Mittwoch, 5. Juli 2023 um 06:42

Running (Treadmill)
Set 1: 1:10:00

Progress H Tag 3
Donnerstag, 6. Juli 2023 um 05:18

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 3 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 65 kg × 8 @ 6,5
Set 5: 65 kg × 8 @ 7
Set 6: 65 kg × 8 @ 7,5
Set 7: 65 kg × 8 @ 8

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7,5
Set 3: 20 kg × 10 @ 7
Set 4: 20 kg × 10 @ 7,5
Set 5: 20 kg × 10 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 8 @ 7
Set 4: 62,5 kg × 8 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 12 @ 6
Set 4: 52,2 kg × 12 @ 8
Set 5: 52,5 kg × 12 @ 8,5

Bulgarian Split Squat
Set 1: 18 kg × 12 @ 7
Set 2: 18 kg × 12 @ 7,5
Set 3: 18 kg × 12 @ 8
Set 4: 18 kg × 12 @ 9,5

Quadrup Rows
Set 1: 16 kg × 12 @ 7,5
Set 2: 16 kg × 12 @ 8
Set 3: 16 kg × 12 @ 8,5
Set 4: 16 kg × 12 @ 8,5

Bicep Curl (Cable)
Set 1: 15 kg × 12 @ 7,5
Set 2: 15 kg × 12 @ 8
Set 3: 15 kg × 12 @ 8
Set 4: 15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

Progress H Tag 4
Freitag, 7. Juli 2023 um 05:38

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 2 [Warm-Up]
Set 3: 75 kg × 1 [Warm-Up]
Set 4: 90 kg × 6 @ 7
Set 5: 90 kg × 6 @ 7
Set 6: 90 kg × 6 @ 7,5
Set 7: 75 kg × 10 @ 7
Set 8: 75 kg × 10 @ 7,5
Set 9: 75 kg × 10 @ 8

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 56,25 kg × 10 @ 8
Set 4: 56,25 kg × 10 @ 8,5
Set 5: 56,25 kg × 10 @ 8,5
Set 6: 56,25 kg × 10 @ 8,5

Face Pull (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 10 @ 7
Set 3: 17,5 kg × 10 @ 7,5
Set 4: 17,5 kg × 10 @ 7,5
Set 5: 17,5 kg × 10 @ 8

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 12 @ 8
Set 4: 52,5 kg × 12 @ 8,5
Set 5: 52,5 kg × 12 @ 8,5
Set 6: 52,5 kg × 12 @ 9

Sit Up
Set 1: 16 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 9

Running (Treadmill)
Set 1: 10:00

Deload beendet nächste Woche gehts mit Kraftblock weiter

Progress H Tag 1
Montag, 10. Juli 2023 um 05:36

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 4 @ 6,5
Set 5: 90 kg × 4 @ 7
Set 6: 90 kg × 4 @ 7,5

Triceps Extension
Set 1: 10 kg × 5 @ 7 [Warm-Up]
Set 2: 25 kg × 6 @ 8
Set 3: 25 kg × 6 @ 7,5
Set 4: 25 kg × 6 @ 8
Set 5: 25 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 70 kg × 3 @ 7
Set 5: 65 kg × 5 @ 7
Set 6: 65 kg × 5 @ 7,5
Set 7: 65 kg × 5 @ 8

Banded Dead Bugs
Set 1: 10 wiederh. @ 8
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8,5
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 5
Set 2: 25 kg × 5 @ 8
Set 3: 25 kg × 5 @ 8,5

Bulgarian Split Squat
Set 1: 28 kg × 8 @ 7,5
Set 2: 28 kg × 8 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 10 @ 8
Set 4: 57,5 kg × 10 @ 8,5
Set 5: 57,5 kg × 10 @ 9
Set 6: 57,5 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 10:00

Kraftblock gestartet macht richtig Spass und ging echt gut die 90kg waren recht leicht heute trotz schlechter Nacht

Progress H Tag 2
Dienstag, 11. Juli 2023 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 112,5 kg × 4 @ 7
Set 5: 112,5 kg × 4 @ 7
Set 6: 105 kg × 6 @ 7
Set 7: 105 kg × 6 @ 7,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 5 @ 7
Set 4: 60 kg × 5 @ 7,5
Set 5: 60 kg × 5 @ 7,5
Set 6: 60 kg × 5 @ 8

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 55 kg × 10 @ 7,5
Set 4: 55 kg × 10 @ 8
Set 5: 55 kg × 10 @ 8
Set 6: 55 kg × 10 @ 8,5

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 8 @ 7
Set 4: 65 kg × 8 @ 7,5
Set 5: 65 kg × 8 @ 7,5
Set 6: 65 kg × 8 @ 8

Stir The Pot
Set 1: 16 wiederh. @ 8
Set 2: 16 wiederh. @ 8,5
Set 3: 16 wiederh. @ 8,5
Set 4: 16 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 16 kg × 10 @ 8,5
Set 2: 16 kg × 10 @ 8,5
Set 3: 16 kg × 10 @ 9
Set 4: 16 kg × 10 @ 9

Running (Treadmill)
Set 1: 5:00

Morgen-Workout
Mittwoch, 12. Juli 2023 um 07:55

Running (Treadmill)
Set 1: 1:10:00

Progress H Tag 3
Donnerstag, 13. Juli 2023 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 85 kg × 3 @ 7
Set 5: 75 kg × 5 @ 6,5
Set 6: 75 kg × 5 @ 7,5

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 26,25 kg × 5 @ 7,5
Set 3: 26,25 kg × 5 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 70 kg × 5 @ 7
Set 4: 70 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 4 @ 6
Set 4: 65 kg × 4 @ 6,5
Set 5: 65 kg × 4 @ 7

Bulgarian Split Squat
Set 1: 32 kg × 6 @ 7

Quadrup Rows
Set 1: 16 kg × 12 @ 7,5
Set 2: 16 kg × 12 @ 8
Set 3: 16 kg × 12 @ 8,5
Set 4: 16 kg × 12 @ 8,5

Bicep Curl (Cable)
Set 1: 15 kg × 12 @ 7,5
Set 2: 15 kg × 12 @ 8
Set 3: 15 kg × 12 @ 8
Set 4: 15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

Progress H Tag 4
Freitag, 14. Juli 2023 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 2 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 95 kg × 3 @ 7
Set 5: 87,5 kg × 5 @ 6,5
Set 6: 87,5 kg × 5 @ 7

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 5 @ 8
Set 4: 62,5 kg × 5 @ 8,5
Set 5: 62,5 kg × 5 @ 8,5

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 5 @ 7
Set 4: 60 kg × 5 @ 7

Lateral Raise (Dumbbell)
Set 1: 8 kg × 12 @ 7
Set 2: 8 kg × 12 @ 7,5
Set 3: 8 kg × 12 @ 7,5
Set 4: 8 kg × 12 @ 8,5

Chest Fly (Dumbbell)
Set 1: 12 kg × 12 @ 8
Set 2: 12 kg × 12

Sit Up
Set 1: 16 wiederh. @ 7,5
Set 2: 16 wiederh. @ 8
Set 3: 16 wiederh. @ 8,5
Set 4: 15 wiederh. @ 9

Back Extension
Set 1: +20 kg × 12 @ 8,5
Set 2: +20 kg × 12 @ 8,5
Set 3: +20 kg × 12 @ 9
Set 4: 12 wiederh. @ 7,5

Running (Treadmill)
Set 1: 10:00

Bei Back Extensions musste ich im Letzten satz ohne zusatzgewicht machen da es mir dann irgendwie komisch im linken bein gezogen hat
evtl. bin ich da falsch auf dem Muskel gelegen war nicht so cool (hat bis ins knie gezogen)

Sonst entspanntes Training

Progress H Tag 1
Montag, 17. Juli 2023 um 05:39

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 4 @ 6,5
Set 5: 90 kg × 4 @ 7
Set 6: 90 kg × 4 @ 7,5

Triceps Extension
Set 1: 10 kg × 5 @ 7 [Warm-Up]
Set 2: 26,25 kg × 6 @ 8
Set 3: 26,25 kg × 6 @ 8,5
Set 4: 26,25 kg × 6 @ 8,5
Set 5: 26,25 kg × 6 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 72,5 kg × 3 @ 7,5
Set 5: 65 kg × 5 @ 7
Set 6: 65 kg × 5 @ 7,5
Set 7: 65 kg × 5 @ 8

Banded Dead Bugs
Set 1: 10 wiederh. @ 8
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8,5
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 5
Set 2: 25 kg × 5 @ 8
Set 3: 25 kg × 5 @ 8,5

Bulgarian Split Squat
Set 1: 28 kg × 8 @ 7,5
Set 2: 28 kg × 8 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 10 @ 8
Set 4: 57,5 kg × 10 @ 8,5
Set 5: 57,5 kg × 10 @ 9
Set 6: 57,5 kg × 10 @ 9

Running (Treadmill)
Set 1: 10:00

Progress H Tag 2
Dienstag, 18. Juli 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 112,5 kg × 4 @ 7
Set 5: 112,5 kg × 4 @ 7
Set 6: 105 kg × 6 @ 7
Set 7: 105 kg × 6 @ 7,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 5 @ 7
Set 4: 60 kg × 5 @ 7
Set 5: 60 kg × 5 @ 7,5
Set 6: 60 kg × 5 @ 7,5

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 56,25 kg × 10 @ 7,5
Set 4: 56,25 kg × 10 @ 8
Set 5: 56,25 kg × 10 @ 8
Set 6: 56,25 kg × 10 @ 8,5

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 8 @ 7
Set 4: 67,5 kg × 8 @ 7,5
Set 5: 67,5 kg × 8 @ 7,5
Set 6: 67,5 kg × 8 @ 8

Stir The Pot
Set 1: 16 wiederh. @ 8
Set 2: 16 wiederh. @ 8,5
Set 3: 16 wiederh. @ 8,5
Set 4: 16 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 16 kg × 10 @ 8,5
Set 2: 16 kg × 10 @ 8,5
Set 3: 16 kg × 10 @ 9
Set 4: 16 kg × 10 @ 9

Running (Treadmill)
Set 1: 5:00

Heute ist mir mal wieder das ISG in die Quere gekommen das hat sich auch schon länger nicht mehr gemeldet

Morgen-Workout
Mittwoch, 19. Juli 2023 um 07:44

Running (Treadmill)
Set 1: 1:15:00

Progress H Tag 3
Donnerstag, 20. Juli 2023 um 05:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 3 @ 7,5
Set 5: 75 kg × 5 @ 7
Set 6: 75 kg × 5 @ 7,5

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 26,25 kg × 5 @ 7,5
Set 3: 26,25 kg × 5 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 70 kg × 5 @ 7
Set 4: 70 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 66,25 kg × 4 @ 6,5
Set 4: 66,25 kg × 4 @ 7
Set 5: 66,25 kg × 4 @ 7,5

Bulgarian Split Squat
Set 1: 32 kg × 6 @ 7

Quadrup Rows
Set 1: 18 kg × 12 @ 8
Set 2: 18 kg × 12 @ 8
Set 3: 18 kg × 12 @ 8,5
Set 4: 18 kg × 12 @ 8,5

Bicep Curl (Cable)
Set 1: 15 kg × 12 @ 7,5
Set 2: 15 kg × 12 @ 8
Set 3: 15 kg × 12 @ 8
Set 4: 15 kg × 12 @ 8,5

Running (Treadmill)
Set 1: 10:00

Dachte erst durch mein ISG scheiss ging heute nix groß aber war ein gutes Training war ich echt überrascht

Progress H Tag 4
Freitag, 21. Juli 2023 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 2 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 97,5 kg × 3 @ 7,5
Set 5: 87,5 kg × 5 @ 6,5
Set 6: 87,5 kg × 5 @ 7

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 5 @ 7,5
Set 4: 62,5 kg × 5 @ 7
Set 5: 62,5 kg × 5 @ 7,5

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 5 @ 7
Set 4: 62,5 kg × 5 @ 7

Lateral Raise (Dumbbell)
Set 1: 8 kg × 12 @ 7
Set 2: 8 kg × 12 @ 7,5
Set 3: 8 kg × 12 @ 7,5
Set 4: 8 kg × 12 @ 8

Chest Fly (Dumbbell)
Set 1: 12 kg × 14 @ 8,5
Set 2: 12 kg × 12

Sit Up
Set 1: 16 wiederh. @ 7
Set 2: 16 wiederh. @ 7,5
Set 3: 16 wiederh. @ 8
Set 4: 16 wiederh. @ 8,5

Back Extension
Set 1: +15 kg × 12 @ 8,5
Set 2: +15 kg × 12 @ 8,5
Set 3: +15 kg × 12 @ 9
Set 4: +15 kg × 12 @ 9

Running (Treadmill)
Set 1: 15:00

Progress H Tag 1
Montag, 24. Juli 2023 um 05:40

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Goblet Squat (Kettlebell)
Set 1: 12 kg × 5

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 92,5 kg × 4 @ 7
Set 5: 92,5 kg × 4 @ 7,5
Set 6: 92,5 kg × 4 @ 8

Triceps Extension
Set 1: 10 kg × 5 @ 7 [Warm-Up]
Set 2: 26,25 kg × 6 @ 8
Set 3: 26,25 kg × 6 @ 8,5
Set 4: 26,25 kg × 6 @ 8,5
Set 5: 26,25 kg × 6 @ 9

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 1 [Warm-Up]
Set 4: 75 kg × 2 @ 8
Set 5: 67,5 kg × 5 @ 8
Set 6: 67,5 kg × 5 @ 8,5
Set 7: 67,5 kg × 5 @ 8,5

Banded Dead Bugs
Set 1: 10 wiederh. @ 8
Set 2: 10 wiederh. @ 8
Set 3: 10 wiederh. @ 8,5
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 26,25 kg × 5 @ 8
Set 3: 26,25 kg × 5 @ 8,5

Bulgarian Split Squat
Set 1: 30 kg × 8 @ 8
Set 2: 30 kg × 8 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 10 @ 8
Set 4: 60 kg × 10 @ 8,5
Set 5: 60 kg × 10 @ 9
Set 6: 60 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 5:00

Echt keine gute Nacht gehabt, Gewitter, unruhige bett nachbarn
aber dafür wars echt ok
Beuge erstaunlich gut heute

Progress H Tag 2
Dienstag, 25. Juli 2023 um 05:37

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 115 kg × 4 @ 7,5
Set 5: 115 kg × 4 @ 8
Set 6: 107,5 kg × 6 @ 7
Set 7: 107,5 kg × 6 @ 7,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 5 @ 7,5
Set 4: 62,5 kg × 5 @ 7,5
Set 5: 62,5 kg × 5 @ 8
Set 6: 62,5 kg × 5 @ 8

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 10 @ 7,5
Set 4: 57,5 kg × 10 @ 8
Set 5: 57,5 kg × 10 @ 8
Set 6: 57,5 kg × 10 @ 8,5

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 70 kg × 8 @ 7,5
Set 4: 70 kg × 8 @ 7,5
Set 5: 70 kg × 8 @ 7,5
Set 6: 70 kg × 8 @ 8

Stir The Pot
Set 1: 20 wiederh. @ 8,5
Set 2: 20 wiederh. @ 9
Set 3: 18 wiederh. @ 9
Set 4: 18 wiederh. @ 9,5

Bicep Curl (Dumbbell)
Set 1: 16 kg × 11 @ 8,5
Set 2: 16 kg × 11 @ 9
Set 3: 16 kg × 11 @ 9
Set 4: 16 kg × 11 @ 9,5

Running (Treadmill)
Set 1: 10:00

Lief gut soweit