Seite 22 von 33
Re: Chris Sein log
Verfasst: 22. Feb 2024, 07:21
von gpower20
Vault Tag 3
Donnerstag, 22. Februar 2024 um 05:27
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Tempo Squats 3-1-0
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 × 3 @ 7,5
Set 5: 70 kg × 6 @ 6
Set 6: 70 kg × 6 @ 6
Set 7: 70 kg × 6 @ 6
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 @ 7,5
Set 4: 60 kg × 6 @ 6,5
Set 5: 60 kg × 6 @ 6,5
Set 6: 60 kg × 6 @ 7
Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8,5
Quadrup Rows
Set 1: 24 kg × 15 @ 8
Set 2: 24 kg × 12 @ 8,5
Bulgarian Split Squat
Set 1: 28 kg × 10 @ 7
Set 2: 28 kg × 10 @ 8,5
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 23. Feb 2024, 08:16
von gpower20
Vault Tag 4
Freitag, 23. Februar 2024 um 05:42
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Incline Bench Press (Dumbbell)
Set 1: 12 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 24 kg × 8 @ 7
Set 4: 24 kg × 8 @ 7
Set 5: 24 kg × 8 @ 8,5
Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 7
Set 4: 50 kg × 12 @ 7,5
Triceps Extension (Cable)
Set 1: 0 kg × 10
Set 2: 0 kg × 10
Set 3: 0 kg × 10
Notizen: Einarmig
Sit Up
Set 1: 20 wiederh. @ 7
Set 2: 20 wiederh. @ 8,5
Back Extension
Set 1: 14 wiederh. @ 6
Set 2: 14 wiederh. @ 7,5
Hanging
Set 1: 0:30
Set 2: 0:35
Set 3: 0:35
Running (Treadmill)
Set 1: 20:00
Re: Chris Sein log
Verfasst: 26. Feb 2024, 08:07
von gpower20
Vault Tag 1
Montag, 26. Februar 2024 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: 105 kg × 3 @ 8
Set 5: 75 kg × 6 @ 6
Set 6: 75 kg × 6 @ 6
Set 7: 75 kg × 6 @ 6
Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7
Set 3: 17,5 kg × 12 @ 7
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 8 @ 7,5
Set 4: 52,5 kg × 10 @ 6
Set 5: 52,5 kg × 10 @ 6
Set 6: 52,5 kg × 10 @ 6
Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Pendlay Row (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 8 @ 7
Set 3: 60 kg × 8 @ 7
Running (Treadmill)
Set 1: 10:00
Immer Noch Rentner Workout aber wird langsam besser zum Glück ich hoff ich kann nächste Woche endlich mal wieder mehr gas geben
Re: Chris Sein log
Verfasst: 27. Feb 2024, 07:55
von gpower20
Vault Tag 2
Dienstag, 27. Februar 2024 um 05:42
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: 105 kg × 3 @ 8
Set 5: 80 kg × 6 @ 6
Set 6: 80 kg × 6 @ 6
Set 7: 80 kg × 6 @ 6,5
Spoto Benchpress
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 × 3 @ 7
Set 5: 50 kg × 6 @ 6
Set 6: 50 kg × 6 @ 6
Set 7: 50 kg × 6 @ 6
Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 7
Set 4: 50 kg × 12 @ 7
Triceps Pushdown (Cable - Straight Bar)
Set 1: 15 kg × 12 @ 8
Set 2: 15 kg × 12 @ 8,5
Stir The Pot
Set 1: 30 wiederh. @ 6
Set 2: 30 wiederh. @ 6
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 28. Feb 2024, 07:52
von gpower20
Morgen-Workout
Mittwoch, 28. Februar 2024 um 06:42
Running (Treadmill)
Set 1: 1:10:00
Re: Chris Sein log
Verfasst: 29. Feb 2024, 07:22
von gpower20
Vault Tag 3
Donnerstag, 29. Februar 2024 um 05:43
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Tempo Squats 3-1-0
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 × 3 @ 7,5
Set 5: 70 kg × 6 @ 6
Set 6: 70 kg × 6 @ 6
Set 7: 70 kg × 6 @ 6
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 @ 7,5
Set 4: 60 kg × 6 @ 6,5
Set 5: 60 kg × 6 @ 6,5
Set 6: 60 kg × 6 @ 7
Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8,5
Quadrup Rows
Set 1: 24 kg × 15 @ 8
Set 2: 24 kg × 15 @ 8,5
Bulgarian Split Squat
Set 1: 28 kg × 10 @ 7
Set 2: 28 kg × 10 @ 8,5
Running (Treadmill)
Set 1: 10:00
Re: Chris Sein log
Verfasst: 1. Mär 2024, 08:06
von gpower20
Vault Tag 4
Freitag, 1. März 2024 um 05:44
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Incline Bench Press (Dumbbell)
Set 1: 12 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 24 kg × 8 @ 7
Set 4: 24 kg × 8 @ 7
Set 5: 24 kg × 8 @ 7,5
Lat Pulldown Closer Grip
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 7
Set 4: 50 kg × 12 @ 7,5
Sit Up
Set 1: 20 wiederh. @ 7
Set 2: 20 wiederh. @ 8,5
Back Extension
Set 1: 14 wiederh. @ 6
Set 2: 14 wiederh. @ 7,5
Running (Treadmill)
Set 1: 30:00
Re: Chris Sein log
Verfasst: 4. Mär 2024, 09:18
von gpower20
Progress Tag 1
Montag, 4. März 2024 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 × 3 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 1 [Warm-Up]
Set 5: 107,5 kg × 3 @ 8,5
Set 6: 80 kg × 5 @ 6,5
Set 7: 80 kg × 5 @ 7
Set 8: 80 kg × 5 @ 7
Face Pull (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7
Set 3: 17,5 kg × 12 @ 7
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 3 @ 7,5
Set 4: 60 kg × 5 @ 6
Set 5: 60 kg × 5 @ 6
Set 6: 60 kg × 5 @ 6
Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Pendlay Row (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 8 @ 7
Set 3: 60 kg × 8 @ 7
Running (Treadmill)
Set 1: 10:00
Aktuell ist echt der Wurm bei mir drin
seit Freitag Abend hab ich immer mal wieder Magenprobleme hoff bekomm keine Magen Darm Grippe oder sowas
Re: Chris Sein log
Verfasst: 11. Mär 2024, 07:55
von gpower20
So da bin ich wieder
ist wohl kein Magen Darm eher Magenschleimhautentzündung oder Geschwür auf jeden fall geht's mir schon besser
hab heute mal versucht langsam wieder einzusteigen
Progress Tag 1
Montag, 11. März 2024 um 05:43
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 × 1 [Warm-Up]
Set 5: 95 kg × 3 @ 8
Set 6: 70 kg × 5 @ 6
Set 7: 70 kg × 5 @ 6
Face Pull (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7
Set 3: 17,5 kg × 12 @ 7
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 65 kg × 3 @ 7
Set 4: 60 kg × 5 @ 6
Set 5: 60 kg × 5 @ 6
Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Pendlay Row (Barbell)
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 8 @ 7
Set 3: 60 kg × 8 @ 7
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 11. Mär 2024, 10:18
von Christoph
Magenschleimhautentzündung ist auch richtig kacke! Gute Besserung!
Re: Chris Sein log
Verfasst: 11. Mär 2024, 11:34
von gpower20
Christoph hat geschrieben: 11. Mär 2024, 10:18
Magenschleimhautentzündung ist auch richtig kacke! Gute Besserung!
Ist es echt hatte schon kein bock mehr was zu essen und das gibts bei mir eigentlich nie
naja denk das schlimmste ist jetzt rum
einzig gute war hab fast 3 kg verloren die Woche
denk aber auch fast nur Wasser
Re: Chris Sein log
Verfasst: 12. Mär 2024, 10:23
von gpower20
Vault Tag 2
Dienstag, 12. März 2024 um 05:41
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 × 3 @ 7,5
Set 5: 80 kg × 6 @ 6
Set 6: 80 kg × 6 @ 6
Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 3 @ 7
Set 4: 50 kg × 6 @ 6
Set 5: 50 kg × 6 @ 6
Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 12 @ 7
Set 4: 50 kg × 12 @ 7
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8,5
Stir The Pot
Set 1: 30 wiederh. @ 6
Set 2: 30 wiederh. @ 6
Running (Treadmill)
Set 1: 20:00
Re: Chris Sein log
Verfasst: 14. Mär 2024, 11:40
von gpower20
Morgen-Workout
Mittwoch, 13.März 2024 um 06:45
Running (Treadmill)
Set 1: 1:10:00
Vault Tag 3
Donnerstag, 14. März 2024 um 05:44
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Tempo Squats 3-1-0
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 × 3 @ 7,5
Set 5: 70 kg × 6 @ 6
Set 6: 70 kg × 6 @ 6
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 @ 8
Set 4: 60 kg × 6 @ 6,5
Set 5: 60 kg × 6 @ 6,5
Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 17,5 kg × 12 @ 7,5
Set 3: 17,5 kg × 12 @ 8,5
Quadrup Rows
Set 1: 24 kg × 15 @ 8
Set 2: 24 kg × 15 @ 8,5
Upright Row (cable)
Set 1: 5 kg × 12 @ 6,5
Set 2: 5 kg × 12 @ 7
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 18. Mär 2024, 07:50
von gpower20
Progress Tag 1
Montag, 18. März 2024 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: 90 kg × 1 [Warm-Up]
Set 5: 97,5 kg × 3 @ 8
Set 6: 75 kg × 5 @ 7
Set 7: 75 kg × 5 @ 7
Face Pull (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 18,75 kg × 12 @ 7
Set 3: 18,75 kg × 12 @ 7
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 3 @ 7,5
Set 4: 60 kg × 5 @ 7
Set 5: 60 kg × 5 @ 7,5
Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 8 @ 7,5
Set 4: 62,5 kg × 8 @ 8
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 19. Mär 2024, 07:59
von gpower20
Vault Tag 2
Dienstag, 19. März 2024 um 05:35
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 × 3 @ 7,5
Set 5: 80 kg × 6 @ 6,5
Set 6: 80 kg × 6 @ 7
Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 3 @ 7 [Warm-Up]
Set 4: 55 kg × 6 @ 6
Set 5: 55 kg × 6 @ 6
Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 55 kg × 12 @ 7
Set 4: 55 kg × 12 @ 7,5
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 8
Set 3: 20 kg × 10 @ 8,5
Stir The Pot
Set 1: 30 wiederh. @ 6
Set 2: 30 wiederh. @ 6
Running (Treadmill)
Set 1: 25:00