Road to 650kgs @ ÖM24 classic M1

[donoctavio]

Donnerstag 12. Januar 2023
Time: 18:48 – 20:31 (1h 43m)
Body Weight: 118.2 kgs

** Flat Swiss Bar Benchpress **
- 10.0 kgs x 40 reps
- 60.0 kgs x 12 reps
- 112.5 kgs x 8 reps
- 112.5 kgs x 8 reps
- 112.5 kgs x 8 reps
- 112.5 kgs x 8 reps
- 112.5 kgs x 8 reps

** Incline Swiss Bar Close Grip BP **
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps

** Swiss Bar Militarypress **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

Superset
** EZ-Bar Skullcrusher **
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
** EZ-Bar Curl **
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps

Fazit: schön langsam wird's fordernd...

 

[donoctavio]

Dienstag 17. Januar 2023
Time: 12:10 – 14:12 (2h 02m)
Body Weight: 118.2 kgs
Total Volume: 16.345 kgs
Total Sets: 18
Total Reps: 163

** Frog Sumo DL **
- Total Volume: 6.800 kgs
- Total Sets: 8
- Total Reps: 73
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps

** Snatch DL **
- Total Volume: 5.000 kgs
- Total Sets: 5
- Total Reps: 40
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps
- 125.0 kgs x 8 reps

** Cambered Bar Low Row **
- Total Volume: 4.625 kgs
- Total Sets: 5
- Total Reps: 50
- 92.5 kgs x 10 reps
- 92.5 kgs x 10 reps
- 92.5 kgs x 10 reps
- 92.5 kgs x 10 reps
- 92.5 kgs x 10 reps

 

[donoctavio]

Donnerstag 19. Januar 2023
Time: 18:16 – 20:11 (1h 54m)
Body Weight: 119.1 kgs
Total Volume: 17.320 kgs
Total Sets: 33
Total Reps: 330

** Flat Barbell Bench Press **
- Total Volume: 2.320 kgs
- Total Sets: 3
- Total Reps: 50
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 110.0 kgs x 8 reps

** Catapult BP **
- Total Volume: 5.600 kgs
- Total Sets: 5
- Total Reps: 40
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps

** JM Press **
- Total Volume: 3.375 kgs
- Total Sets: 5
- Total Reps: 50
- 67.5 kgs x 10 reps
- 67.5 kgs x 10 reps
- 67.5 kgs x 10 reps
- 67.5 kgs x 10 reps
- 67.5 kgs x 10 reps

** V-Bar Push Down ** (Superset 1)
- Total Volume: 2.125 kgs
- Total Sets: 5
- Total Reps: 50
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Dumbbell Concentration Curl ** (Superset 1)
- Total Volume: 900 kgs
- Total Sets: 5
- Total Reps: 40
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps
- 22.5 kgs x 8 reps

** Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 875 kgs
- Total Sets: 5
- Total Reps: 50
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** EZ Bar Upright Row ** (Superset 2)
- Total Volume: 2.125 kgs
- Total Sets: 5
- Total Reps: 50
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

 

[donoctavio]

Linear Periodization 12 weeks

Montag 23. Januar 2023
Time: 14:28 – 16:35 (2h 06m)
Body Weight: 119.2 kgs
Total Volume: 13.388,5 kgs
Total Sets: 20
Total Reps: 166

** Barbell Squat **
- Total Volume: 6.672,5 kgs
- Total Sets: 8
- Total Reps: 68
- 20.0 kgs x 15 reps
- 70.0 kgs x 8 reps
- 102.5 kgs x 5 reps
- 132.5 kgs x 8 reps
- 132.5 kgs x 8 reps
- 132.5 kgs x 8 reps
- 132.5 kgs x 8 reps
- 132.5 kgs x 8 reps

** Barbell Front Squat **
- Total Volume: 3.600 kgs
- Total Sets: 5
- Total Reps: 40
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps
- 90.0 kgs x 8 reps

** SSB Good Morning **
- Total Volume: 3.116 kgs
- Total Sets: 7
- Total Reps: 58
- 22.0 kgs x 10 reps
- 52.0 kgs x 8 reps
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps

Fazit: heute mal ein kleines Fazit, mit der linearen periodisierung begonnen, musste aber die ersten drei Wochen vom Gewicht nach unten schrauben da ich mich an die "normalen Kniebeugen" erst wieder gewöhnen muss, good mornings auch neu im Plan muss mich herantasten... Beuger, strecker, bauch ausgefallen Zeit-bedingt.

 

[donoctavio]

Dienstag 24. Januar 2023
Body Weight: 118.2 kgs
Total Volume: 17.775 kgs
Total Sets: 31
Total Reps: 309

** Flat Barbell Bench Press **
- Total Volume: 6.675 kgs
- Total Sets: 8
- Total Reps: 95
- 20.0 kgs x 40 reps
- 70.0 kgs x 10 reps
- 95.0 kgs x 5 reps
- 117.5 kgs x 8 reps
- 117.5 kgs x 8 reps
- 117.5 kgs x 8 reps
- 117.5 kgs x 8 reps
- 117.5 kgs x 8 reps

** Close Grip Barbell Bench Press **
- Total Volume: 3.680 kgs
- Total Sets: 5
- Total Reps: 46
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Seated BB MP **
- Total Volume: 2.960 kgs
- Total Sets: 6
- Total Reps: 56
- 20.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** EZ-Bar Skullcrusher **
- Total Volume: 1.360 kgs
- Total Sets: 4
- Total Reps: 32
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 1.700 kgs
- Total Sets: 4
- Total Reps: 40
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Rope Push Down ** (Superset 1)
- Total Volume: 1.400 kgs
- Total Sets: 4
- Total Reps: 40
- 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]

Ich hab mal wieder was online gestellt:

Gernot Kasparek on Instagram: "#workout #tuesday #powerlifting #benchpress #skullcrushers #closegripbench #seatedmilitarypress #homeworkout #basementgym"

18 likes, 1 comments - pwrlftr_donoctavio on January 25, 2023: "#workout #tuesday #powerlifting #benchpress #skullcrushers #closegripbench #seatedmilitarypress #homeworkout #basementgym"

www.instagram.com

 

[donoctavio]

Montag 30. Januar 2023
Time: 17:09 – 19:10 (2h 01m)
Body Weight: 120,3 kgs
Total Volume: 14.500 kgs
Total Sets: 18
Total Reps: 160

** Frog Sumo DL **
- Total Volume: 7.000 kgs
- Total Sets: 8
- Total Reps: 70
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps
- 135.0 kgs x 8 reps

** Romanian Deadlift **
- Total Volume: 4.000 kgs
- Total Sets: 5
- Total Reps: 40
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Barbell Row **
- Total Volume: 3.500 kgs
- Total Sets: 5
- Total Reps: 50
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

Fazit: war Donnerstag bis Sonntag in Brünn, mehr Essen mehr Bier ... Sieht man auf der Waage, training gabs keines ...

 

[donoctavio]

Mittwoch 1. Februar 2023
Body Weight: 119.6 kgs
Total Volume: 8.970 kgs
Total Sets: 29
Total Reps: 286

** Flat Barbell Bench Press vs red JSB (~10kg)**
- Total Volume: 6.220 kgs
- Total Sets: 8
- Total Reps: 88
- 20.0(30) kgs x 30 reps
- 70.0(80)kgs x 10 reps
- 90.0(100) kgs x 8 reps
- 105.0(115) kgs x 8 reps
- 105.0(115) kgs x 8 reps
- 105.0(115) kgs x 8 reps
- 105.0(115) kgs x 8 reps
- 105.0(115) kgs x 8 reps

** Parallel Bar Triceps Dip vs 25kg chain**
- Total Volume: 1.000 kgs
- Total Sets: 6
- Total Reps: 48
- 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Pull Up blue JSB assist** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 750 kgs
- Total Sets: 5
- Total Reps: 50
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Dumbbell Concentration Curl **
- Total Volume: 1.000 kgs
- Total Sets: 5
- Total Reps: 50
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

 

[donoctavio]

Donnerstag 2. Februar 2023 @ Dienstsportraum
Time: 11:40 – 13:35 (1h 55m)
Body Weight: 119.6 kgs
Total Volume: 16.612,5 kgs
Total Sets: 28
Total Reps: 252

** Barbell Squat **
- Total Volume: 6.387,5 kgs
- Total Sets: 8
- Total Reps: 65
- 20.0 kgs x 15 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 5 reps
- 142.5 kgs x 7 reps
- 142.5 kgs x 7 reps
- 142.5 kgs x 7 reps
- 142.5 kgs x 7 reps
- 142.5 kgs x 7 reps

** Barbell Front Squat **
- Total Volume: 3.325 kgs
- Total Sets: 5
- Total Reps: 35
- 95.0 kgs x 7 reps
- 95.0 kgs x 7 reps
- 95.0 kgs x 7 reps
- 95.0 kgs x 7 reps
- 95.0 kgs x 7 reps

** Good Morning Multipress** (Superset 1)
- Total Volume: 3.120 kgs
- Total Sets: 5
- Total Reps: 48
- 65.0 kgs x 8 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Leg Extension Machine ** (Superset 1)
- Total Volume: 1.550 kgs
- Total Sets: 5
- Total Reps: 50
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Leg Curls Machine** (Superset 1)
- Total Volume: 2.230 kgs
- Total Sets: 5
- Total Reps: 54
- 35.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

 

[ladehammer]

Wie machsten die goodmorning in der multipresse? Seitlich gesehen, macht der hantelpfad ja eine kurve. Gehst dann mit dem ganzen körper vor und zurück in der bewegung?

 

[donoctavio]

Wie machsten die goodmorning in der multipresse? Seitlich gesehen, macht der hantelpfad ja eine kurve. Gehst dann mit dem ganzen körper vor und zurück in der bewegung?

Mich über Goodmornings zu unterhalten ist schon viel verlangt, mM eine der unnötigsten Übungen die je erfunden wurden, sich aber immer wieder in Plänen finded, die ich dann schön brav (Anfangs) zu trainieren Versuche um sie dann doch wieder zu streichen weil ich sie hasse... Mit der Langhantel krieg ich sie gar nicht hin, mit der SSB ist es etwas erträglicher und mangels SSB im Dienstsportraum, aber gebogener(cambered) Multipress in der probiert ... Habe herausgehoben bin dann einen Schritt zurück und hab mich dann verneigt, bei jeder Bewegung drauf achten müssen mit den haken nicht anzuschlagen und am Ende aber fast nicht in der Lage wieder einzuhängen also voll Kack ...


... Du hast gefragt ... Ich schreib deshalb keine fazits mehr ... Weil alles oasch ist!

 

[donoctavio]

Auf Instagram gäbe es noch das Bankdrücken gegen bänder und die Dips mit Kette zu sehen:

Gernot Kasparek on Instagram: "#workout #powerlifting #benchpress"

22 likes, 1 comments - pwrlftr_donoctavio on February 1, 2023: "#workout #powerlifting #benchpress"

www.instagram.com

Gestern hab ich vergessen zu filmen

 

[ladehammer]

Mich über Goodmornings zu unterhalten ist schon viel verlangt, mM eine der unnötigsten Übungen die je erfunden wurden, sich aber immer wieder in Plänen finded, die ich dann schön brav (Anfangs) zu trainieren Versuche um sie dann doch wieder zu streichen weil ich sie hasse... Mit der Langhantel krieg ich sie gar nicht hin, mit der SSB ist es etwas erträglicher und mangels SSB im Dienstsportraum, aber gebogener(cambered) Multipress in der probiert ... Habe herausgehoben bin dann einen Schritt zurück und hab mich dann verneigt, bei jeder Bewegung drauf achten müssen mit den haken nicht anzuschlagen und am Ende aber fast nicht in der Lage wieder einzuhängen also voll Kack ...


... Du hast gefragt ... Ich schreib deshalb keine fazits mehr ... Weil alles oasch ist!

Alles klar

 

[donoctavio]

Samstag 4. Februar 2023
Time: 14:13 – 16:12 (1h 58m)
Body Weight: 119.8 kgs
Total Volume: 19.040 kgs
Total Sets: 34
Total Reps: 304


** Flat Barbell Bench Press **
- Total Volume: 2.040 kgs
- Total Sets: 3
- Total Reps: 47
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 120.0 kgs x 5 reps


** Catapult BP **
- Total Volume: 5.075 kgs
- Total Sets: 5
- Total Reps: 35
- 145.0 (150.0)kgs x 7 reps missload 5kgs left side
- 145.0 kgs x 7 reps
- 145.0 kgs x 7 reps
- 145.0 kgs x 7 reps
- 145.0 kgs x 7 reps


** Incline Barbell Bench Press **
- Total Volume: 4.250 kgs
- Total Sets: 5
- Total Reps: 50
- 85.0 kgs x 10 reps
- 85.0 kgs x 10 reps
- 85.0 kgs x 10 reps
- 85.0 kgs x 10 reps
- 85.0 kgs x 10 reps


** Seated BB MP ** (Superset 2)
- Total Volume: 2.700 kgs
- Total Sets: 6
- Total Reps: 50
- 20.0 kgs x 10 reps
- 62.5 kgs x 8 reps
- 62.5 kgs x 8 reps
- 62.5 kgs x 8 reps
- 62.5 kgs x 8 reps
- 62.5 kgs x 8 reps


** EZ-Bar Skullcrusher ** (Superset 2)
- Total Volume: 1.700 kgs
- Total Sets: 5
- Total Reps: 40
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps


** EZ-Bar Curl ** (Superset 1)
- Total Volume: 1.700 kgs
- Total Sets: 5
- Total Reps: 40
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 8 reps


** Rope Push Down ** (Superset 1)
- Total Volume: 1.575 kgs
- Total Sets: 5
- Total Reps: 42
- 37.5 kgs x 8 reps
- 37.5 kgs x 10 reps
- 37.5 kgs x 8 reps
- 37.5 kgs x 8 reps
- 37.5 kgs x 8 reps

Gernot Kasparek on Instagram: "#powerlifting #homeworkout #basementgym #benchpress"

26 likes, 2 comments - pwrlftr_donoctavio on February 4, 2023: "#powerlifting #homeworkout #basementgym #benchpress"

www.instagram.com

 

[donoctavio]

Dienstag 7. Februar 2023
Time: 17:11 – 19:11 (2h 00m)@home
Body Weight: 119.6 kgs
Total Volume: 8.000 kgs
Total Sets: 28
Total Reps: 280

** Flat Barbell Bench Press vs red jsb **
- Total Volume: 5.050 kgs
- Total Sets: 7
- Total Reps: 70
- 20.0 kgs x 25 reps
- 70.0 kgs x 10 reps
- 110.0 kgs x 7 reps
- 110.0 kgs x 7 reps
- 110.0 kgs x 7 reps
- 110.0 kgs x 7 reps
- 110.0 kgs x 7 reps

** Parallel Bar Triceps Dip 25 kg chain**
- Total Volume: 1.200 kgs
- Total Sets: 6
- Total Reps: 60
- 12 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Pull Up blue jsb lightened ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 750 kgs
- Total Sets: 5
- Total Reps: 50
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Dumbbell Concentration Curl **
- Total Volume: 1.000 kgs
- Total Sets: 5
- Total Reps: 50
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

 

[donoctavio]

Samstag 11. Februar 2023 @home
Time: 08:24 – 10:15 (1h 50m)
Body Weight: 118.4 kgs
Total Volume: 12.680 kgs
Total Sets: 18
Total Reps: 135

** Barbell Squat **
- Total Volume: 6.000 kgs
- Total Sets: 8
- Total Reps: 55
- 20.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps

** Barbell Front Squat **
- Total Volume: 4.000 kgs
- Total Sets: 5
- Total Reps: 40
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** SB Good Morning **
- Total Volume: 2.680 kgs
- Total Sets: 5
- Total Reps: 40
- 67.0 kgs x 8 reps
- 67.0 kgs x 8 reps
- 67.0 kgs x 8 reps
- 67.0 kgs x 8 reps
- 67.0 kgs x 8 reps

 

[donoctavio]

Montag 13. Februar 2023 @home
Time: 14:35 – 16:46 (2h 10m)
Body Weight: 120.7 kgs
Total Volume: 19.587,5 kgs
Total Sets: 34
Total Reps: 298

** Flat Barbell Bench Press **
- Total Volume: 2.760 kgs
- Total Sets: 4
- Total Reps: 56
- 20.0 kgs x 30 reps
- 60.0 kgs x 12 reps
- 90.0 kgs x 8 reps
- 120.0 kgs x 6 reps

** Catapult BP **
- Total Volume: 4.500 kgs
- Total Sets: 5
- Total Reps: 30
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps

** Incline Barbell Bench Press **
- Total Volume: 4.500 kgs
- Total Sets: 5
- Total Reps: 50
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Seated BB MP ** (Superset 2)
- Total Volume: 2.600 kgs
- Total Sets: 5
- Total Reps: 40
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps

** EZ-Bar Skullcrusher ** (Superset 2)
- Total Volume: 1.800 kgs
- Total Sets: 5
- Total Reps: 40
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 1.800 kgs
- Total Sets: 5
- Total Reps: 40
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps
- 45.0 kgs x 8 reps

** Rope Push Down ** (Superset 1)
- Total Volume: 1.627,5 kgs
- Total Sets: 5
- Total Reps: 42
- 38.75 kgs x 8 reps
- 38.75 kgs x 8 reps
- 38.75 kgs x 8 reps
- 38.75 kgs x 8 reps
- 38.75 kgs x 8 reps


Fazit: aktuell läuft mir das Körpergewicht etwas aus dem Ruder, ich nehm zwar Creatin, aber nicht wirklich große Mengen und nur an Trainingstagen was sich auf max. 2 pro Woche aktuell beschränkt...

 

[Loschder]

Du hast ja vorher schon Gewicht verloren.
Das Kilo jetzt ist nur eine Kleinigkeit.
Viel Brust- und Armtraining, da paßt viel Wasser
rein was sehr positiv ist.

Gruß

Rainer

 

[donoctavio]

Dienstag 14. Februar 2023 @Dienstsportraum
Time: 11:47 – 13:28 (1h 40m)
Weight: 120.7 kgs
Total Volume: 19.960 kgs
Total Sets: 29
Total Reps: 288

** Frog Sumo DL (hookgrip)**
- Total Volume: 5.880 kgs
- Total Sets: 8
- Total Reps: 61
- 20.0 kgs x 15 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 6 reps
- 140.0 kgs x 6 reps
- 140.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps
- 150.0 kgs x 6 reps

** Romanian Deadlift **
- Total Volume: 4.600 kgs
- Total Sets: 5
- Total Reps: 40
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps

** Barbell Row **
- Total Volume: 4.160 kgs
- Total Sets: 6
- Total Reps: 54
- 60.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Leg Extension Machine ** (Superset 1)
- Total Volume: 2.320 kgs
- Total Sets: 5
- Total Reps: 58
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Leg Curls ** (Superset 1)
- Total Volume: 3.000 kgs
- Total Sets: 5
- Total Reps: 75
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

 

[donoctavio]

Freitag 17. Februar 2023
Time: 19:17 – 21:23 (2h 06m)
Body Weight: 120.3 kgs
Total Volume: 8.335 kgs
Total Sets: 29
Total Reps: 283

** Flat Barbell Bench Press vs Red JSB **
- Total Volume: 5.210 kgs
- Total Sets: 8
- Total Reps: 73
- 20.0 kgs x 25 reps
- 60.0 kgs x 12 reps
- 90.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps

** Parallel Bar Triceps Dip + Chain**
- Total Volume: 1.250 kgs
- Total Sets: 6
- Total Reps: 60
- 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Pull Up blue JSB lightened ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 750 kgs
- Total Sets: 5
- Total Reps: 50
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Dumbbell Concentration Curl **
- Total Volume: 1.125 kgs
- Total Sets: 5
- Total Reps: 50
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps