SST LC5W2T1 - Endlich Fertig ! .. länger als gedacht 7 Tage 1 mal Training ^^ guter Deload ;D press 5 × 22.5 5 × 27.5 3 × 33.5 3 × 38.5 3 × 45 3 × 50 RPE 8-9 5 × 38.5 5 × 38.5 5 × 38.5 5 × 38.5 5 × 38.5 Chinups - 5 Sätze 8 8 5 7 6 close grip bench press 8 × 48.5 8 × 56 6 × 65 Hammer Row - 3x12 35x10 10 10 Seitheben - 4x10 30x10 10 10 10 8 Bizeps - 5 Sätze 27,5x 8 8 8 7,5x12 12 Trizeps - 5 Sätze 30x10 10 10 7,5x10 - KH Ük 55x10 - Maschine _-Martin-_ November 19, 2018 at 06:37 AM 0
SST LC5W1T4 Plan squat 5 × 48.5 5 × 60 3 × 72.5 5 × 78.5 5 × 90 5+ × 102.5 RPE 5 × 78.5 5 × 78.5 5 × 78.5 5 × 78.5 5 × 78.5 stiff leg deadlift 10 × 77.5 10 × 93.5 10 × 108.5 _-Martin-_ November 15, 2018 at 06:12 AM 0
SST LC5W1T3 bench press 5 × 37.5 5 × 47.5 3 × 57.5 5 × 61 5 × 71 5 × 80 5 × 61 5 × 61 5 × 61 5 × 61 5 × 61 Latzug 57,0x 10 10 10 8 8 incline press 10 × 40 10 × 48.5 10 × 56 Seitheben 5x 10 10 10 6 6 HRow Hammer 30x8 8 8 8 Bizeps Incline | Maschine 12,5x 10 10 | 30x 10 10 10 Trizeps Maschine 55x 10 10 10 10 _-Martin-_ November 10, 2018 at 11:00 PM 0
SST LC5W1T2 Plan deadlift 5 × 66 5 × 82.5 3 × 100 5 × 107.5 5 × 125 5 × 141 5 × 107.5 5 × 107.5 5 × 107.5 5 × 107.5 5 × 107.5 front squat (or safety bar squat) 10 × 45 10 × 52.5 10 × 62.5 Beuger 3x12 75,0x 10 10 10 BBS 2x8 15x 8 6 Strecker 3x12 52,5x12 12 Seated Calves 22,5x 12 12 12 Bauch 10 10 10 10 10 Facepulls 45x 15 10 _-Martin-_ November 9, 2018 at 08:36 AM 0
SST LC5W1T1 press 5 × 22.5 5 × 27.5 3 × 33.5 5 × 36 5 × 42.5 5 × 47.5 RPE8-9 5 x 5 × 36 close grip bench press 10 × 40 10 × 50 10 × 55 _-Martin-_ November 5, 2018 at 08:50 AM 2
SST LC4W3T4 squat 5 × 47.5 5 × 57.5 5 × 70 5 × 87.5 5 × 100 5 × 110 RPE 9 stiff leg deadlift 5 × 97.5 5 × 112.5 4 × 130 Grip BSS - 2x8 15x8 8 Beuger - 2x8 82,5x 8 8 Strecker - 3x12 52,5x 12 12 10 Wade - 3x8 110x 8 8 8 Bauch - 50 50 _-Martin-_ November 4, 2018 at 09:45 PM 5
SST LC4W3T3 Kcal-Bilanz: 4100(eaten) - 4500(burned) = -0| Defizit-Ges : -7000 bench press 5 × 37.5 5 × 47.5 5 × 57.5 5 × 70 5 × 80 3 × 90 RPE9,5 incline press 5 × 52.5 5 × 60 5 × 67.5 Latzug 3-5x10 57x 10 10 10 10 10 Dips 2-3x10 High Row 3x10 42,5x10 47,5x10 55x10 Seitheben 4x8-10 27,5x 8 8 8 8 Incline DB-Curls 4-5x10-12 15x8 8 12,5x10 8 Trizeps 4-5x10-12 27,5x10 10 10 10 _-Martin-_ November 2, 2018 at 10:04 PM 1
SST LC4W3T2 Kcal-Bilanz: 3700(eaten) - 4000(burned) = -0 Defizit | Defizit-Ges : -10300 Deadlift 5 × 65 5 × 80 5 × 97.5 5 × 120 5 × 137.5 5 × 152.5 RPE 9 front squat (or safety bar squat) 5 × 57.5 5 × 65 5 × 72.5 Beuger 3x12 75,0x 10 10 10 BBS 2x8 15x 8 6 Strecker 3x12 52,5x12 12 Seated Calves 22,5x 12 12 12 Bauch 10 10 10 10 10 Facepulls 45x 15 10 _-Martin-_ November 1, 2018 at 08:42 PM 0
SST LC4W3T1 Gewicht: 88.4 Kcal-Bilanz: 2800(eaten) - 4300(burned) = -1500 Defizit | Defizit-Ges : -10300 Press 5 × 22.5 5 × 27.5 3 × 32.5 5 × 40 3 × 45 4 × 50 RPE9,5-10 close grip bench press 5 × 52.5 5 × 60 5 × 67.5 Chinups 4-5x5 +10x 5 5 5 4 3 DB-Benchpress 3x10 22,5x10 10 8 High Row 3x10 42,5x10 47,5x10 55x10 Seitheben 4x8 27,5x 8 8 8 8 Latzug 3x10 45x10 10 10 Incline DB-Curls 4-5x10-12 12,5x10 8 10 8 Trizeps 4-5x10-12 _-Martin-_ October 30, 2018 at 12:32 PM 0
SST LC4W2T4 squat 5 × 47.5 5 × 57.5 5 × 70 5 × 82.5 5 × 92.5 5 × 105 RPE 8,5 stiff leg deadlift SST 8 × 90 8 × 105 6 × 120 BSS - 2x8 15x8 8 Beuger - 2x8 80x 8 8 Strecker - 3x12 52,5x 12 10 10 Wade - 3x8 110x 8 8 7 Bauch - 50 50 _-Martin-_ October 28, 2018 at 11:25 AM 1
SST LC4W2T3 Bench press 5 × 37.5 5 × 47.5 5 × 57.5 5 × 65 5 × 75 4 × 85 RPE9,5 Incline press 8 × 47.5 8 × 55 6 × 62.5 Latzug 10x40 10x47 10x57 10x57 8x57 Dips 9 8 8 frei Rudern 40x10 10 10 Flys 7,5x12 12 12 Trizeps 25x11 11 11 11 Bizeps 7,5x12 12 12 _-Martin-_ October 27, 2018 at 07:46 AM 11
SST LC4W2T2 Gewicht: 88.4 Kcal-Bilanz: 3500(eaten) - 4000(burned) = -500 Defizit | Wochenschnitt: -88,8 Ø - 89,4 Ø = - 0,6 Ø | Defizit-Ges : -8800 Deadlift 5 × 65 5 × 80 5 × 97.5 5 × 112.5 5 × 130 5 × 145 RPE 8-9 front squat (or safety bar squat) 8 × 52.5 8 × 60 6 × 70 Beuger 72,5x 10 10 10 Strecker 52,5x12 12 12 Good Morning 40x10 10 10 Seated Calves 20x 12 12 12 Facepulls 3x15x35 _-Martin-_ October 24, 2018 at 05:37 PM 1
SST LC4W2T1 Gewicht: 88.x Kcal-Bilanz: 2500(eaten) - 4000(burned) = -1500 Defizit | Wochenschnitt: -88,8 Ø - 89,4 Ø = - 0,6 Ø | Defizit-Ges : -8300 press 5 × 22.5 5 × 27.5 5 × 32.5 5 × 37.5 5 × 42.5 5 × 47.5 RPE8-9 close grip bench press 8 × 47.5 8 × 55 6 × 62.5 Chinups +10x5 5 5 4 RPE9 HRow 90x 8 8 8 Incline 40x8 50x8 Seitheben 6,25x8 6 Bauch 12 10 10 10 Trizeps 15x12 10x15 15 Bizeps 27,5x 10 10 _-Martin-_ October 22, 2018 at 05:11 PM 0
SST LC4W1T4 Gewicht: 88.8 Kcal-Bilanz: 2800(eaten) - 3800(burned) = -1000 Defizit | Wochenschnitt: -88,8 Ø - 89,4 Ø = - 0,6 Ø | Defizit-Ges : -6800 squat 5 × 47.5 5 × 57.5 5 × 70 5 × 75 5 × 87.5 5 × 100 RPE 8-9 stiff leg deadlift 10 × 75 10 × 90 10 × 105 Flys 20x6,75 Strecker 50x 10 10 Beuger 80x8 72,5x8 Rev Flys 40x 10 10 10 Wade sitzend 20x10 10 10 Bizeps 32,5x10 10 Trizeps 25x 10 10 10 _-Martin-_ October 21, 2018 at 06:44 PM 0
SST LC4W1T3 Gewicht: 88.4 Kcal-Bilanz: 2500(eaten) - 4000(burned) = -1500Defizit | Wochenschnitt: -88,8 Ø - 89,4 Ø = - 0,6 Ø | Defizit-Ges : -5000 bench press 5 × 37.5 5 × 47.5 3 × 57.5 5 × 62.5 5 × 70 :D: not done 5 × 80 oh man incline press should have done this --> 10 × 40 10 × 47.5 10 × 55 // FUCK have done this --> 10x40 10x52,5 5x60 4x60 ..... Zettel vergessen Push DB-bench 20x10 10 10 Pull Chinups 8 8 5 3 Row _-Martin-_ October 19, 2018 at 05:02 PM 1
SST LC4W1T2 Gewicht: 89.0 Kcal-Bilanz: 1700(eaten) - 4200(burned) = -2500 Defizit | Wochenschnitt: -89,2 Ø - 89,4 Ø = - 0,2 Ø | Defizit-Ges : -3000 deadlift 5 × 65 5 × 80 3 × 97.5 5 × 105 5 × 120 5 × 137.5 RPE7-8 front squat (or safety bar squat) 10 × 42.5 10 × 52.5 10 × 60 Pull Facepulls 40x 10 10 10 Bizeps 30x 8 8 Push Trizeps 25x 10 10 10 Beine GM 50x10 10 10 LegEx 50x 10 10 Wade 95x 10 10 8 10 SH _-Martin-_ October 17, 2018 at 06:57 AM 2
SST LC4W1T1 press 5 × 22.5 5 × 27.5 5 × 32.5 5 × 35 5 × 40 5 × 45 RPE8 Chinups +10x5 5 5 5 close grip bench press 10 × 40 10 × 47.5 10 × 55 HighRow 100x8 8 8 DB-Bench 25x8 8 8 Facepulls 47x8 8 Seitheben 8 8 8 Bizeps 2x8 Trizeps 2x8 _-Martin-_ October 15, 2018 at 07:27 PM 0
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-_ September 9, 2018 at 03:48 PM 1
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-_ September 7, 2018 at 06:44 PM 3
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-_ September 5, 2018 at 09:45 AM 4
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-_ September 2, 2018 at 10:00 PM 3
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-_ September 1, 2018 at 07:01 AM 0
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-_ August 30, 2018 at 06:46 AM 0
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-_ August 28, 2018 at 06:51 AM 0
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-_ August 27, 2018 at 12:50 PM 0
