Chris Sein log

[gpower20]

Platzhalter Urlaubs training

[gpower20]

Progress Tag 1
Montag, 9. September 2024 um 05:40

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: 80 kg × 1 @ 10 [Warm-Up]
Set 5: 100 kg × 3 @ 8
Set 6: 80 kg × 5 @ 7,5
Set 7: 80 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 25 kg × 10 @ 7
Set 3: 25 kg × 10 @ 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 × 2 @ 9
Set 5: 60 kg × 6 @ 7,5
Set 6: 60 kg × 6 @ 7,5

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 × 12 @ 6,5
Set 3: 8,75 kg × 12 @ 7
Set 4: 8,75 kg × 12 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 6 [Warm-Up]
Set 3: 55 kg × 5 @ 6,5
Set 4: 55 kg × 5 @ 6,5

Running (Treadmill)
Set 1: 15:00


Vault Tag 2
Dienstag, 10. September 2024 um 05:39

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 × 5 @ 7,5
Set 4: 85 kg × 5 @ 8
Set 5: 85 kg × 5 @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 10 @ 8
Set 3: 20 kg × 10 @ 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: 85 kg × 3 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 50 kg × 5 @ 7,5
Set 4: 50 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: 15:00

so nach dem Urlaub gehts jetzt gewohnt weiter im Keller
im Urlaub hab ich den bis auf ein paar Tage gemieden und war viel im Studio so fern ich es zeitlich geschafft habe

[gpower20]

Morgen-Workout
Mittwoch, 11. September 2024 um 06:39

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

[gpower20]

Vault Tag 3
Donnerstag, 12. September 2024 um 05:43

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 @ 7,5
Set 5: 90 kg × 5 @ 8
Set 6: 90 kg × 5 @ 8

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 × 1 @ 8,5
Set 5: 62,5 kg × 6 @ 7
Set 6: 62,5 kg × 6 @ 7,5

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

Quadrup Rows
Set 1: 24 kg × 12 @ 8
Set 2: 24 kg × 12 @ 7

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 13. September 2024 um 05:39

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 [Warm-Up]
Set 3: 40 kg × 5 @ 6,5
Set 4: 40 kg × 5 @ 6,5

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

Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 25 kg × 5 [Warm-Up]
Set 3: 40 kg × 5 @ 7,5
Set 4: 40 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 50 kg × 5 @ 7
Set 4: 50 kg × 5 @ 7,5

Sit Up
Set 1: 10 wiederh. @ 6,5
Set 2: 10 wiederh. @ 7
Set 3: 10 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: 17,5 kg × 12 @ 7
Set 3: 17,5 kg × 12 @ 7

Running (Treadmill)
Set 1: 20:00





Progress Tag 1
Montag, 16. September 2024 um 05:44

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: 85 kg × 1 [Warm-Up]
Set 5: 102,5 kg × 3 @ 8,5
Set 6: 82,5 kg × 5 @ 7,5
Set 7: 82,5 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 26,25 kg × 10 @ 7
Set 3: 26,25 kg × 10 @ 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: 82,5 kg × 2 @ 8,5
Set 5: 62,5 kg × 6 @ 7,5
Set 6: 62,5 kg × 6 @ 7,5

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 × 12 @ 6,5
Set 3: 8,75 kg × 12 @ 7
Set 4: 8,75 kg × 12 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 6 [Warm-Up]
Set 3: 55 kg × 5 @ 6,5
Set 4: 55 kg × 5 @ 6,5

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 17. September 2024 um 05:48

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 × 5 @ 7,5
Set 4: 85 kg × 5 @ 8
Set 5: 85 kg × 5 @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 kg × 10 @ 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: 85 kg × 3 @ 8,5
Set 5: 67,5 kg × 6 @ 7
Set 6: 67,5 kg × 6 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 52,5 kg × 5 @ 7,5
Set 4: 52,5 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: 15:00
https://strong.app.link/TzdzmbEkXMb

[gpower20]

Morgen-Workout
Mittwoch, 18. September 2024 um 06:38

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

[gpower20]

Vault Tag 3
Donnerstag, 19. September 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: 92,5 kg × 5 @ 8
Set 5: 92,5 kg × 5 @ 8
Set 6: 92,5 kg × 5 @ 8

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: 87,5 kg × 1 @ 8,5
Set 5: 65 kg × 6 @ 7
Set 6: 65 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 21,25 kg × 12 @ 6,5
Set 3: 21,25 kg × 12 @ 7

Quadrup Rows
Set 1: 24 kg × 13 @ 7
Set 2: 24 kg × 13 @ 7,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 13 @ 7,5
Set 3: 8,75 kg × 13 @ 8
Set 4: 8,75 kg × 13 @ 8

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 20. September 2024 um 05:41

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 [Warm-Up]
Set 3: 42,5 kg × 5 @ 6,5
Set 4: 42,5 kg × 5 @ 6,5

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

Seated Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 25 kg × 5 [Warm-Up]
Set 3: 42,5 kg × 5 @ 7,5
Set 4: 42,5 kg × 5 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 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: 12 wiederh. @ 7
Set 3: 10 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 × 12 @ 7
Set 3: 20 kg × 12 @ 7

Running (Treadmill)
Set 1: 15:00

[gpower20]

Progress Tag 1
Montag, 23. September 2024 um 05:49

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: 85 kg × 1 [Warm-Up]
Set 5: 105 kg × 3 @ 8,5
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: 27,5 kg × 10 @ 7,5
Set 3: 27,5 kg × 10 @ 8

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 @ 9
Set 5: 65 kg × 6 @ 7,5
Set 6: 65 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 × 10 [Warm-Up]
Set 2: 8,75 kg × 13 @ 6,5
Set 3: 8,75 kg × 13 @ 7
Set 4: 8,75 kg × 12 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 6 [Warm-Up]
Set 3: 57,5 kg × 5 @ 6,5
Set 4: 57,5 kg × 5 @ 6,5

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 24. September 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: 87,5 kg × 5 @ 7,5
Set 4: 87,5 kg × 5 @ 8
Set 5: 87,5 kg × 5 @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 kg × 10 @ 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: 87,5 kg × 3 @ 8,5
Set 5: 67,5 kg × 6 @ 7
Set 6: 67,5 kg × 6 @ 7,5

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 53,75 kg × 5 @ 7,5
Set 4: 53,75 kg × 5 @ 8

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, 25. September 2024 um 06:44

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

[gpower20]

Vault Tag 3
Donnerstag, 26. September 2024 um 05:43

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 @ 8
Set 5: 95 kg × 5 @ 8,5
Set 6: 95 kg × 5 @ 8

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 @ 7
Set 6: 65 kg × 6 @ 7,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 22,5 kg × 12 @ 8,5
Set 3: 22,5 kg × 12 @ 9,5

Quadrup Rows
Set 1: 24 kg × 14 @ 7
Set 2: 24 kg × 14 @ 7,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 14 @ 8
Set 3: 8,75 kg × 14 @ 8
Set 4: 8,75 kg × 14 @ 8

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 27. September 2024 um 05:51

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 5:00

Deadlift (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 60 kg × 3 [Warm-Up]
Set 4: 80 kg × 1 [Warm-Up]
Set 5: 100 kg × 2 @ 6,5
Set 6: 80 kg × 5 @ 7
Set 7: 80 kg × 5 @ 7

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

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 @ 7,5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 53,75 kg × 5 @ 7
Set 4: 53,75 kg × 5 @ 7,5

Sit Up
Set 1: 15 wiederh. @ 6,5
Set 2: 15 wiederh. @ 7
Set 3: 10 wiederh.

Back Extension
Set 1: 0 wiederh. @ 6,5 [Fehler]
Set 2: 0 wiederh. @ 7,5 [Fehler]
Set 3: 0 wiederh. @ 8 [Fehler]

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: 5:00

[gpower20]

Progress Tag 1
Montag, 30. September 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: 85 kg × 1 [Warm-Up]
Set 5: 90 kg × 3 @ 8,5
Set 6: 70 kg × 5 @ 7,5
Set 7: 70 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 10 @ 7,5
Set 3: 27,5 kg × 10 @ 8

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 @ 9
Set 5: 65 kg × 6 @ 7,5
Set 6: 65 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 × 10 [Warm-Up]
Set 2: 8,75 kg × 14 @ 7
Set 3: 8,75 kg × 14 @ 7,5
Set 4: 8,75 kg × 14 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 40 kg × 5 @ 6 [Warm-Up]
Set 3: 60 kg × 5 @ 7
Set 4: 60 kg × 5 @ 6,5

Running (Treadmill)
Set 1: 5:00


Seit tagen immer mal wieder Probleme mit dem unteren Rücken
beim Aufstehen ein kurzes Stechen deswegen habe ich mich heute für mehr Mobility und weniger Gewicht im Training entschieden
aber hier keine Probleme gehabt von dem her schon mal gut