No Idea!?

[donoctavio]

Montag 8. Januar 2024
Time: 19:42 – 21:47 (2h 04m)
Body Weight: 116.6 kgs
Total Volume: 2.684 Kg
Total Sets: 20
Total Reps: 230

@Home

10 min. Crosstrainer Warm-up

** SSB Squat **
- Total Volume: 1.364 Kg
- Total Sets: 6
- Total Reps: 62
- 22.0 kgs x 12 reps
- 22.0 kgs x 10 reps [violet JSB]
- 22.0 kgs x 10 reps [violet & black JSB]
- 22.0 kgs x 10 reps [violet & black & red JSB]
- 22.0 kgs x 10 reps [violet & black & red JSB]
- 22.0 kgs x 10 reps [violet & black & red JSB]

** SSB Good Morning **
- Total Volume: 1.320 Kg
- Total Sets: 6
- Total Reps: 60
- 22.0 kgs x 10 reps [red JSB]
- 22.0 kgs x 10 reps [black JSB]
- 22.0 kgs x 10 reps [violet JSB]
- 22.0 kgs x 10 reps [violet & red JSB]
- 22.0 kgs x 10 reps [violet & red JSB]
- 22.0 kgs x 10 reps [violet & red JSB]

** Situps ** (Superset)
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 48
- 12 reps [grey band assisted]
- 12 reps [grey band assisted]
- 12 reps [grey band assisted]
- 12 reps [grey band assisted]

** Band Face Pulls ** (Superset)
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 60
- 15 reps [grey crane band]
- 15 reps [grey crane band]
- 15 reps [grey crane band]
- 15 reps [grey crane band]

Fazit: durchbewegen... Nur Bänder verwendet für den Widerstand

 

[donoctavio]

Kann mich nicht zum Training motivieren...

 

[donoctavio]

Dienstag 23. Januar 2024
Time: 19:11 – 21:11 (1h 59m)
Body Weight: 117.0 kgs
Total Volume: 4.940 Kg
Total Sets: 13
Total Reps: 136

@home

20 min. Crosstrainer

** SSB Squat **
- Total Volume: 3.000 Kg
- Total Sets: 5
- Total Reps: 50
- 22.0 kgs x 10 reps
- 62.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Swiss Bar Benchpress **
- Total Volume: 1.940 Kg
- Total Sets: 5
- Total Reps: 56
- 10.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Pull Up close hammer grip **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 30
- 10 reps [Blue band]
- 10 reps [Blue band]
- 10 reps [Blue band]

(teilweise im Supersatz)
- Triceps push down green JSB 3x10
- Biceps curls grey band 3x10-12 (verschiedene versionen)
- Face pulls grey band 3x12-15
- lateral raise grey band 3x10

fazit: was gemacht um wieder reinzukommen, dachte bench mit der Swiss bar halten die Hände besser aus, 40kg haben aber schon gereicht... mal sehen wie es sich entwickelt

 

[donoctavio]

Montag 29. Januar 2024
Time: 18:53 – 20:38 (1h 44m)
Body Weight: 116.2 kgs
Total Volume: 10.415 Kg
Total Sets: 23
Total Reps: 202

** SSB Front Squats **
- Total Volume: 1.100 Kg
- Total Sets: 3
- Total Reps: 25
- 22.0 kgs x 10 reps [Warm-up]
- 52.0 kgs x 10 reps [Warm-up]
- 72.0 kgs x 5 reps [Warm-up]

** Deadlift **
- Total Volume: 3.200 Kg
- Total Sets: 5
- Total Reps: 25
- 100.0 kgs x 5 reps
- 120.0 kgs x 5 reps [8er straps]
- 140.0 kgs x 5 reps [8er straps]
- 140.0 kgs x 5 reps [8er straps]
- 140.0 kgs x 5 reps [8er straps]

** Flat Barbell Bench Press **
- Total Volume: 2.725 Kg
- Total Sets: 6
- Total Reps: 52
- 20.0 kgs x 20 reps
- 50.0 kgs x 12 reps
- 75.0 kgs x 5 reps
- 90.0 kgs x 5 reps [Wrist Wraps]
- 90.0 kgs x 5 reps [Wrist Wraps]
- 90.0 kgs x 5 reps [Wrist Wraps]

** Incline Dumbbell Bench Press **
- Total Volume: 1.080 Kg
- Total Sets: 3
- Total Reps: 36
- 30.0 kgs x 12 reps [Each db]
- 30.0 kgs x 12 reps [Each db]
- 30.0 kgs x 12 reps [Each db]

** Barbell Row **
- Total Volume: 1.800 Kg
- Total Sets: 3
- Total Reps: 30
- 60.0 kgs x 10 reps [Cambered bar]
- 60.0 kgs x 10 reps [Cambered bar]
- 60.0 kgs x 10 reps [Cambered bar]

** Dumbbell Curl **
- Total Volume: 510 Kg
- Total Sets: 3
- Total Reps: 34
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

 

[donoctavio]

Mittwoch 31. Januar 2024
Time: 10:43 – 12:43 (1h 59m)
Body Weight: 116.4 kgs
Total Volume: 10.864 Kg
Total Sets: 22
Total Reps: 208

** Bowbar Squat **
- Total Volume: 3.640 Kg
- Total Sets: 6
- Total Reps: 42
- 20.0 kgs x 12 reps [Yellow Jacket]
- 70.0 kgs x 10 reps [Yellow Jacket]
- 120.0 kgs x 5 reps [Yellow Jacket]
- 140.0 kgs x 5 reps [Yellow Jacket]
- 140.0 kgs x 5 reps [Yellow Jacket]
- 140.0 kgs x 5 reps [Yellow Jacket]

** Flat Barbell Bench Press **
- Total Volume: 2.590 Kg
- Total Sets: 5
- Total Reps: 47
- 20.0 kgs x 20 reps
- 70.0 kgs x 12 reps
- 90.0 kgs x 5 reps [Paused]
- 90.0 kgs x 5 reps [Paused]
- 90.0 kgs x 5 reps [Paused]

** SSB Bulgarian Split SQ **
- Total Volume: 1.664 Kg
- Total Sets: 4
- Total Reps: 32
- 22.0 kgs x 8 reps
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps

** Lat Pulldown **
- Total Volume: 2.520 Kg
- Total Sets: 4
- Total Reps: 42
- 40.0 kgs x 10 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 450 Kg
- Total Sets: 3
- Total Reps: 45
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

 

[donoctavio]

Freitag 2. Februar 2024
Time: 18:52 – 20:31 (1h 38m)
Body Weight: 116.8 kgs
Total Volume: 9.628 Kg
Total Sets: 18
Total Reps: 174

** Bowbar Squat **
- Total Volume: 3.700 Kg
- Total Sets: 6
- Total Reps: 45
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps
- 140.0 kgs x 5 reps

** Deadlift **
- Total Volume: 2.100 Kg
- Total Sets: 3
- Total Reps: 15
- 140.0 kgs x 5 reps [Paused]
- 140.0 kgs x 5 reps [Paused]
- 140.0 kgs x 5 reps [Paused]

** SSB Good Morning **
- Total Volume: 1.728 Kg
- Total Sets: 3
- Total Reps: 24
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

** Lat Pulldown ** (Superset 1)
- Total Volume: 2.100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Crunch ** (Superset 1)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Dead Hang **
3x30'

 

[donoctavio]

Sonntag 4. Februar 2024
Time: 18:00 – 20:20 (2h 20m)
Body Weight: 116.8 kgs
Total Volume: 1.920 Kg
Total Sets: 18
Total Reps: 252

** GHR @home **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 24
- 8 reps
- 8 reps
- 8 reps

** Leg Curls @home **
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Leg Extensions @home **
- Total Volume: 1.200 Kg
- Total Sets: 3
- Total Reps: 36
- 25.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Abduction Band ** (Superset 1)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 60
- 20 reps [DBL Violet Band]
- 20 reps [DBL Violet Band]
- 20 reps [DBL Violet Band]

** Adduktion Band ** (Superset 1)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 60
- 20 reps [2 DBL black bands]
- 20 reps [2 DBL black bands]
- 20 reps [2 DBL black bands]

** Hypertension **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 36
- 12 reps
- 12 reps
- 12 reps

Fazit: alle Übungen in den Setups erstmals Zuhause trainiert daher viel experimentiert um ein Setup zu finden das funktionieren... Ich mag nicht ins Gym, der Tag ist aber der 'funky gym day' vom Trainer verordnet. GHR überhaupt noch nie probiert weder auf einem GHD noch eine Alternative

 

[aufziehvogel]

Wie hast du GHR denn gemacht?
Es gibt ja die Variante "natural GHR", Füße unter Schrank klemmen und mit leichter Liegestütz-Unterstützung rauf und runter. So richtig warm bin ich damit aber nicht geworden.

 

[donoctavio]

Wie hast du GHR denn gemacht?
Es gibt ja die Variante "natural GHR", Füße unter Schrank klemmen und mit leichter Liegestütz-Unterstützung rauf und runter. So richtig warm bin ich damit aber nicht geworden.

...

 

[donoctavio]

Gefallen ist so eine Sache, ich denke ich muss die öfter machen um mich anzufreunden, bin nur erstaunt wie schwach die hamstrings sind....

 

[aufziehvogel]

Sieht gut aus. In der Art ist die Übung viel schwerer, als wenn man das Gerät hat, wo man sich auf die Oberschenkel statt die Knie stützen kann.

 

[donoctavio]

Donnerstag 8. Februar 2024
Time: 16:23 – 18:23 (2h 00m)
Body Weight: 116.2 kgs
Total Volume: 12.160 Kg
Total Sets: 23
Total Reps: 202

** Barbell Front Squat **
- Total Volume: 1.540 Kg
- Total Sets: 3
- Total Reps: 28
- 20.0 kgs x 12 reps [Warm-up]
- 70.0 kgs x 10 reps [Warm-up]
- 100.0 kgs x 6 reps [Warm-up]

** Deadlift **
- Total Volume: 3.500 Kg
- Total Sets: 5
- Total Reps: 25
- 120.0 kgs x 5 reps [warm up]
- 150.0 kgs x 5 reps [8er straps]
- 150.0 kgs x 5 reps [8er straps]
- 140.0 kgs x 5 reps [8er straps]
- 140.0 kgs x 5 reps [8 Lifting straps]

** Flat Barbell Bench Press **
- Total Volume: 3.100 Kg
- Total Sets: 6
- Total Reps: 53
- 20.0 kgs x 20 reps [Larsen press]
- 60.0 kgs x 12 reps [Larsen press]
- 80.0 kgs x 6 reps [Larsen press]
- 100.0 kgs x 5 reps [Wrist Wraps]
- 100.0 kgs x 5 reps [Wrist Wraps]
- 100.0 kgs x 5 reps [Wrist Wraps]
- 100.0 kgs x 5 reps [Wrist Wraps]

** Incline Dumbbell Fly ** (Superset 1)
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 36
- 20.0 kgs x 12 reps [Each db]
- 20.0 kgs x 12 reps [Each db]
- 20.0 kgs x 12 reps [Each db]

** Barbell Row ** (Superset 1)
- Total Volume: 2.100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 10 reps [Cambered bar]
- 70.0 kgs x 10 reps [Cambered bar]
- 70.0 kgs x 10 reps [Cambered Bar]

** EZ-Bar Curl **
- Total Volume: 1.200 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

 

[donoctavio]

Freitag 9. Februar 2024
Time: 13:00 – 15:00 (2h 00m)
Body Weight: 116.0 kgs
Total Volume: 12.214,5 Kg
Total Sets: 22
Total Reps: 206

** Bowbar Squat **
- Total Volume: 4.440 Kg
- Total Sets: 7
- Total Reps: 47
- 20.0 kgs x 12 reps [Yellow Jacket]
- 70.0 kgs x 10 reps [Yellow Jacket]
- 120.0 kgs x 5 reps [Yellow Jacket, Back Support]
- 150.0 kgs x 5 reps [Yellow Jacket, Back Support]
- 150.0 kgs x 5 reps [Yellow Jacket, Back Support]
- 140.0 kgs x 5 reps [Yellow Jacket, Back Support]
- 140.0 kgs x 5 reps [Yellow Jacket, Back Support]

** Flat Barbell Bench Press **
- Total Volume: 3.300 Kg
- Total Sets: 6
- Total Reps: 63
- 20.0 kgs x 30 reps
- 60.0 kgs x 12 reps
- 80.0 kgs x 6 reps [Paused]
- 100.0 kgs x 5 reps [Paused]
- 100.0 kgs x 5 reps [Paused]
- 100.0 kgs x 5 reps [Paused]

** SSB Bulgarian Split SQ **
- Total Volume: 1.512 Kg
- Total Sets: 3
- Total Reps: 21
- 72.0 kgs x 7 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 7 reps

** Lat Pulldown ** (Superset 1)
- Total Volume: 2.400 Kg
- Total Sets: 3
- Total Reps: 30
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 562,5 Kg
- Total Sets: 3
- Total Reps: 45
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps

 

[donoctavio]

Sonntag 11.Februar 2024
Time: 18:30 – 20:40 (2h 10m)
Body Weight: 116.5 kgs
Total Volume: 12.248 Kg
Total Sets: 27
Total Reps: 266

** Bowbar Squat **
- Total Volume: 4.620 Kg
- Total Sets: 7
- Total Reps: 51
- 20.0 kgs x 15 reps [Yellow Jackets]
- 70.0 kgs x 10 reps [Yellow Jackets]
- 120.0 kgs x 6 reps [Yellow Jackets+Back support]
- 150.0 kgs x 5 reps [Yellow Jackets+Back support]
- 150.0 kgs x 5 reps [Yellow Jackets+Back support]
- 140.0 kgs x 5 reps [Yellow Jackets+Back support]
- 140.0 kgs x 5 reps [Yellow Jackets+Back support]

** Deadlift **
- Total Volume: 2.900 Kg
- Total Sets: 4
- Total Reps: 20
- 150.0 kgs x 5 reps [Paused]
- 150.0 kgs x 5 reps [Paused]
- 140.0 kgs x 5 reps [Paused]
- 140.0 kgs x 5 reps [Paused]

** Abduction Band ** (Superset 2)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 36
- 12 reps [DBL Green band]
- 12 reps [DBL Green band]
- 12 reps [DBL Green band]

** Adduction Band ** (Superset 2)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps [2 DBL Violet Bands]
- 15 reps [2 DBL Violet Bands]
- 15 reps [2 DBL Violet Bands]

** SSB Good Morning **
- Total Volume: 1.728 Kg
- Total Sets: 3
- Total Reps: 24
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

** Low Row ** (Superset 1)
- Total Volume: 3.000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Crunch ** (Superset 1)
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 60
- 15 reps
- 15 reps
- 15 reps
- 15 reps

 

[donoctavio]

Dienstag 13. Februar 2024
Time: 19:53 – 21:53 (1h 59m)
Body Weight: 116.5 kgs
Total Volume: 15.426 Kg
Total Sets: 25
Total Reps: 222

** SSB Front Squats **
- Total Volume: 1.946 Kg
- Total Sets: 4
- Total Reps: 33
- 22.0 kgs x 12 reps [Warm-up]
- 52.0 kgs x 10 reps [Warm-up]
- 92.0 kgs x 6 reps [Warm-up]
- 122.0 kgs x 5 reps [Warm-up]

** Deadlift **
- Total Volume: 3.600 Kg
- Total Sets: 5
- Total Reps: 25
- 120.0 kgs x 5 reps [Warm-up, lifting straps]
- 150.0 kgs x 5 reps [Lifting straps]
- 150.0 kgs x 5 reps [Lifting straps]
- 150.0 kgs x 5 reps [Lifting straps]
- 150.0 kgs x 5 reps [Lifting straps]

** Flat Barbell Bench Press **
- Total Volume: 4.200 Kg
- Total Sets: 7
- Total Reps: 70
- 20.0 kgs x 30 reps [Larsen press]
- 70.0 kgs x 10 reps [Larsen press]
- 70.0 kgs x 10 reps [Larsen press]
- 110.0 kgs x 5 reps [Foam pads]
- 110.0 kgs x 5 reps [Foam pads]
- 110.0 kgs x 5 reps [Foam pads]
- 110.0 kgs x 5 reps [Foam pads]

** Incline Barbell Bench Press ** (Superset 1)
- Total Volume: 2.240 Kg
- Total Sets: 3
- Total Reps: 32
- 70.0 kgs x 10 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps

** Barbell Row ** (Superset 1)
- Total Volume: 2.240 Kg
- Total Sets: 3
- Total Reps: 32
- 70.0 kgs x 10 reps [Cambered bar]
- 70.0 kgs x 12 reps [Cambered bar]
- 70.0 kgs x 12 reps [Cambered Bar]

** EZ-Bar Curl **
- Total Volume: 1.200 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

 

[donoctavio]

@wahey73

 

[wahey73]

WOW, finde die Leistung einfach nur stark! Vorallem Deadlift

 

[donoctavio]

Freitag 16. Februar 2024
Time: 18:10 – 20:15 (2h 05m)
Body Weight: 117.2 kgs
Total Volume: 11.598,5 Kg
Total Sets: 26
Total Reps: 243

** Bowbar Squat ** (Superset SQ/BP)
- Total Volume: 4.660 Kg
- Total Sets: 7
- Total Reps: 48
- 20.0 kgs x 12 reps [SBD XL]
- 70.0 kgs x 10 reps [SBD XL]
- 120.0 kgs x 6 reps [SBD XL, Back Support]
- 150.0 kgs x 5 reps [SBD XL, Back Support]
- 150.0 kgs x 5 reps [SBD XL, Back Support]
- 150.0 kgs x 5 reps [SBD XL, Back Support]
- 150.0 kgs x 5 reps [SBD XL, Back Support]

** Flat Barbell Bench Press ** (Superset SQ/BP)
- Total Volume: 3.640 Kg
- Total Sets: 6
- Total Reps: 62
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 110.0 kgs x 5 reps [Paused]
- 110.0 kgs x 5 reps [Paused]
- 110.0 kgs x 5 reps [Paused]
- 110.0 kgs x 5 reps [Paused]

** SSB Bulgarian Split SQ ** (Superset BSS/Lateral Raise)
- Total Volume: 1.386 Kg
- Total Sets: 3
- Total Reps: 18
- 77.0 kgs x 6 reps
- 77.0 kgs x 6 reps
- 77.0 kgs x 6 reps

** Lateral Dumbbell Raise ** (Superset BSS/Lateral Raise)
- Total Volume: 562,5 Kg
- Total Sets: 3
- Total Reps: 45
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps
- 12.5 kgs x 15 reps

** Pull Up ** (Superset Pull Up/Push Down)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 30
- 10 reps [Blue band assisted]
- 10 reps [Blue band assisted]
- 10 reps [Blue band assisted]

** Rope Push Down ** (Superset Pull Up/Push Down)
- Total Volume: 1.350 Kg
- Total Sets: 4
- Total Reps: 40
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

 

[donoctavio]

was ich noch nicht geschrieben habe, seit 29. Jänner habe ich das coaching meinerselbst in fremde Hände gelegt... erstes Ziel ist die Landesmeisterschaft am 23./24. März mit einem Wunschziel von 600kg. Der weitere Plan wäre (es gibt noch keinen Termin) die ÖM klassik KDK (Altersklassen) mit 650kg das wäre das Limit für die Staatsmeisterschaft im September im "Das Gym" da würde ich gerne wegen des Ambientes Starten und 700kg machen, was dann gleich die Quali für Internationale Starts wäre und zwar RAW für EQ . Grundsätzlich wäre es das für 2024, ob ich dann noch EQ starten müsste, müsste ich erst rausfinden ...

 

[donoctavio]

Sonntag 18. Februar 2024
Time: 12:09 – 15:08 (2h 59m)
Body Weight: 116.1 kgs
Total Volume: 15.203 Kg
Total Sets: 32
Total Reps: 332

** Bowbar Squat **
- Total Volume: 4.720 Kg
- Total Sets: 7
- Total Reps: 51
- 20.0 kgs x 15 reps [Yellow Jackets]
- 70.0 kgs x 10 reps [Yellow Jackets]
- 120.0 kgs x 6 reps [Yellow Jackets+Back support]
- 150.0 kgs x 5 reps [Yellow Jackets+Back support]
- 150.0 kgs x 5 reps [Yellow Jackets+Back support]
- 150.0 kgs x 5 reps [Yellow Jackets+Back support]
- 150.0 kgs x 5 reps [Yellow Jackets+Back support]

** Deadlift **
- Total Volume: 3.000 Kg
- Total Sets: 4
- Total Reps: 20
- 150.0 kgs x 5 reps [Paused]
- 150.0 kgs x 5 reps [Paused]
- 150.0 kgs x 5 reps [Paused]
- 150.0 kgs x 5 reps [Paused]

** Leg Curls @home **
- Total Volume: 880 Kg
- Total Sets: 3
- Total Reps: 32
- 27.5 kgs x 12 reps
- 27.5 kgs x 10 reps
- 27.5 kgs x 10 reps

** Leg Extensions @home **
- Total Volume: 1.605 Kg
- Total Sets: 3
- Total Reps: 37
- 40.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 13 reps

** Adduction Band ** (Superset 2)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 42
- 15 reps [2 DBL Violet Bands]
- 15 reps [2 DBL Violet Bands]
- 12 reps [2 DBL green Bands]

** Abduction Band ** (Superset 2)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 36
- 12 reps [DBL Green band]
- 12 reps [DBL Green band]
- 12 reps [DBL Green band]

** SSB Good Morning **
- Total Volume: 1.848 Kg
- Total Sets: 3
- Total Reps: 24
- 77.0 kgs x 8 reps
- 77.0 kgs x 8 reps
- 77.0 kgs x 8 reps

** Low Row ** (Superset 1)
- Total Volume: 3.150 Kg
- Total Sets: 3
- Total Reps: 30
- 105.0 kgs x 10 reps
- 105.0 kgs x 10 reps
- 105.0 kgs x 10 reps

** Crunch ** (Superset 1)
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps