Lifters Lounge

Morgen-Workout
Mittwoch, 18. Oktober 2023 um 07:27

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

Progress H Tag 3
Donnerstag, 19. Oktober 2023 um 05:43

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: 105 kg × 1 @ 7,5
Set 5: 110 kg × 1 @ 8
Set 6: 95 kg × 3 @ 7,5
Set 7: 95 kg × 3 @ 8
Set 8: 95 kg × 3 @ 8,5

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8
Set 4: 17,5 kg × 12 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 @ 8
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: 10 kg × 5 [Warm-Up]
Set 2: 15 kg × 12 @ 7,5
Set 3: 15 kg × 12 @ 8

Quadrup Rows
Set 1: 20 kg × 16 @ 8,5
Set 2: 20 kg × 16 @ 8,5
Set 3: 20 kg × 16 @ 8,5
Set 4: 20 kg × 16 @ 9

Running (Treadmill)
Set 1: 5:00

Progress H Tag 4
Freitag, 20. Oktober 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: 90 kg × 1 [Warm-Up]
Set 4: 125 kg × 1 @ 8
Set 5: 130 kg × 1 @ 8
Set 6: 107,5 kg × 3 @ 7,5
Set 7: 107,5 kg × 3 @ 8

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 71,25 kg × 5 @ 8
Set 4: 71,25 kg × 5 @ 8,5
Set 5: 71,25 kg × 5 @ 8,5
Set 6: 71,25 kg × 5 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 17 @ 8
Set 2: 8 kg × 17 @ 8,5
Set 3: 8 kg × 17 @ 8,5
Set 4: 8 kg × 17 @ 9

Sit Up
Set 1: 21 wiederh. @ 7,5
Set 2: 21 wiederh. @ 8
Set 3: 21 wiederh. @ 8,5
Set 4: 21 wiederh. @ 9

Back Extension
Set 1: +20 kg × 16 @ 8
Set 2: +20 kg × 16 @ 8,5
Set 3: +20 kg × 16 @ 8,5
Set 4: +20 kg × 16 @ 9

Running (Treadmill)
Set 1: 15:00

Progress H Tag 1
Montag, 23. Oktober 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: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 100 kg × 3 @ 7,5
Set 5: 90 kg × 3 @ 7
Set 6: 90 kg × 3 @ 7

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

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 80 kg × 1 @ 7,5
Set 5: 82,5 kg × 1 @ 8
Set 6: 70 kg × 3 @ 7,5
Set 7: 70 kg × 3 @ 7,5
Set 8: 70 kg × 3 @ 8

Banded Dead Bugs
Set 1: 16 wiederh. @ 8
Set 2: 16 wiederh. @ 8,5
Set 3: 16 wiederh. @ 8,5
Set 4: 16 wiederh. @ 9

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 10 @ 8
Set 4: 67,5 kg × 10 @ 8,5
Set 5: 67,5 kg × 10 @ 8,5
Set 6: 67,5 kg × 10 @ 9

Running (Treadmill)
Set 1: 5:00

Progress H Tag 2
Dienstag, 24. Oktober 2023 um 05:40

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: 105 kg × 3 @ 7
Set 5: 105 kg × 3 @ 6,5

Paused Deadlift
Set 1: 85 kg × 3 @ 6,5

Face Pull (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 15 kg × 12 @ 7
Set 3: 15 kg × 12 @ 7,5
Set 4: 15 kg × 12 @ 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
Set 5: 65 kg × 5 @ 7,5

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 @ 7,5
Set 5: 57,5 kg × 10 @ 7,5
Set 6: 57,5 kg × 10 @ 8

Stir The Pot
Set 1: 30 wiederh. @ 8
Set 2: 30 wiederh. @ 8,5
Set 3: 30 wiederh. @ 8,5
Set 4: 30 wiederh. @ 9

Bicep Curl (Dumbbell)
Set 1: 12 kg × 20 @ 8
Set 2: 12 kg × 20 @ 8,5
Set 3: 12 kg × 20 @ 9
Set 4: 12 kg × 20 @ 9,5

Running (Treadmill)
Set 1: 15:00

Morgen-Workout
Mittwoch, 25. Oktober 2023 um 06:45

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

Progress H Tag 3
Donnerstag, 26. Oktober 2023 um 05:42

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: 105 kg × 1 @ 7,5
Set 5: 115 kg × 1 @ 9
Set 6: 95 kg × 3 @ 8
Set 7: 95 kg × 3 @ 8,5

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8
Set 4: 17,5 kg × 12 @ 8

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 77,5 kg × 3 @ 8
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: 10 kg × 5 [Warm-Up]
Set 2: 16,25 kg × 12 @ 7,5
Set 3: 16,25 kg × 12 @ 8

Quadrup Rows
Set 1: 20 kg × 17 @ 8,5
Set 2: 20 kg × 17 @ 8,5
Set 3: 20 kg × 17 @ 8,5
Set 4: 20 kg × 17 @ 9

Running (Treadmill)
Set 1: 10:00

Progress H Tag 4
Freitag, 27. Oktober 2023 um 04:44

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: 125 kg × 1 @ 8,5
Set 5: 135 kg × 1 @ 8,5
Set 6: 110 kg × 3 @ 7,5
Set 7: 110 kg × 3 @ 8

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 5 @ 8
Set 4: 72,5 kg × 5 @ 8,5
Set 5: 72,5 kg × 5 @ 8,5
Set 6: 72,5 kg × 5 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 8 kg × 18 @ 8
Set 2: 8 kg × 18 @ 8,5
Set 3: 8 kg × 18 @ 8,5
Set 4: 8 kg × 18 @ 9

Sit Up
Set 1: 22 wiederh. @ 7,5
Set 2: 22 wiederh. @ 8
Set 3: 22 wiederh. @ 8,5
Set 4: 22 wiederh. @ 9

Back Extension
Set 1: +20 kg × 17 @ 8
Set 2: +20 kg × 17 @ 8,5
Set 3: +20 kg × 17 @ 8,5
Set 4: +20 kg × 17 @ 9

Running (Treadmill)
Set 1: 45:00

Progress H Tag 1
Montag, 30. Oktober 2023 um 05:46

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: 102,5 kg × 1 @ 7,5
Set 5: 90 kg × 3 @ 7
Set 6: 90 kg × 3 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 65 kg × 1 [Warm-Up]
Set 4: 75 kg × 1 @ 7,5
Set 5: 80 kg × 1 @ 8
Set 6: 67,5 kg × 3 @ 7,5
Set 7: 67,5 kg × 3 @ 7,5
Set 8: 67,5 kg × 3 @ 8

Banded Dead Bugs
Set 1: 17 wiederh. @ 8
Set 2: 17 wiederh. @ 8,5
Set 3: 17 wiederh. @ 8,5
Set 4: 17 wiederh. @ 9

Running (Treadmill)
Set 1: 15:00

Morgen-Workout
Dienstag, 31. Oktober 2023 um 08:38

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Running (Treadmill)
Set 1: 55:00

Bin etwas Kränklich deshalb nur etwas Mobilität und Chilliges Laufband

Morgen-Workout
Montag, 6. November 2023 um 06:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Running (Treadmill)
Set 1: 55:00

Guten Morgen Zusammen,
habe jetzt fast ne Woche Pausieren müssen da ich doch etwas mehr erkältet war als ich dachte
Nebenhöhlen zu und Kopfweh war auch dabei
jetzt so langsam geht es wieder aber muss noch bisschen langsam machen aber denk bis ende der Woche sollte es wieder gehen denk ich

Kam wohl kaum einer drumherum in letzter Zeit.
Hoffentlich jetzt wieder aufwärts.

Netzokhul hat geschrieben: 6. Nov 2023, 11:08 Kam wohl kaum einer drumherum in letzter Zeit.
Hoffentlich jetzt wieder aufwärts.

Ja so langsam geht es wieder aufwärts
konnte sogar heute etwas moderat Trainieren

Progress H Tag 1
Dienstag, 7. November 2023 um 05:47

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 1 @ 6,5
Set 5: 80 kg × 3 @ 6
Set 6: 80 kg × 3 @ 6

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

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 2 [Warm-Up]
Set 4: 70 kg × 1 @ 6,5
Set 5: 75 kg × 1 @ 7
Set 6: 65 kg × 3 @ 7,5
Set 7: 65 kg × 3 @ 7,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 7
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 7,5
Set 4: 15 wiederh. @ 8

Running (Treadmill)
Set 1: 15:00

Erstes Workout war gar nicht so schlecht
war aber sehr moderat aber ging gut

Morgen-Workout
Mittwoch, 8. November 2023 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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

Heute nochmal Langsam Mobilität und etwas Laufen aufm Laufband morgen nochmal Krafttraining dann nächste Woche wollte ich normal weiter machen