donoctavio
Well-Known Member
- Registriert
- 16. Dezember 2009
- Beiträge
- 5.525
Dienstag 19. November 2024
Time: 19:58 – 22:45 (2h 46m)
Body Weight: 115.3 kgs
Total Volume: 17.106 Kg
Zuhause, 10 min Crosstrainer
Warm-up Routine
** Bench Press **
- Total Volume: 6.570 Kg
- 20.0 kgs x 40 reps
- 70.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 130.0 kgs x 5 reps
- 160.0 kgs x 2 reps
- 190.0 kgs x 2 reps [Metal catapult]
- 200.0 kgs x 1 rep [LCC custom 7cm Board missload 10kg miss left side]
- 210.0 kgs x 2 reps [LCC custom 7 cm board]
- 230.0 kgs x 1 rep [LCC custom 4cm Board]
- 230.0 kgs x 1 rep [LCC custom 4cm Board]
- 170.0 kgs x 5 reps [Metal Catapult]
- 170.0 kgs x 5 reps [Metal Catapult ]
** Pull Up ** (Superset 1)
- Total Volume: 5.496 Kg
- 114.5 kgs x 12 reps [Blue JSB assisted]
- 114.5 kgs x 12 reps [Blue JSB assisted]
- 114.5 kgs x 12 reps [Blue JSB assisted]
- 114.5 kgs x 12 reps [Blue JSB assisted]
** V-Bar Push Down ** (Superset 1)
- Total Volume: 1.800 Kg
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
** Low Row **
- Total Volume: 3.240 Kg
- 90.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 12 reps
Fazit: neue Plan mit wöchentlichem Gang ins Equipment... Zuviel Rücken Arbeit in einem Training deshalb rudern mit KH ausgelassen...
Time: 19:58 – 22:45 (2h 46m)
Body Weight: 115.3 kgs
Total Volume: 17.106 Kg
Zuhause, 10 min Crosstrainer
Warm-up Routine
** Bench Press **
- Total Volume: 6.570 Kg
- 20.0 kgs x 40 reps
- 70.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 130.0 kgs x 5 reps
- 160.0 kgs x 2 reps
- 190.0 kgs x 2 reps [Metal catapult]
- 200.0 kgs x 1 rep [LCC custom 7cm Board missload 10kg miss left side]
- 210.0 kgs x 2 reps [LCC custom 7 cm board]
- 230.0 kgs x 1 rep [LCC custom 4cm Board]
- 230.0 kgs x 1 rep [LCC custom 4cm Board]
- 170.0 kgs x 5 reps [Metal Catapult]
- 170.0 kgs x 5 reps [Metal Catapult ]
** Pull Up ** (Superset 1)
- Total Volume: 5.496 Kg
- 114.5 kgs x 12 reps [Blue JSB assisted]
- 114.5 kgs x 12 reps [Blue JSB assisted]
- 114.5 kgs x 12 reps [Blue JSB assisted]
- 114.5 kgs x 12 reps [Blue JSB assisted]
** V-Bar Push Down ** (Superset 1)
- Total Volume: 1.800 Kg
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
** Low Row **
- Total Volume: 3.240 Kg
- 90.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 12 reps
Fazit: neue Plan mit wöchentlichem Gang ins Equipment... Zuviel Rücken Arbeit in einem Training deshalb rudern mit KH ausgelassen...