Chris Sein log

[gpower20]

Vault Tag 2
Dienstag, 10. Dezember 2024 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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

One Strict Burpees
Set 1: 5 wiederh.
Set 2: 10 wiederh.
Set 3: 5 wiederh.
Set 4: 10 wiederh.
Set 5: 5 wiederh.
Set 6: 10 wiederh.
Set 7: 5 wiederh.
Set 8: 10 wiederh.
Set 9: 5 wiederh.
Set 10: 10 wiederh.
Set 11: 5 wiederh.
Set 12: 10 wiederh.
Set 13: 3 wiederh.

Hanging Knee Raise
Set 1: 15 wiederh.
Set 2: 15 wiederh.
Set 3: 15 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: 10:00

[gpower20]

Morgen-Workout
Mittwoch, 11. Dezember 2024 um 06:33

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

[gpower20]

Vault Tag 3
Donnerstag, 12. Dezember 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: 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: 90 kg × 1 @ 9
Set 5: 70 kg × 5 @ 8
Set 6: 70 kg × 8 @ 9

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 27,5 kg × 13 @ 8,5
Set 3: 27,5 kg × 8 @ 7,5

Quadrup Rows
Set 1: 24 kg × 10 @ 7,5
Set 2: 24 kg × 10 @ 8

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 13. Dezember 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 32,5 kg × 5
Set 3: 32,5 kg × 5
Set 4: 32,5 kg × 5
Set 5: 32,5 kg × 5
Set 6: 32,5 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 × 12
Set 3: 30 kg × 12
Set 4: 30 kg × 12

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12

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: 10 kg × 10 @ 7
Set 3: 10 kg × 10 @ 7

Running (Treadmill)
Set 1: 5:00

[gpower20]

Vault Tag 2
Dienstag, 17. Dezember 2024 um 05:44

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

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

One Strict Burpees
Set 1: 5 wiederh.
Set 2: 10 wiederh.
Set 3: 5 wiederh.
Set 4: 10 wiederh.
Set 5: 5 wiederh.
Set 6: 10 wiederh.
Set 7: 5 wiederh.
Set 8: 10 wiederh.
Set 9: 5 wiederh.
Set 10: 10 wiederh.
Set 11: 5 wiederh.
Set 12: 10 wiederh.
Set 13: 5 wiederh.
Set 14: 5 wiederh.

Hanging Knee Raise
Set 1: 17 wiederh.
Set 2: 17 wiederh.
Set 3: 15 wiederh.

Bicep Curl (Cable)
Set 1: 10 kg × 10 [Warm-Up]
Set 2: 15 kg × 10
Set 3: 15 kg × 10

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 3
Donnerstag, 19. Dezember 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: 85 kg × 5 @ 7
Set 5: 85 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 × 2 @ 9,5
Set 5: 70 kg × 5 @ 8
Set 6: 70 kg × 8 @ 8,5

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

Quadrup Rows
Set 1: 24 kg × 10 @ 7,5
Set 2: 24 kg × 10 @ 8

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

Running (Treadmill)
Set 1: 10:00

[gpower20]

Vault Tag 4
Freitag, 20. Dezember 2024 um 05:45

Running (Treadmill)
Set 1: 5:00

Mobilität
Set 1: 10:00

Power Clean
Set 1: 20 kg × 5 [Warm-Up]
Set 2: 32,5 kg × 5
Set 3: 32,5 kg × 5
Set 4: 32,5 kg × 5
Set 5: 32,5 kg × 5
Set 6: 32,5 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 × 13
Set 3: 30 kg × 13
Set 4: 30 kg × 13

Lat Pulldown (Single Arm)
Set 1: 5 kg × 5 [Warm-Up]
Set 2: 15 kg × 13
Set 3: 15 kg × 13
Set 4: 15 kg × 13

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