Jay - Schulter/Bizeps Reha nach OP - WK Bilder/Berichte 139-144

[Jay]

heute Arme/Waden und 1.5h caddiioooo

FitNotes Workout - Freitag 8th Mai 2026
Total Sets: 20
Total Reps: 288

** Pushdowns 1arm standing cuffs **
- 15.0 kgs x 20 reps [PR] [links 15x18]
- 17.5 kgs x 14 reps [links 17.5x12]
- 17.5 kgs x 13 reps [links 15x16]
- 15.0 kgs x 14 reps [arme hinter Körper, 12.5x16]

** DB Hammer Curl preacher bench reverse 1arm **
- 18.0 kgs x 14 reps [PR] [links wrist extension abgestützt 8x20]
- 18.0 kgs x 13 reps [links wrist extension abgestützt 8x20]
- 18.0 kgs x 12 reps [links wrist extension abgestützt 8x20]

** Dumbbell Overhead Triceps Extension **
- 16.0 kgs x 13 reps [links 6x53]
- 14.0 kgs x 17 reps [links 8x40]

** Seated Incline Dumbbell Curl **
- 20.0 kgs x 8 reps [nur rechts]
- 20.0 kgs x 8 reps
- 18.0 kgs x 11 reps

** Wrist Curls cable Bar beidarmig /w Finger Curls **
- 28.75 kgs x 20 reps [2 D-Handles, Arme gestreckt, von vorne]
- 28.75 kgs x 20 reps
- 28.75 kgs x 20 reps

** 1leg Calf Extensions machine LF (mit Rotation) **
- 102.5 kgs x 12 reps [PR]
- 102.5 kgs x 10 reps

** Calf Extensions machine LF (mit Rotation) **
- 167.5 kgs x 25 reps
- 167.5 kgs x 12 reps [restpause]
- 167.5 kgs x 12 reps

[Jay]

UK gestern war gut
erstes Mal seit 6 Wochen wieder halbwegs schwer gebeugt
Erst an der Multipresse, dann mit LH
ging gut

FitNotes Workout - Samstag 9th Mai 2026
Total Sets: 25
Total Reps: 448

** Squats Smith Machine **
- 120.0 kgs x 12 reps [flats, paused]
- 140.0 kgs x 8 reps [same]
- 150.0 kgs x 6 reps [same]
- 150.0 kgs x 6 reps [same]

** Seated Leg Curl NRG **
- 124.0 kgs x 15 reps [reha setup 7,D,M, zurückgelehnt]
- 124.0 kgs x 14 reps
- 124.0 kgs x 13 reps
- 124.0 kgs x 12 reps
- 110.0 kgs x 19 reps [PR] [vorgelehnt]
- 110.0 kgs x 17 reps [vorgelehnt]

** Leg Extension NRG **
- 143.0 kgs x 21 reps [PR] [gurt, ohne Pad, sitz 9]
- 153.0 kgs x 16 reps [PR]

** Lateral Raise Maschine Panatta **
- 35.0 kgs x 33 reps [PR] [stufe 4, beidarmig, vorgebeugt]
- 40.0 kgs x 23 reps
- 45.0 kgs x 15 reps
- 50.0 kgs x 32 reps [PR] [Stufe 3, 1armig, aufrecht, tuch @ Handgelenk, links 24reps]
- 50.0 kgs x 30 reps [links 21reps]

** Barbell Squat highbar **
- 120.0 kgs x 6 reps [flats]
- 140.0 kgs x 6 reps

** Good Morning Barbell **
- 100.0 kgs x 6 reps [PR]
- 100.0 kgs x 6 reps
- 80.0 kgs x 10 reps [PR]

** Abductor machine **
- 143.0 kgs x 30 reps [PR]

** Adductor machine **
- 143.0 kgs x 32 reps

** Decline Crunch **
- 93.0 kgs x 60 reps