Chris Sein log

[gpower20]

Vault Tag 2
Dienstag, 14. Mai 2024 um 05:46

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 @ 6,5
Set 5: 80 kg × 6 @ 6
Set 6: 90 kg × 6 @ 6,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 6,5
Set 3: 20 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: 80 kg × 3 @ 7
Set 5: 55 kg × 6 @ 6
Set 6: 55 kg × 6 @ 6,5

Stir The Pot
Set 1: 30 wiederh. @ 6
Set 2: 30 wiederh. @ 6
Set 3: 30 wiederh. @ 6,5

Pull Up
Set 1: 5 wiederh. @ 7
Set 2: 5 wiederh. @ 7
Set 3: 5 wiederh. @ 7,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 15. Mai 2024 um 06:55

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

[gpower20]

Vault Tag 3
Donnerstag, 16. Mai 2024 um 05:42

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: 80 kg × 5 @ 6
Set 5: 80 kg × 5 @ 6,5
Set 6: 80 kg × 5 @ 7

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 × 2 @ 7,5
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 × 10 @ 7
Set 3: 25 kg × 10 @ 7

Quadrup Rows
Set 1: 20 kg × 15 @ 6
Set 2: 28 kg × 16 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 7,5 kg × 12 @ 6
Set 3: 7,5 kg × 12 @ 6,5
Set 4: 7,5 kg × 12 @ 6,5

Running (Treadmill)
Set 1: 15:00

[gpower20]

Vault Tag 4
Freitag, 17. Mai 2024 um 04:54

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 [Warm-Up]
Set 3: 37,5 kg × 10 @ 6,5
Set 4: 37,5 kg × 10 @ 7
Set 5: 37,5 kg × 10 @ 7,5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 17,5 kg × 10 @ 6
Set 3: 17,5 kg × 10 @ 6,5
Set 4: 17,5 kg × 10 @ 7

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 12,5 kg × 10 @ 6,5
Set 3: 12,5 kg × 10 @ 7
Set 4: 12,5 kg × 10 @ 7

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5 @ 7
Set 3: 30 kg × 5 @ 7
Set 4: 30 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: 7,5 kg × 5 [Warm-Up]
Set 2: 15 kg × 10
Set 3: 15 kg × 10

Running (Treadmill)
Set 1: 40:00

[gpower20]

Progress Tag 1
Montag, 20. Mai 2024 um 08:51

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: 102,5 kg × 3 @ 8
Set 5: 80 kg × 5 @ 6,5
Set 6: 80 kg × 5 @ 7

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 12 @ 6,5
Set 3: 22,5 kg × 12 @ 7

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 50 kg × 5 [Warm-Up]
Set 3: 80 kg × 3 @ 8
Set 4: 62,5 kg × 5 @ 6,5
Set 5: 62,5 kg × 5 @ 7
Set 6: 62,5 kg × 5 @ 6,5

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
Set 2: 15 wiederh. @ 8,5
Set 3: 15 wiederh. @ 8,5
Set 4: 15 wiederh. @ 8,5

Triceps Extension
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 10 @ 7
Set 3: 23,75 kg × 10 @ 7,5
Set 4: 23,75 kg × 10 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 62,5 kg × 10 @ 7,5
Set 4: 62,5 kg × 10 @ 7,5

Running (Treadmill)
Set 1: 10:00


Vault Tag 2
Dienstag, 21. Mai 2024 um 05:38

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: 110 kg × 3 @ 7
Set 5: 85 kg × 6 @ 6,5
Set 6: 85 kg × 6 @ 7

Bicep Curl (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 12 @ 7
Set 3: 22,5 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: 85 kg × 3 @ 8
Set 5: 60 kg × 6 @ 6
Set 6: 60 kg × 6 @ 6,5

Stir The Pot
Set 1: 36 wiederh. @ 7
Set 2: 36 wiederh. @ 7
Set 3: 36 wiederh. @ 6,5

Pull Up
Set 1: 8 wiederh. @ 8,5
Set 2: 7 wiederh. @ 8,5
Set 3: 6 wiederh. @ 8,5
Set 4: 5 wiederh. @ 8,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 22. Mai 2024 um 07:37

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

[gpower20]

Vault Tag 3
Donnerstag, 23. Mai 2024 um 05:44

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: 95 kg × 5 @ 7,5
Set 5: 95 kg × 5 @ 8
Set 6: 95 kg × 5 @ 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 × 2 @ 7,5
Set 5: 62,5 kg × 6 @ 8
Set 6: 62,5 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 22,5 kg × 10 @ 7
Set 3: 22,5 kg × 10 @ 7,5

Quadrup Rows
Set 1: 24 kg × 15 @ 6
Set 2: 24 kg × 15 @ 8,5

Triceps Extension (Cable)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 12 @ 7
Set 3: 8,75 kg × 12 @ 7,5
Set 4: 8,75 kg × 12 @ 8

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 24. Mai 2024 um 05:42

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 [Warm-Up]
Set 3: 40 kg × 10 @ 7,5
Set 4: 40 kg × 10 @ 8
Set 5: 40 kg × 10 @ 8

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 × 11 @ 7,5

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 16,25 kg × 10 @ 6,5
Set 3: 16,25 kg × 10 @ 7
Set 4: 16,25 kg × 10 @ 7

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 35 kg × 5 @ 7,5
Set 3: 35 kg × 5 @ 8
Set 4: 35 kg × 5 @ 8

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: 7,5 kg × 10 [Warm-Up]
Set 2: 16,25 kg × 10 @ 7,5
Set 3: 16,25 kg × 10 @ 8

Running (Treadmill)
Set 1: 15:00

[gpower20]

Platzhalter


Progress Tag 1
Montag, 3. Juni 2024 um 05:48

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: 107,5 kg × 2 @ 10 [Fehler]
Set 5: 80 kg × 5 @ 7
Set 6: 80 kg × 5 @ 7,5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 12 @ 8
Set 3: 25 kg × 12 @ 8,5

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: 62,5 kg × 5 @ 7
Set 5: 62,5 kg × 5 @ 7,5
Set 6: 62,5 kg × 5 @ 8

Banded Dead Bugs
Set 1: 15 wiederh. @ 8,5
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: 7,5 kg × 10 @ 7,5
Set 3: 7,5 kg × 10 @ 8
Set 4: 7,5 kg × 10 @ 8,5

Running (Treadmill)
Set 1: 15:00

Hatte Freitag noch ein PT mit meinem Trainer und haben da noch bisschen schwer gebeugt und bank gemacht
hatte heute irgendwie keine richtige Power und musste bei der 3. Wdh absetzen ging nicht mehr hoch leider

[Berliner]

Bist du regelmäßig in Betreuung oder war das eine einmalige Sache mit dem PT?

[gpower20]

Bist du regelmäßig in Betreuung oder war das eine einmalige Sache mit dem PT?

Nee nicht regelmäßig ist mir zu teuer
ich mach bei bedarf ab und zu mal ein Termin mit ihm
er hat mich auch gefragt ob ich bei ihm ins richtige Coaching will aber da hab ich aktuell kein Geld dafür und auch nicht die Muße

[gpower20]

Vault Tag 2
Dienstag, 4. Juni 2024 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Bicep Curl (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 22,5 kg × 12 @ 7
Set 3: 22,5 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: 85 kg × 3 @ 8
Set 5: 62,5 kg × 6 @ 6,5
Set 6: 62,5 kg × 6 @ 7

Stir The Pot
Set 1: 40 wiederh. @ 8
Set 2: 40 wiederh. @ 8
Set 3: 40 wiederh. @ 6,5

Crunch
Set 1: 15 wiederh.
Set 2: 15 wiederh.
Set 3: 15 wiederh.
Set 4: 15 wiederh.

Running (Treadmill)
Set 1: 20:00

Auf anraten meines Trainers hab ich die zugübungen jetzt mal weg gelassen damit hoffentlich in 1-2 Wochen meine Bizepssehne wieder ruhe gibt

[gpower20]

Morgen-Workout
Mittwoch, 5. Juni 2024 um 06:40

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

[gpower20]

Vault Tag 3
Donnerstag, 6. Juni 2024 um 05:45

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: 90 kg × 5 @ 8
Set 5: 90 kg × 5 @ 8
Set 6: 90 kg × 5 @ 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: 80 kg × 2 @ 7,5
Set 5: 60 kg × 6 @ 8
Set 6: 60 kg × 6 @ 8,5

Banded Dead Bugs
Set 1: 15 wiederh.
Set 2: 15 wiederh.
Set 3: 15 wiederh.
Set 4: 15 wiederh.

Triceps Extension (Cable)
Set 1: 2,5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 10 @ 7
Set 3: 8,75 kg × 10 @ 7,5
Set 4: 8,75 kg × 10 @ 8

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 7. Juni 2024 um 05:15

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

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 × 11 @ 7,5

Seated Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 35 kg × 5 @ 7,5
Set 3: 35 kg × 5 @ 8
Set 4: 35 kg × 5 @ 8

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

Running (Treadmill)
Set 1: 50:00