Chris Sein log

[gpower20]

Schön das auch nachträglich der Vollständigkeit halber die Workouts nachgereicht wurden.

Ja gell wenn ich schon im Urlaub kein bock dazu hatte

etwas die Pause auf der Arbeit genutzt ;-)

[gpower20]

Finde gut wie konstant hier durchgezogen wird

Danke dir ich tu mein bestes

Das zahlt sich am Ende immer aus

Hoff das du recht hast

[gpower20]

Progress H Tag 3
Donnerstag, 14. September 2023 um 05:36

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 85 kg × 3 @ 7,5
Set 5: 75 kg × 5 @ 7,5
Set 6: 75 kg × 5 @ 8

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 5 @ 7
Set 3: 22,5 kg × 5 @ 7

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 @ 6,5
Set 4: 65 kg × 4 @ 7
Set 5: 65 kg × 4 @ 7,5

Bulgarian Split Squat
Set 1: 32 kg × 6 @ 7,5

Quadrup Rows
Set 1: 20 kg × 10 @ 8
Set 2: 20 kg × 10 @ 8
Set 3: 20 kg × 10 @ 8,5
Set 4: 20 kg × 10 @ 8,5

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

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress H Tag 4
Freitag, 15. September 2023 um 05:40

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 95 kg × 3 @ 7
Set 5: 90 kg × 5 @ 7
Set 6: 90 kg × 5 @ 7,5

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

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 @ 7,5

Chest Fly (Dumbbell)
Set 1: 12 kg × 13 @ 8,5
Set 2: 12 kg × 13 @ 8,5

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

Sit Up
Set 1: 18 wiederh. @ 7,5
Set 2: 18 wiederh. @ 8
Set 3: 16 wiederh. @ 8,5
Set 4: 14 wiederh. @ 9

Back Extension
Set 1: +20 kg × 10 @ 8
Set 2: +20 kg × 10 @ 8,5
Set 3: +20 kg × 10 @ 8,5
Set 4: +20 kg × 10 @ 9

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress H Tag 1
Montag, 18. September 2023 um 05:42

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: 95 kg × 4 @ 7
Set 5: 95 kg × 4 @ 8
Set 6: 95 kg × 4 @ 8,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 28,75 kg × 6 @ 7,5
Set 3: 28,75 kg × 6 @ 8
Set 4: 28,75 kg × 6 @ 8,5
Set 5: 28,75 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 × 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: 11 wiederh. @ 8,5
Set 2: 11 wiederh. @ 8,5
Set 3: 11 wiederh. @ 9
Set 4: 10 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 5 @ 8
Set 3: 23,75 kg × 5 @ 8,5

Bulgarian Split Squat
Set 1: 30 kg × 8 @ 8,5
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 @ 8,5
Set 6: 60 kg × 10 @ 9

Running (Treadmill)
Set 1: 5:00

Gestern Abend nicht einschlafen können aber dafür war das Training gar nicht so schlecht
aber irgendwie fehlt mir noch die Kraft bei den Kniebeugen muss glaub ich etwas mehr essen

[gpower20]

Progress H Tag 2
Dienstag, 19. September 2023 um 05:09

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
Set 5: 115 kg × 4 @ 7,5
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
Set 4: 62,5 kg × 5 @ 7
Set 5: 62,5 kg × 5 @ 7,5
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: 58,75 kg × 10 @ 8
Set 4: 58,75 kg × 10 @ 8,5
Set 5: 58,75 kg × 10 @ 8,5
Set 6: 58,75 kg × 10 @ 9

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 4 [Warm-Up]
Set 3: 75 kg × 8 @ 7,5
Set 4: 75 kg × 8 @ 8
Set 5: 75 kg × 8 @ 8,5
Set 6: 75 kg × 8 @ 8,5

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

Bicep Curl (Dumbbell)
Set 1: 12 kg × 16 @ 8
Set 2: 12 kg × 16 @ 8,5
Set 3: 12 kg × 15 @ 9
Set 4: 12 kg × 14 @ 9,5

Running (Treadmill)
Set 1: 15:00


Die Nacht war wieder echt beschissen, bis auf das ich leichte schmerzen im rechten Bizeps hatte nach dem Kreuzheben gings recht gut

[gpower20]

Morgen-Workout
Mittwoch, 20. September 2023 um 05:45

Running (Treadmill)
Set 1: 1:20:00

Nachtrag zu gestern

[gpower20]

Progress H Tag 3
Donnerstag, 21. September 2023 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 87,5 kg × 3 @ 7,5
Set 5: 75 kg × 5 @ 7,5
Set 6: 75 kg × 5 @ 8

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 5 @ 7
Set 3: 23,75 kg × 5 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 72,5 kg × 5 @ 7
Set 4: 72,5 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: 34 kg × 6 @ 7,5

Quadrup Rows
Set 1: 20 kg × 12 @ 8
Set 2: 20 kg × 12 @ 8
Set 3: 20 kg × 12 @ 8,5
Set 4: 20 kg × 12 @ 8,5

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

Running (Treadmill)
Set 1: 10:00

Weiter gehts
Kniebeugen aktuell echt gefühlt sehr schwer weiss nicht was los ist war vor paar wochen echt angenehmer :-(

ich muss echt schauen das ich mehr esse glaub ich

[gpower20]

Progress H Tag 4
Freitag, 22. September 2023 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 97,5 kg × 3 @ 7
Set 5: 92,5 kg × 5 @ 7
Set 6: 92,5 kg × 5 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 61,25 kg × 5 @ 6,5
Set 4: 61,25 kg × 5 @ 7
Set 5: 61,25 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 @ 7,5

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

Lateral Raise (Dumbbell)
Set 1: 8 kg × 14 @ 8
Set 2: 8 kg × 14 @ 8
Set 3: 8 kg × 12 @ 8,5
Set 4: 8 kg × 12 @ 8,5

Sit Up
Set 1: 18 wiederh. @ 7,5
Set 2: 18 wiederh. @ 8
Set 3: 18 wiederh. @ 8,5
Set 4: 18 wiederh. @ 9

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

Running (Treadmill)
Set 1: 15:00

Lief gut heute so kanns weiter gehen
hoffe die Einheit am Montag wird auch so sein

[gpower20]

Progress H Tag 1
Montag, 25. September 2023 um 05:30

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: 95 kg × 4 @ 7
Set 5: 95 kg × 4 @ 7,5
Set 6: 95 kg × 4 @ 8

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 28,75 kg × 6 @ 7,5
Set 3: 28,75 kg × 6 @ 8
Set 4: 28,75 kg × 6 @ 8,5
Set 5: 28,75 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: 77,5 kg × 2 @ 8
Set 5: 67,5 kg × 5 @ 7
Set 6: 67,5 kg × 5 @ 7,5
Set 7: 67,5 kg × 5 @ 8

Banded Dead Bugs
Set 1: 12 wiederh. @ 8
Set 2: 12 wiederh. @ 8,5
Set 3: 12 wiederh. @ 8,5
Set 4: 12 wiederh. @ 9

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

Bulgarian Split Squat
Set 1: 32 kg × 8 @ 9
Set 2: 32 kg × 8 @ 9

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 10 @ 8
Set 4: 62,5 kg × 10 @ 8,5
Set 5: 62,5 kg × 10 @ 8,5
Set 6: 62,5 kg × 10 @ 9

Running (Treadmill)
Set 1: 10:00
Lief ganz gut heute Kniebeuge echt schwer zur zeit hoff das wird die nächste Zeit etwas besser
Bank lief erschreckend gut

[gpower20]

Progress H Tag 2
Dienstag, 26. September 2023 um 05:39

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: 117,5 kg × 4 @ 7,5
Set 5: 117,5 kg × 4 @ 7,5
Set 6: 110 kg × 6 @ 7
Set 7: 110 kg × 6 @ 7,5

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

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 58,75 kg × 10 @ 7,5
Set 4: 58,75 kg × 10 @ 8
Set 5: 58,75 kg × 10 @ 8,5
Set 6: 58,75 kg × 10 @ 9

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 4 [Warm-Up]
Set 3: 77,5 kg × 8 @ 8
Set 4: 77,5 kg × 8 @ 8
Set 5: 77,5 kg × 8 @ 8,5
Set 6: 77,5 kg × 8 @ 8,5

Stir The Pot
Set 1: 22 wiederh. @ 8
Set 2: 22 wiederh. @ 8,5
Set 3: 22 wiederh. @ 9
Set 4: 20 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 12 kg × 16 @ 8
Set 2: 12 kg × 16 @ 8,5
Set 3: 12 kg × 16 @ 9
Set 4: 12 kg × 16 @ 9,5

Running (Treadmill)
Set 1: 5:00

Kreuzheben war ok soweit nur nach dem Letzten satz hatte ich irgendwie schmerzen im rechten bizeps und der obere Rücken fand das heute nicht ganz so toll irgendwie weiss auch nicht etwas komisch

[gpower20]

Morgen-Workout
Mittwoch, 27. September 2023 um 5:15

Running (Treadmill)
Set 1: 1:25:00

[gpower20]

Progress H Tag 3
Donnerstag, 28. September 2023 um 05:42

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Pin Squat
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 × 2 @ 8
Set 5: 77,5 kg × 5 @ 7,5
Set 6: 77,5 kg × 5 @ 8

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

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 2 [Warm-Up]
Set 3: 72,5 kg × 5 @ 7,5
Set 4: 72,5 kg × 5 @ 8

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 4 @ 7
Set 4: 67,5 kg × 4 @ 7,5
Set 5: 67,5 kg × 4 @ 8

Bulgarian Split Squat
Set 1: 35 kg × 6 @ 8

Quadrup Rows
Set 1: 20 kg × 13 @ 8
Set 2: 20 kg × 13 @ 8
Set 3: 20 kg × 13 @ 8,5
Set 4: 20 kg × 13 @ 8,5

Bicep Curl (Cable)
Set 1: 15 kg × 13 @ 7
Set 2: 15 kg × 13 @ 7,5
Set 3: 15 kg × 13 @ 8
Set 4: 15 kg × 13 @ 8,5

Running (Treadmill)
Set 1: 10:00

Lief erschreckend gut heute
nur Beuge aktuell echt sehr Mühsehlig

[gpower20]

Progress H Tag 4
Freitag, 29. September 2023 um 05:17

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 80 kg × 1 [Warm-Up]
Set 4: 100 kg × 2 @ 7,5
Set 5: 92,5 kg × 5 @ 7,5
Set 6: 92,5 kg × 5 @ 8

Lat Pulldown (Cable)
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 @ 7,5
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: 65 kg × 5 @ 7
Set 4: 65 kg × 5 @ 7,5

Chest Fly (Dumbbell)
Set 1: 12 kg × 15 @ 8,5
Set 2: 12 kg × 15 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 14 @ 8
Set 2: 8 kg × 14 @ 8
Set 3: 8 kg × 14 @ 8,5
Set 4: 8 kg × 14 @ 8,5

Sit Up
Set 1: 19 wiederh. @ 7,5
Set 2: 19 wiederh. @ 8
Set 3: 19 wiederh. @ 8,5
Set 4: 19 wiederh. @ 9

Back Extension
Set 1: +20 kg × 13 @ 8
Set 2: +20 kg × 13 @ 8,5
Set 3: +20 kg × 13 @ 8,5
Set 4: +20 kg × 13 @ 9

Running (Treadmill)
Set 1: 30:00

Lief gut heute mal nix zu meckern

[Berliner]

Kreuzheben war ok soweit nur nach dem Letzten satz hatte ich irgendwie schmerzen im rechten bizeps und der obere Rücken fand das heute nicht ganz so toll irgendwie weiss auch nicht etwas komisch

Das hat sich dann direkt wieder erledigt?