LM25 kl KDK

[donoctavio]

Freitag 7. Februar 2025
Time: 18:35 – 20:35 (2h 00m)
Body Weight: 117.4 kgs
Total Volume: 15.975 Kg
10 min Crosstrainer @ home

** Deadlift ** (Superset 1)
- Total Volume: 4.275 Kg
- 70.0 kgs x 12 reps
- 120.0 kgs x 7 reps
- 155.0 kgs x 5 reps
- 160.0 kgs x 5 reps
- 165.0 kgs x 5 reps
- 195.0 kgs x 1 rep

** Bench Press ** (Superset 1)
- Total Volume: 3.515 Kg
- 20.0 kgs x 40 reps
- 70.0 kgs x 12 reps
- 110.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 1 rep

** Incline Barbell Bench Press **
- Total Volume: 4.105 Kg
- 80.0 kgs x 12 reps [Low Incline, close grip]
- 85.0 kgs x 12 reps [Low Incline, close grip]
- 90.0 kgs x 12 reps [Low Incline, close grip]
- 95.0 kgs x 11 reps [Low Incline, close grip]

** Long Pull **
- Total Volume: 4.080 Kg
- 90.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

Gernot Kasparek on Instagram: "Road to LM25"

12 likes, 1 comments - pwrlftr_donoctavio on February 8, 2025: "Road to LM25".

www.instagram.com

 

[tony]

hey don, deine latzug konstruktion am rack ist die neu?

 

[donoctavio]

hey don, deine latzug konstruktion am rack ist die neu?

servus tony, nein ist sie nicht, hab ich auch schon ein paar jährchen

 

[donoctavio]

servus tony, nein ist sie nicht, hab ich auch schon ein paar jährchen

seit 2021 genauer gesagt, zuerst hab ich noch ein Textilseil benutzt, auch schon voriges Jahr hab ich dann Stahlseile besorgt

 

[tony]

cool danke, schick doch mal ein paar fotos von der konstruktion,
mich würde interessieren wie du das sitzende rudern gelöst hast

 

[donoctavio]

 

[tony]

voll cool lieber don, ich quatsch mal mit unserer schlosserei ob die mir auch so was bauen können
tausend dank für die fotos

 

[donoctavio]

Sonntag 9. Februar 2025
Time: 18:25 – 21:00 (2h 35m)
Body Weight: 116.2 kgs
Total Volume: 19.981,8 Kg
12 min Crosstrainer @ home

** Barbell Squat ** (Superset 1)
- Total Volume: 4.375 Kg
- 20.0 kgs x 12 reps
- 70.0 kgs x 10 reps [SBD L, Back Support]
- 120.0 kgs x 7 reps [SBD L, Back Support]
- 155.0 kgs x 5 reps [SBD L, belt]
- 160.0 kgs x 5 reps [SBD L, belt]
- 165.0 kgs x 5 reps [SBD L, belt]
- 195.0 kgs x 1 rep [SBD L, belt]

** Bench Press ** (Superset 1)
- Total Volume: 4.600 Kg
- 20.0 kgs x 40 reps [Larsen med grip]
- 70.0 kgs x 10 reps [Larsen med grip]
- 100.0 kgs x 7 reps [Larsen med grip]
- 120.0 kgs x 5 reps [Larsen, Paused, med grip]
- 120.0 kgs x 5 reps [Larsen, Paused med grip]
- 120.0 kgs x 5 reps [Larsen, Paused med grip]
- 120.0 kgs x 5 reps [Larsen, Paused med grip]

** Swiss Bar Militarypress **
- Total Volume: 2.220 Kg
- 42.5 kgs x 12 reps [Back Support]
- 45.0 kgs x 12 reps [Back Support]
- 47.5 kgs x 12 reps [Back Support]
- 50.0 kgs x 12 reps [Back Support]

** Pull Up ** (Superset 2)
- Total Volume: 3.486 Kg
- 116.2 kgs x 10 reps [Green JSB lightened]
- 116.2 kgs x 10 reps [Green JSB lightened]
- 116.2 kgs x 10 reps [Green JSB lightened]

** Parallel Bar Triceps Dip ** (Superset 2)
- Total Volume: 3.950,8 Kg
- 116.2 kgs x 12 reps
- 116.2 kgs x 12 reps
- 116.2 kgs x 12 reps

** EZ-Bar Curl ** (Superset 2)
- Total Volume: 1.350 Kg
- 42.5 kgs x 10 reps
- 45.0 kgs x 10 reps
- 47.5 kgs x 10 reps

 

[donoctavio]

Dienstag 11. Februar 2025
Time: 19:43 – 21:56 (2h 13m)
Body Weight: 117.0 kgs
Total Volume: 12.100 Kg
10 min Crosstrainer @ home

** Bowbar Squat **
- Total Volume: 4.950 Kg
- 20.0 kgs x 12 reps [Rehband Back Support]
- 70.0 kgs x 10 reps [Back Support]
- 110.0 kgs x 6 reps [SBD L, Back Support]
- 160.0 kgs x 5 reps [50 kg Chain, SBD L, Back Support]
- 165.0 kgs x 5 reps [50 kg Chain, SBD L, Back Support]
- 170.0 kgs x 5 reps [50 kg Chain, SBD L, Back Support]
- 175.0 kgs x 5 reps [50 kg Chain, SBD L, Back Support]

** Sumo DL **
- Total Volume: 3.150 Kg
- 150.0 kgs x 5 reps [Rehband Back Support, SBD L]
- 155.0 kgs x 5 reps [Rehband Back Support, SBD L]
- 160.0 kgs x 5 reps [Rehband Back Support, SBD L]
- 165.0 kgs x 5 reps [Rehband Back Support, SBD L]

** Lat Pulldown ** (Superset 1)
- Total Volume: 4.000 Kg
- 100.0 kgs x 10 reps [Close Hammer grip]
- 100.0 kgs x 10 reps [Close Hammer grip]
- 100.0 kgs x 10 reps [Close Hammer grip]
- 100.0 kgs x 10 reps [Close Hammer grip]

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

 

[donoctavio]

Donnerstag 13. Februar 2025
Time: 17:40 – 19:40 (2h 00m)
Body Weight: 117.9 kgs
Total Volume: 12.410 Kg
10 min Crosstrainer @ home

** Deadlift ** (Superset 1)
- Total Volume: 4.295 Kg
- 20.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 165.0 kgs x 5 reps [SBD XL, belt 4 OHG, 1 mixed]
- 170.0 kgs x 5 reps [SBD XL, belt, figure 8 straps]
- 175.0 kgs x 5 reps [SBD XL, belt, figure 8 straps]
- 205.0 kgs x 1 rep [SBD XL, belt, figure 8 straps]

** Bench Press ** (Superset 1)
- Total Volume: 4.215 Kg
- 20.0 kgs x 40 reps
- 70.0 kgs x 10 reps
- 100.0 kgs x 6 reps
- 125.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 135.0 kgs x 5 reps
- 165.0 kgs x 1 rep

** Incline Barbell Bench Press **
- Total Volume: 3.900 Kg
- 90.0 kgs x 10 reps [Low Incline, close grip]
- 95.0 kgs x 10 reps [Low Incline, close grip]
- 100.0 kgs x 10 reps [Low Incline, close grip]
- 105.0 kgs x 10 reps [Low Incline, close grip]

 

[donoctavio]

Sonntag 16. Februar 2025
Time: 18:15 – 20:07 (1h 52m)
Body Weight: 117.2 kgs
Total Volume: 20.892,5 Kg
10 min Spinning @ DSR

** Barbell Squat ** (Superset 1)
- Total Volume: 4.635 Kg
- 20.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 7 reps
- 140.0 kgs x 3 reps [SBD L, belt]
- 160.0 kgs x 5 reps [SBD L, Belt]
- 165.0 kgs x 5 reps [SBD L, belt]
- 170.0 kgs x 5 reps [SBD L, belt]
- 200.0 kgs x 1 rep [SBD L, belt]

** Bench Press ** (Superset 1)
- Total Volume: 4.520 Kg
- 20.0 kgs x 40 reps [Larsen med grip]
- 60.0 kgs x 12 reps [Larsen med grip]
- 100.0 kgs x 5 reps [Larsen med grip]
- 125.0 kgs x 5 reps [Larsen, Paused, med grip]
- 125.0 kgs x 5 reps [Larsen, Paused med grip]
- 125.0 kgs x 5 reps [Larsen, Paused med grip]
- 125.0 kgs x 5 reps [Larsen, Paused med grip]

** Leg Extension Machine ** (Superset 2)
- Total Volume: 1.500 Kg
- 40.0 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps

** Leg Curls Machine ** (Superset 2)
- Total Volume: 1.987,5 Kg
- 40.0 kgs x 15 reps
- 45.0 kgs x 15 reps
- 47.5 kgs x 15 reps

** Smith Machine Overhead Press ** (Superset 2)
- Total Volume: 1.800 Kg
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Long Pull ** (Superset 3)
- Total Volume: 3.600 Kg
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Dumbbell Curl ** (Superset 3)
- Total Volume: 1.320 Kg
- 44.0 kgs x 10 reps [22 kg db]
- 44.0 kgs x 10 reps [22 kg db]
- 44.0 kgs x 10 reps [22 kg db]

** V-Bar Push Down ** (Superset 3)
- Total Volume: 1.530 Kg
- 40.0 kgs x 12 reps
- 42.5 kgs x 12 reps
- 45.0 kgs x 12 reps

 

[donoctavio]

Mittwoch 19. Februar 2025
Time: 18:00 – 20:51 (2h 51m)
Body Weight: 116.5 kgs
Total Volume: 20.714 Kg
10 min Crosstrainer @ home

** Deadlift ** (Superset 1)
- Total Volume: 4.435 Kg
- 70.0 kgs x 10 reps
- 120.0 kgs x 6 reps [Back Support]
- 170.0 kgs x 5 reps [SBD XL, Back Support, ohg]
- 195.0 kgs x 2 reps [SBD XL, belt, mixed grip]
- 180.0 kgs x 5 reps [SBD XL, belt, figure 8 straps]
- 175.0 kgs x 5 reps [SBD XL, belt, figure 8 straps]

** Bench Press ** (Superset 1)
- Total Volume: 4.435 Kg
- 20.0 kgs x 40 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 155.0 kgs x 2 reps
- 140.0 kgs x 5 reps
- 135.0 kgs x 5 reps

** Incline Barbell Bench Press **
- Total Volume: 3.000 Kg
- 100.0 kgs x 10 reps [Low Incline, close grip]
- 100.0 kgs x 10 reps [Low Incline, close grip]
- 100.0 kgs x 10 reps [Low Incline, close grip]

** Low Row ** (Superset 2)
- Total Volume: 3.000 Kg
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Parallel Bar Triceps Dip ** (Superset 2)
- Total Volume: 4.194 Kg
- 116.5 kgs x 12 reps
- 116.5 kgs x 12 reps
- 116.5 kgs x 12 reps

** Dumbbell Concentration Curl **
- Total Volume: 1.650 Kg
- 50.0 kgs x 10 reps [25 kg db]
- 50.0 kgs x 11 reps [25 kg db]
- 50.0 kgs x 12 reps [25 kg db]