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Deload Week

Deload Week Press Deadlift Bench  Squat 32,5x5 107,5x5 65,0x5 70,0x5 37,5x3 125,0x3 75,0x3 82,5x3 42,5x1 140,0x1 82,5x1 95,0x1 47,5x1 155,0x1 92,5x1 105,0x1 Assistance Chinups 5x5 Nicht mehr Reps wie letzte Woche

_-Martin-_

_-Martin-_

 

SST LC2W3T4

5's Pro   squat   5 × 42.5 5 × 52.5 5 × 65    5 × 80 5 × 90 5 × 100  SST   stiff leg deadlift   5 × 100 5 × 115 5 × 125  Push   Dips   8 8 6    Trizeps    7,6x 12 12  Pull   High Row   90x10 10 10   Bizeps   27,5x 8 8 8  Legs   Good Morning   50x 10 10 10   Bss   17,5x8  

_-Martin-_

_-Martin-_

 

SST LC2W3T3

Plan 5's Pro   bench press   5 × 40 5 × 45 5× 60   5 × 70 5 × 80 3× 90  SST   incline press   5 × 47.5 5 × 55 5 × 65 Push   DB-Press   5x10x12,5 Pull   Chinups   10x 4 4 4 4 4 4 Core    Legraise    6 6 10 10 12

_-Martin-_

_-Martin-_

 

SST LC2W3T2

5's Pro   deadlift   5 × 62.5 5 × 77.5 5 × 95   5 × 117.5 5 × 132.5 5 × 147.5 SST   front squat (or safety bar squat)   5 × 50 5 × 57.5 5 × 65 Push   Dips - 50  Pull   Bizeps - 37,5x 5 5 5 5 5 Legs   GM - 50,0x 10 10 10   BSS - 17,5x 10 10  

_-Martin-_

_-Martin-_

 

SST LC2W3T1

5's pro   press   5 × 20 5 × 25  5 × 30   5 × 37.5  5 × 42.5  5 × 47.5 SST   close grip bench press   5 × 47.5 5 × 55 5 × 62.5 Pull   Chinups   10x5 4 5 5 5 Push   DB-Bench   20x10 10 10 10 10 Core   Leg Raise   10 10 10 10 Isolation   Seitheben   3,75x 10 10 10   Facepulls   45x10 10   Bizeps   37,5x 5 4 5   Trizeps   17,5x 10 10 10

_-Martin-_

_-Martin-_

 

SST LC2W2T4

squat 5 × 42.5 5 × 52.5 3 × 65  5 × 75  5 × 85 5 × 95  stiff leg deadlift 8 × 85 8 × 105 6 × 125  High Row 4x10x60 Bizeps 27,5x 8 7 8 Bulgarian Split Squat 2x17,5x8 Good Morning 2x10x50 Wade 4x100x5 Facepulls 45x 8 8     

_-Martin-_

_-Martin-_

 

SST LC2W2T3

bench press 5 × 37.5 5 × 47.5 5 × 57.5 5 × 65 5× 75 4 × 85 incline press 4 × 75 6 × 55 8 × 45 Chinups +10x 5 4 4 4  High Row 90x 10 10 8 Flys 8,75x10  9,5x10  10,25x10 Bizeps 27,5x 5 4 4 5 Trizeps 27,5x 10 10 Facepulls 45,5x 8  8  8 LegRaise 7 7 | 10 10 10

_-Martin-_

_-Martin-_

 

SST LC2W2T2

deadlift 5 × 62.5 5 × 77.5 5 × 95 5 × 110 5 × 125 5 × 140 6 × 125 8 × 110 8 × 95 GM 50x10 10 10 Strecker 50x 10 10 10 10 10 HRow 77x 10 10 8 Bizeps 27,5x 5 5 5 4 3 Trizeps 27,5x 10 10 Facepulls 44,5x10 10 Calves 100x8 6 4

_-Martin-_

_-Martin-_

 

SST LC2W2T1

press 5 × 20 5 × 25 3 × 30 3 × 35 3 × 40 3+ × 45 close grip bench press 8 × 45 8 × 55 6 × 60 Chinups 10x 5 5 5 5 5 High Row 90x 10 8 10 Seitheben 6,25x10 10 10 Bizeps 27,5x8 7 4 Leg Raise 8 7 | 10 10 Trizeps 27,5x 10 10 Facepulls 44,5x10 10  

_-Martin-_

_-Martin-_

 

SST LC2W1T4

squat 5 × 42.5 5 × 52.5 3 × 65 5 × 70 5 × 80 5+ × 90 stiff leg deadlift 10 × 52.5 10 × 65 10 × 75 Single Leg GM 3x10x55   Push DB-Bench 5x10x17,5 Pull Kroc 30x18 DB-Row 3x10x90 Bizeps-scott 27,5x 8 7 6  

_-Martin-_

_-Martin-_

 

SST LC2W1T3

5's Pro   bench press   5 × 37.5 5 × 47.5 5 × 57.5   5 × 62.5 5 × 70 5 × 80 SST   incline press   10 × 37.5 10 × 45 10 × 52.5 Push   Dips   2xAMRAP   DB-Press   3x10 Pull   Chinups +10   5x5   Row   3x10 Core   50 Reps    

_-Martin-_

_-Martin-_

 

SST LC2W1T2

5's Pro   Deadlift   5 × 62.5 5 × 77.5 5 × 95   5 × 102.5 5 × 117.5 5 × 132.5 SST   Deadlift   10 × 77.5 10 × 95 10 × 110 S.Leg   BSS   2x10x15 Push   Dipps   10 10   Trizeps   27,5x 10 10 Pull   Row   80x 10 10 10   Bizeps   37,5x 5 5 3 Isolation   Facepulls   3x10x42

_-Martin-_

_-Martin-_

 

SST LC2W1T1

5's press   5 × 20 5 × 25 5 × 30   5 × 32.5 5 × 37.5 5 × 42.5 SST   close grip bench press   10 × 37.5 10 × 45 10 × 52.5 Pull   Chinups   8776555 Push   DB-Incline   15x10 10 10 10 10 /letzter Satz war gut Core   Leg Raise Frei   4 5 6 7   Leg Raise Bosu   10   Isolation   Wade    85x 8 8 8    Facepulls   42x10 10 10   Trizeps   27,5x10 10    Bizeps   32,5x6 6 5    Seitheben   5x10 10 4,25x10

_-Martin-_

_-Martin-_

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