Chris Sein log

[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

[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

[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

[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

[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

[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

[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

[gpower20]

Morgen-Workout
Mittwoch, 17. Juli 2024 um 06:12

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

[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

[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

[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

[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

[gpower20]

Morgen-Workout
Mittwoch, 24. Juli 2024 um 06:40

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

davon 20 min Joggen am Stück heute

[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

[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