Chris Sein log

[gpower20]

Vault Tag 3
Donnerstag, 24. Oktober 2024 um 05:47

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: 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: 95 kg × 1 @ 9,5
Set 5: 70 kg × 6 @ 8
Set 6: 70 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 26,25 kg × 12 @ 8,5
Set 3: 26,25 kg × 12 @ 9

Quadrup Rows
Set 1: 24 kg × 17 @ 8
Set 2: 24 kg × 17 @ 7,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 17 @ 8
Set 3: 8,75 kg × 17 @ 8,5
Set 4: 8,75 kg × 17 @ 8

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 4
Freitag, 25. Oktober 2024 um 05:46

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 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 × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8

Seated Row (Cable)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 58,75 kg × 5 @ 7
Set 4: 58,75 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: 5:00

[gpower20]

Morgen-Workout
Montag, 28. Oktober 2024 um 06:55

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 10:00

Hack Squat
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 20 kg × 5
Set 4: 20 kg × 5
Set 5: 20 kg × 5
Set 6: 20 kg × 5
Set 7: 20 kg × 5

Incline Chest Press (Machine)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 17,5 kg × 10
Set 4: 17,5 kg × 10
Set 5: 17,5 kg × 10
Set 6: 17,5 kg × 10

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

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

Chin Up
Set 1: 8 wiederh.
Set 2: 6 wiederh.
Set 3: 6 wiederh.
Set 4: 6 wiederh.

Cable Crunch
Set 1: 21 kg × 10
Set 2: 31 kg × 10
Set 3: 31 kg × 10
Set 4: 31 kg × 10

Stairmaster
Set 1: 5:00

Running (Treadmill)
Set 1: 5:00


Morgen-Workout
Dienstag, 29. Oktober 2024 um 07:10

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 10:00

Incline Chest Press (Machine)
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 17,5 kg × 10
Set 4: 17,5 kg × 10
Set 5: 17,5 kg × 10
Set 6: 17,5 kg × 10

Lying Leg Curl (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 42,5 kg × 10
Set 4: 42,5 kg × 10
Set 5: 42,5 kg × 10
Set 6: 42,5 kg × 10

Hammer Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-Up]
Set 2: 12 kg × 5 [Warm-Up]
Set 3: 14 kg × 12
Set 4: 14 kg × 12
Set 5: 14 kg × 12

Incline Row Gym80
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10
Set 5: 15 kg × 10

Seated Calf Raise (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 10 [Warm-Up]
Set 3: 55 kg × 12
Set 4: 55 kg × 12
Set 5: 55 kg × 12

Reverse Fly (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12
Set 5: 35 kg × 10

Triceps Extension Einarmig
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12

Crunch (Machine)
Set 1: 29 kg × 10 [Warm-Up]
Set 2: 48 kg × 15
Set 3: 66 kg × 15
Set 4: 66 kg × 15
Set 5: 66 kg × 15

Running (Treadmill)
Set 1: 15:00


Mi 1 H Laufband

Morgen-Workout
Donnerstag, 31. Oktober 2024 um 07:51

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 10:00

Hack Squat
Set 1: 0 kg × 10
Set 2: 10 kg × 5
Set 3: 25 kg × 5
Set 4: 25 kg × 5
Set 5: 25 kg × 5
Set 6: 25 kg × 5
Set 7: 25 kg × 5

Incline Bench Press (Dumbbell)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 26 kg × 8
Set 4: 26 kg × 8
Set 5: 26 kg × 8
Set 6: 26 kg × 8

Incline Row Gym80
Set 1: 0 kg × 10 [Warm-Up]
Set 2: 10 kg × 5 [Warm-Up]
Set 3: 15 kg × 8
Set 4: 15 kg × 8
Set 5: 15 kg × 8
Set 6: 15 kg × 8

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: 52,5 kg × 10
Set 5: 52,5 kg × 10
Set 6: 52,5 kg × 10
Set 7: 52,5 kg × 10
Set 8: 40 kg × 10 [Drop-Set]
Set 9: 30 kg × 10 [Drop-Set]

Triceps Extension (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 23,75 kg × 12
Set 3: 23,75 kg × 12
Set 4: 23,75 kg × 10
Set 5: 23,75 kg × 10

Hanging Leg Raise
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 8 wiederh.
Set 4: 7 wiederh.

Running (Treadmill)
Set 1: 10:00


Morgen-Workout
Freitag, 1. November 2024 um 07:19

Elliptical Machine
Set 1: 5:00

Mobilität
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 45 kg × 10
Set 4: 45 kg × 10
Set 5: 45 kg × 10
Set 6: 45 kg × 10

Seated Calf Raise (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 10 [Warm-Up]
Set 3: 57,5 kg × 12
Set 4: 57,5 kg × 12
Set 5: 57,5 kg × 12

Lateral Raise (Dumbbell)
Set 1: 8 kg × 10
Set 2: 8 kg × 12
Set 3: 8 kg × 12
Set 4: 8 kg × 12

Lat Pulldown (Machine)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 30 kg × 5 [Warm-Up]
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 8

Chest Press (Machine)
Set 1: 40 kg × 10 [Warm-Up]
Set 2: 60 kg × 5 [Warm-Up]
Set 3: 75 kg × 3 [Warm-Up]
Set 4: 90 kg × 10 @ 8
Set 5: 90 kg × 10 @ 8,5
Set 6: 90 kg × 10 @ 9,5

Preacher Curl (Machine)
Set 1: 15 kg × 10 [Warm-Up]
Set 2: 20 kg × 5 [Warm-Up]
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Set 5: 30 kg × 9
Set 6: 25 kg × 5 [Drop-Set]
Set 7: 20 kg × 5 [Drop-Set]

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

Running (Treadmill)
Set 1: 10:00


Urlaub im Gym Verbracht


Heute wieder Normal

Progress Tag 1
Montag, 4. November 2024 um 05:43

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: 105 kg × 3 @ 8,5
Set 6: 90 kg × 5 @ 8,5
Set 7: 90 kg × 5 @ 8,5

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 [Fehler]
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 × 17 @ 7
Set 3: 8,75 kg × 17 @ 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, 5. November 2024 um 05:35

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Pull Up
Set 1: 2 wiederh.
Set 2: 2 wiederh.
Set 3: 2 wiederh.
Set 4: 2 wiederh.
Set 5: 2 wiederh.
Set 6: 2 wiederh.
Set 7: 2 wiederh.
Set 8: 2 wiederh.
Set 9: 2 wiederh.
Set 10: 2 wiederh.

One Strict Burpees
Set 1: 85 wiederh.

Hanging Knee Raise
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 10 wiederh.

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Running (Treadmill)
Set 1: 15:00

So heute mal was neues Ausprobiert
und ja kann jetzt schon kaum die Arme heben wird glaub toll morgen

[gpower20]

Vault Tag 3
Donnerstag, 7. November 2024 um 05:44

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: 90 kg × 5 @ 7,5
Set 5: 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: 90 kg × 1 @ 8,5
Set 5: 70 kg × 6 @ 8
Set 6: 70 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 26,25 kg × 12 @ 8,5
Set 3: 26,25 kg × 12 @ 9

Quadrup Rows
Set 1: 24 kg × 18 @ 8
Set 2: 24 kg × 18 @ 7,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 18 @ 8
Set 3: 8,75 kg × 18 @ 8,5
Set 4: 8,75 kg × 18 @ 8

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 4
Freitag, 8. November 2024 um 05:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 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 × 5 [Warm-Up]
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8

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

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, 11. November 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: 107,5 kg × 3 @ 8,5
Set 6: 90 kg × 5 @ 8,5
Set 7: 90 kg × 5 @ 8,5

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 × 1 @ 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 × 18 @ 7
Set 3: 8,75 kg × 18 @ 7,5
Set 4: 8,75 kg × 18 @ 7,5

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 70 kg × 5 @ 8
Set 4: 70 kg × 5 @ 8

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 12. November 2024 um 05:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Pull Up
Set 1: 3 wiederh.
Set 2: 3 wiederh.
Set 3: 3 wiederh.
Set 4: 3 wiederh.
Set 5: 3 wiederh.
Set 6: 2 wiederh.
Set 7: 2 wiederh.
Set 8: 2 wiederh.
Set 9: 2 wiederh.
Set 10: 2 wiederh.

One Strict Burpees
Set 1: 93 wiederh.

Hanging Knee Raise
Set 1: 10 wiederh.
Set 2: 10 wiederh.
Set 3: 10 wiederh.

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Running (Treadmill)
Set 1: 15:00

[gpower20]

Morgen-Workout
Mittwoch, 13. November 2024 um 08:13

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

[gpower20]

Vault Tag 3
Donnerstag, 14. November 2024 um 05:46

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: 90 kg × 5 @ 7,5
Set 5: 90 kg × 5 @ 8
Set 6: 90 kg × 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: 92,5 kg × 1 @ 9
Set 5: 70 kg × 7 @ 8
Set 6: 70 kg × 6 @ 8,5

Bicep Curl (Cable)
Set 1: 10 kg × 5 [Warm-Up]
Set 2: 27,5 kg × 12 @ 8,5
Set 3: 27,5 kg × 12 @ 9

Quadrup Rows
Set 1: 24 kg × 19 @ 8
Set 2: 24 kg × 19 @ 8,5

Triceps Extension (Cable)
Set 1: 5 kg × 10 [Warm-Up]
Set 2: 8,75 kg × 19 @ 8
Set 3: 8,75 kg × 19 @ 8,5
Set 4: 8,75 kg × 19 @ 8,5

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 15. November 2024 um 05:43

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 30 kg × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 10 kg × 5 [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 × 5 [Warm-Up]
Set 2: 30 kg × 9
Set 3: 30 kg × 9
Set 4: 30 kg × 9

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 13,75 kg × 10
Set 3: 13,75 kg × 10
Set 4: 13,75 kg × 10

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, 18. November 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: 90 kg × 1 [Warm-Up]
Set 5: 110 kg × 3 @ 9
Set 6: 90 kg × 5 @ 8,5
Set 7: 90 kg × 5 @ 8,5

Face Pull (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 28,75 kg × 12 @ 8,5
Set 3: 28,75 kg × 12 @ 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: 90 kg × 2 @ 9,5
Set 5: 72,5 kg × 6 @ 8
Set 6: 72,5 kg × 6 @ 8,5

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 × 19 @ 7
Set 3: 8,75 kg × 19 @ 7,5
Set 4: 8,75 kg × 19 @ 8

Pendlay Row (Barbell)
Set 1: 20 kg × 10 [Warm-Up]
Set 2: 40 kg × 5 [Warm-Up]
Set 3: 72,5 kg × 5 @ 8
Set 4: 72,5 kg × 5 @ 8

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 19. November 2024 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Pull Up
Set 1: 3 wiederh.
Set 2: 3 wiederh.
Set 3: 3 wiederh.
Set 4: 3 wiederh.
Set 5: 3 wiederh.
Set 6: 3 wiederh.
Set 7: 3 wiederh.
Set 8: 3 wiederh.
Set 9: 3 wiederh.
Set 10: 3 wiederh.

One Strict Burpees
Set 1: 100 wiederh.

Hanging Knee Raise
Set 1: 12 wiederh.
Set 2: 12 wiederh.
Set 3: 10 wiederh.

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

Running (Treadmill)
Set 1: 10:00

[Christoph]

Das ist neu, oder? Pull-Ups find ich garnicht schlecht! Das muss man erstmal machen.

Was sind denn "One Strict Burpees"?

[gpower20]

Das ist neu, oder? Pull-Ups find ich garnicht schlecht! Das muss man erstmal machen.

Was sind denn "One Strict Burpees"?

Ja mach ich jetzt die 3. Woche

Burpees und unten ein Push up

auch one pump burpees genannt