Chris Sein log

[gpower20]

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?

Ja bis jetzt gings wieder gut komischerweise
mal morgen Abwarten was da so ist beim Kreuzheben

[gpower20]

Progress H Tag 1
Montag, 2. Oktober 2023 um 05:38

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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 4 @ 6,5
Set 5: 90 kg × 4 @ 7

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

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 × 2 @ 7
Set 5: 62,5 kg × 5 @ 7
Set 6: 62,5 kg × 5 @ 7,5

Banded Dead Bugs
Set 1: 13 wiederh. @ 8
Set 2: 13 wiederh. @ 8,5
Set 3: 13 wiederh. @ 8,5
Set 4: 13 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 21,25 kg × 5 @ 6,5
Set 3: 21,25 kg × 5 @ 6,5

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

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 10 @ 7
Set 4: 57,5 kg × 10 @ 7,5
Set 5: 57,5 kg × 10 @ 7,5
Set 6: 57,5 kg × 10 @ 8

Running (Treadmill)
Set 1: 10:00

Deload Woche gestartet, bin ich auch nicht böse drum.

[gpower20]

Progress H Tag 2
Dienstag, 3. Oktober 2023 um 08:36

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: 110 kg × 4 @ 6,5
Set 5: 105 kg × 6 @ 6,5
Set 6: 105 kg × 6 @ 7

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

Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 10 @ 6,5
Set 4: 52,5 kg × 10 @ 6,5
Set 5: 52,5 kg × 10 @ 7
Set 6: 52,5 kg × 10 @ 7,5

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 4 [Warm-Up]
Set 3: 72,5 kg × 8 @ 7
Set 4: 72,5 kg × 8 @ 7,5
Set 5: 72,5 kg × 8 @ 7,5
Set 6: 72,5 kg × 8 @ 8

Stir The Pot
Set 1: 24 wiederh. @ 8
Set 2: 24 wiederh. @ 8,5
Set 3: 24 wiederh. @ 8,5
Set 4: 24 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 12 kg × 17 @ 8
Set 2: 12 kg × 17 @ 8,5
Set 3: 12 kg × 17 @ 9
Set 4: 12 kg × 17 @ 9,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Morgen-Workout
Mittwoch, 4. Oktober 2023 um 06:51

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

[gpower20]

Progress H Tag 3
Donnerstag, 5. Oktober 2023 um 05:17

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 × 2 @ 7
Set 5: 75 kg × 5 @ 7

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 5 @ 6
Set 3: 22,5 kg × 5 @ 6,5

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

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: 28 kg × 6 @ 8

Quadrup Rows
Set 1: 20 kg × 14 @ 8
Set 2: 20 kg × 14 @ 8
Set 3: 20 kg × 14 @ 8,5
Set 4: 20 kg × 14 @ 8,5

Bicep Curl (Cable)
Set 1: 15 kg × 14 @ 7,5
Set 2: 15 kg × 14 @ 8
Set 3: 15 kg × 14 @ 8
Set 4: 15 kg × 14 @ 8,5

Running (Treadmill)
Set 1: 35:00

[Christoph]

Les hier auch mal mit. Hab mich tatsächlich gestern gefragt ob es dich auch auf LL gibt. Hab dich auf TA ja auch schon verfolgt (damals Morsnik).

[gpower20]

Les hier auch mal mit. Hab mich tatsächlich gestern gefragt ob es dich auch auf LL gibt. Hab dich auf TA ja auch schon verfolgt (damals Morsnik).

Ja bin mit umgezogen ;-)
Danke für dein Abo

[gpower20]

Progress H Tag 4
Freitag, 6. Oktober 2023 um 03:54

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 × 2 @ 6,5
Set 5: 85 kg × 5 @ 6,5

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

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

Chest Fly (Dumbbell)
Set 1: 12 kg × 16 @ 9
Set 2: 12 kg × 16 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 15 @ 8
Set 2: 8 kg × 15 @ 8
Set 3: 8 kg × 15 @ 8,5
Set 4: 8 kg × 15 @ 8,5

Sit Up
Set 1: 20 wiederh. @ 7,5
Set 2: 20 wiederh. @ 8
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9

Back Extension
Set 1: +20 kg × 14 @ 8
Set 2: +20 kg × 14 @ 8,5
Set 3: +20 kg × 14 @ 8,5
Set 4: +20 kg × 14 @ 9

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

War leider nicht so die Pralle Nacht bin dann um 2 Aufgestanden und hab mir auch etwas mehr zeit fürs Training genommen.
ist echt scheisse wenn man zu viel nach denkt und besonders nachts

[gpower20]

Progress H Tag 1
Montag, 9. Oktober 2023 um 05:44

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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 95 kg × 3 @ 7
Set 5: 87,5 kg × 3 @ 7
Set 6: 87,5 kg × 3 @ 7

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

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 3 [Warm-Up]
Set 4: 75 kg × 1 @ 6,5
Set 5: 77,5 kg × 1 @ 7
Set 6: 65 kg × 3 @ 7
Set 7: 65 kg × 3 @ 8
Set 8: 65 kg × 3 @ 8

Banded Dead Bugs
Set 1: 14 wiederh. @ 8
Set 2: 14 wiederh. @ 8,5
Set 3: 14 wiederh. @ 8,5
Set 4: 14 wiederh. @ 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: 5:00

Peaking Fase mal eingeschoben

[gpower20]

Progress H Tag 2
Dienstag, 10. Oktober 2023 um 05:15

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: 100 kg × 3 @ 6
Set 5: 100 kg × 3 @ 6

Paused Deadlift
Set 1: 80 kg × 3 @ 6,5
Set 2: 80 kg × 3 @ 6,5

Face Pull (Cable)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 12,5 kg × 12 @ 7
Set 3: 12,5 kg × 12 @ 7,5
Set 4: 12,5 kg × 12 @ 8

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

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

Stir The Pot
Set 1: 26 wiederh. @ 8
Set 2: 26 wiederh. @ 8,5
Set 3: 26 wiederh. @ 8,5
Set 4: 26 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 12 kg × 18 @ 8
Set 2: 12 kg × 18 @ 8,5
Set 3: 12 kg × 18 @ 9
Set 4: 12 kg × 18 @ 9,5

Running (Treadmill)
Set 1: 15:00

Peaking macht Spaß

[gpower20]

Morgen-Workout
Mittwoch, 11. Oktober 2023 um 05:43

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

[gpower20]

Progress H Tag 3
Donnerstag, 12. Oktober 2023 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Squat (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 102,5 kg × 1 @ 7
Set 5: 107,5 kg × 1 @ 8
Set 6: 95 kg × 3 @ 7
Set 7: 95 kg × 3 @ 7,5
Set 8: 95 kg × 3 @ 8

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 15 kg × 12 @ 6
Set 3: 16,25 kg × 12 @ 7
Set 4: 16,25 kg × 12 @ 7,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 72,5 kg × 3 @ 7,5
Set 4: 70 kg × 3 @ 7,5
Set 5: 70 kg × 3 @ 7,5
Set 6: 70 kg × 3 @ 8

Face Pull (Cable)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 13,75 kg × 12 @ 7,5
Set 3: 13,75 kg × 12 @ 7,5

Quadrup Rows
Set 1: 20 kg × 15 @ 8
Set 2: 20 kg × 15 @ 8
Set 3: 20 kg × 15 @ 8,5
Set 4: 20 kg × 15 @ 8,5

Running (Treadmill)
Set 1: 5:00

[gpower20]

Progress H Tag 4
Freitag, 13. Oktober 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: 90 kg × 1 [Warm-Up]
Set 4: 122,5 kg × 1 @ 7,5
Set 5: 127,5 kg × 1 @ 8
Set 6: 105 kg × 3 @ 7,5
Set 7: 105 kg × 3 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 70 kg × 5 @ 8
Set 4: 70 kg × 5 @ 8,5
Set 5: 70 kg × 5 @ 8,5
Set 6: 70 kg × 5 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 16 @ 8
Set 2: 8 kg × 16 @ 8,5
Set 3: 8 kg × 16 @ 8,5
Set 4: 8 kg × 16 @ 9

Sit Up
Set 1: 20 wiederh. @ 7,5
Set 2: 20 wiederh. @ 8
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9

Back Extension
Set 1: +20 kg × 15 @ 8
Set 2: +20 kg × 15 @ 8,5
Set 3: +20 kg × 15 @ 8,5
Set 4: +20 kg × 15 @ 9

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress H Tag 1
Montag, 16. Oktober 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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 97,5 kg × 3 @ 7
Set 5: 87,5 kg × 3 @ 6,5
Set 6: 87,5 kg × 3 @ 7

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 30 kg × 5 @ 8,5
Set 3: 30 kg × 5 @ 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 × 1 @ 7
Set 5: 80 kg × 1 @ 7
Set 6: 67,5 kg × 3 @ 7
Set 7: 67,5 kg × 3 @ 7,5
Set 8: 67,5 kg × 3 @ 8

Banded Dead Bugs
Set 1: 15 wiederh. @ 8
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 9

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 10 @ 8
Set 4: 65 kg × 10 @ 8,5
Set 5: 65 kg × 10 @ 8,5
Set 6: 65 kg × 10 @ 9

Running (Treadmill)
Set 1: 5:00

die 97,5kg beim Beugen waren heut richtig Easy
scheinen die Kuchen Gains von gestern gewesen zu sein :P

[gpower20]

Progress H Tag 2
Dienstag, 17. Oktober 2023 um 05:23

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: 102,5 kg × 3 @ 6,5
Set 5: 102,5 kg × 3 @ 6,5

Paused Deadlift
Set 1: 82,5 kg × 3 @ 6,5
Set 2: 82,5 kg × 3 @ 7

Face Pull (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 13,75 kg × 12 @ 7
Set 3: 13,75 kg × 12 @ 7,5
Set 4: 13,75 kg × 12 @ 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 @ 6,5
Set 4: 62,5 kg × 5 @ 6,5
Set 5: 62,5 kg × 5 @ 7

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
Set 4: 56,25 kg × 10 @ 7,5
Set 5: 56,25 kg × 10 @ 7,5
Set 6: 56,25 kg × 10 @ 8

Stir The Pot
Set 1: 28 wiederh. @ 8
Set 2: 28 wiederh. @ 8,5
Set 3: 28 wiederh. @ 8,5
Set 4: 28 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 12 kg × 19 @ 8
Set 2: 12 kg × 19 @ 8,5
Set 3: 12 kg × 19 @ 9
Set 4: 12 kg × 19 @ 9,5

Running (Treadmill)
Set 1: 25:00