Schildkrötenstories aus dem Pushergarten
Frustrierenden Defiwoche dafür, dass ich clean geblieben bin.
Vielleicht komme ich mit dem Highprotein/VielBewegungs-Ansatz aber einfach nicht weiter, wenn ich weiterhin nach Hungergefühl esse.
Not sure if noch eine Woche bisschen härter anziehen oder einfach zufrieden mit der Form sein
Vielleicht komme ich mit dem Highprotein/VielBewegungs-Ansatz aber einfach nicht weiter, wenn ich weiterhin nach Hungergefühl esse.
Not sure if noch eine Woche bisschen härter anziehen oder einfach zufrieden mit der Form sein
Du hast keine ausreichende Berechtigung, um die Dateianhänge dieses Beitrags anzusehen.
- Waschbär
- Lounge Ultra
- Beiträge: 5394
- Registriert: 9. Mär 2023, 19:32
- Geschlecht: Unschlüssig
- Sportart: fühlen
- Squat: 170
- Ich bin: gebrochen
Hast doch ne gute Wohlfühlform die man auch easy halten kann. EInfach deine 5 Wochen Urlaub genießen. 

Erst wenn der letzte Baum gerodet, der letzte Fluss vergiftet, der letzte Fisch gefangen ist, werdet ihr feststellen, dass man Geld nicht essen kann
Ja, oder ich rutsche einfach ins andere extrem hehe
FitNotes Workout - Montag 31st Juli 2023
Time: 07:47 – 08:51 (1h 04m)
Body Weight: 83.0 kgs
Total Volume: 8.990 Kg
Total Sets: 23
Total Reps: 155
** Deadlift (Semisumo) **
- Total Volume: 760 Kg
- Total Sets: 6
- Total Reps: 6
- 120.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 140.0 kgs x 1 rep
** Bulgarian Split Squats (2 DB) **
- Total Volume: 1.250 Kg
- Total Sets: 6
- Total Reps: 56
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps
- 27.5 kgs x 6 reps
- 27.5 kgs x 6 reps
- 17.5 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
** HS Glute Drive **
- Total Volume: 2.080 Kg
- Total Sets: 2
- Total Reps: 16
- 120.0 kgs x 8 reps [2c]
- 140.0 kgs x 8 reps [2c]
** Technogym Beinstrecker **
- Total Volume: 1.430 Kg
- Total Sets: 3
- Total Reps: 22
- 90.0 kgs x 8 reps
- 92.5 kgs x 5 reps
- 27.5 kgs x 9 reps
** Technogym Beinbeuger Sitzend **
- Total Volume: 1.070 Kg
- Total Sets: 3
- Total Reps: 27
- 60.0 kgs x 5 reps [Zu schwer, reset]
- 50.0 kgs x 10 reps
- 22.5 kgs x 12 reps
** Wadenheben BP **
- Total Volume: 2.400 Kg
- Total Sets: 2
- Total Reps: 18
- 150.0 kgs x 8 reps [PR]
- 120.0 kgs x 10 reps
** Toes2Bar **
- Total Sets: 1
- Total Reps: 10
- 10 reps
FitNotes Workout - Montag 31st Juli 2023
Time: 07:47 – 08:51 (1h 04m)
Body Weight: 83.0 kgs
Total Volume: 8.990 Kg
Total Sets: 23
Total Reps: 155
** Deadlift (Semisumo) **
- Total Volume: 760 Kg
- Total Sets: 6
- Total Reps: 6
- 120.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 140.0 kgs x 1 rep
** Bulgarian Split Squats (2 DB) **
- Total Volume: 1.250 Kg
- Total Sets: 6
- Total Reps: 56
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps
- 27.5 kgs x 6 reps
- 27.5 kgs x 6 reps
- 17.5 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
** HS Glute Drive **
- Total Volume: 2.080 Kg
- Total Sets: 2
- Total Reps: 16
- 120.0 kgs x 8 reps [2c]
- 140.0 kgs x 8 reps [2c]
** Technogym Beinstrecker **
- Total Volume: 1.430 Kg
- Total Sets: 3
- Total Reps: 22
- 90.0 kgs x 8 reps
- 92.5 kgs x 5 reps
- 27.5 kgs x 9 reps
** Technogym Beinbeuger Sitzend **
- Total Volume: 1.070 Kg
- Total Sets: 3
- Total Reps: 27
- 60.0 kgs x 5 reps [Zu schwer, reset]
- 50.0 kgs x 10 reps
- 22.5 kgs x 12 reps
** Wadenheben BP **
- Total Volume: 2.400 Kg
- Total Sets: 2
- Total Reps: 18
- 150.0 kgs x 8 reps [PR]
- 120.0 kgs x 10 reps
** Toes2Bar **
- Total Sets: 1
- Total Reps: 10
- 10 reps
- MattDemon
- Lounge Ultra
- Beiträge: 3634
- Registriert: 14. Jun 2023, 12:03
- Alter: 25
- Trainingsbeginn: 2021
- Körpergröße: 183
- Körpergewicht: 101
- Sportart: Steckenpferd Reiten
- Bench: 160
- Lieblingsübung: Stapler fahren
- Ich bin: krank
Hallo anus
gutes trenning
bist du immernoch interessiert an meiner Pusher_Jogginghose? wolltest die mir mal abkaufen für teures geld
gutes trenning
bist du immernoch interessiert an meiner Pusher_Jogginghose? wolltest die mir mal abkaufen für teures geld
FitNotes Workout - Mittwoch 2nd August 2023
Time: 06:51 – 07:58 (1h 06m)
Body Weight: 82.05 kgs
Total Volume: 7.714,5 Kg
Total Sets: 25
Total Reps: 252
** OHP (Sitzend, Dumbbells) **
- Total Volume: 430 Kg
- Total Sets: 3
- Total Reps: 15
- 30.0 kgs x 4 reps [Traurig]
- 30.0 kgs x 3 reps [Noch trauriger]
- 27.5 kgs x 8 reps
** Technogym Brustpresse OG **
- Total Volume: 2.475 Kg
- Total Sets: 4
- Total Reps: 30
- 97.5 kgs x 2 reps [(????????? Letzte Woche 7)]
- 85.0 kgs x 10 reps [PR] [???]
- 85.0 kgs x 8 reps
- 75.0 kgs x 10 reps
** Technogym Butterfly **
- Total Volume: 1.200 Kg
- Total Sets: 3
- Total Reps: 24
- 57.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 40.0 kgs x 8 reps
** Technogym Seitheben EA **
- Total Volume: 2.525 Kg
- Total Sets: 6
- Total Reps: 102
- 27.5 kgs x 15 reps [PR]
- 27.5 kgs x 15 reps
- 30.0 kgs x 13 reps [PR]
- 30.0 kgs x 13 reps
- 20.0 kgs x 23 reps [PR]
- 20.0 kgs x 23 reps
** Pushdown (Cable, SZ) **
- Total Volume: 764,5 Kg
- Total Sets: 3
- Total Reps: 26
- 31.25 kgs x 8 reps
- 32.75 kgs x 8 reps [PR]
- 25.25 kgs x 10 reps
** Pushdown (cable, single rope) **
- Total Volume: 320 Kg
- Total Sets: 4
- Total Reps: 44
- 8.75 kgs x 9 reps
- 8.75 kgs x 9 reps
- 6.25 kgs x 14 reps
- 6.25 kgs x 12 reps
** Toes2Bar **
- Total Sets: 2
- Total Reps: 11
- 6 reps
- 5 reps
Time: 06:51 – 07:58 (1h 06m)
Body Weight: 82.05 kgs
Total Volume: 7.714,5 Kg
Total Sets: 25
Total Reps: 252
** OHP (Sitzend, Dumbbells) **
- Total Volume: 430 Kg
- Total Sets: 3
- Total Reps: 15
- 30.0 kgs x 4 reps [Traurig]
- 30.0 kgs x 3 reps [Noch trauriger]
- 27.5 kgs x 8 reps
** Technogym Brustpresse OG **
- Total Volume: 2.475 Kg
- Total Sets: 4
- Total Reps: 30
- 97.5 kgs x 2 reps [(????????? Letzte Woche 7)]
- 85.0 kgs x 10 reps [PR] [???]
- 85.0 kgs x 8 reps
- 75.0 kgs x 10 reps
** Technogym Butterfly **
- Total Volume: 1.200 Kg
- Total Sets: 3
- Total Reps: 24
- 57.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 40.0 kgs x 8 reps
** Technogym Seitheben EA **
- Total Volume: 2.525 Kg
- Total Sets: 6
- Total Reps: 102
- 27.5 kgs x 15 reps [PR]
- 27.5 kgs x 15 reps
- 30.0 kgs x 13 reps [PR]
- 30.0 kgs x 13 reps
- 20.0 kgs x 23 reps [PR]
- 20.0 kgs x 23 reps
** Pushdown (Cable, SZ) **
- Total Volume: 764,5 Kg
- Total Sets: 3
- Total Reps: 26
- 31.25 kgs x 8 reps
- 32.75 kgs x 8 reps [PR]
- 25.25 kgs x 10 reps
** Pushdown (cable, single rope) **
- Total Volume: 320 Kg
- Total Sets: 4
- Total Reps: 44
- 8.75 kgs x 9 reps
- 8.75 kgs x 9 reps
- 6.25 kgs x 14 reps
- 6.25 kgs x 12 reps
** Toes2Bar **
- Total Sets: 2
- Total Reps: 11
- 6 reps
- 5 reps
FitNotes Workout - Donnerstag 3rd August 2023
Time: 07:15 – 08:34 (1h 18m)
Body Weight: 82.6 kgs
Total Volume: 10.651 Kg
Total Sets: 30
Total Reps: 275
** Pull Up **
- Total Volume: 310 Kg
- Total Sets: 4
- Total Reps: 13
- 45.0 kgs x 1 rep
- 30.0 kgs x 3 reps
- 35.0 kgs x 2 reps
- 15.0 kgs x 7 reps
** Row (Cable, High) **
- Total Volume: 2.015 Kg
- Total Sets: 3
- Total Reps: 29
- 75.0 kgs x 9 reps [PR]
- 77.5 kgs x 8 reps [PR]
- 60.0 kgs x 12 reps
** Lat Pulldown (MAG, Breit) **
- Total Volume: 2.790 Kg
- Total Sets: 4
- Total Reps: 29
- 90.0 kgs x 6 reps
- 100.0 kgs x 6 reps
- 110.0 kgs x 6 reps
- 90.0 kgs x 11 reps [PR]
** Row (Cable, MAG, Breit) **
- Total Volume: 1.945 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 9 reps
- 75.0 kgs x 8 reps
- 55.0 kgs x 13 reps
** Rear Delt Spidermans **
- Total Volume: 290,5 Kg
- Total Sets: 2
- Total Reps: 22
- 12.75 kgs x 12 reps
- 13.75 kgs x 10 reps
** Curl (Dumbbells) **
- Total Volume: 312,5 Kg
- Total Sets: 2
- Total Reps: 17
- 20.0 kgs x 6 reps
- 17.5 kgs x 11 reps
** Curls (SZ, OG) **
- Total Volume: 490 Kg
- Total Sets: 2
- Total Reps: 18
- 25.0 kgs x 10 reps [PR]
- 30.0 kgs x 8 reps [PR]
** HS Rear Delt **
- Total Volume: 1.526 Kg
- Total Sets: 4
- Total Reps: 49
- 24.0 kgs x 12 reps
- 29.0 kgs x 12 reps
- 33.0 kgs x 12 reps
- 38.0 kgs x 13 reps [PR]
** HS Rear Delt (ea) **
- Total Volume: 972 Kg
- Total Sets: 4
- Total Reps: 48
- 19.0 kgs x 12 reps
- 19.0 kgs x 12 reps
- 21.5 kgs x 12 reps [PR]
- 21.5 kgs x 12 reps
** Ab-Wheel (standing, band-supported) **
- Total Sets: 2
- Total Reps: 20
- 10 reps [Gelb]
- 10 reps [Gelb]
Time: 07:15 – 08:34 (1h 18m)
Body Weight: 82.6 kgs
Total Volume: 10.651 Kg
Total Sets: 30
Total Reps: 275
** Pull Up **
- Total Volume: 310 Kg
- Total Sets: 4
- Total Reps: 13
- 45.0 kgs x 1 rep
- 30.0 kgs x 3 reps
- 35.0 kgs x 2 reps
- 15.0 kgs x 7 reps
** Row (Cable, High) **
- Total Volume: 2.015 Kg
- Total Sets: 3
- Total Reps: 29
- 75.0 kgs x 9 reps [PR]
- 77.5 kgs x 8 reps [PR]
- 60.0 kgs x 12 reps
** Lat Pulldown (MAG, Breit) **
- Total Volume: 2.790 Kg
- Total Sets: 4
- Total Reps: 29
- 90.0 kgs x 6 reps
- 100.0 kgs x 6 reps
- 110.0 kgs x 6 reps
- 90.0 kgs x 11 reps [PR]
** Row (Cable, MAG, Breit) **
- Total Volume: 1.945 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 9 reps
- 75.0 kgs x 8 reps
- 55.0 kgs x 13 reps
** Rear Delt Spidermans **
- Total Volume: 290,5 Kg
- Total Sets: 2
- Total Reps: 22
- 12.75 kgs x 12 reps
- 13.75 kgs x 10 reps
** Curl (Dumbbells) **
- Total Volume: 312,5 Kg
- Total Sets: 2
- Total Reps: 17
- 20.0 kgs x 6 reps
- 17.5 kgs x 11 reps
** Curls (SZ, OG) **
- Total Volume: 490 Kg
- Total Sets: 2
- Total Reps: 18
- 25.0 kgs x 10 reps [PR]
- 30.0 kgs x 8 reps [PR]
** HS Rear Delt **
- Total Volume: 1.526 Kg
- Total Sets: 4
- Total Reps: 49
- 24.0 kgs x 12 reps
- 29.0 kgs x 12 reps
- 33.0 kgs x 12 reps
- 38.0 kgs x 13 reps [PR]
** HS Rear Delt (ea) **
- Total Volume: 972 Kg
- Total Sets: 4
- Total Reps: 48
- 19.0 kgs x 12 reps
- 19.0 kgs x 12 reps
- 21.5 kgs x 12 reps [PR]
- 21.5 kgs x 12 reps
** Ab-Wheel (standing, band-supported) **
- Total Sets: 2
- Total Reps: 20
- 10 reps [Gelb]
- 10 reps [Gelb]
Tfw gemacht, hintere Schulter gespürt. FekgenetiKK hat geschrieben: 28. Jul 2023, 18:58 Bro Tipp, Reverse butterfly, Griffe mit der Hand Außenkante nehmen, sitz so einstellen dass deine Hände ca 5 cm HÖHER sind als die Schulter.
Ellbogen zeigen nach aussen und bilden eine hohe mit den Händen.
Dann genauso bleiben und die Ellbogen nach hinten ziehen... Und squuueeeeeeze.
Ganz einfach![]()
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