Chris Sein log

[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

[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

[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

[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

[gpower20]

Morgen-Workout
Mittwoch, 28. Februar 2024 um 06:42

Running (Treadmill)
Set 1: 1:10:00

[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

[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

[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

[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

[Christoph]

Magenschleimhautentzündung ist auch richtig kacke! Gute Besserung!

[gpower20]

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

[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

[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

[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

[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