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

 

[tony]

14.5.25, bw 78,9kg

chin ups
x5
+10x5
+20x5x5

chest dip
+15x5
+30x5x5

face pulls
45x10
50x10
50x10
50x10

barbell bent over row
90x12
90x14
90x16
90x18

belt squats
130x12
180x12
230x10
280x10
310x10

planks

fazit
chin ups fiel mir wegen einem mk im trizeps ziemlich schwer, dips waren da noch eher okay.
woher ich den mk habe weiss ich nicht, gestern war noch alles gut.

machts gut

 

[tony]

15.5.25, bw 78,3kg

hex bar deadlift
110x5
140x5
170x5
200x5

hex bar shrugs
110x12
110x12
110x12
110x12

hex bar bent over rows
100x12
100x12
100x12
100x15

double dumbbell side raises
10x10
10x12
10x14
10x16

one arm dumbbell hammer curls
23x12
23x14
23x15
23x16

dumbbell side bend + planks

fazit
seit ein paar tagen hab ich meine ernährung etwas geändert und esse weniger um ein paar kg zu verlieren.
denke 73kg dürften mir reichen, kurzzeitig hatte ich sogar etwas über 80kg und das tat mir nicht gut.
lieber bissle an meiner fitness arbeiten, kräftetechnisch reichts für nen opi

wünsch euch was

 

[tony]

16.5.25, bw 78,0kg

single arm dumbbell bent over row
55x10
65x10
70x10 (zughilfe)
70x10 (zughilfe)

two handed landmine press
40x12
45x12
45x14
45x16

bradford press
25x10
25x10
22,5x10
22,5x10

weighted bench dip
+30x15
+30x15
+30x15
+30x15

planks

nice weekend

 

[tony]

17.5.25, bw 78,2kg

close grip lat pulldown
60x10
70x10
80x10
90x10

dumbbell pullover
40x10
40x10
40x12
40x12

plate front raises
15x12
20x12
20x14
20x16

v-bar push down
40x10
40x12
40x12
40x14

belt squats
130x10
180x10
230x10
280x10

planks

 

[tony]

18.5.25, bw 78,2kg

hex bar deadlift
110x5
140x5
170x5
200x5
220x2

adduction band (atx green) + planks

heute ziemlich planlos

nice sunday

 

[tony]

21.5.25, bw 78,4kg

supinated lat pulldown
60x10
75x10
85x10
95x10

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

ez bar curl
35x10
40x10
45x10
50x10

belt squats
130x10
180x10
230x10
280x10
320x10

planks

einen schönen tag

 

[tony]

22.5.25, bw 78,3kg

hex bar deadlift
110x5
140x5
170x5
200x5
200x5

hex bar shrugs
120x12
120x12
120x12
120x12

hex bar bent over rows
100x12
100x12
100x12
100x12

bent over dumbbell reverse fly
15x12
20x12
20x12
20x12

plate press
20x15
20x20
20x20
20x20

dumbbell side bend + planks

training fiel mir heute recht schwer, war froh als rum war..

 

[tony]

24.5.25, bw 78,3kg

chin ups
x5
+10x5
+20x5
+25x5
+20x10

two handed landmine press
40x10
45x10
45x12
45x14

bradford press
22,5x10
22,5x12
22,5x14
22,5x14

one arm dumbbell hammer curls
25x10
25x12
25x14
25x16

belt squats
130x12
180x12
230x12
260x12

planks

nice weekend

 

[tony]

25.5.25, bw 78,3kg

hex bar deadlift
120x5
150x5
180x5
210x5

close grip lat pulldown
60x10
70x10
80x10
95x10

tricep pushdown
40x12
40x12
40x12
40x12

planks

schönen sonntag

 

[tony]

28.5.25. bw 78,1kg

landmine t bar rows
55x10
70x10
80x10
90x10

meadows row
55x10
70x10
80x10
80x10

chest dip
+15x8
+30x8
+40x8
+50x5

+50 nicht leicht, ging schon besser.
egal net schlimm, dafür gehts der schulter ziemlich gut

belt squats
130x8
180x8
230x8
280x8
320x8

adduction band (atx green)

planks

nice day

 

[tony]

29.5.25, bw 78,9kg

hex bar deadlift
110x5
140x5
170x5
200x5
220x3

hex bar shrugs
110x15
110x15
110x15

svend press
20x15
20x15
20x20

ez fatbar curl
40x15
40x15
40x18

planks

 

[tony]

31.5.25, bw 78,2kg

landmine t bar rows
55x10
70x10
80x10
80x10

two handed landmine press
40x15
40x15
40x20
40x20

plate front raises
15x15
20x15
20x15
20x15

belt squats
130x10
180x10
230x10
260x10

planks

hoffentlich kommt bald der winter, unerträglich die hitze..

nice weekend