Trainingslog "donoctavio"

[donoctavio]

servus don

seitheben 32kg ist mit 2x16kg dumbbells ? oder 2x32kg

Steht eh da!

 

[donoctavio]

Dienstag 8. Juli 2025
Time: 19:20 – 20:51 (1h 31m)
Body Weight: 116.0 kgs
Total Volume: 15.818 Kg
GHZ Fraiss

** Elliptical Trainer **
- 6.0 km - 10:00

** ISO Row ** (Superset 1)
- Total Volume: 5.480 Kg
- 90.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** ISO Chest Press ** (Superset 1)
- Total Volume: 3.400 Kg
- 40.0 kgs x 10 reps
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1.528 Kg
- 24.0 kgs x 12 reps [12 kg]
- 28.0 kgs x 10 reps [14 kg]
- 32.0 kgs x 10 reps [16 kg]
- 32.0 kgs x 10 reps [16 kg]
- 32.0 kgs x 10 reps [16 kg]

** Dumbbell Curl **
- Total Volume: 1.400 Kg
- 32.0 kgs x 10 reps [16 kg]
- 36.0 kgs x 10 reps [18 kg]
- 36.0 kgs x 10 reps [18 kg]
- 36.0 kgs x 10 reps [18 kg]

** Rope Push Down **
- Total Volume: 1.550 Kg
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Reverse Butterfly **
- Total Volume: 2.460 Kg
- 34.0 kgs x 12 reps
- 39.0 kgs x 12 reps
- 44.0 kgs x 12 reps
- 44.0 kgs x 12 reps
- 44.0 kgs x 12 reps

 

[donoctavio]

Sonntag 13. Juli 2025
Time: 11:54 – 13:24 (1h 29m)
Body Weight: 117.3 kgs
Total Volume: 32.632,5 Kg
Dienstsportraum

** Spinning **
- 12:00 min

** Leg Press ** (Superset 1)
- Total Volume: 14.720 Kg
- 80.0 kgs x 15 reps
- 160.0 kgs x 12 reps
- 200.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps

** Smith Machine Overhead Press ** (Superset 1)
- Total Volume: 4.312,5 Kg
- 17.5 kgs x 15 reps
- 47.5 kgs x 10 reps
- 67.5 kgs x 10 reps
- 72.5 kgs x 10 reps
- 72.5 kgs x 10 reps
- 72.5 kgs x 10 reps
- 72.5 kgs x 10 reps

** Leg Curls Machine ** (Superset 2)
- Total Volume: 1.980 Kg
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps

** Leg Extension Machine ** (Superset 2)
- Total Volume: 1.620 Kg
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

** Bench Press ** (Superset 3)
- Total Volume: 6.000 Kg
- 20.0 kgs x 30 reps
- 60.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Lat Pulldown ** (Superset 3)
- Total Volume: 4.000 Kg
- 55.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 10 reps

** Crunch ** (Superset 3)
- Total Volume: 0 Kg
- 25 reps
- 25 reps
- 25 reps
- 25 reps