Don Octavio's road to ???

[donoctavio]

Mittwoch 10. Juli 2024
Time: 10:28 – 12:30 (2h 02m)
Body Weight: 114.5 kgs
Total Volume: 15.337 Kg

** Bowbar Squat **
- Total Volume: 5.350 Kg
- 20.0 kgs x 12 reps [w/o nothing]
- 70.0 kgs x 8 reps [w/o nothing]
- 120.0 kgs x 5 reps [Inferno XXL, w/o belt]
- 150.0 kgs x 3 reps [Inferno XXL, Belt]
- 175.0 kgs x 5 reps [Inferno XXL, Belt]
- 175.0 kgs x 5 reps [Inferno XXL, Belt]
- 175.0 kgs x 5 reps [Inferno XXL, Belt]
- 175.0 kgs x 5 reps [Inferno XXL, Belt]

** Bench Press **
- Total Volume: 3.830 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 130.0 kgs x 3 reps [Pinky on ring]
- 160.0 kgs x 3 reps [Pinky on ring]
- 160.0 kgs x 3 reps [Fuck on ring]
- 160.0 kgs x 3 reps [Pointer on ring]

** Step Ups **
- Total Volume: 4.930 Kg
- 115.0 kgs x 10 reps [Ca. BWT]
- 126.0 kgs x 10 reps [+Mjölnir]
- 126.0 kgs x 10 reps [+Mjölnir]
- 126.0 kgs x 10 reps [+Mjölnir]

** Leg Curls **
- Total Volume: 0 Kg
- 12 reps [Sling Trainer]
- 12 reps [Sling Trainer]
- 12 reps [Sling Trainer]
- 12 reps [Sling Trainer]

** Lateral Dumbbell Raise **
- Total Volume: 540 Kg
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Dumbbell Hammer Curl **
- Total Volume: 687 Kg
- 11.0 kgs x 12 reps [Mjölnir]
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 rep
- 15.0 kgs x 15 reps

 

[tony]

trainierst du damit? cooles teil

 

[donoctavio]

trainierst du damit? cooles teil

Steht in der Klammer [Mjölnir]

Ist aber mehr cool wie sonst was... Hammercurls sind extrem fordernd fürs Handgelenk...

 

[tony]

hab ich auf amazon für 85€ entdeckt, gefällt mir richtig gut

 

[donoctavio]

hab ich auf amazon für 85€ entdeckt, gefällt mir richtig gut

Als ich ihn bestellt hab war er mit 70,-- und 40% Rabatt zu haben, 85,-- würde ich nicht zahlen

 

[donoctavio]

Sonntag 14. Juli 2024
Time: 20:28 – 22:40 (2h 11m)
Body Weight: 115.5 kgs
Total Volume: 8.745 Kg

** Bowbar Squat **
- Total Volume: 3.685 Kg
- 20.0 kgs x 12 reps [Inferno XXL]
- 70.0 kgs x 10 reps [Inferno XXL, rehband Back Support]
- 120.0 kgs x 6 reps [Inferno XXL, rehband Back Support]
- 160.0 kgs x 3 reps [Inferno XXL, Belt]
- 170.0 kgs x 3 reps [Inferno XXL, Belt]
- 180.0 kgs x 3 reps [Inferno XXL, Belt]
- 165.0 kgs x 3 reps [Inferno XXL, Belt]

** Sumo DL **
- Total Volume: 3.510 Kg
- 120.0 kgs x 3 reps [Inferno XXL]
- 150.0 kgs x 5 reps [OHG w/o belt]
- 155.0 kgs x 5 reps [OHG belt]
- 160.0 kgs x 5 reps [Belt, straps]
- 165.0 kgs x 5 reps [Belt, Straps]

** Cable Pullover ** (Superset 1)
- Total Volume: 1.550 Kg
- 20.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Abduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 12 reps [Green JSB]
- 12 reps [Green JSB]
- 12 reps [Green JSB]

** Adduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 12 reps [Green JSB]
- 12 reps [Green JSB]
- 12 reps [Green JSB]

** Crunch ** (Superset 1)
- Total Volume: 0 Kg
- 20 reps
- 20 reps
- 20 reps

Fazit: etwas zäh nach 55 km Radfahren

 

[tony]

Fazit: etwas zäh nach 55 km Radfahren

adduction band, die übung werde ich einbauen
das linke bein macht mir wieder probleme, denke mangels muskulatur

 

[donoctavio]

Dienstag 16. Juli 2024
Time: 17:03 – 18:30 (1h 26m)
Body Weight: 113.7 kgs
Total Volume: 14.086 Kg
@ home

** SSB Squat **
- Total Volume: 1.876 Kg
- 22.0 kgs x 12 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps [VS violet band]
- 92.0 kgs x 5 reps [VS violet band]

** Deadlift ** (Superset 1)
- Total Volume: 4.900 Kg
- 70.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 3 reps
- 175.0 kgs x 5 reps [Straps belt]
- 175.0 kgs x 5 reps [Straps belt]
- 175.0 kgs x 5 reps [Straps belt]
- 175.0 kgs x 5 reps [Straps belt]

** Bench Press ** (Superset 1)
- Total Volume: 5.780 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 12 reps
- 100.0 kgs x 6 reps
- 120.0 kgs x 3 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps [Wraps]
- 140.0 kgs x 5 reps [Wraps]
- 140.0 kgs x 5 reps [Wraps]
- 140.0 kgs x 5 reps [Wraps]

** Pull Up ** (Superset 2)
- Total Volume: 0 Kg
- 8 reps [Green Band]
- 8 reps [Green Band]
- 8 reps [Green Band]

** V-Bar Push Down ** (Superset 2)
- Total Volume: 1.530 Kg
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps

Fazit: aus Zeitmangel 2 Übungen verschoben

 

[donoctavio]

Donnerstag 18. Juli 2024
Time: 19:50 – 22:20 (2h 29m)
Body Weight: 115.0 kgs
Total Volume: 17.625 Kg

** Bowbar Squat **
- Total Volume: 4.945 Kg
- 20.0 kgs x 12 reps [Inferno XXL]
- 70.0 kgs x 8 reps [Inferno XXL]
- 120.0 kgs x 6 reps [Inferno XXL, Rehband Back Support]
- 175.0 kgs x 5 reps [Inferno XXL, Belt]
- 170.0 kgs x 5 reps [Inferno XXL, Belt]
- 170.0 kgs x 5 reps [Inferno XXL, Belt]
- 170.0 kgs x 5 reps [Inferno XXL, Belt]

** Bench Press **
- Total Volume: 4.090 Kg
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps [Pinky on ring]
- 120.0 kgs x 6 reps [Pinky on ring]
- 145.0 kgs x 3 reps [Wraps, ring on ring]
- 150.0 kgs x 3 reps [Middle on ring]
- 155.0 kgs x 3 reps [Pointer on ring]
- 160.0 kgs x 3 reps [Pointer on ring]

** Step Ups ** (Superset 1)
- Total Volume: 7.015 Kg
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 16 reps [BWT]
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 15 reps [BWT]

** Leg Curls ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]

** Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 540 Kg
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Hypertension ** (Superset 2)
- Total Volume: 0 Kg
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Dumbbell Concentration Curl **
- Total Volume: 1.035 Kg
- 22.5 kgs x 10 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps

Fazit: eine Übung nachgeholt...

 

[donoctavio]

Samstag 20. Juli 2024
Time: 13:40 – 16:11 (2h 31m)
Body Weight: 114.0 kgs
Total Volume: 11.210 Kg
@home

** Bowbar Squat **
- Total Volume: 3.760 Kg
- 20.0 kgs x 12 reps [Inferno XXL]
- 70.0 kgs x 10 reps [Inferno XXL, rehband Back Support]
- 120.0 kgs x 6 reps [Inferno XXL, rehband Back Support]
- 160.0 kgs x 3 reps [Inferno XXL, Belt]
- 180.0 kgs x 3 reps [Inferno XXL, Belt]
- 180.0 kgs x 3 reps [Inferno XXL, Belt]
- 180.0 kgs x 3 reps [Inferno XXL, Belt]

** Sumo DL **
- Total Volume: 3.800 Kg
- 120.0 kgs x 5 reps [Inferno XXL, belt open]
- 160.0 kgs x 5 reps [OHG belt loose]
- 160.0 kgs x 5 reps [OHG belt loose straps]
- 160.0 kgs x 5 reps [OHG belt loose straps]
- 160.0 kgs x 5 reps [OHG belt loose straps]

** Barbell Row ** (Superset 2)
- Total Volume: 2.250 Kg
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps

** Cable Pullover ** (Superset 2)
- Total Volume: 1.400 Kg
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Abduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]

** Adduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]

** Crunch ** (Superset 1)
- Total Volume: 0 Kg
- 20 reps
- 20 reps
- 20 reps

 

[donoctavio]

Dienstag 23. Juli 2024
Time: 20:13 – 22:10 (1h 56m)
Body Weight: 114.8 kgs
Total Volume: 12.225 Kg

** Deadlift **
- Total Volume: 4.760 Kg
- 70.0 kgs x 10 reps
- 70.0 kgs x 5 reps [25kg Chain]
- 70.0 kgs x 5 reps [50kg Chain]
- 120.0 kgs x 3 reps [50kg Chain, back support]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]

** Bench Press **
- Total Volume: 6.065 Kg
- 20.0 kgs x 30 reps
- 40.0 kgs x 15 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 6 reps
- 130.0 kgs x 3 reps
- 160.0 kgs x 5 reps [Catapult]
- 162.5 kgs x 5 reps [Catapult]
- 165.0 kgs x 5 reps [Catapult]
- 167.5 kgs x 5 reps [Catapult]

** Pull Up **
- Total Volume: 0 Kg
- 12 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]

** Rope Push Down **
- Total Volume: 1.400 Kg
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

 

[donoctavio]

Freitag 26. Juli 2024
Time: 19:00 – 21:49 (2h 49m)
Body Weight: 115.0 kgs
Total Volume: 16.803,5 Kg
@ Home

** Bowbar Squat **
- Total Volume: 4.520 Kg
- 20.0 kgs x 12 reps [vs. green band+43kg Inferno XXL]
- 70.0 kgs x 8 reps [vs. green band+43kg Inferno XXL]
- 120.0 kgs x 6 reps [vs. green band+43kg Inferno XXL, belt]
- 150.0 kgs x 5 reps [vs. green band+43kg Inferno XXL, belt]
- 150.0 kgs x 5 reps [vs. green band+43kg Inferno XXL, belt]
- 150.0 kgs x 5 reps [vs. green band+43kg Inferno XXL, belt]
- 150.0 kgs x 5 reps [vs. green band+43kg Inferno XXL, belt]

** Bench Press **
- Total Volume: 3.587,5 Kg
- 20.0 kgs x 30 reps [vs. Black Band+15kg]
- 70.0 kgs x 10 reps [vs. Black Band+15kg]
- 100.0 kgs x 6 reps [vs. Black Band+15kg]
- 120.0 kgs x 3 reps [vs. Black Band+15kg]
- 145.0 kgs x 3 reps [vs. Black Band+15kg]
- 147.5 kgs x 3 reps [vs. Black Band+15kg]
- 150.0 kgs x 3 reps [vs. Black Band+15kg]

** Step Ups ** (Superset 1)
- Total Volume: 6.900 Kg
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 15 reps [BWT]

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 816 Kg
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps

** Leg Curls ** (Superset 2)
- Total Volume: 0 Kg
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]

** Dumbbell Concentration Curl ** (Superset 2)
- Total Volume: 980 Kg
- 24.5 kgs x 10 reps
- 24.5 kgs x 10 reps
- 24.5 kgs x 10 reps
- 24.5 kgs x 10 reps

** Hypertension ** (Superset 2)
- Total Volume: 0 Kg
- 12 reps
- 12 reps
- 12 reps
- 12 reps

Fazit: hat sich etwas in die länge gezogen, die Kniebeugen waren sehr fordernd, musste mich stark überwinden.

 

[donoctavio]

Sonntag 28. Juli 2024
Time: 14:15 – 16:56 (2h 41m)
Body Weight: 113.0 kgs
Total Volume: 13.630 Kg

** Bowbar Squat **
- Total Volume: 5.320 Kg
- 70.0 kgs x 12 reps [RB orange JSB(-70),Inferno XXL,]
- 120.0 kgs x 8 reps [RB orange JSB(-70),Inferno XXL,]
- 170.0 kgs x 5 reps [RB orange JSB(-70),Inferno XXL,Back Support]
- 200.0 kgs x 3 reps [RB orange JSB(-70),Inferno XXL,Belt]
- 220.0 kgs x 3 reps [RB orange JSB(-70),Inferno XXL,Belt]
- 230.0 kgs x 3 reps [RB orange JSB(-70), Inferno XXL, belt]
- 240.0 kgs x 3 reps [RB orange JSB(-70) Inferno XXL, belt]

** Sumo DL **
- Total Volume: 3.710 Kg
- 70.0 kgs x 5 reps [50 kg Chain, Inferno XXL,]
- 120.0 kgs x 3 reps [50 kg Chain, Inferno XXL, Back Support]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]

** Barbell Row ** (Superset 1)
- Total Volume: 3.200 Kg
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Abduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]

** Adduction Band ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]

** Cable Pullover ** (Superset 2)
- Total Volume: 1.400 Kg
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Crunch ** (Superset 2)
- Total Volume: 0 Kg
- 20 reps
- 20 reps
- 20 reps
- 20 reps

Fazit: war ganz spaßig mit den Ketten und Reverse Bands

 

[donoctavio]

Die Woche Pause!

 

[tony]

erhol dich gut

 

[donoctavio]

Montag 5. August 2024
Time: 19:04 – 21:20 (2h 15m)
Body Weight: 114.7 kgs
Total Volume: 14.870 Kg

** Deadlift **
- Total Volume: 4.440 Kg
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps [50kg Chain]
- 120.0 kgs x 5 reps [50kg Chain]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 150.0 kgs x 5 reps [50kg Chain, Belt, straps]

** Bench Press **
- Total Volume: 5.690 Kg
- 20.0 kgs x 30 reps
- 20.0 kgs x 20 reps [vs blk JSB (15kg)]
- 60.0 kgs x 10 reps [vs blk JSB (15kg)]
- 100.0 kgs x 5 reps [vs blk JSB (15kg)]
- 130.0 kgs x 3 reps [vs blk JSB (15kg)]
- 160.0 kgs x 5 reps [vs blk JSB (15kg), Catapult]
- 160.0 kgs x 5 reps [vs blk JSB (15kg), Catapult]
- 160.0 kgs x 5 reps [vs blk JSB (15kg) catapult]
- 160.0 kgs x 5 reps [vs blk JSB (15kg) Catapult]

** Pull Up **
- Total Volume: 0 Kg
- 10 reps [Blue band]
- 12 reps [Blue band]
- 12 reps [Blue band]
- 12 reps [Blue band]

** Barbell Row **
- Total Volume: 3.200 Kg
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Rope Push Down **
- Total Volume: 1.540 Kg
- 35.0 kgs x 10 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps

Fazit: nach einer Woche Pause Wiedereinstieg, war sehr OK

 

[donoctavio]

Mittwoch 7. August 2024
Time: 19:22 – 22:00 (2h 37m)
Body Weight: 115.0 kgs
Total Volume: 16.251 Kg

** Bowbar Squat ** (Superset 1)
- Total Volume: 3.770 Kg
- 20.0 kgs x 12 reps [vs. green band+43kg Inferno XXL]
- 70.0 kgs x 8 reps [vs. green band+43kg]
- 120.0 kgs x 6 reps [vs. green band+43kg Inferno XXL]
- 150.0 kgs x 5 reps [vs. green band+43kg Inferno XXL, belt]
- 150.0 kgs x 5 reps [vs. green band+43kg Inferno XXL, belt]
- 150.0 kgs x 5 reps [vs. green band+43kg Inferno XXL, belt]

** Bench Press ** (Superset 1)
- Total Volume: 3.765 Kg
- 20.0 kgs x 30 reps [Black Band+15kg]
- 70.0 kgs x 12 reps [Black Band+15kg]
- 100.0 kgs x 6 reps [Black Band+15kg]
- 125.0 kgs x 3 reps [Black Band+15kg]
- 150.0 kgs x 3 reps [Black Band+15kg]
- 150.0 kgs x 3 reps [Black Band+15kg]
- 150.0 kgs x 3 reps [Black Band+15kg]

** Step Ups ** (Superset 2)
- Total Volume: 6.900 Kg
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 15 reps [BWT]

** Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 816 Kg
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps
- 17.0 kgs x 12 reps

** Leg Curls ** (Superset 3)
- Total Volume: 0 Kg
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]

** Dumbbell Concentration Curl ** (Superset 3)
- Total Volume: 1.000 Kg
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

Fazit: Lustlos ewig herumtrainiert...

 

[donoctavio]

Sonntag 11. August 2024
Time: 19:20 – 21:43 (2h 23m)
Body Weight: 115.7 kgs
Total Volume: 5.360 Kg

** Bowbar Squat **
- Total Volume: 3.200 Kg
- 20.0 kgs x 12 reps [50 kg Chain]
- 70.0 kgs x 8 reps [50 kg Chain]
- 120.0 kgs x 5 reps [50 kg Chain, Back Support, XXL Inferno]
- 150.0 kgs x 3 reps [50 kg Chain, belt, XXL Inferno]
- 150.0 kgs x 3 reps [50 kg Chain, belt, XXL Inferno]
- 150.0 kgs x 3 reps [50 kg Chain, belt, XXL Inferno]
- 150.0 kgs x 3 reps [50 kg Chain, belt, XXL Inferno]

** Sumo DL **
- Total Volume: 2.160 Kg
- 120.0 kgs x 3 reps [50 kg Chain, Inferno XXL, Back Support]
- 150.0 kgs x 3 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 3 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 3 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 3 reps [50 kg Chain, Inferno XXL, belt, Straps]

Fazit: lieber Sitz ich aktuell auf der Terrasse oder im Biergarten

 

[donoctavio]

Dienstag 13. August 2024
Time: 19:43 – 22:15 (2h 31m)
Body Weight: 114.7 kgs
Total Volume: 20.475 Kg

** Deadlift **
- Total Volume: 5.060 Kg
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps [50kg Chain]
- 120.0 kgs x 5 reps [50kg Chain]
- 160.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 160.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 160.0 kgs x 5 reps [50kg Chain, Belt, straps]
- 160.0 kgs x 5 reps [50kg Chain, Belt, straps]

** Bench Press **
- Total Volume: 5.480 Kg
- 20.0 kgs x 20 reps [vs violet JSB (20kg)]
- 70.0 kgs x 12 reps [vs violet JSB (20kg)]
- 100.0 kgs x 6 reps [vs violet JSB (20kg)]
- 130.0 kgs x 3 reps [vs violet JSB (20kg)]
- 165.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 165.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 165.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]
- 165.0 kgs x 5 reps [vs violet JSB (20kg), Catapult]

** Pull Up **
- Total Volume: 0 Kg
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]

** Barbell Row **
- Total Volume: 3.840 Kg
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps

** Parallel Bar Triceps Dip **
- Total Volume: 6.095 Kg
- 115.0 kgs x 10 reps [BWT]
- 115.0 kgs x 12 reps [BWT]
- 115.0 kgs x 15 reps [BWT]
- 115.0 kgs x 16 reps [BWT]

** Crunch **
- Total Volume: 0 Kg
- 26 reps
- 25 reps
- 30 reps
- 30 reps

 

[donoctavio]

Freitag 16. August 2024
Time: 21:38 – 22:24 (45m 43s)
Body Weight: 116.0 kgs
Total Volume: 1.315 Kg

** Bowbar Squat ** (Superset 1)
- Total Volume: 1.315 Kg
- 20.0 kgs x 12 reps [50kg Chain, Inferno XXL]
- 70.0 kgs x 8 reps [50kg Chain, Inferno XXL, Back support]
- 120.0 kgs x 3 reps [50kg Chain, Inferno XXL, Back Support]
- 155.0 kgs x 1 rep [50kg Chain, Inferno XXL, belt]

Fazit: Abbruch kein Kopf dafür...

Samstag 17. August 2024
Time: 13:40 – 16:27 (2h 47m)
Body Weight: 116.0 kgs
Total Volume: 10.065 Kg

** Bench Press **
- Total Volume: 7.225 Kg
- 20.0 kgs x 15 reps [+25kg Ketten]
- 70.0 kgs x 10 reps [+25kg Ketten]
- 100.0 kgs x 8 reps [+25kg Ketten]
- 125.0 kgs x 5 reps [+25kg Ketten]
- 150.0 kgs x 3 reps [+25kg Ketten, wraps]
- 150.0 kgs x 3 reps [+25kg Ketten, wraps]
- 150.0 kgs x 3 reps [+25kg Ketten, wraps]
- 150.0 kgs x 3 reps [+25kg Ketten, wraps]
- 100.0 kgs x 30 reps [Raw]

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 2.000 Kg
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Hypertension ** (Superset 1)
- Total Volume: 0 Kg
- 12 reps [BWT]
- 12 reps [BWT]
- 12 reps [BWT]
- 12 reps [BWT]

** Lateral Dumbbell Raise **
- Total Volume: 840 Kg
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps

Fazit: 2. Versuch der TE 2 ohne Squats

Sonntag 18. August 2024
Time: 13:26 – 16:08 (2h 42m)
Body Weight: 114.9 kgs
Total Volume: 10.687,5 Kg

** Bowbar Squat **
- Total Volume: 5.297,5 Kg
- 70.0 kgs x 12 reps [RB orange JSB(-70),Inferno XXL, Back Support]
- 120.0 kgs x 8 reps [RB orange JSB(-70),Inferno XXL, Back Support]
- 170.0 kgs x 5 reps [RB orange JSB(-70),Inferno XXL,Back Support]
- 220.0 kgs x 3 reps [RB orange JSB (-70), Inferno XXL, belt]
- 220.0 kgs x 3 reps [RB orange JSB (-70), Inferno XXL, belt]
- 220 kgs x 3 reps [RB orange JSB (-70), Inferno XXL, belt]
- 220.0 kgs x 3 reps [RB orange JSB (-70), Inferno XXL, belt]

** Sumo DL **
- Total Volume: 3.710 Kg
- 70.0 kgs x 5 reps [50 kg Chain, Inferno XXL,]
- 120.0 kgs x 3 reps [50 kg Chain, Inferno XXL, Back Support]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]
- 150.0 kgs x 5 reps [50 kg Chain, Inferno XXL, belt, Straps]

** Leg Extensions Banded ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]

** Leg Curls ** (Superset 1)
- Total Volume: 0 Kg
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]
- 15 reps [Sling Trainer]

** Cable Pullover ** (Superset 1)
- Total Volume: 1.680 Kg
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Abduction Band ** (Superset 2)
- Total Volume: 0 Kg
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]

** Adduction Band ** (Superset 2)
- Total Volume: 0 Kg
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]
- 15 reps [Green JSB]

Fazit: alles was noch übrig war von der Woche am Hochzeitstag