Vault Tag 3
Donnerstag, 21. November 2024 um 04:52

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 90 kg × 5 @ 7,5
Set 5: 90 kg × 5 @ 8
Set 6: 90 kg × 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: 92,5 kg × 1 @ 9
Set 5: 70 kg × 7 @ 8
Set 6: 70 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 12 @ 8,5
Set 3: 27,5 kg × 12 @ 9

Quadrup Rows
Set 1: 24 kg × 20 @ 8
Set 2: 24 kg × 20 @ 8,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 20 @ 8
Set 3: 8,75 kg × 20 @ 8,5
Set 4: 8,75 kg × 20 @ 8,5

Running (Treadmill)
Set 1: 40:00

Vault Tag 4
Freitag, 22. November 2024 um 05:41

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 30 kg × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6,5
Set 4: 20 kg × 10 @ 7

Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh.

Back Extension
Set 1: 10 wiederh. @ 6,5
Set 2: 10 wiederh. @ 7,5
Set 3: 10 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7

Running (Treadmill)
Set 1: 10:00

Progress Tag 1
Montag, 25. November 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 110 kg × 1 @ 7,5
Set 6: 120 kg × 1 @ 8,5 [Fehler]
Set 7: 70 kg × 5 @ 7
Set 8: 70 kg × 5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6

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 @ 9
Set 5: 70 kg × 6 @ 8
Set 6: 70 kg × 6 @ 8,5

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 × 10 [Warm-Up]
Set 2: 8,75 kg × 20 @ 7,5
Set 3: 8,75 kg × 20 @ 7,5
Set 4: 8,75 kg × 20 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 75 kg × 5 @ 8,5
Set 4: 75 kg × 5 @ 8

Running (Treadmill)
Set 1: 5:00


Lief heute nicht so gut irgendwie
Beuge misslungen 120ging runter aber nicht mehr hoch

und auch sonst irgendwie gar kein bock gehabt

Warum ist es 8,5 wenn du nicht mehr hochgekommen bist?

Christoph hat geschrieben: 25. Nov 2024, 10:28 Warum ist es 8,5 wenn du nicht mehr hochgekommen bist?

Weil ich es nicht geändert hab ist eigentlich dann 11 oder so

Ich lass mal einen Geburtstagsgruß da.
Schaue weiterhin regelmäßig rein.

Netzokhul hat geschrieben: 26. Nov 2024, 16:34 Ich lass mal einen Geburtstagsgruß da.
Schaue weiterhin regelmäßig rein.

Danke dir

das sehr nett von dir ;-)

Vault Tag 2
Dienstag, 26. November 2024 um 05:40

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Pull Up
Set 1: 4 wiederh.
Set 2: 4 wiederh.
Set 3: 4 wiederh.
Set 4: 4 wiederh.
Set 5: 4 wiederh.
Set 6: 3 wiederh.
Set 7: 3 wiederh.
Set 8: 3 wiederh.
Set 9: 3 wiederh.
Set 10: 3 wiederh.

One Strict Burpees
Set 1: 5 wiederh.
Set 2: 10 wiederh.
Set 3: 5 wiederh.
Set 4: 10 wiederh.
Set 5: 5 wiederh.
Set 6: 10 wiederh.
Set 7: 5 wiederh.
Set 8: 10 wiederh.
Set 9: 5 wiederh.
Set 10: 10 wiederh.

Hanging Knee Raise
Set 1: 14 wiederh.
Set 2: 13 wiederh.
Set 3: 12 wiederh.

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 12
Set 3: 20 kg × 12

Running (Treadmill)
Set 1: 10:00

Mittwoch, 27.11.2024
Running (Treadmill)
60 Min

Vault Tag 3
Donnerstag, 28. November 2024 um 05:47

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 90 kg × 5 @ 7,5
Set 5: 90 kg × 5 @ 8
Set 6: 90 kg × 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: 95 kg × 1 @ 9
Set 5: 70 kg × 7 @ 8
Set 6: 70 kg × 7 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 13 @ 8,5
Set 3: 27,5 kg × 13 @ 9

Quadrup Rows
Set 1: 28 kg × 12 @ 7
Set 2: 28 kg × 12 @ 8

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 7
Set 3: 10 kg × 12 @ 7,5
Set 4: 10 kg × 12 @ 7,5

Running (Treadmill)
Set 1: 5:00

Donnerstag gings nach Essen auf die Motorshow deswegen gabs Freitag kein Training

Progress Tag 1
Montag, 2. Dezember 2024 um 05:49

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 110 kg × 1 @ 8
Set 6: 115 kg × 1 @ 8,5
Set 7: 120 kg × 0 @ 10 [Fehler]
Set 8: 80 kg × 5 @ 8
Set 9: 80 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 13 @ 7,5
Set 3: 20 kg × 13 @ 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: 90 kg × 1 @ 9
Set 5: 70 kg × 6 @ 8
Set 6: 70 kg × 6 @ 8,5

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 × 10 [Warm-Up]
Set 2: 10 kg × 12 @ 7,5
Set 3: 10 kg × 12 @ 7,5
Set 4: 10 kg × 12 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 77,5 kg × 5 @ 9
Set 4: 77,5 kg × 5 @ 9,5

Running (Treadmill)
Set 1: 3:00

Vault Tag 2
Dienstag, 3. Dezember 2024 um 05:47

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Pull Up
Set 1: 4 wiederh.
Set 2: 4 wiederh.
Set 3: 4 wiederh.
Set 4: 4 wiederh.
Set 5: 4 wiederh.
Set 6: 4 wiederh.
Set 7: 4 wiederh.
Set 8: 4 wiederh.
Set 9: 4 wiederh.
Set 10: 4 wiederh.

One Strict Burpees
Set 1: 5 wiederh.
Set 2: 10 wiederh.
Set 3: 5 wiederh.
Set 4: 10 wiederh.
Set 5: 5 wiederh.
Set 6: 10 wiederh.
Set 7: 5 wiederh.
Set 8: 10 wiederh.
Set 9: 5 wiederh.
Set 10: 10 wiederh.
Set 11: 5 wiederh.
Set 12: 10 wiederh.

Hanging Knee Raise
Set 1: 15 wiederh.
Set 2: 14 wiederh.
Set 3: 13 wiederh.

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Running (Treadmill)
Set 1: 10:00

Morgen-Workout
Mittwoch, 4. Dezember 2024 um 06:35

Running (Treadmill)
Set 1: 1:05:00

Vault Tag 3
Donnerstag, 5. Dezember 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 90 kg × 5 @ 7,5
Set 5: 90 kg × 5 @ 8
Set 6: 90 kg × 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: 97,5 kg × 1 @ 9 [Fehler]
Set 5: 70 kg × 8 @ 8,5
Set 6: 70 kg × 8 @ 9

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 13 @ 8,5
Set 3: 27,5 kg × 13 @ 9

Quadrup Rows
Set 1: 28 kg × 13 @ 7,5
Set 2: 28 kg × 13 @ 8

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 10 kg × 13 @ 7,5
Set 3: 10 kg × 13 @ 8
Set 4: 10 kg × 13 @ 7,5

Running (Treadmill)
Set 1: 10:00

Vault Tag 4
Freitag, 6. Dezember 2024 um 05:48

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 30 kg × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10 @ 6
Set 3: 20 kg × 10 @ 6,5
Set 4: 20 kg × 10 @ 7

Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 11
Set 3: 30 kg × 11
Set 4: 30 kg × 10

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 15 kg × 11
Set 3: 15 kg × 11
Set 4: 15 kg × 10

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 15 wiederh.

Back Extension
Set 1: 10 wiederh. @ 6,5
Set 2: 10 wiederh. @ 7,5
Set 3: 10 wiederh. @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10 @ 7
Set 3: 20 kg × 10 @ 7

Running (Treadmill)
Set 1: 10:00

Progress Tag 1
Montag, 9. Dezember 2024 um 05:46

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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: 110 kg × 1 @ 8
Set 6: 117,5 kg × 1 @ 8,5
Set 7: 80 kg × 5 @ 8
Set 8: 80 kg × 5 @ 8
Set 9: 80 kg × 5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 14 @ 7,5
Set 3: 20 kg × 14 @ 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: 92,5 kg × 1 @ 9
Set 5: 72,5 kg × 6 @ 8,5
Set 6: 72,5 kg × 6 @ 8,5

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 × 10 [Warm-Up]
Set 2: 10 kg × 13 @ 7,5
Set 3: 10 kg × 13 @ 7,5
Set 4: 10 kg × 13 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 80 kg × 5 @ 9
Set 4: 80 kg × 5 @ 9,5

Running (Treadmill)
Set 1: 3:00