Training für die Katz': Doppellog

[strengthdom]

Laufen 25.01.2025

Distanz: 2,81 km
Dauer: 18:32 Minuten
Pace: 06:35 min/km

[strengthdom]

Guts Training Program
Lower 2
Sun, Jan 26, 2025

Deadlift (Barbell)
Set 1 : 210 kg x 3
Set 2 : 210 kg x 3
Set 3 : 210 kg x 3

Seated Calf Raise
Set 1 : 60 kg x 16
Set 2 : 60 kg x 16
Set 3 : 60 kg x 16

Belt Squat
Set 1 : 245 kg x 10
Set 2 : 245 kg x 10
Set 3 : 245 kg x 10
Set 4 : 245 kg x 10

Preacher Curl Machine
Set 1 : 35 kg x 12
Set 2 : 40 kg x 12
Set 3 : 40 kg x 12
Set 4 : 40 kg x 11

Kroc Row
Set 1 : 60 kg x 10
Set 2 : 60 kg x 10
Set 3 : 60 kg x 8
Set 4 : 60 kg x 8

Lateral Raise (Dumbbell)
Set 1 : 17.5 kg x 15
Set 2 : 17.5 kg x 15
Set 3 : 17.5 kg x 15
Set 4 : 17.5 kg x 15

Halbe Stunde auf dem Ergometer.

[strengthdom]

Guts Training Program
Upper 2
Tue, Jan 28, 2025

Bench Press (Close Grip)
Set 1 : 102.5 kg x 9
Set 2 : 102.5 kg x 8
Set 3 : 102.5 kg x 8

Hammer Curl
Set 1 : 22.5 kg x 11
Set 2 : 22.5 kg x 10
Set 3 : 22.5 kg x 10

Incline Chest Press (Machine)
Set 1 : 80 kg x 9
Set 2 : 80 kg x 8
Set 3 : 80 kg x 8

Neck Curl
Set 1 : 45 kg x 15
Set 2 : 52 kg x 10
Set 3 : 52 kg x 11

JM Press
Set 1 : 65 kg x 11
Set 2 : 65 kg x 12
Set 3 : 65 kg x 12
Set 4 : 65 kg x 12

Landmine Oblique Twist
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15
Set 4 : 16 kg x 15

1500 Steps auf dem Stairmaster.

[strengthdom]

Guts Training Program
Lower 1
Tue, Jan 28, 2025

Neutral Grip Pull-Up (Weighted)
Set 1 : 25 kg x 5
Set 2 : 25 kg x 4
Set 3 : 25 kg x 4

Leg Extension
Set 1 : 65 kg x 14
Set 2 : 65 kg x 14
Set 3 : 65 kg x 14

Hip Thrust (Barbell)
Set 1 : 200 kg x 9
Set 2 : 200 kg x 9
Set 3 : 200 kg x 9
Set 4 : 200 kg x 9

Incline Curl (Dumbbell)
Set 1 : 17.5 kg x 12
Set 2 : 17.5 kg x 12
Set 3 : 17.5 kg x 10
Set 4 : 17.5 kg x 10

Donkey Calf Raise
Set 1 : 75 kg x 20
Set 2 : 75 kg x 20
Set 3 : 75 kg x 20
Set 4 : 75 kg x 20

Leg Press
Set 1 : 320 kg x 10
Set 2 : 320 kg x 10
Set 3 : 320 kg x 10
Set 4 : 320 kg x 10

Single Arm Seated Row (Machine)
Set 1 : 70 kg x 12
Set 2 : 70 kg x 12
Set 3 : 70 kg x 12
Set 4 : 70 kg x 9

Upright Row (Cable)
Set 1 : 70 kg x 15
Set 2 : 65 kg x 15
Set 3 : 65 kg x 14
Set 4 : 65 kg x 12

Halbe Stunde auf dem Ergometer.

Eine Einheit noch und dann wird es Zeit für einen Deload.

[strengthdom]

Laufen 29.01.2025

Distanz: 3,04 km
Dauer: 18:49 Minuten
Pace: 6:10 min/km

[strengthdom]

Guts Training Program
Lower 2
Thu, Jan 30, 2025

Deadlift (Barbell)
Set 1 : 212.5 kg x 3
Set 2 : 212.5 kg x 3
Set 3 : 212.5 kg x 3

Seated Calf Raise
Set 1 : 60 kg x 17
Set 2 : 60 kg x 17
Set 3 : 60 kg x 17

Belt Squat
Set 1 : 250 kg x 10
Set 2 : 250 kg x 10
Set 3 : 250 kg x 10
Set 4 : 250 kg x 10

Preacher Curl (Barbell)
Set 1 : 40 kg x 9
Set 2 : 35 kg x 12
Set 3 : 35 kg x 12
Set 4 : 35 kg x 12

Kroc Row
Set 1 : 60 kg x 9
Set 2 : 60 kg x 10
Set 3 : 60 kg x 10
Set 4 : 60 kg x 10

Lateral Raise (Dumbbell)
Set 1 : 17.5 kg x 15
Set 2 : 17.5 kg x 15
Set 3 : 17.5 kg x 15
Set 4 : 17.5 kg x 15

Halbe Stunde auf dem Ergometer.

Ab jetzt erstmal eine Woche Deload, bin aber verhältnismäßig recht zufrieden mit dem letzten Training heute. Besonders mit dem Fortschritt bei den Deadlifts

[strengthdom]

Guts Training Program
Upper 1
Thu, Feb 06, 2025

Bench Press (Barbell)
Set 1 : 120 kg x 3
Set 2 : 120 kg x 4
Set 3 : 120 kg x 4

Pullover (Dumbbell)
Set 1 : 45 kg x 10
Set 2 : 45 kg x 10
Set 3 : 45 kg x 10

Viking Press
Set 1 : 85 kg x 10
Set 2 : 85 kg x 10
Set 3 : 85 kg x 10

Machine Crunch
Set 1 : 100 kg x 12
Set 2 : 100 kg x 10
Set 3 : 100 kg x 10

Chest Press (Machine)
Set 1 : 90 kg x 11
Set 2 : 90 kg x 11
Set 3 : 90 kg x 11
Set 4 : 90 kg x 10

Katana Tricep Extension (Cable)
Set 1 : 10 kg x 13
Set 2 : 10 kg x 15
Set 3 : 10 kg x 15
Set 4 : 10 kg x 15

Neck Extension
Set 1 : 32 kg x 20
Set 2 : 32 kg x 20
Set 3 : 32 kg x 20
Set 4 : 32 kg x 20

1650 Steps auf dem Stairmaster.

Guter Einstieg heute

[strengthdom]

Guts Training Program
Lower 1
Fri, Feb 07, 2025

Neutral Grip Pull-Up (Weighted)
Set 1 : 25 kg x 5
Set 2 : 25 kg x 4
Set 3 : 25 kg x 4

Leg Extension
Set 1 : 65 kg x 15
Set 2 : 65 kg x 15
Set 3 : 65 kg x 15

Hip Thrust (Barbell)
Set 1 : 200 kg x 10
Set 2 : 200 kg x 10
Set 3 : 200 kg x 10
Set 4 : 200 kg x 10

Incline Curl (Dumbbell)
Set 1 : 17.5 kg x 12
Set 2 : 17.5 kg x 12
Set 3 : 17.5 kg x 12
Set 4 : 17.5 kg x 12

Donkey Calf Raise
Set 1 : 80 kg x 15
Set 2 : 80 kg x 15
Set 3 : 80 kg x 20
Set 4 : 80 kg x 15

Leg Press
Set 1 : 325 kg x 10
Set 2 : 325 kg x 10
Set 3 : 325 kg x 10
Set 4 : 325 kg x 10

Seal Row
Set 1 : 70 kg x 12
Set 2 : 70 kg x 12
Set 3 : 70 kg x 12
Set 4 : 70 kg x 12

Upright Row (Cable)
Set 1 : 59 kg x 12
Set 2 : 59 kg x 12
Set 3 : 59 kg x 12
Set 4 : 59 kg x 12

Halbe Stunde auf dem Ergometer.

[strengthdom]

Guts Training Program
Upper 2
Tue, Feb 11, 2025

Bench Press (Close Grip)
Set 1 : 102.5 kg x 8
Set 2 : 102.5 kg x 8
Set 3 : 102.5 kg x 8

Hammer Curl
Set 1 : 22.5 kg x 10
Set 2 : 22.5 kg x 10
Set 3 : 22.5 kg x 10

Incline Chest Press (Machine)
Set 1 : 80 kg x 10
Set 2 : 80 kg x 10
Set 3 : 80 kg x 8

Neck Curl
Set 1 : 40 kg x 15
Set 2 : 45 kg x 15
Set 3 : 45 kg x 15

JM Press
Set 1 : 70 kg x 12
Set 2 : 70 kg x 12
Set 3 : 70 kg x 12
Set 4 : 70 kg x 12

Landmine Oblique Twist
Set 1 : 17 kg x 12
Set 2 : 17 kg x 12
Set 3 : 17 kg x 12
Set 4 : 17 kg x 12

1200 Steps auf dem Stairmaster.

[strengthdom]

FitNotes Workout - Freitag 14th Februar 2025

** Deadlift **
- 200.0 kgs x 3 reps
- 200.0 kgs x 3 reps
- 200.0 kgs x 3 reps

** Calf Raise (Leg Press) **
- 165.0 kgs x 15 reps
- 181.0 kgs x 20 reps
- 189.0 kgs x 20 reps

** V-Squat **
- 55.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 85.0 kgs x 10 reps
- 95.0 kgs x 10 reps

** EZ-Bar Preacher Curl **
- 40.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps

** Lateral Dumbbell Raise **
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps

** Croc Row **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

40 Minuten auf dem Ergometer.

[strengthdom]

FitNotes Workout - Samstag 15th Februar 2025

** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 5 reps
- 112.5 kgs x 5 reps
- 115.0 kgs x 4 reps

** Neck Extension **
- 28.75 kgs x 20 reps
- 25.0 kgs x 20 reps
- 25.0 kgs x 20 reps
- 21.25 kgs x 20 reps

** Crunch Machine **
- 53.0 kgs x 15 reps
- 60.0 kgs x 10 reps
- 67.0 kgs x 10 reps

** Katana Tricep Extension **
- 12.5 kgs x 15 reps
- 12.5 kgs x 12 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Pull-over **
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 6 reps

** Hammer Strength Shoulder Press **
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Incline Hammer Strength Chest Press **
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps

1050 Steps auf dem Stairmaster.

[strengthdom]

FitNotes Workout - Sonntag 16th Februar 2025

** Leg Press **
- 120.0 kgs x 4 reps
- 160.0 kgs x 4 reps
- 200.0 kgs x 4 reps
- 240.0 kgs x 4 reps
- 280.0 kgs x 3 reps
- 320.0 kgs x 10 reps
- 330.0 kgs x 10 reps
- 340.0 kgs x 10 reps
- 340.0 kgs x 10 reps

** Neutral Chin Up **
- 20.0 kgs x 5 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 4 reps

** Hammer Strength Row **
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps

** Standing Calf Raise Machine **
- 150.0 kgs x 20 reps
- 170.0 kgs x 20 reps
- 180.0 kgs x 20 reps
- 180.0 kgs x 20 reps

** Seated Incline Dumbbell Curl **
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Upright Row **
- 28.75 kgs x 15 reps
- 32.5 kgs x 15 reps
- 32.5 kgs x 15 reps
- 32.5 kgs x 15 reps

** Leg Extension Machine **
- 80.0 kgs x 15 reps
- 80.0 kgs x 15 reps
- 90.0 kgs x 15 reps

** Hip Thrusts **
- 50.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 190.0 kgs x 12 reps
- 190.0 kgs x 12 reps
- 190.0 kgs x 12 reps
- 190.0 kgs x 12 reps

[strengthdom]

FitNotes Workout - Montag 17th Februar 2025

** Close Grip Barbell Bench Press **
- 60.0 kgs x 5 reps
- 105.0 kgs x 6 reps
- 105.0 kgs x 8 reps
- 105.0 kgs x 7 reps

** JM Press **
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps

** Neck Curl **
- 25.0 kgs x 15 reps
- 28.75 kgs x 15 reps
- 28.75 kgs x 15 reps

** Incline Hammer Strength Chest Press **
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 45.0 kgs x 8 reps

** Dumbbell Hammer Curl **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Landmine Oblique Twist **
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

[strengthdom]

Guts Training Program
Upper 1
Fri, Feb 21, 2025

Bench Press (Barbell)
Set 1 : 120 kg x 4
Set 2 : 120 kg x 4
Set 3 : 120 kg x 4

Pullover (Dumbbell)
Set 1 : 45 kg x 10
Set 2 : 45 kg x 10
Set 3 : 45 kg x 8

Viking Press
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 8

Cable Crunch
Set 1 : 100 kg x 12
Set 2 : 100 kg x 12
Set 3 : 100 kg x 12

Decline Chest Press
Set 1 : 100 kg x 12
Set 2 : 120 kg x 12
Set 3 : 125 kg x 12
Set 4 : 125 kg x 12

Katana Tricep Extension
Set 1 : 15 kg x 15
Set 2 : 20 kg x 12
Set 3 : 15 kg x 15
Set 4 : 15 kg x 15

Neck Extension
Set 1 : 35 kg x 20
Set 2 : 40 kg x 20
Set 3 : 40 kg x 20
Set 4 : 40 kg x 15

1000 Steps auf dem Stairmaster.

[strengthdom]

Guts Training Program
Lower 2
Sat, Feb 22, 2025

Deadlift (Barbell)
Set 1 : 215 kg x 3
Set 2 : 215 kg x 3
Set 3 : 215 kg x 3

Seated Calf Raise
Set 1 : 60 kg x 18
Set 2 : 60 kg x 18
Set 3 : 60 kg x 18

Belt Squat
Set 1 : 255 kg x 10
Set 2 : 255 kg x 10
Set 3 : 255 kg x 10
Set 4 : 255 kg x 10

Preacher Curl Machine
Set 1 : 35 kg x 12
Set 2 : 35 kg x 12
Set 3 : 35 kg x 12
Set 4 : 35 kg x 12

Kroc Row
Set 1 : 60 kg x 10
Set 2 : 60 kg x 10
Set 3 : 60 kg x 8
Set 4 : 60 kg x 8

Lateral Raise (Dumbbell)
Set 1 : 17.5 kg x 15
Set 2 : 17.5 kg x 15
Set 3 : 17.5 kg x 15
Set 4 : 17.5 kg x 15

30 Minuten auf dem Ergometer.