tony´s log

[tony]

29.4.25, bw 78,7kg

hex bar deadlift
120x6
150x6
180x6
210x5
230x1

hex bar shrugs
120x12
120x12
120x12
120x12

hex bar bent over rows
110x12
110x12
110x12
110x12

one arm dumbbell hammer curls
22x15
22x15
22x15
22x15

plate side bend + planks

heute lief´s besser, einen schönen sonnigen tag

 

[tony]

30.4.25, bw 79,1kg

chest dip
+10x10
+20x10
+30x10
+40x10

landmine t bar rows
65x10
75x10
80x10
80x10

meadows row
55x10
65x10
70x10
70x10

belt squats
130x10
180x10
230x10
280x10
280x10

adduction band, atx green
4x20

planks
4x60s

seit 2 tagen läufts ganz gut mit der motivation, hoffentlich bleibts noch ne weile so.

 

[tony]

2.5.25, bw 79,4kg

chin ups
x5
+10x5
+20x5
+20x10

two handed landmine press
40x15
45x15
45x15

bradford press
20x10
20x10
20x10

plate press
25x12
25x15
25x15

ez bar curl
40x13
40x15
40x18

planks
3x60s

nice weekend

 

[tony]

4.5.25, bw 79,0kg

hex bar deadlift
120x6
150x6
180x6
210x5*

*bin gespannt wann ich die 6.wdh schaffe, ab 5 mögen die fingerchen nicht mehr.

hex bar shrugs
120x12
120x12
120x12
120x12

wide-grip lat pulldown
60x10
70x10
80x10
80x10

tricep pushdown
40x10
40x12
40x15
40x15

planks

 

[tony]

7.5.25, bw 79,1kg

chest dip
+10x10
+20x10
+30x10
+40x6

barbell bent over row
80x12
90x12
90x12
90x12

belt squat
120x10
160x10
200x10
240x10

planks

fazit
extrem unfit :/

 

[tony]

8.5.25, bw 79kg

hex bar deadlift
110x5
140x5
170x5
200x7

hex bar shrugs
120x12
120x12
120x12
120x12

hex bar bent over rows
110x12
110x12
110x12
110x12

dumbbell front raises
15x12
20x12
20x12
20x12

one arm dumbbell hammer curls
20x12
22x12
22x12
22x12

planks

 

[tony]

10.5.25, bw 78,7kg

landmine t bar rows
55x10
65x10
70x10
75x12

two handed landmine press
40x10
45x10
45x10
45x12

bent over dumbbell reverse fly
17,5x12
17,5x12
17,5x12
17,5x12

belt squats
130x10
180x10
230x10
280x10

adduction band (atx green) + planks

nice weekend

 

[tony]

11.5.25, bw 78,7kg

hex bar deadlift
110x7
140x7
170x7
200x4
220x1
240x2 (griffhilfe)

griffkraft heute unter aller sau

barbell bent over row
85x12
95x12
105x12
105x12

dumbbell pullover
40x10
45x10
45x10
45x10

bradford press
22,5x10
22,5x10
22,5x10
22,5x10

planks