Drücken für den Rücken

[M.a.K]

Ja ohne Frau bestimmt leichter

[M.a.K]

FitNotes Workout - Samstag 24th Oktober 2026
Body Weight: 102.0 kgs
Total Volume: 11.931,5 Kg
Total Sets: 21
Total Reps: 238

** Stehender Beinbeuger Technogym **
- Total Volume: 300 Kg
- Total Sets: 2
- Total Reps: 21
- 10.0 kgs x 12 reps
- 20.0 kgs x 9 reps

** Wadenheben Multipresse **
- Total Volume: 6.980 Kg
- Total Sets: 4
- Total Reps: 54
- 100.0 kgs x 12 reps
- 120.0 kgs x 16 reps
- 140.0 kgs x 15 reps
- 160.0 kgs x 11 reps [PR]

** Leg Extension Machine **
- Total Volume: 937,5 Kg
- Total Sets: 1
- Total Reps: 25
- 37.5 kgs x 25 reps

** Leg Curl Sitzend Technogym **
- Total Volume: 1.050 Kg
- Total Sets: 1
- Total Reps: 30
- 35.0 kgs x 30 reps

** Rolling Thunder Halten am Kabel **
- Total Sets: 4
- 21.0 kgs - 00:06
- 28.0 kgs - 00:10
- 35.0 kgs - 00:09
- 35.0 kgs - 00:08

** Cable Curl **
- Total Volume: 1.071 Kg
- Total Sets: 3
- Total Reps: 42
- 21.0 kgs x 15 reps
- 28.0 kgs x 15 reps
- 28.0 kgs x 12 reps

** Sz Reverscurls **
- Total Volume: 594 Kg
- Total Sets: 2
- Total Reps: 22
- 27.0 kgs x 12 reps
- 27.0 kgs x 10 reps

** pronationlift **
- Total Volume: 399 Kg
- Total Sets: 2
- Total Reps: 19
- 21.0 kgs x 10 reps
- 21.0 kgs x 9 reps

** Unterarmcurls **
- Total Volume: 600 Kg
- Total Sets: 2
- Total Reps: 25
- 20.0 kgs x 15 reps
- 30.0 kgs x 10 reps [PR]

[M.a.K]

FitNotes Workout - Montag 26th Oktober 2026
Body Weight: 102.0 kgs
Total Volume: 7.566 Kg
Total Sets: 22
Total Reps: 178

** Flat Barbell Bench Press **
- Total Volume: 2.300 Kg
- Total Sets: 6
- Total Reps: 50
- 20.0 kgs x 20 reps
- 40.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 80.0 kgs x 5 reps

** Pull Up **
- Total Volume: 0 Kg
- Total Sets: 6
- Total Reps: 12
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps

** Lat Pulldown **
- Total Volume: 1.155 Kg
- Total Sets: 2
- Total Reps: 15
- 77.0 kgs x 9 reps
- 77.0 kgs x 6 reps

** Seated Cable Row **
- Total Volume: 2.871 Kg
- Total Sets: 3
- Total Reps: 33
- 87.0 kgs x 12 reps
- 87.0 kgs x 11 reps
- 87.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 360 Kg
- Total Sets: 2
- Total Reps: 20
- 18.0 kgs x 12 reps
- 18.0 kgs x 8 reps

** Seitheben Einarmig am Kabel **
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Cable Face Pull **
- Total Volume: 800 Kg
- Total Sets: 2
- Total Reps: 32
- 25.0 kgs x 16 reps
- 25.0 kgs x 16 reps

Deload war irgendwie ziemlich schwer. Dafür fühlen sich die Ellbogen heute mal Wieder relativ gesund an

[M.a.K]

FitNotes Workout - Dienstag 27th Oktober 2026
Body Weight: 102.0 kgs
Total Volume: 2.749,25 Kg
Total Sets: 17
Total Reps: 116

** pronationlift **
- Total Volume: 259 Kg
- Total Sets: 4
- Total Reps: 13
- 17.5 kgs x 10 reps
- 28.0 kgs x 1 rep
- 28.0 kgs x 1 rep
- 28.0 kgs x 1 rep

** Riser am Kabel **
- Total Volume: 468,75 Kg
- Total Sets: 3
- Total Reps: 25
- 18.75 kgs x 9 reps
- 18.75 kgs x 8 reps
- 18.75 kgs x 8 reps

** Cuping Ohne Cuping **
- Total Volume: 616 Kg
- Total Sets: 3
- Total Reps: 16
- 38.5 kgs x 6 reps
- 38.5 kgs x 5 reps
- 38.5 kgs x 5 reps

** Dumbbell Hammer Curl **
- Total Volume: 392 Kg
- Total Sets: 3
- Total Reps: 24
- 18.0 kgs x 8 reps
- 18.0 kgs x 6 reps
- 14.0 kgs x 10 reps

** Technogym Bizepscurls **
- Total Volume: 450 Kg
- Total Sets: 2
- Total Reps: 15
- 30.0 kgs x 8 reps
- 30.0 kgs x 7 reps

** Cable Curl **
- Total Volume: 563,5 Kg
- Total Sets: 2
- Total Reps: 23
- 24.5 kgs x 12 reps
- 24.5 kgs x 11 reps


Ellbogen tat nach dem Aufwachen wieder weh. Nunja muss man durch. Hammercurls deutlich leichter aber auch viel langsamer.

[Arjen]

Waren aber auch ziemlich hässlich und lieblos...

[M.a.K]

Wie der Herr so es gescherr

[M.a.K]

Das Unterarmtraining sieht komplett so aus. Armwrestling Training sieht eh immer wie Ego-Lifting aus

[Arjen]

Wusste gar nicht das du Armwrestler bist...

[M.a.K]

Bin ich nicht. Mach nur das Training für die Sehnen und dickere Unterarme

[M.a.K]

FitNotes Workout - Mittwoch 28th Oktober 2026
Body Weight: 102.0 kgs
Total Volume: 9.070 Kg
Total Sets: 10
Total Reps: 176

** Flat Barbell Bench Press **
- Total Volume: 2.360 Kg
- Total Sets: 6
- Total Reps: 53
- 20.0 kgs x 20 reps
- 40.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps

** Seated Calf Raise Machine **
- Total Volume: 990 Kg
- Total Sets: 1
- Total Reps: 33
- 30.0 kgs x 33 reps [PR]

** Leg Curl Sitzend Technogym **
- Total Volume: 1.120 Kg
- Total Sets: 1
- Total Reps: 32
- 35.0 kgs x 32 reps

** Leg Press **
- Total Volume: 3.800 Kg
- Total Sets: 1
- Total Reps: 38
- 100.0 kgs x 38 reps

** Technogym Beinstrecker **
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 20
- 40.0 kgs x 20 reps

Plus danach Durchblutung Ellbogen und zwischen den Sätzen zwei Mal 8 Aufstehen pseudo einbeinig.

Sehr schwach heute gefühlt.

Bin am überlegen die schwere Einheit von Montag auf Sonntag zu verschieben um mehr Pause machen zu können.

[Searching]

Starke Bank

[M.a.K]

FitNotes Workout - Freitag 30th Oktober 2026
Body Weight: 102.0 kgs
Total Volume: 7.541 Kg
Total Sets: 22
Total Reps: 178

** Flat Barbell Bench Press **
- Total Volume: 2.450 Kg
- Total Sets: 6
- Total Reps: 53
- 20.0 kgs x 20 reps
- 40.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps

** Pull Up **
- Total Volume: 0 Kg
- Total Sets: 6
- Total Reps: 12
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps

** Lat Pulldown **
- Total Volume: 1.232 Kg
- Total Sets: 2
- Total Reps: 16
- 77.0 kgs x 9 reps
- 77.0 kgs x 7 reps

** Seated Cable Row **
- Total Volume: 2.697 Kg
- Total Sets: 3
- Total Reps: 31
- 87.0 kgs x 11 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 416 Kg
- Total Sets: 2
- Total Reps: 26
- 16.0 kgs x 14 reps
- 16.0 kgs x 12 reps

** Seitheben Einarmig am Kabel **
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** Cable Face Pull **
- Total Volume: 686 Kg
- Total Sets: 2
- Total Reps: 28
- 24.5 kgs x 15 reps
- 24.5 kgs x 13 reps


Schlaf war müll und hatte gegen Ende keine Lust mehr

[Ironman890]

Das war ja ne frühe Einheit

[M.a.K]

Trainiere ja immer so früh wenn ich arbeite. 5-6.

[Searching]

Stark