Lifters Lounge

[mention]gpower20[/mention]
Bist du mit Progress eigentlich zufrieden? Gibt gerade im Blockfriday Sale Rabatt bei Pascal und ich überlege mal zuzuschalgen. Bin mir aber nicht sicher, da ich ja nicht wirklich Powerlifter bin sondern mir da eher etwas ergänzendes zum Ausdauertraining basteln will.

Christoph hat geschrieben: 24. Nov 2023, 11:28 @gpower20
Bist du mit Progress eigentlich zufrieden? Gibt gerade im Blockfriday Sale Rabatt bei Pascal und ich überlege mal zuzuschalgen. Bin mir aber nicht sicher, da ich ja nicht wirklich Powerlifter bin sondern mir da eher etwas ergänzendes zum Ausdauertraining basteln will.

Ja bin sehr zufrieden
hab es auch im Angebot gekauft damals und kann nicht meckern ist halt ne super Excel wo man alles mögliche noch einstellen kann
find ich schon gut

Progress H Tag 1
Montag, 27. November 2023 um 05:48

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 @ 7
Set 5: 90 kg × 4 @ 7,5
Set 6: 90 kg × 4 @ 8

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

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 3 @ 7
Set 4: 65 kg × 5 @ 7,5
Set 5: 65 kg × 5 @ 7,5
Set 6: 65 kg × 5 @ 8

Banded Dead Bugs
Set 1: 20 wiederh. @ 8
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9

Bulgarian Split Squat
Set 1: 20 kg × 8 @ 7,5
Set 2: 20 kg × 8 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 @ 7
Set 3: 20 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 67,5 kg × 8 @ 8
Set 4: 67,5 kg × 8 @ 8,5
Set 5: 67,5 kg × 10 @ 8,5
Set 6: 67,5 kg × 10 @ 9

Running (Treadmill)
Set 1: 5:00

Neuer Kraftblock gestartet

Progress H Tag 2
Dienstag, 28. November 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: 90 kg × 1 [Warm-Up]
Set 4: 117,5 kg × 4 @ 7,5
Set 5: 117,5 kg × 4 @ 8
Set 6: 107,5 kg × 6 @ 8
Set 7: 107,5 kg × 6 @ 8,5

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

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

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 4 [Warm-Up]
Set 3: 72,5 kg × 8 @ 8
Set 4: 72,5 kg × 8 @ 8,5
Set 5: 72,5 kg × 8 @ 8,5
Set 6: 72,5 kg × 8 @ 9

Bicep Curl (Dumbbell)
Set 1: 16 kg × 10 @ 7,5
Set 2: 16 kg × 10 @ 8
Set 3: 16 kg × 10 @ 8
Set 4: 16 kg × 10 @ 8,5

Running (Treadmill)
Set 1: 5:00

Lief gut heute

Morgen-Workout
Mittwoch, 29. November 2023 um 07:45

Running (Treadmill)
Set 1: 1:30:00

Progress H Tag 3
Donnerstag, 30. November 2023 um 05:46

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 @ 7,5
Set 5: 75 kg × 5 @ 7
Set 6: 75 kg × 5 @ 7,5

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 5 @ 7,5
Set 3: 27,5 kg × 5 @ 8

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

Bulgarian Split Squat
Set 1: 28 kg × 6

Quadrup Rows
Set 1: 24 kg × 12 @ 8,5
Set 2: 24 kg × 12 @ 8,5
Set 3: 24 kg × 12 @ 8,5
Set 4: 24 kg × 12 @ 9

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

Running (Treadmill)
Set 1: 5:00

PIN Squats schon beschissen aber wenns hilft :P

Progress H Tag 4
Freitag, 1. Dezember 2023 um 05:36

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: 90 kg × 1 [Warm-Up]
Set 4: 100 kg × 3 @ 7
Set 5: 95 kg × 5 @ 7
Set 6: 95 kg × 5 @ 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 @ 9

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

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

Lateral Raise (Dumbbell)
Set 1: 12 kg × 12 @ 8
Set 2: 12 kg × 12 @ 8,5
Set 3: 12 kg × 12 @ 8,5
Set 4: 12 kg × 12 @ 9

Sit Up
Set 1: 23 wiederh. @ 7,5
Set 2: 23 wiederh. @ 8
Set 3: 23 wiederh. @ 8,5
Set 4: 23 wiederh. @ 9

Back Extension
Set 1: +20 kg × 18 @ 8
Set 2: +20 kg × 18 @ 8,5
Set 3: +20 kg × 18 @ 8,5
Set 4: +20 kg × 18 @ 9

Running (Treadmill)
Set 1: 10:00

Wieder eine Woche geschafft

Progress H Tag 1
Montag, 4. Dezember 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: 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 × 10 [Warm-Up]
Set 2: 26,25 kg × 6 @ 8
Set 3: 26,25 kg × 6 @ 8
Set 4: 26,25 kg × 6 @ 8,5
Set 5: 26,25 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 72,5 kg × 3 @ 7
Set 4: 65 kg × 5 @ 7,5
Set 5: 65 kg × 5 @ 7,5
Set 6: 65 kg × 5 @ 8

Banded Dead Bugs
Set 1: 20 wiederh. @ 8
Set 2: 20 wiederh. @ 8,5
Set 3: 20 wiederh. @ 8,5
Set 4: 20 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 5 @ 7,5
Set 3: 22,5 kg × 5

Bulgarian Split Squat
Set 1: 24 kg × 8 @ 7,5
Set 2: 24 kg × 8 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 3 [Warm-Up]
Set 3: 67,5 kg × 9 @ 8
Set 4: 67,5 kg × 9 @ 8,5
Set 5: 67,5 kg × 9 @ 8,5
Set 6: 67,5 kg × 9 @ 9

Running (Treadmill)
Set 1: 5:00

Lief soweit gut kann nicht klagen

Progress H Tag 2
Dienstag, 5. Dezember 2023 um 05:45

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: 117,5 kg × 4 @ 7
Set 5: 117,5 kg × 4 @ 7,5
Set 6: 107,5 kg × 6 @ 7
Set 7: 107,5 kg × 6 @ 7,5

Stir The Pot
Set 1: 32 wiederh. @ 8
Set 2: 32 wiederh. @ 8,5
Set 3: 32 wiederh. @ 8,5
Set 4: 32 wiederh. @ 9

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

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 × 5 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 9 @ 8
Set 4: 72,5 kg × 9 @ 8,5
Set 5: 72,5 kg × 9 @ 8,5
Set 6: 72,5 kg × 9 @ 9

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

Running (Treadmill)
Set 1: 0:01

Guten Training
hatte wohl letzte Woche bei Bank und Pulldown ein Satz vergessen
Zeitlich war es heute aber etwas eng zu spät angefangen und dann noch etwas länger gebraucht aber war gut

Morgen-Workout
Mittwoch, 6. Dezember 2023 um 06:44

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

Gemütliche Runde heute

Progress H Tag 3
Donnerstag, 7. Dezember 2023 um 05:44

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 @ 7,5
Set 5: 75 kg × 5 @ 7
Set 6: 75 kg × 5 @ 7,5

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

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

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 66,25 kg × 4 @ 7
Set 4: 66,25 kg × 4 @ 7,5
Set 5: 66,25 kg × 4 @ 8

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

Quadrup Rows
Set 1: 24 kg × 13 @ 8
Set 2: 24 kg × 13 @ 8,5
Set 3: 24 kg × 13 @ 8,5
Set 4: 24 kg × 13 @ 9

Bicep Curl (Cable)
Set 1: 15 kg × 13 @ 8
Set 2: 15 kg × 13 @ 8,5
Set 3: 15 kg × 13 @ 8,5
Set 4: 15 kg × 13 @ 9

Running (Treadmill)
Set 1: 15:00

Progress H Tag 4
Freitag, 8. Dezember 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: 90 kg × 1 [Warm-Up]
Set 4: 102,5 kg × 3 @ 7
Set 5: 97,5 kg × 5 @ 7
Set 6: 97,5 kg × 5 @ 7,5

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 @ 9

Bench Pin Press
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 5 @ 7
Set 4: 62,5 kg × 5 @ 7

Chest Fly (Dumbbell)
Set 1: 12 kg × 17 @ 8
Set 2: 12 kg × 17 @ 8,5

Lateral Raise (Dumbbell)
Set 1: 12 kg × 13 @ 8
Set 2: 12 kg × 13 @ 8,5
Set 3: 12 kg × 13 @ 8,5
Set 4: 12 kg × 13 @ 9

Sit Up
Set 1: 24 wiederh. @ 7,5
Set 2: 24 wiederh. @ 8
Set 3: 24 wiederh. @ 8,5
Set 4: 24 wiederh. @ 9

Back Extension
Set 1: +20 kg × 19 @ 8
Set 2: +20 kg × 19 @ 8,5
Set 3: +20 kg × 19 @ 8,5
Set 4: +20 kg × 19 @ 9

Running (Treadmill)
Set 1: 10:00

Progress H Tag 1
Montag, 11. Dezember 2023 um 05:41

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

Triceps Extension
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 6 @ 8
Set 3: 27,5 kg × 6 @ 8
Set 4: 27,5 kg × 6 @ 8,5
Set 5: 27,5 kg × 6 @ 8,5

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 4 [Warm-Up]
Set 3: 77,5 kg × 2 @ 8
Set 4: 67,5 kg × 5 @ 8
Set 5: 67,5 kg × 5 @ 8
Set 6: 67,5 kg × 5 @ 8,5

Banded Dead Bugs
Set 1: 21 wiederh. @ 8,5
Set 2: 21 wiederh. @ 8,5
Set 3: 21 wiederh. @ 8,5
Set 4: 21 wiederh. @ 9

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 5 @ 7,5
Set 3: 23,75 kg × 5 @ 8

Bulgarian Split Squat
Set 1: 24 kg × 10 @ 8,5
Set 2: 24 kg × 10 @ 8,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 10 @ 8,5
Set 4: 67,5 kg × 10 @ 9
Set 5: 67,5 kg × 10 @ 9
Set 6: 67,5 kg × 10 @ 9,5

Running (Treadmill)
Set 1: 5:00

Manchmal ist es schon faszinierend
Schlecht geschlafen, kein Bock auf training
schmerzen im Fuss

dann geiles Training, keine schmerzen mehr danach
muss man nicht verstehen

Gute Laune gibts dann inklusive.

Netzokhul hat geschrieben: 11. Dez 2023, 16:38 Gute Laune gibts dann inklusive.

Das auf jeden Fall