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[Waschbär]

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Mittwoch

Nachmittags-Workout
Mittwoch, 9. September 2026 um 16:53

Pull Up
Set 1: 12 wiederh.
Set 2: 9 wiederh.
Set 3: 8 wiederh.

Matrix cable row MAG
Set 1: 109,3 kg × 9 PR
Set 2: 93 kg × 11
Set 3: 93 kg × 9

Face Pull (Cable)
Set 1: 45 kg × 14
Set 2: 45 kg × 12
Set 3: 40,5 kg × 11

Matrix rudern sitzend weit stack
Set 1: 70 kg × 10
Set 2: 77 kg × 10 PR
Set 3: 77 kg × 9
Set 4: 43 kg × 6 [Drop-Set]

Überzüge
Set 1: 36 kg × 14
Set 2: 36 kg × 10
Set 3: 33,8 kg × 8
Set 4: 15,9 kg × 9 [Drop-Set]

Curl Schräg Vor Körper
Set 1: 16 kg × 12
Set 2: 20 kg × 10
Set 3: 20 kg × 8
Set 4: 16 kg × 10

Dienstag

Nachmittags-Workout
Dienstag, 8. September 2026 um 16:51

Matrix Incline Chest press PL
Set 1: 120 kg × 8
Set 2: 100 kg × 10
Set 3: 100 kg × 10

Cable Crossover
Set 1: 11,3 kg × 18
Set 2: 13,5 kg × 11
Set 3: 13,5 kg × 9
Set 4: 9 kg × 7 [Drop-Set]

One arm snatch barbell
Set 1: 20 kg × 5
Set 2: 25 kg × 3
Set 3: 30 kg × 2
Set 4: 35 kg × 5 PR

Matrix lateral Raise
Set 1: 63 kg × 17 PR
Set 2: 63 kg × 13
Set 3: 54 kg × 12
Set 4: 54 kg × 10
Set 5: 32 kg × 7 [Drop-Set]

Trizeps V Griff
Set 1: 38,3 kg × 14
Set 2: 38,3 kg × 10
Set 3: 36 kg × 8

Matrix Trizepsstrecker PL
Set 1: 35 kg × 7 PR
Set 2: 30 kg × 8
Set 3: 25 kg × 9
Set 4: 20 kg × 4 [Drop-Set]

Lu Raises
Set 1: 10 kg × 14
Set 2: 10 kg × 8
Set 3: 5 kg × 6 [Drop-Set]


Sonntag

Vorher 55km geradelt

Morgen-Workout
Sonntag, 6. September 2026 um 11:39

Matrix leg Curl
Set 1: 70 kg × 10
Set 2: 63 kg × 9
Set 3: 57 kg × 11

Matrix Belt SQUAD
Set 1: 120 kg × 15
Set 2: 130 kg × 12
Set 3: 140 kg × 12

Romanian Deadlift (Barbell)
Set 1: 95 kg × 10
Set 2: 125 kg × 8
Set 3: 125 kg × 8

Deadlift (Barbell)
Set 1: 125 kg × 5
Set 2: 125 kg × 5

Matrix Leg Extension PL
Set 1: 70 kg × 9
Set 2: 60 kg × 10
Set 3: 60 kg × 8
Set 4: 50 kg × 5 [Drop-Set]

Samstag

Nachmittags-Workout
Samstag, 5. September 2026 um 16:49

Lat Pulldown Mag Eng
Set 1: 107 kg × 10 PR
Set 2: 86 kg × 10
Set 3: 86 kg × 8

Matrix High Row
Set 1: 115 kg × 8 PR
Set 2: 100 kg × 9
Set 3: 100 kg × 8

Matrix Cable row unilateral
Set 1: 52 kg × 10 PR
Set 2: 45 kg × 10
Set 3: 45 kg × 8

Face Pull (Cable)
Set 1: 34 kg × 12
Set 2: 34 kg × 10

Cable wrist curls horizontal
Set 1: 13,6 kg × 12 PR
Set 2: 13,6 kg × 11
Set 3: 11,3 kg × 11

Cable wrist curl vertikal
Set 1: 34 kg × 18 PR
Set 2: 34 kg × 13
Set 3: 34 kg × 11

Überzüge
Set 1: 27,2 kg × 12
Set 2: 27 kg × 10
Set 3: 15,9 kg × 8 [Drop-Set]

Matrix BicepsCurl PL
Set 1: 30 kg × 13
Set 2: 30 kg × 8
Set 3: 25 kg × 8
Set 4: 20 kg × 5 [Drop-Set]


Donnerstag


Nachmittags-Workout
Donnerstag, 3. September 2026 um 16:47

Matrix Incline Chest press PL
Set 1: 120 kg × 7
Set 2: 100 kg × 10
Set 3: 100 kg × 8

Matrix butterfly
Set 1: 48,3 kg × 14 PR
Set 2: 48,3 kg × 12
Set 3: 48,3 kg × 10
Set 4: 30,4 kg × 6 [Drop-Set]

Cable Cross Trizep
Set 1: 13,6 kg × 9
Set 2: 11,3 kg × 10
Set 3: 11,3 kg × 8

Lateral Raise (Cable)
Set 1: 9,1 kg × 15
Set 2: 9,1 kg × 12
Set 3: 9,1 kg × 11

Triceps Extension (Cable)
Set 1: 20,3 kg × 11
Set 2: 20,3 kg × 8
Set 3: 15,8 kg × 11
Set 4: 9 kg × 6 [Drop-Set]

Upright Row (Barbell)
Set 1: 45 kg × 17 PR
Set 2: 45 kg × 13
Set 3: 45 kg × 11