Road to European EQ PL Championships 2025 M2

[donoctavio]

Sonntag 12. März 2023 @ home
Time: 12:44 – 15:00 (2h 15m)
Body Weight: 120.7 kgs
Total Volume: 12.148 kgs
Total Sets: 19
Total Reps: 118

** Bow Bar Squat **
- Total Volume: 5.780 kgs
- Total Sets: 11
- Total Reps: 54
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 170.0 kgs x 5 reps
- 180.0 kgs x 1 rep
- 190.0 kgs x 1 rep
- 200.0 kgs x 1 rep
- 210.0 kgs x 1 rep
- 170.0 kgs x 5 reps
- 170.0 kgs x 5 reps
- 170.0 kgs x 5 reps

** Trap Bar Deadlift low grip**
- Total Volume: 4.064 kgs
- Total Sets: 4
- Total Reps: 32
- 127.0 kgs x 8 reps
- 127.0 kgs x 8 reps
- 127.0 kgs x 8 reps
- 127.0 kgs x 8 reps

** Good Morning **
- Total Volume: 2.304 kgs
- Total Sets: 4
- Total Reps: 32
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

Fazit: max out im Beugen in etwa wie erwartet, hab die bow bar verwendet einerseits um sie auch mit mehr Last zu testen, andererseits um die Schulter zu schonen die etwas angeschlagen ist vom Bank max out am Freitag

 

[donoctavio]

doppelt gemoppelt ...

 

[donoctavio]

Mittwoch 15. März 2023 @home
Time: 16:34 – 18:32 (1h 57m)
Body Weight: 119.8 kgs
Total Volume: 12.900 kgs
Total Sets: 24
Total Reps: 198


** Flat Barbell Bench Press **
- Total Volume: 5.540 kgs
- Total Sets: 8
- Total Reps: 70
- 20.0 kgs x 25 reps
- 70.0 kgs x 12 reps
- 100.0 kgs x 8 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
- 140.0 kgs x 5 reps

**low Incline close grip BP **
- Total Volume: 3.200 kgs
- Total Sets: 4
- Total Reps: 32
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Swiss Bar Militarypress **
- Total Volume: 2.080 kgs
- Total Sets: 4
- Total Reps: 32
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps

(Superset 1)
** Rope Push Down **
- Total Volume: 1.280 kgs
- Total Sets: 4
- Total Reps: 32
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

(Superset 1)
** Dumbbell Concentration Curl **
- Total Volume: 800 kgs
- Total Sets: 4
- Total Reps: 32
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

Fazit: passt soweit, Schulter muckt etwas rum

 

[donoctavio]

Samstag 18. März 2023 @home
Time: 12:50 – 15:15 (2h 25m)
Body Weight: 120.7 kgs
Total Volume: 11.395 kgs
Total Sets: 23
Total Reps: 131

** Frog Sumo DL **
- Total Volume: 6.020 kgs
- Total Sets: 11
- Total Reps: 56
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 3 reps, hook grip
- 170.0 kgs x 5 reps, hook grip
- 180.0 kgs x 1 rep, hook grip
- 190.0 kgs x 1 rep, hook grip
- 200.0 kgs x 1 rep, over hand straps
- 170.0 kgs x 5 reps, straps
- 170.0 kgs x 5 reps, straps
- 170.0 kgs x 5 reps, straps

** Snatch DL **
- Total Volume: 2.875 kgs
- Total Sets: 4
- Total Reps: 23
- 125.0 kgs x 8 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps

** Stiff-Legged Deadlift ** (Superset 1)
- Total Volume: 2.500 kgs
- Total Sets: 4
- Total Reps: 20
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps
- 125.0 kgs x 5 reps

** Pull Up blue JSB lightened ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 4
- Total Reps: 32
- 8 reps
- 8 reps
- 8 reps
- 8 reps

Fazit: 1 Monat nicht gehoben, keine gute Idee besonders wen mans eh nicht mag ... Bin nicht begeistert aber werde damit leben...

 

[donoctavio]

Sonntag 19. März 2023
Time: 18:41 – 20:30 (1h 48m)
Body Weight: 122.0 kgs
Total Volume: 7.700 kgs
Total Sets: 24
Total Reps: 228

** Floor Press **
- Total Volume: 4.300 kgs
- Total Sets: 7
- Total Reps: 58
- 20.0 kgs x 20 reps
- 70.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Parallel Bar Triceps Dip **
- Total Volume: 1.000 kgs
- Total Sets: 5
- Total Reps: 50
- 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

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 1.800 kgs
- Total Sets: 4
- Total Reps: 40
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 600 kgs
- Total Sets: 4
- Total Reps: 40
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps

** Inverted Sling Row **
- Total Volume: 0 kgs
- Total Sets: 4
- Total Reps: 40
- 10 reps
- 10 reps
- 10 reps
- 10 reps


Fazit: sehr, sehr kaputt vom heben gestern...

 

[donoctavio]

Mittwoch 22. März 2023 @Dienstsportraum
Time: 11:54 – 13:23 (1h 28m)
Body Weight: 121.7 kgs
Total Volume: 13.920 kgs
Total Sets: 24
Total Reps: 218

** Barbell Squat **
- Total Volume: 4.920 kgs
- Total Sets: 8
- Total Reps: 52
- 20.0 kgs x 15 reps
- 60.0 kgs x 10 reps
- 100.0 kgs x 6 reps
- 140.0 kgs x 5 reps
- 170.0 kgs x 4 reps
- 170.0 kgs x 4 reps
- 170.0 kgs x 4 reps
- 170.0 kgs x 4 reps

** Barbell Front Squat **
- Total Volume: 3.200 kgs
- Total Sets: 4
- Total Reps: 32
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Leg Extension Machine ** (Superset 1)
- Total Volume: 2.600 kgs
- Total Sets: 6
- Total Reps: 64
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 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
** Leg Curls ** (Superset 1)
- Total Volume: 3.200 kgs
- Total Sets: 6
- Total Reps: 70
- 35.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 50.0 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps

Fazit: schwer, sehr schwer heute...

 

[Loschder]

Sechzehn 170er Kniebeugen und dann die
Frontkniebeugen dazu, alle Achtung.
Für mich wäre der Rest Erholung aber deine
Gewichte waren schwer genug.

Gruß

Rainer

 

[donoctavio]

Netzfund für euch!

Gernot Kasparek on Instagram: "Lang ist es her bald 20 Jahre, Wetten Dass??? am 8.11.2003 in Graz. Da "49er" Ärml, viele Jahre war das mein Spitzname im geschützen Umfeld ... wenn ihr versteht was ich meine! "

63 likes, 12 comments - pwrlftr_donoctavio on March 23, 2023: "Lang ist es her bald 20 Jahre, Wetten Dass??? am 8.11.2003 in Graz. Da "49er" Ärml, viele Jahre war das mein Spitzname im geschützen Umfeld ... wenn ihr versteht was ich meine! ".

www.instagram.com

 

[donoctavio]

Donnerstag 23. März 2023 @home
Time: 19:05 – 21:09 (2h 03m)
Body Weight: 120.7 kgs
Total Volume: 12.840 kgs
Total Sets: 24
Total Reps: 196

** Flat Barbell Bench Press **
- Total Volume: 4.980 kgs
- Total Sets: 8
- Total Reps: 68
- 20.0 kgs x 30 reps
- 70.0 kgs x 12 reps
- 110.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 140.0 kgs x 4 reps
- 140.0 kgs x 4 reps
- 140.0 kgs x 4 reps
- 140.0 kgs x 4 reps

** Incline Barbell Bench Press **
- Total Volume: 2.640 kgs
- Total Sets: 4
- Total Reps: 24
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps

** Swiss Bar Militarypress **
- Total Volume: 1.620 kgs
- Total Sets: 4
- Total Reps: 24
- 67.5 kgs x 6 reps
- 67.5 kgs x 6 reps
- 67.5 kgs x 6 reps
- 67.5 kgs x 6 reps

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 1.800 kgs
- Total Sets: 4
- Total Reps: 40
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** EZ-Bar Skullcrusher ** (Superset 1)
- Total Volume: 1.800 kgs
- Total Sets: 4
- Total Reps: 40
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

Fazit: nach den Beugen mit der geraden Hantel gestern und dem Verhältnismäßig schweren drücken heute ist die Schulter recht angepisst...

 

[donoctavio]

 

[donoctavio]

... schon wieder doppelt gepostet

 

[donoctavio]

Sonntag 26. März 2023@Home
Time: 11:42 – 13:56 (2h 13m)
Body Weight: 121.0 kgs
Total Volume: 9.620 kgs
Total Sets: 29
Total Reps: 236

** Floor Press **
- Total Volume: 4.300 kgs
- Total Sets: 7
- Total Reps: 58
- 20.0 kgs x 20 reps
- 70.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Parallel Bar Triceps Dip **
- Total Volume: 1.000 kgs
- Total Sets: 6
- Total Reps: 50
- 10 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

** Dumbbell Row ** (Superset 1)
- Total Volume: 1.680 kgs
- Total Sets: 4
- Total Reps: 32
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 480 kgs
- Total Sets: 4
- Total Reps: 32
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps

** Dumbbell Concentration Curl ** (Superset 2)
- Total Volume: 800 kgs
- Total Sets: 4
- Total Reps: 32
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** Rope Push Down ** (Superset 2)
- 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

Fazit: nebenher SBD Sheffield 2023 Powerlifting Championships auf YouTube geguckt

 

[donoctavio]

Montag 27. März 2023 @Home
Time: 18:26 – 20:30 (2h 03m)
Body Weight: 121.7 kgs
Total Volume: 13.277,5 kgs
Total Sets: 21
Total Reps: 149

** Bowbar Squat **
- Total Volume: 3.197,5 kgs
- Total Sets: 6
- Total Reps: 40
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 6 reps
- 162.5 kgs x 3 reps (missload, 2,5er rechts vergessen)
- 165.0 kgs x 3 reps
- 165.0 kgs x 3 reps

** Barbell Front Squat **
- Total Volume: 3.300 kgs
- Total Sets: 5
- Total Reps: 30
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps
- 110.0 kgs x 6 reps

** Belt Squat **
- Total Volume: 3.900 kgs
- Total Sets: 5
- Total Reps: 39
- 100.0 kgs x 7 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

** Good Morning **
- Total Volume: 2.880 kgs
- Total Sets: 5
- Total Reps: 40
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

Fazit: wieder mit der Bow weil die Schulter eher schlechter wird, aber auch mit der bow bar schmerzen gehabt.

 

[donoctavio]

Mittwoch 29. März 2023@home
Time: 09:40 – 12:03 (2h 23m)
Body Weight: 121.7 kgs
Total Volume: 15.090 kgs
Total Sets: 27
Total Reps: 227

** Flat Barbell Bench Press **
- Total Volume: 4.335 kgs
- Total Sets: 7
- Total Reps: 70
- 20.0 kgs x 30 reps
- 60.0 kgs x 15 reps
- 90.0 kgs x 10 reps
- 120.0 kgs x 6 reps
- 135.0 kgs x 3 reps
- 135.0 kgs x 3 reps
- 135.0 kgs x 3 reps

** Incline Barbell Bench Press **
- Total Volume: 3.825 kgs
- Total Sets: 5
- Total Reps: 34
- 112.5 kgs x 6 reps
- 112.5 kgs x 6 reps
- 112.5 kgs x 6 reps
- 112.5 kgs x 8 reps
- 112.5 kgs x 8 reps

** Swiss Bar Militarypress **
- Total Volume: 2.730 kgs
- Total Sets: 5
- Total Reps: 39
- 70.0 kgs x 6 reps
- 70.0 kgs x 7 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 2.100 kgs
- Total Sets: 5
- Total Reps: 42
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 10 reps

** EZ-Bar Skullcrusher ** (Superset 1)
- Total Volume: 2.100 kgs
- Total Sets: 5
- Total Reps: 42
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 10 reps

Fazit: trotz Schulterschmerzen, ganz gut gelaufen ... mal sehen wie es weitergeht

 

[donoctavio]

Sonntag 2. April 2023
Time: 18:24 – 20:37 (2h 12m)
Body Weight: 121.0 kgs
Total Volume: 12.080 kgs
Total Sets: 23
Total Reps: 144

** Frog Sumo DL **
- Total Volume: 4.580 kgs
- Total Sets: 8
- Total Reps: 54
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 170.0 kgs x 3 reps
- 170.0 kgs x 3 reps
- 170.0 kgs x 3 reps

** Snatch DL **
- Total Volume: 3.750 kgs
- Total Sets: 5
- Total Reps: 30
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps

** Stiff-Legged Deadlift **
- Total Volume: 3.750 kgs
- Total Sets: 5
- Total Reps: 30
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps
- 125.0 kgs x 6 reps

** Pull Up Green JSB assisted **
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 30
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps

Zitat: heben ist und bleibt bescheiden und wird immer schlechter...

 

[donoctavio]

Dienstag 4. April 2023
Time: 20:20 – 22:07 (1h 47m)
Body Weight: 120.0 kgs
Total Volume: 12.200 kgs
Total Sets: 29
Total Reps: 173

** Flat Barbell Bench Press **
- Total Volume: 4.460 kgs
- Total Sets: 8
- Total Reps: 67
- 20.0 kgs x 25 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 100.0 kgs x 6 reps
- 125.0 kgs x 3 reps
- 145.0 kgs x 3 reps
- 145.0 kgs x 3 reps
- 145.0 kgs x 3 reps

** Incline Barbell Bench Press **
- Total Volume: 2.990 kgs
- Total Sets: 5
- Total Reps: 26
- 115.0 kgs x 5 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps

** Swiss Bar Militarypress **
- Total Volume: 2.125 kgs
- Total Sets: 6
- Total Reps: 30
- 62.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps

** EZ-Bar Curl ** (Superset 1)
- Total Volume: 1.312,5 kgs
- Total Sets: 5
- Total Reps: 25
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps

** EZ-Bar Skullcrusher ** (Superset 1)
- Total Volume: 1.312,5 kgs
- Total Sets: 5
- Total Reps: 25
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps
- 52.5 kgs x 5 reps


Fazit: 2te Bankeinheit um die Schulter zu schonen ausfallen lassen, dann die neue Trainingswoche aber doch mit Bankdrücken begonnen, jetzt mal abwarten was die Schulter sagt. Auch nicht mehr als 5x5 in den Assistenzübungen obwohl möglich gemacht um nicht überzubeanspruchen.

 

[donoctavio]

Donnerstag 6. April 2023
Time: 19:20 – 21:40 (2h 20m)
Body Weight: 119.9 kgs
Total Volume: 11.547,5 kgs
Total Sets: 22
Total Reps: 120

** Bow Bar Squat **
- Total Volume: 3.647,5 kgs
- Total Sets: 7
- Total Reps: 42
- 20.0 kgs x 15 reps
- 70.0 kgs x 10 reps
- 120.0 kgs x 5 reps
- 150.0 kgs x 3 reps
- 177.5 kgs x 3 reps
- 177.5 kgs x 3 reps
- 177.5 kgs x 3 reps

** Barbell Front Squat **
- Total Volume: 2.875 kgs
- Total Sets: 5
- Total Reps: 25
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps

** Belt Squat **
- Total Volume: 3.100 kgs
- Total Sets: 5
- Total Reps: 28
- 100.0 kgs x 8 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps

** SSB Good Morning **
- Total Volume: 1.925 kgs
- Total Sets: 5
- Total Reps: 25
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 77.0 kgs x 5 reps


Fazit: könnte besser sein, Landesmeisterschaft ist gestrichen, wir haben so viele Starter wie noch nie, da hab ich zuviel zu tun um auch noch selbst zu starten ...

 

[tony]

das podest für die belt squats ist ne gute idee, werd das nachbauen

 

[donoctavio]

 

[donoctavio]

Sonntag 9. April 2023@Dienstsportraum
Time: 15:20 – 16:44 (1h 24m)
Body Weight: 120.6 kgs
Total Volume: 11.348 kgs
Total Sets: 31
Total Reps: 201

** BP with Board **
- Total Volume: 4.610 kgs
- Total Sets: 9
- Total Reps: 68
- 20.0 kgs x 30 reps, No board
- 60.0 kgs x 12 reps, No
- 100.0 kgs x 8 reps, No
- 125.0 kgs x 3 reps, 7 cm
- 135.0 kgs x 3 reps, 7 cm
- 145.0 kgs x 3 reps, 7 cm
- 155.0 kgs x 3 reps, 7 cm
- 135.0 kgs x 3 reps, 7 cm
- 135.0 kgs x 3 reps, 7 cm

** Long Pull Machine ** (Superset 1)
- Total Volume: 4.050 kgs
- Total Sets: 6
- Total Reps: 38
- 70.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 120.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps

** Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 628 kgs
- Total Sets: 6
- Total Reps: 38
- 14.0 kgs x 10 reps
- 16.0 kgs x 8 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps
- 18.0 kgs x 5 reps

** Dumbbell Concentration Curl ** (Superset 2)
- Total Volume: 800 kgs
- Total Sets: 5
- Total Reps: 29
- 26.0 kgs x 6 reps
- 28.0 kgs x 5 reps
- 28.0 kgs x 5 reps
- 28.0 kgs x 5 reps
- 28.0 kgs x 8 reps

** Rope Push Down ** (Superset 2)
- Total Volume: 1.260 kgs
- Total Sets: 5
- Total Reps: 28
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 8 reps

Fazit: im ND die Möglichkeit genutzt zu trainieren, um die Schulter etwas zu schonen Board Press statt Floorpress gemacht, die Floorpress kann ich Zu Hause außerdem besser machen...