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

[Jay]

Beine vom Sonntag

FitNotes Workout - Sonntag 19th Juli 2026
Total Sets: 29
Total Reps: 356

** Incline Walking Kategorie Cardio, KG = kcals, Training1 **
- 300.0 kgs x 1 rep [15%, 5.5kmh + 2x "sprint" @10kmh + 2x reverse 60s @ 5kmh]

** Bulgarian Split Squats (Kategorie Warmup/Mobility) **
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps
- 95.0 kgs x 20 reps

** Seated Leg Curl LF **
- 120.0 kgs x 15 reps [PR] [aufrecht, 5, -1, M]
- 127.5 kgs x 12 reps
- 110.0 kgs x 11 reps [zurückgelehnt, doppelpaused]

** Seated Calf Raise Machine **
- 70.0 kgs x 14 reps [doppelpaused]
- 70.0 kgs x 13 reps
- 70.0 kgs x 13 reps

** Squats Smith Machine **
- 160.0 kgs x 6 reps [flats, sleeves, beltless, slow, aufrecht, stretch, quads only]
- 160.0 kgs x 6 reps

** Hyperextensions paused **
- 80.0 kgs x 10 reps [3. oberste Stufe]
- 80.0 kgs x 9 reps

** Hyperextensions Hamstrings only **
- 50.0 kgs x 8 reps [PR] [unterste Stufe, Beine komplett gestreckt, doppelpaused]

** LF Optima Adductor (bodyworx oben) **
- 65.5 kgs x 13 reps [doppelpaused stretch]

** LF Legpress stack 1leg **
- 87.5 kgs x 8 reps [PR] [flats]
- 80.0 kgs x 10 reps

** HS MTS Standing Leg Curl **
- 60.0 kgs x 15 reps

** HS MTS Leg Extension 1Leg **
- 77.5 kgs x 14 reps [sitz 9, gurt, slow, soft touch]

** 1leg Calf Extensions machine LF (mit Rotation) **
- 117.5 kgs x 9 reps [PR]
- 110.0 kgs x 12 reps

** Calf Extensions machine LF (mit Rotation) **
- 167.5 kgs x 26 reps [Füsse kollabiert]
- 167.5 kgs x 10 reps [restpause]
- 167.5 kgs x 10 reps

** Leg Raises **
- 95.0 kgs x 15 reps
- 95.0 kgs x 15 reps

** Decline Crunch **
- 95.0 kgs x 20 reps

** Crosstrainer Kategorie Cardio, KG = kcals, Training1 **
- 400.0 kgs x 1 rep [PR] [LF Stufe 17]

[Searching]

gratuliere zum neuem Crosstrainer Kategorie Cardio, KG 400 KG PR

[Jay]

gratuliere zum neuem Crosstrainer Kategorie Cardio, KG 400 KG PR

Danke - hab alles gegeben