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

[Jay]

gestern Brust, Rücken, vordere & hintere Schulter

FitNotes Workout - Sonntag 10th Mai 2026
Total Sets: 29
Total Reps: 542

** LF Lat Pulldown wide stack **
- 122.5 kgs x 16 reps [PR] [sitz 5, nur rechts]
- 122.5 kgs x 14 reps
- 122.5 kgs x 13 reps

** Teres Pullover cuffs **
- 22.5 kgs x 49 reps [PR] [nur links]
- 27.5 kgs x 28 reps [PR]
- 32.5 kgs x 25 reps
- 32.5 kgs x 24 reps [+ rechts 29reps]

** LF Chest Press stack **
- 87.5 kgs x 14 reps [links 35x30]
- 87.5 kgs x 13 reps [link 42.5x25]
- 87.5 kgs x 12 reps [links 42.5x25]

** 1arm Lat Row LF stack machine **
- 130.0 kgs x 16 reps [PR] [nur rechts]
- 130.0 kgs x 15 reps

** Trap/Row Pullovers 1arm **
- 27.5 kgs x 30 reps [PR] [nur links, kabel stirnhöhe]
- 27.5 kgs x 20 reps

** HS Shoulder Press stack **
- 65.0 kgs x 11 reps [PR] [sitz 3, neutraler Griff (upper chest bias), links 27.5x36]
- 57.5 kgs x 16 reps [PR] [links 35x20]
- 42.5 kgs x 8 reps [beidarmig]

** reverse Butterfly LF **
- 42.5 kgs x 38 reps [PR] [HG]
- 50.0 kgs x 25 reps [PR] [HG]
- 57.5 kgs x 21 reps [PR] [HG]
- 65.0 kgs x 20 reps [PR] [OG]
- 72.5 kgs x 16 reps [OG]

** Cable Pullover **
- 52.5 kgs x 22 reps
- 57.5 kgs x 16 reps
- 42.5 kgs x 22 reps [stretch/mobility]

** 1leg Calf Extensions machine LF (mit Rotation) **
- 90.0 kgs x 10 reps [paused]
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 8 reps



heute seitliche Schulter und Arme

FitNotes Workout - Montag 11th Mai 2026
Total Sets: 20
Total Reps: 447

** Pushdowns 1arm standing cuffs **
- 12.5 kgs x 21 reps [PR] [ellbogen hinter Körper, doppelpaused, links überall 1-2 reps weniger]
- 13.75 kgs x 16 reps
- 13.75 kgs x 16 reps

** Dumbbell Preacher Curl **
- 18.0 kgs x 16 reps [PR] [paused]
- 20.0 kgs x 11 reps [paused]

** Lateral Raises dual cable LF, lying, 1arm **
- 11.25 kgs x 31 reps [PR] [links 8.75x40]
- 13.75 kgs x 18 reps [PR] [links 11.25x25]
- 13.75 kgs x 16 reps [links 11.25x20]
- 13.75 kgs x 15 reps [links 11.25x20]

** reverse Curls dumbbell @preacher pult reverse **
- 12.0 kgs x 35 reps [PR] [nur rechts]
- 12.0 kgs x 31 reps
- 12.0 kgs x 29 reps

** Wrist Extension Dumbbell **
- 8.0 kgs x 39 reps [PR] [nur links]
- 8.0 kgs x 31 reps
- 8.0 kgs x 27 reps

** Dumbbell Overhead Triceps Extension **
- 12.0 kgs x 21 reps [slow, paused, links 6x45]
- 12.0 kgs x 18 reps [links 8x30]

** Incline Curls seitlich auf Bank liegend, Ellbogen abgestützt **
- 18.0 kgs x 16 reps [paused]

** Rope Pushdown **
- 28.0 kgs x 15 reps

** Wrist Curls cable Bar beidarmig /w Finger Curls **
- 70.0 kgs x 25 reps