Lifters Lounge

Samstag, 11.11.: Gym (96/365)

Z02W01T02

Beugen vorne:

• 40 / 50
• 60x5
• 70x5
• 80x8
• Joker: 90x3
• Joker: 100x1
• 80x3

Bank:

• 45
• 55x5
• 63x5
• 70x8 - Ellenbogen schmerzt weiterhin.
• Joker: 80x2

FitNotes Workout - Sonntag 12th November 2023

** Flat Barbell Bench Press **
- 70.0 kgs x 5 reps
- 90.0 kgs x 2 reps
- 115.0 kgs x 2 reps
- 115.0 kgs x 2 reps
- 115.0 kgs x 2 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Sumo Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 2 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps
- 140.0 kgs x 3 reps

** Stiff-Legged Deadlift **
- 112.5 kgs x 8 reps
- 112.5 kgs x 8 reps

** Close Grip Barbell Bench Press **
- 107.5 kgs x 3 reps
- 107.5 kgs x 3 reps
- 107.5 kgs x 3 reps

** Dumbbell Row **
- 37.5 kgs x 8 reps
- 37.5 kgs x 8 reps

** Seated Machine Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

FitNotes Workout - Dienstag 14th November 2023

** Flat Barbell Bench Press **
- 72.5 kgs x 5 reps
- 85.0 kgs x 4 reps
- 100.0 kgs x 3 reps
- 107.5 kgs x 3 reps
- 107.5 kgs x 3 reps
- 115.0 kgs x 2 reps
- 115.0 kgs x 2 reps
- 100.0 kgs x 4 reps
- 85.0 kgs x 6 reps
- 72.5 kgs x 8 reps

** Belt Squat **
- 80.0 kgs x 6 reps
- 120.0 kgs x 4 reps
- 160.0 kgs x 3 reps
- 210.0 kgs x 1 rep PR
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps

** Hip Thrusts **
- 130.0 kgs x 15 reps

** Leg Press **
- 190.0 kgs x 15 reps

** Seated Leg Curl Machine **
- 19.0 kgs x 10 reps
- 19.0 kgs x 10 reps
- 19.0 kgs x 10 reps

** Leg Extension Machine **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps

** Barbell Curl **
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps
- 20.0 kgs x 20 reps

** Rear Delt Machine Fly **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

** Crunch **
- 20 reps
- 20 reps
- 20 reps

Nachtrag

FitNotes Workout - Donnerstag 16th November 2023

** Flat Barbell Bench Press **
- 70.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 105.0 kgs x 3 reps
- 122.5 kgs x 4 reps AMRAP NO PR

** Sumo Deadlift **
- 70.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 170.0 kgs x 1 rep
- 200.0 kgs x 1 rep
- 220.0 kgs x 0 reps
Hat sich leider keinen Centimeter bewegt. Leider recht enttäuschend, da sich die 215kg vor einem Monat recht solide angefühlt haben. Es liegt wohl daran, dass ich momentan das Laufen priorisiere und allgemein an wenig Schlaf/viel Stress.

** Triceps Machine **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Parallel Bar Triceps Dip **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Pull Up **
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Dumbbell Hammer Curl **
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps

** Lateral Dumbbell Raise **
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

FitNotes Workout - Sonntag 19th November 2023

** Belt Squat **
- 40.0 kgs x 6 reps
- 80.0 kgs x 5 reps
- 155.0 kgs x 5 reps
- 155.0 kgs x 5 reps
- 155.0 kgs x 5 reps
- 155.0 kgs x 5 reps
- 155.0 kgs x 5 reps

** Flat Barbell Bench Press **
- 70.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 115.0 kgs x 5 reps PR
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 117.5 kgs x 3 reps
- 117.5 kgs x 3 reps

Erster Satz war zwar ein Rep-PR, aber hab gemerkt, dass für drei weitere Sätze mit dem Gewicht kein Saft da ist.

** Leg Press **
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps

** Rope Push Down **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Viking Press **
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps
- 55.0 kgs x 8 reps

** Pull Up **
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Dumbbell Curl **
- 15.0 kgs x 13 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Rear Delt Machine Fly **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

Sonntag, 19.11.: Bouldern (97/365)

• Ne gute Stunde gebouldert, nebenbei noch ein paar BWEs (Dips, Klimmzüge in allen Variationen) und Presses

Versuche mich mal an der 4 day Version von dem hier:

https://liftvault.com/programs/strength ... readsheet/

FitNotes Workout - Mittwoch 22nd November 2023

** Flat Barbell Bench Press **
- 70.0 kgs x 5 reps
- 90.0 kgs x 3 reps
- 115.0 kgs x 3 reps
- 115.0 kgs x 3 reps
- 115.0 kgs x 3 reps
- 115.0 kgs x 3 reps

** Incline Dumbbell Bench Press **
- 37.5 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Pendlay Row **
- 70.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Pull Up **
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Seated Dumbbell Press **
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps

** Barbell Curl **
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Triceps Machine **
- 40.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps

FitNotes Workout - Donnerstag 23rd November 2023

** Belt Squat **
- 40.0 kgs x 6 reps
- 80.0 kgs x 4 reps
- 120.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 190.0 kgs x 3 reps
- 195.0 kgs x 3 reps
- 200.0 kgs x 3 reps

** Deadlift **
- 70.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 150.0 kgs x 1 rep
- 190.0 kgs x 3 reps
- 190.0 kgs x 3 reps
- 190.0 kgs x 3 reps

** Leg Press **
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps

** Seated Leg Curl Machine **
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps

** Seated Calf Raise Machine **
- 45.0 kgs x 10 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps

FitNotes Workout - Sonntag 26th November 2023

** Incline Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps

** Seated Machine Fly **
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Seated Cable Row **
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps

** Dumbbell Row **
- 37.5 kgs x 8 reps
- 37.5 kgs x 8 reps
- 37.5 kgs x 8 reps
- 37.5 kgs x 8 reps

** Dumbbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Rope Push Down **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

FitNotes Workout - Montag 27th November 2023

** Hack Squat (Narrow Stance) **
- 40.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Hip Thrusts **
- 160.0 kgs x 8 reps
- 160.0 kgs x 8 reps
- 160.0 kgs x 8 reps
- 160.0 kgs x 8 reps

** Leg Extension Machine **
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Standing Leg Curl **
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

** Standing Calf Raise Machine **
- 115.0 kgs x 12 reps
- 115.0 kgs x 12 reps
- 115.0 kgs x 12 reps

Montag, 27.11.: Gym (98/365)

Beugen vorne:

• 40 / 50
• 60x5
• 70x5
• 80x5x5x3
• 90x3

Press:

• 30
• 40x5x5
• 45x5
• 50x4

Rudern:

• Concept 2 - 2,0km

FitNotes Workout - Dienstag 28th November 2023

** Flat Barbell Bench Press **
- 70.0 kgs x 5 reps
- 90.0 kgs x 2 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps

** Incline Dumbbell Bench Press **
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Pendlay Row **
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Pull Up **
- 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 8 reps

** Seated Dumbbell Press **
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps

** EZ-Bar Curl **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Rope Push Down **
- 60.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps

FitNotes Workout - Freitag 1st Dezember 2023

** Belt Squat **
- 40.0 kgs x 6 reps
- 80.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 160.0 kgs x 3 reps
- 200.0 kgs x 4 reps
- 200.0 kgs x 4 reps
- 200.0 kgs x 4 reps
- 200.0 kgs x 4 reps

** Deadlift **
- 70.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 150.0 kgs x 1 rep
- 190.0 kgs x 3 reps
- 190.0 kgs x 3 reps
- 190.0 kgs x 3 reps
- 190.0 kgs x 3 reps

** Leg Press **
- 240.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 12 reps

** Seated Leg Curl Machine **
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Seated Calf Raise Machine **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Crunch **
- 20 reps
- 20 reps
- 20 reps

strengthdom hat geschrieben: 22. Nov 2023, 20:46 Versuche mich mal an der 4 day Version von dem hier:

https://liftvault.com/programs/strength ... readsheet/

Schönes Programm. Nachdem du weiter mit Fitnotes loggst, wirst du wohl nicht die Boostcamp App nutzen.

Waldo hat geschrieben: 2. Dez 2023, 07:33

strengthdom hat geschrieben: 22. Nov 2023, 20:46 Versuche mich mal an der 4 day Version von dem hier:

https://liftvault.com/programs/strength ... readsheet/

Schönes Programm. Nachdem du weiter mit Fitnotes loggst, wirst du wohl nicht die Boostcamp App nutzen.

Macht bis jetzt auch wirklich Freude und mal nett zur Abwechslung mehr zu "pumpen".
Und stimmt, nutze wie ein Neandertaler das Excel Spreadsheet und Fitnotes während des Trainings parallel. Verfügt Boostcamp denn über das Programm?

Heutiges Training:
FitNotes Workout - Samstag 2nd Dezember 2023

** Incline Barbell Bench Press **
- 80.0 kgs x 9 reps
- 80.0 kgs x 9 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Seated Machine Fly **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Seated Cable Row **
- 72.5 kgs x 10 reps
- 72.5 kgs x 10 reps
- 72.5 kgs x 10 reps
- 72.5 kgs x 10 reps

** Dumbbell Row **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Dumbbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Rope Push Down **
- 65.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps