Lifters Lounge

Beine

FKB 531 (1+)
97,5x5
110x3
122.5x2

RDL 110x8x4
Hacksquat reverse 80x8x3
Strecker
+ Waden
+ 20min Stairmaster
+ mobility

Und jetzt? Nächsten Zyklus erhöhen oder bei 122,5 bleiben?

[mention]smarmas[/mention] sagt +5kg und +2g

FitNotes Workout - Montag 24th April 2023
Time: 14:22 – 15:19 (57m 07s)
Body Weight: 88.2 kgs
Total Volume: 10.439,5 kgs
Total Sets: 21
Total Reps: 161

** Pull Up **
- Total Volume: 412,5 kgs
- Total Sets: 3
- Total Reps: 18
- 31.25 kgs x 4 reps [PR]
- 31.25 kgs x 4 reps
- 16.25 kgs x 10 reps [PR]

** Deadlift (Semisumo) **
- Total Volume: 1.610 kgs
- Total Sets: 4
- Total Reps: 12
- 152.5 kgs x 2 reps [PR]
- 152.5 kgs x 1 rep
- 152.5 kgs x 1 rep
- 125.0 kgs x 8 reps [PR]

** Bench Press (Multi) **
- Total Volume: 1.990 kgs
- Total Sets: 3
- Total Reps: 21
- 100.0 kgs x 6 reps
- 100.0 kgs x 4 reps
- 90.0 kgs x 11 reps

** Benchpress (Eng, Multi) **
- Total Volume: 1.340 kgs
- Total Sets: 2
- Total Reps: 18
- 80.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]

** Rudern (Aufrecht, Multi) **
- Total Volume: 2.165 kgs
- Total Sets: 3
- Total Reps: 26
- 87.5 kgs x 8 reps [PR]
- 87.5 kgs x 7 reps
- 77.5 kgs x 11 reps [PR]

** Seitheben Schrägbank **
- Total Volume: 182 kgs
- Total Sets: 2
- Total Reps: 26
- 7.0 kgs x 14 reps
- 7.0 kgs x 12 reps

** HS Glute Drive **
- Total Volume: 1.840 kgs
- Total Sets: 2
- Total Reps: 16
- 110.0 kgs x 8 reps
- 120.0 kgs x 8 reps [PR]

** Technogym Trizepsmaschine **
- Total Volume: 900 kgs
- Total Sets: 2
- Total Reps: 24
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]

Hola

Holahola

Aloha
Wird an der Multi immer noch mit 20kg gerechnet? *angery*

Ja, dafür lasse ich bei den anderen Maschinen das Startgewicht raus, das gleicht sich dann aus, hehe

Was ist das hier für 1 Meme? :mad:

FitNotes Workout - Dienstag 25th April 2023
Time: 17:25 – 17:50 (25m 33s)
Body Weight: 87.9 kgs
Total Volume: 10 kgs
Total Sets: 12
Total Reps: 10

** Running (Treadmill) **
- Total Sets: 2
- 800.0 m - 05:20 [9]
- 800.0 m - 05:20

** 5 PullUps / 10 Pushups / 15 Squats **
- Total Volume: 10 kgs
- Total Sets: 10
- Total Reps: 10
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep


Halbes Murph mit 35 Sekunden Satzpausen zum wieder reinkommen

FitNotes Workout - Donnerstag 27th April 2023
Time: 17:48 – 18:17 (28m 44s)
Body Weight: 87.3 kgs
Total Volume: 12 kgs
Total Sets: 14
Total Reps: 12

12/20; 60%

** Running (Treadmill) **
- Total Sets: 2
- 960.0 m - 06:21 [9,1]
- 960.0 m - 06:21

** 5 PullUps / 10 Pushups / 15 Squats **
- Total Volume: 12 kgs
- Total Sets: 12
- Total Reps: 12
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep

30 Sekunden Pause

FitNotes Workout - Freitag 28th April 2023
Time: 14:21 – 15:16 (55m 26s)
Body Weight: 86.65 kgs
Total Volume: 5.177,5 kgs
Total Sets: 15
Total Reps: 108

** HS Row (Low, Einarmig) **
- Total Volume: 1.800 kgs
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 10 reps
- 72.5 kgs x 8 reps
- 65.0 kgs x 8 reps

** OHP (Sitzend, Multi) **
- Total Volume: 1.337,5 kgs
- Total Sets: 3
- Total Reps: 18
- 75.0 kgs x 8 reps [PR]
- 77.5 kgs x 5 reps
- 70.0 kgs x 5 reps

** Rear Delt Swings **
- Total Volume: 260 kgs
- Total Sets: 2
- Total Reps: 26
- 10.0 kgs x 14 reps [PR]
- 10.0 kgs x 12 reps

** Technogym Bizepsmaschine **
- Total Volume: 315 kgs
- Total Sets: 1
- Total Reps: 7
- 45.0 kgs x 7 reps

** Technogym Beinstrecker Einbeinig **
- Total Volume: 45 kgs
- Total Sets: 1
- Total Reps: 1
- 45.0 kgs x 1 rep

** Dragon Flag (Negative) **
- Total Sets: 1
- Total Reps: 2
- 2 reps

** Squats (Multi) **
- Total Volume: 900 kgs
- Total Sets: 2
- Total Reps: 12
- 70.0 kgs x 6 reps
- 80.0 kgs x 6 reps [PR]

** Lunges (Multi) **
- Total Volume: 520 kgs
- Total Sets: 2
- Total Reps: 16
- 30.0 kgs x 8 reps
- 35.0 kgs x 8 reps [PR]

Helloooo

Huhu

FitNotes Workout - Samstag 29th April 2023
Time: 07:36 – 08:55 (1h 19m)
Body Weight: 86.65 kgs
Total Volume: 7.720,5 kgs
Total Sets: 23
Total Reps: 177

** Pull Up **
- Total Volume: 541,25 kgs
- Total Sets: 4
- Total Reps: 29
- 21.25 kgs x 9 reps [PR]
- 22.5 kgs x 6 reps
- 35.0 kgs x 3 reps [PR]
- 10.0 kgs x 11 reps

** Deadlift (Semisumo) **
- Total Volume: 1.240 kgs
- Total Sets: 3
- Total Reps: 9
- 152.5 kgs x 2 reps
- 155.0 kgs x 1 rep [PR]
- 130.0 kgs x 6 reps [PR]

** Bench Press (Multi) **
- Total Volume: 1.630 kgs
- Total Sets: 5
- Total Reps: 16
- 105.0 kgs x 5 reps
- 110.0 kgs x 2 reps
- 110.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 95.0 kgs x 7 reps

** Rudern (Aufrecht, Multi) ** (Superset 1)
- Total Volume: 1.790 kgs
- Total Sets: 3
- Total Reps: 21
- 90.0 kgs x 6 reps [PR]
- 90.0 kgs x 5 reps
- 80.0 kgs x 10 reps [PR]

** Seitheben Schrägbank ** (Superset 1)
- Total Volume: 258 kgs
- Total Sets: 3
- Total Reps: 51
- 7.0 kgs x 15 reps
- 6.0 kgs x 18 reps
- 2.5 kgs x 18 reps

** Cross Body Triceps Extensions **
- Total Volume: 241,25 kgs
- Total Sets: 2
- Total Reps: 35
- 6.25 kgs x 20 reps
- 7.75 kgs x 15 reps

** HS Glute Drive **
- Total Volume: 2.020 kgs
- Total Sets: 2
- Total Reps: 14
- 140.0 kgs x 8 reps [PR]
- 150.0 kgs x 6 reps [PR]

** Dragon Flag (Negative) **
- Total Sets: 1
- Total Reps: 2
- 2 reps

Gute Klimmzüge!