Chris Sein log

[gpower20]

Vault Tag 2
Dienstag, 1. Oktober 2024 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 3 [Warm-Up]
Set 3: 75 kg × 5 @ 6
Set 4: 75 kg × 5 @ 6,5
Set 5: 75 kg × 5 @ 6,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 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: 90 kg × 3 @ 8,5
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 [Warm-Up]
Set 3: 55 kg × 5 @ 7,5
Set 4: 55 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, 2. Oktober 2024 um 06:50

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

[gpower20]

Morgen-Workout
Donnerstag, 3. Oktober 2024 um 07:05

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 10:00

Leg Press
Set 1: 40 kg × 10 [Warm-Up]
Set 2: 100 kg × 5 [Warm-Up]
Set 3: 160 kg × 3 [Warm-Up]
Set 4: 200 kg × 5 @ 6,5
Set 5: 200 kg × 5 @ 7
Set 6: 200 kg × 5 @ 7
Set 7: 200 kg × 5 @ 7

Bench Press Machine
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 20 kg × 3 [Warm-Up]
Set 4: 25 kg × 5 @ 7,5
Set 5: 25 kg × 5 @ 7,5
Set 6: 25 kg × 5 @ 8

Incline Row Gym80
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 15 kg × 8 @ 7
Set 4: 15 kg × 8 @ 7
Set 5: 15 kg × 8 @ 7,5

Leg Extension (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 40 kg × 3 [Warm-Up]
Set 4: 50 kg × 10
Set 5: 50 kg × 10
Set 6: 50 kg × 10
Set 7: 50 kg × 10

Lateral Raise (Dumbbell)
Set 1: 6 kg × 10 [Warm-Up]
Set 2: 8 kg × 12
Set 3: 8 kg × 12
Set 4: 8 kg × 12

Triceps Machine
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 3 [Warm-Up]
Set 3: 22,5 kg × 10
Set 4: 22,5 kg × 10
Set 5: 22,5 kg × 10

Cable Crunch
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15
Set 4: 50 kg × 15

Bicep Curl (Cable)
Set 1: 30 kg × 10 [Warm-Up]
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10

Running (Treadmill)
Set 1: 15:00

Morgen-Workout
Freitag, 4. Oktober 2024 um 06:56

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Set 5: 40 kg × 10
Set 6: 40 kg × 10
Set 7: 40 kg × 10

Seated Calf Raise (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 10 [Warm-Up]
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Set 5: 50 kg × 12

Incline Chest Press (Machine)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 16,25 kg × 10
Set 4: 16,25 kg × 10
Set 5: 16,25 kg × 10

Lat Pulldown (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 25 kg × 5 [Warm-Up]
Set 3: 35 kg × 10
Set 4: 35 kg × 10
Set 5: 35 kg × 10

Bicep Curl (Dumbbell)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 14 kg × 8
Set 3: 14 kg × 8
Set 4: 14 kg × 8

Triceps Extension Einarmig
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12

Sit Up
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 10 wiederh.

Stairmaster
Set 1: 10:00

Running (Treadmill)
Set 1: 10:00



Feiertag und Brückentag genutzt um ins Studio zu gehen
die Abwechslung fehlt mir aktuell schon
hoff ich kann das demnächst mal mehr einbauen

[gpower20]

Progress Tag 1
Montag, 7. Oktober 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: 85 kg × 1 [Warm-Up]
Set 5: 95 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: 87,5 kg × 2 @ 9
Set 5: 67,5 kg × 6 @ 7,5
Set 6: 67,5 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 × 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 [Warm-Up]
Set 3: 60 kg × 6 @ 7,5
Set 4: 60 kg × 6 @ 7,5

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 8. Oktober 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 40 kg × 5
Set 3: 40 kg × 5 @ 6

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 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: 90 kg × 3 @ 8,5
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 [Warm-Up]
Set 3: 55 kg × 5 @ 7,5
Set 4: 55 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, 9. Oktober 2024 um 06:48

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

[gpower20]

Vault Tag 3
Donnerstag, 10. Oktober 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: 67,5 kg × 6 @ 7,5
Set 6: 67,5 kg × 6 @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 23,75 kg × 10 @ 8,5
Set 3: 23,75 kg × 10 @ 9,5

Quadrup Rows
Set 1: 24 kg × 15 @ 7
Set 2: 24 kg × 15 @ 7,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 15 @ 8
Set 3: 8,75 kg × 15 @ 8
Set 4: 8,75 kg × 15 @ 8

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 11. Oktober 2024 um 05:48

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 30 kg × 5
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 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

Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 30 kg × 5

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 55 kg × 5 @ 7
Set 4: 55 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: 0 wiederh. @ 7,5
Set 3: 0 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: 5:00

[gpower20]

Progress Tag 1
Montag, 14. Oktober 2024 um 05:42

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: 100 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 × 11 @ 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: 90 kg × 2 @ 9,5
Set 5: 70 kg × 6 @ 8
Set 6: 70 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 × 15 @ 7
Set 3: 8,75 kg × 15 @ 7,5
Set 4: 8,75 kg × 15 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 65 kg × 5 @ 8
Set 4: 65 kg × 5 @ 7,5

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 15. Oktober 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 5
Set 3: 60 kg × 5 @ 6
Set 4: 60 kg × 5 @ 6,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 12 @ 8
Set 3: 20 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: 92,5 kg × 3 @ 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 [Warm-Up]
Set 3: 57,5 kg × 5 @ 7,5
Set 4: 57,5 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: 15:00

[gpower20]

Morgen-Workout
Mittwoch, 16. Oktober 2024 um 05:42

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

Vault Tag 3
Donnerstag, 17. Oktober 2024 um 05:42

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: 97,5 kg × 5 @ 8
Set 5: 97,5 kg × 5 @ 8,5
Set 6: 97,5 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 @ 9
Set 5: 70 kg × 6 @ 8
Set 6: 70 kg × 6 @ 8

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 25 kg × 10 @ 8,5
Set 3: 25 kg × 10 @ 9,5

Quadrup Rows
Set 1: 24 kg × 16 @ 7,5
Set 2: 24 kg × 16 @ 7,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 16 @ 8
Set 3: 8,75 kg × 16 @ 8
Set 4: 8,75 kg × 16 @ 8

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 4
Freitag, 18. Oktober 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 30 kg × 5
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 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

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

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 57,5 kg × 5 @ 7
Set 4: 57,5 kg × 5 @ 7,5

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

[gpower20]

Progress Tag 1
Montag, 21. Oktober 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: 102,5 kg × 3 @ 8,5
Set 6: 87,5 kg × 5 @ 8
Set 7: 87,5 kg × 5 @ 8

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 12 @ 7,5
Set 3: 27,5 kg × 12 @ 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 × 2 @ 9,5
Set 5: 70 kg × 6 @ 8
Set 6: 70 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 × 16 @ 7
Set 3: 8,75 kg × 16 @ 7,5
Set 4: 8,75 kg × 15 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 67,5 kg × 5 @ 8
Set 4: 67,5 kg × 5 @ 8

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 22. Oktober 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Paused Deadlift
Set 1: 40 kg × 5 [Warm-Up]
Set 2: 60 kg × 5 [Warm-Up]
Set 3: 70 kg × 5 @ 6
Set 4: 70 kg × 5 @ 6,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 20 kg × 13 @ 8
Set 3: 20 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 @ 8,5
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 [Warm-Up]
Set 3: 60 kg × 5 @ 7,5
Set 4: 60 kg × 5 @ 8
Set 5: 40 kg × 10 @ 8

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

Running (Treadmill)
Set 1: 20:00

[gpower20]

Morgen-Workout
Mittwoch, 23. Oktober 2024 um 09:43

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