Seite 27 von 33
Re: Chris Sein log
Verfasst: 8. Jul 2024, 16:42
von gpower20
Vault Tag 4
Freitag, 5. Juli 2024 um 05:41
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7
Set 4: 20 kg × 10 @ 7,5
Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 5 @ 7
Set 4: 50 kg × 5 @ 7,5
Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 2 [Warm-Up]
Set 3: 42,5 kg × 5 @ 8,5
Set 4: 42,5 kg × 5 @ 8,5
Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh. @ 7,5
Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7,5
Set 3: 20 kg × 10 @ 8
Running (Treadmill)
Set 1: 15:00
Progress Tag 1
Montag, 8. Juli 2024 um 05:47
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 @ 10 [Warm-Up]
Set 5: 115 kg × 2 @ 9
Set 6: 85 kg × 5 @ 7,5
Set 7: 85 kg × 5 @ 8
Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 28,75 kg × 12 @ 8
Set 3: 28,75 kg × 12 @ 8,5
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1
Set 4: 85 kg × 3 @ 9
Set 5: 62,5 kg × 5 @ 7,5
Set 6: 62,5 kg × 5 @ 8
Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5
Triceps Extension
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 8,75 kg × 12 @ 7,5
Set 3: 8,75 kg × 12 @ 8
Set 4: 8,75 kg × 12 @ 8,5
Pendlay Row (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 6
Set 3: 40 kg × 5 @ 6
Running (Treadmill)
Set 1: 5:00
Re: Chris Sein log
Verfasst: 9. Jul 2024, 07:42
von gpower20
Vault Tag 2
Dienstag, 9. Juli 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: 80 kg × 3 @ 6
Set 4: 80 kg × 3 @ 6,5
Set 5: 80 kg × 3 @ 7
Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 25 kg × 12 @ 7,5
Set 3: 25 kg × 12 @ 7
Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 95 kg × 2 @ 9
Set 5: 70 kg × 6 @ 7
Set 6: 70 kg × 6 @ 7,5
Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 @ 6
Set 3: 40 kg × 5 @ 6
Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8
Set 3: 40 wiederh. @ 8,5
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 10. Jul 2024, 09:28
von gpower20
Morgen-Workout
Mittwoch, 10. Juli 2024 um 06:39
Running (Treadmill)
Set 1: 1:05:00
Heute keine lust auf Joggen gehabt war irgendwie zu müde
Re: Chris Sein log
Verfasst: 11. Jul 2024, 08:37
von gpower20
Vault Tag 3
Donnerstag, 11. Juli 2024 um 05:39
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: 100 kg × 5 @ 8
Set 5: 100 kg × 5 @ 8,5
Set 6: 100 kg × 5 @ 9
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 92,5 kg × 1 @ 8,5
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8,5
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 12 @ 8
Set 3: 25 kg × 12 @ 8,5
Quadrup Rows
Set 1: 16 kg × 15 @ 6
Set 2: 24 kg × 15 @ 8,5
Triceps Extension (Cable)
Set 1: 2,5 kg × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 7,5
Set 3: 10 kg × 12 @ 8
Set 4: 10 kg × 12 @ 8
Running (Treadmill)
Set 1: 10:00
Bank waren eigentlich 2 Wdh geplant aber naja lieber nach der einen aufgehört hat sich nicht danach angefühlt noch eine hoch zu bekommen
Re: Chris Sein log
Verfasst: 12. Jul 2024, 07:31
von gpower20
Vault Tag 4
Freitag, 12. Juli 2024 um 05:44
Running (Treadmill
Set 1: 5:00
Mobilität
Set 1: 5:00
Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 @ 6
Set 3: 30 kg × 5 @ 6
Set 4: 30 kg × 5 @ 6
Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7
Set 4: 20 kg × 10 @ 7,5
Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 3 [Warm-Up]
Set 3: 42,5 kg × 5 @ 8,5
Set 4: 42,5 kg × 5 @ 8,5
Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 51,25 kg × 5 @ 7
Set 4: 51,25 kg × 5 @ 7,5
Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh. @ 7,5
Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7,5
Set 3: 20 kg × 10 @ 8
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 15. Jul 2024, 08:24
von gpower20
Progress Tag 1
Montag, 15. Juli 2024 um 05:35
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 @ 10 [Warm-Up]
Set 5: 117,5 kg × 2 @ 9
Set 6: 85 kg × 5 @ 7,5
Set 7: 85 kg × 5 @ 8
Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 30 kg × 12 @ 8
Set 3: 30 kg × 12 @ 8,5
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 85 kg × 3 @ 9
Set 5: 62,5 kg × 6 @ 7,5
Set 6: 62,5 kg × 6 @ 8
Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5
Triceps Extension
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 10 kg × 12 @ 7,5
Set 3: 10 kg × 12 @ 8
Set 4: 10 kg × 12 @ 8,5
Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 @ 6
Set 3: 50 kg × 5 @ 6
Running (Treadmill)
Set 1: 10:00
Re: Chris Sein log
Verfasst: 16. Jul 2024, 08:02
von gpower20
Vault Tag 2
Dienstag, 16. Juli 2024 um 05:44
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: 85 kg × 3 @ 6,5
Set 4: 85 kg × 3 @ 6,5
Set 5: 85 kg × 3 @ 7
Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 26,25 kg × 12 @ 8
Set 3: 26,25 kg × 12 @ 8,5
Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 95 kg × 2 @ 9
Set 5: 70 kg × 6 @ 7
Set 6: 70 kg × 6 @ 7,5
Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 6
Set 3: 40 kg × 5 @ 6
Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8
Set 3: 40 wiederh. @ 8,5
Running (Treadmill)
Set 1: 10:00
Re: Chris Sein log
Verfasst: 17. Jul 2024, 13:46
von gpower20
Morgen-Workout
Mittwoch, 17. Juli 2024 um 06:12
Running (Treadmill)
Set 1: 1:10:00
Re: Chris Sein log
Verfasst: 18. Jul 2024, 07:47
von gpower20
Vault Tag 3
Donnerstag, 18. Juli 2024 um 05:36
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: 102,5 kg × 5 @ 8,5
Set 5: 102,5 kg × 5 @ 9
Set 6: 102,5 kg × 5 @ 9,5
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 90 kg × 1 @ 8,5
Set 5: 65 kg × 6 @ 8
Set 6: 65 kg × 6 @ 8,5
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 12 @ 8
Set 3: 25 kg × 12 @ 8,5
Quadrup Rows
Set 1: 16 kg × 15 @ 6
Set 2: 16 kg × 15 @ 7
Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 10 kg × 10 @ 7,5
Set 3: 10 kg × 12 @ 8
Set 4: 10 kg × 12 @ 8
Running (Treadmill)
Set 1: 15:00
Re: Chris Sein log
Verfasst: 19. Jul 2024, 08:18
von gpower20
Vault Tag 4
Freitag, 19. Juli 2024 um 05:38
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 32,5 kg × 5 @ 6
Set 3: 32,5 kg × 5 @ 6
Set 4: 32,5 kg × 5 @ 6
Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7
Set 4: 20 kg × 10 @ 7,5
Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 3 [Warm-Up]
Set 3: 45 kg × 5 @ 8,5
Set 4: 45 kg × 5 @ 8,5
Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 5 @ 7
Set 4: 52,5 kg × 5 @ 7,5
Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh. @ 7,5
Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7,5
Set 3: 20 kg × 10 @ 8
Running (Treadmill)
Set 1: 10:00
Re: Chris Sein log
Verfasst: 22. Jul 2024, 07:56
von gpower20
Progress Tag 1
Montag, 22. Juli 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 @ 10 [Warm-Up]
Set 5: 105 kg × 3 @ 7,5
Set 6: 75 kg × 5 @ 6
Set 7: 75 kg × 5 @ 6,5
Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 12 @ 6,5
Set 3: 22,5 kg × 12 @ 6,5
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 75 kg × 3 @ 7,5
Set 5: 60 kg × 6 @ 6,5
Set 6: 60 kg × 6 @ 7
Banded Dead Bugs
Set 1: 15 wiederh. @ 7,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5
Triceps Extension
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 7,5 kg × 10 @ 6
Set 3: 7,5 kg × 10 @ 6,5
Set 4: 7,5 kg × 10 @ 6,5
Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 @ 6
Set 3: 50 kg × 5 @ 6
Running (Treadmill)
Set 1: 10:00
Dich Woche ein bisschen Deload machen
bin etwas ermüdet
Re: Chris Sein log
Verfasst: 23. Jul 2024, 07:51
von gpower20
Vault Tag 2
Dienstag, 23. Juli 2024 um 05:43
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: 85 kg × 3 @ 6,5
Set 4: 85 kg × 3 @ 6,5
Set 5: 85 kg × 3 @ 7
Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 22,5 kg × 12 @ 8
Set 3: 22,5 kg × 12 @ 8,5
Spoto Benchpress
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 80 kg × 3 @ 9
Set 5: 60 kg × 6 @ 7
Set 6: 60 kg × 6 @ 7,5
Lat Pulldown (Cable)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 6
Set 3: 40 kg × 5 @ 6
Set 4: 40 kg × 5
Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8
Set 3: 40 wiederh. @ 8,5
Running (Treadmill)
Set 1: 10:00
Re: Chris Sein log
Verfasst: 24. Jul 2024, 07:44
von gpower20
Morgen-Workout
Mittwoch, 24. Juli 2024 um 06:40
Running (Treadmill)
Set 1: 1:10:00
davon 20 min Joggen am Stück heute
Re: Chris Sein log
Verfasst: 25. Jul 2024, 07:34
von gpower20
Vault Tag 3
Donnerstag, 25. Juli 2024 um 05:48
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: 85 kg × 5 @ 6,5
Set 5: 85 kg × 5 @ 7
Set 6: 85 kg × 5 @ 7,5
Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 70 kg × 1 [Warm-Up]
Set 4: 80 kg × 1 @ 6,5
Set 5: 60 kg × 6 @ 8
Set 6: 60 kg × 6 @ 8,5
Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 6,5
Set 3: 20 kg × 12 @ 8,5
Quadrup Rows
Set 1: 16 kg × 15 @ 6
Set 2: 16 kg × 15 @ 7
Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 7,5 kg × 10 @ 7,5
Set 3: 7,5 kg × 12 @ 8
Set 4: 7,5 kg × 12 @ 8
Running (Treadmill)
Set 1: 10:00
Re: Chris Sein log
Verfasst: 26. Jul 2024, 07:16
von gpower20
Vault Tag 4
Freitag, 26. Juli 2024 um 05:46
Running (Treadmill)
Set 1: 5:00
Mobilität
Set 1: 5:00
Stiff Leg Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 @ 6
Set 3: 30 kg × 5 @ 6
Set 4: 30 kg × 5 @ 6
Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 15 kg × 10 @ 6
Set 3: 15 kg × 10 @ 6
Set 4: 15 kg × 10 @ 6
Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 25 kg × 3 [Warm-Up]
Set 3: 30 kg × 5 @ 6,5
Set 4: 30 kg × 5 @ 6,5
Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 40 kg × 5 @ 6
Set 4: 40 kg × 5 @ 6
Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Back Extension
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7,5
Set 3: 15 wiederh. @ 8
Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 15 kg × 10 @ 6
Set 3: 15 kg × 10 @ 6
Running (Treadmill)
Set 1: 15:00