Schwer und falsch.

[Snow]

FitNotes Workout - Sonntag 31st März 2019
Body Weight: 72.3 kgs

** Flat Barbell Bench Press **
- 97.5 kgs x 6 reps [RIR 1]
- 97.5 kgs x 5 reps [RIR 1]
- 97.5 kgs x 7 reps [PR] [RIR 0 - nicht erhöhen]

** Pull Up **
- 14.0 kgs x 5 reps [PR] [RIR 1]
- 14.0 kgs x 5 reps [RIR 0]
- 12.0 kgs x 7 reps [RIR 0.5]

** Incline Dumbbell Bench Press **
- 36.0 kgs x 8 reps [RIR 2]
- 36.0 kgs x 8 reps [RIR 0 - falscher winkel. 30 statt 15 grad]
- 34.0 kgs x 9 reps [RIR 0]

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 9 reps [RIR 1.5]
- 12.0 kgs x 10 reps [PR] [RIR 0]
- 10.0 kgs x 12 reps [RIR 0]

** Cable Pushdown **
- 30.0 kgs x 8 reps [RIR 0]
- 25.0 kgs x 10 reps [RIR 0]
- 25.0 kgs x 9 reps [RIR 0]

** Cable Face Pull **
- 35.0 kgs x 19 reps [RIR 0]
- 35.0 kgs x 15 reps
- 30.0 kgs x 16 reps [Sehr technikabhängig]

 

[Snow]

FitNotes Workout - Montag 1st April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 100.0 kgs x 7 reps [RIR 2]
- 100.0 kgs x 7 reps [RIR 1]
- 100.0 kgs x 5 reps [RIR 1]

** Sumo Deadlift **
- 140.0 kgs x 5 reps [RIR Luft]
- 145.0 kgs x 5 reps [PR] [RIR 3]
- 145.0 kgs x 4 reps [RIR 1]

** Crunch Machine **
- 30.0 kgs x 6 reps [RIR 1]
- 30.0 kgs x 5 reps [RIR 0]
- 30.0 kgs x 4 reps [RIR 0]
- 20.0 kgs x 9 reps [PR] [RIR 0]

** Calf Standing **
- 5.0 kgs x 13 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 10 reps

 

[Snow]

FitNotes Workout - Dienstag 2nd April 2019
Body Weight: 72.3 kgs

** Flat Barbell Bench Press **
- 97.5 kgs x 7 reps [PR] [@ 1.5 - nicht erhöhen.]
- 97.5 kgs x 6 reps [@ 0.5]
- 95.0 kgs x 7 reps [@ 0.5 - der letzte mit stop]

** Pull Up **
- 14.0 kgs x 7 reps [PR] [RIR 2]
- 14.0 kgs x 6 reps [@0.5]
- 14.0 kgs x 5 reps [@ 0.5]

** EZ-Bar Skullcrusher **
- 25.0 kgs x 7 reps [PR] [@ 0.5]
- 25.0 kgs x 5 reps [@ 0.5]
- 25.0 kgs x 5 reps [@ 0.5]

** EZ-Bar Curl **
- 32.5 kgs x 5 reps [@ 2]
- 32.5 kgs x 5 reps [@ 1]
- 30.0 kgs x 7 reps [@ 0]

** Cable Pushdown **
- 30.0 kgs x 8 reps [@ 2]
- 25.0 kgs x 12 reps [@ 3]
- 25.0 kgs x 10 reps [@ 0]

** Bayasian Curl **
- 25.0 kgs x 12 reps [PR] [@ 1]
- 25.0 kgs x 10 reps [@ 0.5]
- 25.0 kgs x 9 reps [@ 0]

** Lateral Dumbbell Raise **
- 7.0 kgs x 17 reps [PR]
- 7.0 kgs x 15 reps
- 7.0 kgs x 11 reps
- 7.0 kgs x 10 reps

 

[Snow]

FitNotes Workout - Donnerstag 4th April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 102.5 kgs x 5 reps [PR] [@ 2]
- 102.5 kgs x 5 reps [@ 1.5]
- 100.0 kgs x 6 reps [@ 1.5]
- 100.0 kgs x 5 reps [@-0.5]

** Split Squat **
- 18.0 kgs x 10 reps [PR] [@ 0.5]
- 16.0 kgs x 10 reps [@ 2]
- 16.0 kgs x 11 reps [@ 1]

** Lying Leg Curl Machine **
- 30.0 kgs x 9 reps [@ 1]
- 30.0 kgs x 9 reps [@ 1]
- 30.0 kgs x 8 reps [@ 0]

** Calf Standing **
- 5.0 kgs x 13 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Crunch Machine **
- 30.0 kgs x 7 reps [PR] [RIR 1]
- 30.0 kgs x 6 reps [@ 1]
- 30.0 kgs x 5 reps [@ 0]
- 22.5 kgs x 9 reps [PR] [@ 0]

 

[Snow]

FitNotes Workout - Freitag 5th April 2019
Body Weight: 72.3 kgs

** Flat Barbell Bench Press **
- 97.5 kgs x 6 reps [@ 2]
- 97.5 kgs x 6 reps [@ 1]
- 97.5 kgs x 4 reps [@ 0.5 - Glaube trizeps war noch platt]

** Pull Up **
- 16.0 kgs x 6 reps [PR] [@ 0.5]
- 14.0 kgs x 6 reps [@ 0]
- 14.0 kgs x 6 reps [@ 0]

** Incline Dumbbell Bench Press **
- 36.0 kgs x 9 reps [PR] [@ 1]
- 36.0 kgs x 8 reps [@0 - nächstes mal 34]
- 34.0 kgs x 9 reps [@ 0]

** Hammer Strength Row **
- 50.0 kgs x 12 reps [PR] [@ 0.5]
- 50.0 kgs x 10 reps [@ 1.5]
- 50.0 kgs x 11 reps [@ 0]

** Cable Pushdown **
- 30.0 kgs x 9 reps [@ 1]
- 25.0 kgs x 11 reps [@ 0]
- 25.0 kgs x 11 reps [@ 0]

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 10 reps [@ 1.5]
- 12.0 kgs x 10 reps [@ 1]
- 12.0 kgs x 9 reps [@ 0]

** Cable Face Pull **
- 35.0 kgs x 20 reps [PR] [Nicht erhöhen]
- 35.0 kgs x 20 reps
- 35.0 kgs x 17 reps

 

[Snow]

FitNotes Workout - Sonntag 7th April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 102.5 kgs x 6 reps [PR] [@ 2]
- 102.5 kgs x 6 reps [@ 1.5]
- 100.0 kgs x 6 reps [@ 1]
- 100.0 kgs x 6 reps [@ 2]

** Sumo Deadlift **
- 145.0 kgs x 7 reps [PR] [@ luft]
- 145.0 kgs x 7 reps [@ 2]
- 145.0 kgs x 7 reps [@ 1]

** Crunch Machine **
- 30.0 kgs x 7 reps [@ 2]
- 30.0 kgs x 7 reps [@ 1]
- 30.0 kgs x 5 reps [@ 0]
- 25.0 kgs x 8 reps [PR] [@ 0]

** Calf Standing **
- 5.0 kgs x 13 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Hanging Leg Raise **
- 10 reps [Alles @ 0]
- 8 reps
- 7 reps
- 5 reps

 

[Snow]

FitNotes Workout - Montag 8th April 2019
Body Weight: 72.3 kgs

** Parallel Bar Triceps Dip **
- 10.0 kgs x 7 reps [@ Luft nächstes mal 22.5]
- 15.0 kgs x 7 reps [@ 5]
- 20.0 kgs x 6 reps [@ 1]
- 20.0 kgs x 7 reps [PR] [@ 1]

** EZ-Bar Curl **
- 32.5 kgs x 6 reps [@ 2]
- 32.5 kgs x 6 reps [@ 0]
- 32.5 kgs x 5 reps [@ 0.5]

** EZ-Bar Skullcrusher **
- 20.0 kgs x 11 reps [PR] [@ 2]
- 20.0 kgs x 9 reps [@ 1.5]
- 20.0 kgs x 7 reps [@ 1]

** Bayasian Curl **
- 25.0 kgs x 12 reps [@ 1.5]
- 30.0 kgs x 9 reps [PR] [@ 0]
- 25.0 kgs x 10 reps [@ 0]

** Cable Pushdown **
- 30.0 kgs x 8 reps [@ 2]
- 25.0 kgs x 12 reps [@ 0 - nicht erhöhen]
- 25.0 kgs x 10 reps [@ 0]

** Pull Up **
- 8 reps [@ max]
- 7 reps
- 6 reps

** Lateral Dumbbell Raise **
- 8.0 kgs x 15 reps [PR] [@ 3]
- 8.0 kgs x 12 reps
- 8.0 kgs x 13 reps
- 8.0 kgs x 9 reps

 

[Snow]

FitNotes Workout - Mittwoch 10th April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 102.5 kgs x 7 reps [PR] [@ 2]
- 102.5 kgs x 6 reps [@1]
- 100.0 kgs x 7 reps [@ 1]
- 100.0 kgs x 6 reps [@ 0.5]

** Split Squat **
- 18.0 kgs x 12 reps [PR] [@ 1]
- 16.0 kgs x 11 reps [@ 1]
- 16.0 kgs x 10 reps [@ 1]
- 16.0 kgs x 10 reps [@ 0]

** Calf Standing **
- 5.0 kgs x 14 reps [PR]
- 5.0 kgs x 13 reps
- 5.0 kgs x 11 reps

** Lying Leg Curl Machine **
- 30.0 kgs x 9 reps [@ 2]
- 30.0 kgs x 9 reps [@ 1]
- 30.0 kgs x 9 reps [@ 0]

** Crunch Machine **
- 30.0 kgs x 7 reps [@ 2]
- 30.0 kgs x 6 reps [@ 1]
- 30.0 kgs x 5 reps [@ 1]
- 25.0 kgs x 7 reps [So lassen]
- 20.0 kgs x 9 reps

 

[Snow]

FitNotes Workout - Donnerstag 11th April 2019
Body Weight: 72.3 kgs

** Flat Barbell Bench Press **
- 97.5 kgs x 6 reps [@ 2]
- 97.5 kgs x 6 reps [@ 1.5]
- 97.5 kgs x 6 reps [@ 1]

** Pull Up **
- 14.0 kgs x 7 reps [@ 2]
- 14.0 kgs x 6 reps [@ 1]
- 14.0 kgs x 6 reps [@ 1.5]

** Incline Dumbbell Bench Press **
- 36.0 kgs x 10 reps [PR] [@ 1.5]
- 34.0 kgs x 11 reps [PR] [@ 1]
- 34.0 kgs x 11 reps [@ 1]

** Hammer Strength Row **
- 50.0 kgs x 12 reps [@ 3]
- 50.0 kgs x 12 reps [@ 2]
- 50.0 kgs x 11 reps [@ 1]

** Cable Pushdown **
- 30.0 kgs x 11 reps [PR] [@ 1]
- 25.0 kgs x 12 reps [@ 1]
- 25.0 kgs x 11 reps [@ 0]

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 11 reps [@ 1]
- 12.0 kgs x 12 reps [PR] [@ 0]
- 12.0 kgs x 12 reps [@ 0]

** Cable Face Pull **
- 35.0 kgs x 22 reps [PR]
- 35.0 kgs x 17 reps
- 35.0 kgs x 13 reps

 

[Snow]

War noch gut angeschlagen von vorgestern.


FitNotes Workout - Freitag 12th April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 102.5 kgs x 7 reps [@ 1]
- 102.5 kgs x 6 reps [@ 1.5]
- 102.5 kgs x 6 reps [@ 1.5]
- 100.0 kgs x 6 reps [@ 0.5]

** Sumo Deadlift **
- 150.0 kgs x 6 reps [PR] [@ 1.5]
- 150.0 kgs x 6 reps [@ 1]
- 150.0 kgs x 4 reps [@ 1]

** Crunch Machine **
- 30.0 kgs x 7 reps [@ 2.5]
- 30.0 kgs x 7 reps [@ 2]
- 30.0 kgs x 6 reps [@ 1]
- 25.0 kgs x 7 reps [@ 0]
- 22.5 kgs x 6 reps [@ 0]

** Calf Standing **
- 5.0 kgs x 13 reps
- 5.0 kgs x 13 reps
- 5.0 kgs x 12 reps

** Hanging Leg Raise **
- 10 reps
- 8 reps
- 7 reps
- 7 reps

 

[Snow]

FitNotes Workout - Samstag 13th April 2019
Body Weight: 72.3 kgs

** Parallel Bar Triceps Dip **
- 22.0 kgs x 7 reps [@ 3]
- 22.0 kgs x 7 reps [@ 3]
- 22.0 kgs x 7 reps [@ 1]
- 22.0 kgs x 8 reps [PR] [@ 1]

** Pull Up **
- 14.0 kgs x 7 reps [@ 1.5]
- 14.0 kgs x 7 reps [@ 1]
- 14.0 kgs x 7 reps [@ 0]

** EZ-Bar Curl **
- 20.0 kgs x 12 reps [PR] [@ 1]
- 20.0 kgs x 10 reps [@ 0]
- 20.0 kgs x 10 reps

** EZ-Bar Skullcrusher **
- 20.0 kgs x 10 reps [@ 0]
- 20.0 kgs x 10 reps
- 20.0 kgs x 8 reps

** Bayasian Curl **
- 25.0 kgs x 12 reps
- 25.0 kgs x 11 reps
- 25.0 kgs x 11 reps

** Cable Pushdown **
- 30.0 kgs x 10 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 11 reps

** Lateral Dumbbell Raise **
- 9.0 kgs x 13 reps [PR]
- 9.0 kgs x 12 reps
- 9.0 kgs x 11 reps
- 8.0 kgs x 10 reps
- 8.0 kgs x 8 reps

 

[Snow]

Volumen für Quads scheint zu stimmen.
Das ist übrigens Mikro 6/8, also noch 15 Tage bis deload.

FitNotes Workout - Montag 15th April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 102.5 kgs x 7 reps [@ 2.5]
- 102.5 kgs x 7 reps [@ 1]
- 102.5 kgs x 7 reps [0.5]
- 100.0 kgs x 7 reps [@ 0.5]

** Split Squat **
- 18.0 kgs x 12 reps [@ 3]
- 18.0 kgs x 11 reps [@ 1]
- 16.0 kgs x 12 reps [@ 1]
- 16.0 kgs x 12 reps [@ 1]

** Lying Leg Curl Machine **
- 30.0 kgs x 10 reps [@ 1]
- 30.0 kgs x 10 reps [@ 1]
- 30.0 kgs x 8 reps [@ 0]

** Calf Standing **
- 5.0 kgs x 15 reps [PR]
- 5.0 kgs x 13 reps
- 5.0 kgs x 12 reps

** Crunch Machine **
- 30.0 kgs x 7 reps [@ 2]
- 30.0 kgs x 7 reps [@ 1]
- 30.0 kgs x 6 reps [@ 0]
- 25.0 kgs x 8 reps
- 17.5 kgs x 9 reps [Ups. Falsches Gewicht drauf gehabt]

 

[berby]

Bei Dir brauche ich auch immer ein Wörterbuch, grins.

Alles englisch, aber trotzdem interessant.

 

[Snow]

FitNotes Workout - Dienstag 16th April 2019
Body Weight: 72.3 kgs

** Flat Barbell Bench Press **
- 97.5 kgs x 7 reps [@ 1.5]
- 97.5 kgs x 6 reps [@ 1.5]
- 97.5 kgs x 5 reps [@ 1.5]
- 95.0 kgs x 5 reps [@ 1.5]

** Pull Up **
- 14.0 kgs x 7 reps [@ 2]
- 14.0 kgs x 6 reps [@ 1.5]
- 14.0 kgs x 5 reps [@ 1.5]
- 14.0 kgs x 5 reps [@1.5]

** Incline Dumbbell Bench Press **
- 36.0 kgs x 10 reps [@ 2]
- 36.0 kgs x 8 reps [@ 2]
- 34.0 kgs x 8 reps [@ 0.5]
- 36.0 kgs x 7 reps [@ 0]

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 12 reps [@ 2]
- 12.0 kgs x 9 reps [@ 2]
- 12.0 kgs x 10 reps [@ 1]

** Cable Pushdown **
- 30.0 kgs x 10 reps [@ 2]
- 25.0 kgs x 12 reps [@ 2]
- 25.0 kgs x 9 reps [@ 1]

** Hammer Strength Row **
- 55.0 kgs x 9 reps [@ 2]
- 52.5 kgs x 9 reps [@ 2]
- 50.0 kgs x 9 reps [@ 1]
- 50.0 kgs x 8 reps [@ 0]

** Cable Face Pull **
- 35.0 kgs x 25 reps [PR]
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

 

[Snow]

FitNotes Workout - Mittwoch 17th April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 105.0 kgs x 5 reps [PR] [@ 2]
- 105.0 kgs x 5 reps [@ 1]
- 102.5 kgs x 5 reps [@ 1.5]
- 100.0 kgs x 6 reps [@ 1]

** Sumo Deadlift **
- 150.0 kgs x 6 reps [@ 2]
- 150.0 kgs x 5 reps [@ 1.5]
- 150.0 kgs x 5 reps [@ 1.5]

** Crunch Machine **
- 30.0 kgs x 7 reps [@ 2.5]
- 30.0 kgs x 7 reps [@ 1.5]
- 30.0 kgs x 5 reps [@ 2]
- 25.0 kgs x 6 reps [@ 2]
- 22.5 kgs x 7 reps [@ 1.5]

** Calf Standing **
- 10.0 kgs x 10 reps [PR]
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Hanging Leg Raise **
- 8 reps [@ 2]
- 7 reps [@ 1.5]
- 6 reps [@ 2]
- 6 reps [@ 1]

 

[Snow]

FitNotes Workout - Freitag 19th April 2019
Body Weight: 72.3 kgs

** Parallel Bar Triceps Dip **
- 24.0 kgs x 6 reps [@ 3+]
- 24.0 kgs x 7 reps [@ 3+]
- 26.0 kgs x 7 reps [PR] [@ 3+]
- 28.0 kgs x 6 reps [PR] [@ 2]

** Pull Up **
- 14.0 kgs x 7 reps [@ 2]
- 14.0 kgs x 6 reps [@ 1]
- 14.0 kgs x 5 reps [@ 1]
- 14.0 kgs x 5 reps [@ 0]

** EZ-Bar Curl **
- 20.0 kgs x 11 reps [@ 2]
- 20.0 kgs x 10 reps [@ 1]
- 20.0 kgs x 8 reps

** EZ-Bar Skullcrusher **
- 20.0 kgs x 12 reps [PR] [@ 1]
- 20.0 kgs x 11 reps [@ 1]
- 20.0 kgs x 9 reps

** Bayasian Curl **
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 9 reps

** Cable Pushdown **
- 30.0 kgs x 9 reps
- 25.0 kgs x 11 reps
- 25.0 kgs x 9 reps

** Lateral Dumbbell Raise **
- 12.0 kgs x 10 reps [Heute mal Technik a la Markus Rühl]
- 12.0 kgs x 11 reps [PR]
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 8 reps

 

[Snow]

FitNotes Workout - Sonntag 21st April 2019
Body Weight: 72.3 kgs

** Barbell Squat **
- 105.0 kgs x 6 reps [PR] [@ 0.5]
- 105.0 kgs x 5 reps [@ 1]
- 102.5 kgs x 6 reps [@ 0]
- 100.0 kgs x 6 reps [@ 0]

** Split Squat **
- 20.0 kgs x 12 reps [PR] [@ 2]
- 20.0 kgs x 10 reps [@ 1]
- 18.0 kgs x 12 reps [@ 1.5]
- 18.0 kgs x 9 reps [@ 0]

** Calf Standing **
- 10.0 kgs x 14 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 11 reps

** Lying Leg Curl Machine **
- 30.0 kgs x 9 reps [@ 0.5]
- 30.0 kgs x 10 reps [@ 1]
- 30.0 kgs x 8 reps [@ 0]
- 25.0 kgs x 10 reps [@ 1]

** Crunch Machine **
- 30.0 kgs x 7 reps [@ 2]
- 30.0 kgs x 6 reps
- 30.0 kgs x 5 reps
- 25.0 kgs x 8 reps
- 22.5 kgs x 8 reps

 

[Foxi83]

Ist dein Körpergewicht echt so konstant?

 

[Snow]

73kg nicht ganz nüchtern. wird ab der nächsten Einheit aktualisiert.
Ist einfach in der App eingetragen.

Aber eigentlich habe ich vor, mich alle 40-50 Tage zu wiegen, also nach jedem Mesozyklus, wenn ich im Deload bin. Das wäre etwa in 9-11 Tagen.

 

[Snow]

FitNotes Workout - Montag 22nd April 2019
Body Weight: 73.0 kgs

** Flat Barbell Bench Press **
- 100.0 kgs x 5 reps [PR] [@ 1.5]
- 100.0 kgs x 5 reps [@ 0.5]
- 97.5 kgs x 5 reps [@ 0.5]
- 95.0 kgs x 6 reps [@ 1]

** Pull Up **
- 14.0 kgs x 7 reps [@ 2]
- 14.0 kgs x 7 reps [@ 0.5]
- 14.0 kgs x 7 reps
- 14.0 kgs x 7 reps

** Incline Dumbbell Bench Press **
- 36.0 kgs x 9 reps [@ 1]
- 36.0 kgs x 7 reps [@ 0]
- 34.0 kgs x 6 reps [@ 0 - bd war wohl zu viel]
- 30.0 kgs x 8 reps

** Hammer Strength Row **
- 52.5 kgs x 11 reps [PR]
- 52.5 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Seated Incline Dumbbell Curl **
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Cable Pushdown **
- 30.0 kgs x 10 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps

** Cable Face Pull **
- 20 reps [3 sets iwas]