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Einträge in diesem Log

 

KW41 - C3W4 - Deload

KW39-44 84  W4 Rep/Set Übung kg S1 S2 S3 3x5-7 SLDL 130,0 5 5   5x15-8 SH - A 10,0 12 12 12 4x10-20 Bizeps - A 30,0 6 6 6 4x10-15 Trizeps - A 25,0 10 10 10 3x8-10 Legpress 180,0 8 8 8 3x6-12 L.Curl - A 65,0 10 10   4x8-12 L.Ex - A 50,0 10 10 10 4x8-12 C-2,5kg/s 60,0 10 10 10 4x TTB 0,0 8 8 8             4-5x6-8 Bench 82,5 6 6 6 4x6-8 Lat - A 85,0 6 6 6 4x8-12 DB-Press 15,0 10 10 10 4x8-12 C.Row - A 80,0 10 10   3x8-12 Fly - A 66,0 10 10   3x8-12 R.Fly - A 66,0 10 10   2-3xAMRAP Pullover 21,0 10     bauch Bizeps 35,0 8       Trizeps 15,0 10                                                     4x6-8 Squat 105,0 6 6 6 5x15-8 SH - B 10,0 12 12 12 4x12-15 Bizeps - B 30,0 6 6 6 4x12-15 Trizeps - B 25,0 10 10 10 4x6-8 RDL 135,0 5 5 5 3x8-12 L.Curl - B 65,0 10 10   2x8-12 L.Ex - B 100,0 10 10 10 5x C-2,5kg/s         4x TTB                     4x6-8 CGIBP 65,0 6 6 6 4x6-8 CRow - B 89,0 6 6 6 3x8-12 DB-Bench 24,0 10 10   4x8-12 Lat - B 77,0 10 10 10 3x8-12 Fly - B 66,0 10 10   3x8-12 R.Fly - B 66,0 10 10   2x12-15 Pullover - B 21,0 10     Bauch           Chinup                                                          

_-Martin-_

_-Martin-_

 

KW40 - C3W3

KW39-44 85  W3 Rep/Set Übung kg S1 S2 S3 S4 S5  RPE  3x5-7 SLDL 142,5 5 5 5       5x15-8 SH - A 15,0 9 8 7 6 8   4x10-20 Bizeps - A 37,5 6 6 6 30x9     4x10-15 Trizeps - A 30,0 8 8 8 8     3x8-10 Legpress 200,0 8 8 8 8     3x6-12 L.Curl - A 75,0 8 8 8       4x8-12 L.Ex - A 110,0 8 8 8 7     4x8-12 C-2,5kg/s 75,0 6 6 6 6 6   4x TTB 0,0                               4-5x6-8 Bench 87,5 6 5 5 5     4x6-8 Lat - A 90,0 6 6 6 5     4x8-12 DB-Press 20,0 8 8 8 6     4x8-12 C.Row - A 100,0 6 5 5 5     3x8-12 Fly - A 25,0 15 13 12       3x8-12 R.Fly - A 5,0 14 12 13       2-3xAMRAP Pullover bw 8 6         bauch Bizeps bw 8 8 8         Trizeps                                                                                       4x6-8 Squat 115,0 6 6 5 3 3   5x15-8 SH - B 15,0 9 9 7 7 7   4x12-15 Bizeps - B 37,5 6 6 6 6     4x12-15 Trizeps - B 30,0 10 10 8 8     4x6-8 RDL 145,0 5 5 5 5     3x8-12 L.Curl - B 75,0 8 8 8       2x8-12 L.Ex - B 110,0 8 8 8 8     5x C-2,5kg/s 65,0 7 7 7 7     4x TTB                                 4x6-8 CGIBP 72,5 6 6 5 6     4x6-8 CRow - B 90,0 6 6 6 6     3x8-12 DB-Bench 30,0 6 6 6 6     4x8-12 Lat - B 80,0 8 8 8 6     3x8-12 Fly - B 25,0 13 13 12       3x8-12 R.Fly - B 6,0 10 10 10       2x12-15 Pullover - B 25,0             Bauch     8 6 6       Chinup     6 6                                                                                

_-Martin-_

_-Martin-_

 

KW40 - C3W2

Übung kg S1 S2 S3 S4 S5  RPE SLDL 135,0 6 6 6       SH - A 11,3 12 10x14 14 12 12   Bizeps - A 32,5 7 7 6 27,5x10 10   Trizeps - A 27,5 15 15 13 15 11   Legpress 190,0 10 10 9 9     L.Curl - A 35,0 10 10 10       L.Ex - A 52,5 10 9 8       C-2,5kg/s 65,0 8 8 8 10 10   TTB 0,0                             Bench 82,5 8 7 6 5 5   Lat - A 87,5 7 7 7 7     DB-Press 17,5 10 9 8 7     C.Row - A 80,0 8 8 8 8     Fly - A 22,0 15 15 15       R.Fly - A 50,0 20 20         Pullover - A 23,0 15 15         Rfly TRX   10 10              

_-Martin-_

_-Martin-_

 

KW39 - C3W1

Übung  kg  S1 S2 S3 S4 S5 SLDL 130 7 7 7     SH - A 10 15 13 12 15 14 Bizeps - A  10,0 20 17 14 10   Trizeps - A  25,0 15 13 12 15 15 Legpress 180 8 10 10 10   L.Curl - A 32,5 12 12 12     L.Ex - A 30 12 12 12     C-2,5kg/s 60 12 12 12 x x                   Bench 82,5 8 7 6 5 Lat - A 85 8 8 7 7 DB-Press 15 12 12 10 9 C.Row - A 85 8 8 8 60x12 Fly - A 20 15 14 14   R.Fly - A 45 20 18 15   Pullover - A 22 15 15         Squat 105,0 8 7 6 5   SH - B 10,0 15 14 12 12 12 Bizeps - B 10,0 20 18 14 10   Trizeps - B 45,0 15 14 12 12 10 RDL 135,0 4 5 6 6   L.Curl - B 32,5 12 12 12     L.Ex - B 50,0 10 9 8 7   C-2,5kg/s 65,0 10 10 10 8   TTB               CGBP 67,5 8 8 8 8 Uni-Row - B 35,0 8 8 8 8 DB-Bench 28,0 10 8 8 6 Lat - B 70,0 12 12 12 12 Fly - B 22,5 15 15 12 12 R.Fly - B 65,0 12 12 12   Pullover - B 21,0 15 15       35,0 15 15 14 12

_-Martin-_

_-Martin-_

 

KW38 - C3

Extremitäten A | Extremitäten B | L ----------------------------------------------------------------| i SLDL 3x6-8 RPT8 | Squat 4x6-8 RPE8 | n Legpress 3x6-8 RPT8 | RDL 4x6-8 RPE8 | e L.Ext 4x8-12 RPE9 | L.Ext 4x8-12 RPE9 | a L.Curl 3x8-12 RPE9 | L.Curl 3x8-12 RPE9 | r Seat Cal. 4x8-12 RPE9,5-10 | Std. Cal 4x6-8 RPE9,5-10 | Bauch 4x AMRAP | Bauch 4x AMRAP | w Seitheben 5x8-12 RPE9,5-10 | Seitheben 5x8-12 RPE9,5-10 | a Bi Ham/Pre 4x8-12 RPE9,5-10 | Bz Ham/Pre 4x8-12 RPE9,5-10 | v Tz Sz/Ük 4x8-12 RPE9,5-10 | Tz Sz/Ük 4x8-12 RPE9,5-10 | e | l Torso A | Torso B | o ----------------------------------------------------------------| a BP 4x6-8 RPE8-10 | OHP 4x6-8 RPE8-10 | d SA-Latzug 4x6-8 RPE8-10 | MRow 4x6-8 RPE8-10 | e DB-Press 3x8-12 RPE8-10 | DBIBench 4x8-12 RPE8-10 | d MRow 4x8-12 RPE8-10 | Latzug eng 4x8-12 RPE8-10 | Fly 3x8-12 RPE9,5-10 | Fly 3x8-12 RPE9,5-10 | P RFly 3x8-12 RPE9,5-10 | RFly 3x8-12 RPE9,5-10 | r Pullover 2x8-12 | Pullover 2x8-12 | o g r e s s i o n Set Counting nach Lyle Mehrgelenkübung Hauptgruppe 1 0,5 für kleinere Muskel Upper Body per per Workout Pecs 4xBP,3xFly | 4/2xOHP,4xDBIBP,3xFly --> 16 Front Delt 4/2xBP,4xDBP | 4xOHP,4/2xDBIBP --> 12 Side Delt 3xDBP,5xSH | 4xOHP,5xSH --> 17 Rear Delt 4/2xMR,3/2xLat,3xRFly | 3/2xMR,4/2xLat,3xRFly --> 15 Lat 4/2xMR,4xLat,4/2xRLD,2xPO | 4xLat,4/2xMR,3/2xSLDL,2xPO -->~20 Trap 4xMR,3/2xLat,2/2xRFly,4/2xRDL | 3xMR,4/2xLat,2/2xRFLY,3/2xRDL--> 15 Bizeps 4/2xLat,4/2xMR,4xBi | 4/2xLat,4/2xMrow,4xBi --> 15 Trizeps 4/2xBP,4/2xDBP,4xTri | 4/2xOHP,4/2xDBIBP,4xTz --> 16 Low Back 4/2xSq,4xRDL, | 3xSLDL --> 9 Hams 4/2xSq,4xRDL,3xLC | 3xSLDL,3xLC --> 15 Quads 4xSq,4xLE | 3xLP,4xLE --> 15 Calves 5xCalves | 5xCalves --> 10 Glutes 4xSq,4xRDL | 3xSLDL, 3xLP --> 15    

_-Martin-_

_-Martin-_

 

KW37 - C2W4 - Torso/Extrem

82,9 Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | ------------------------------------------------------------------------ 3xRPE8-9 | SLDL | 140,0| 5 | 5 | 5 | 5 | | | 3xRPE8-9 | Legpress | 210,0| 8 | 8 | 8 | | | | 5x8-15 | Seitheben| 41,5| 14 | 13 | 10 | 8 | | | 3x8-12 | L.Curl | 65,0| 10 | 10 | | | | | 4x8-12 | L.Ex | 102,5| 12 | 10 | 8 | | | | RPT-5% | Cal.Seat | 65,0| 8 | 8 | 8 | 7 | 7 | | 5x | TTB | 0,0| 12 | 10 | | | | | 4x | BZ-Combi | 32,0| 15 | 13 | 12 | 10 | | | 4x | ZZ-Combi | 32,0| 20 | 20 | 18 | 15 | | | ------------------------------------------------------------------------ 4x6-10 | Bench | 85,0| 8 7 6 5 | RPE 9 | 4x6-10 | Lat-SA | 41,0| 10 8 8 8 | | 4x8-12 | DB-Press | 15,0| 12 11 11 10 | | 4x8-12 | Row | 84,5| 10 9 8 8 | | 3x | Fly | 68,0| 10 10 10 | | 3xRPT | RFly | 68,0| 10 10 10 | | 2x10-15 | Pullover | 21,0| 15 14 | | -------------------------------------------------------|---------------- 4xRPE8-9 | Squat | 117,5| 5 4 5 4 | | 4xRPE8-9 | RDL | 145,0| 5 4 3 3 | | 5xAMRAP | SH | 41,5| 15 12 10 11 | | 3x | L.Ex | 102,5| 13 10 8 8 | | 3x | L.Curl | 60,0| 12 12 12 | | 5xRPT-10kg | S.Calves | 175,0| 7 6 6 6 5 | | 4x | Bauch | 0,0| 12 10 10 | | | Bz-Combi | 32,0 15 13 15 15 | | tz | Tz-Combi | 32,0 20 20 20 20 | | -------------------------------------------------------|---------------- 4x6-10 | IBench | 65,0| 6 6 6 5 | 8,0-10 | 4x6-10 | CRow | 89,0| 6 6 6 6 | 8,0-9,0 | 3x8-12 | DB-Bench | 28,0| 8 8 8 | 8,5-10 | 4x6-10 | Lat eng | 87,0| 8 8 7 7 | 8,5-10 | 3xRPT-10% | Fly | 70,5| 8 8 8 | 8,5-10 | 3xRPT-10% | RFly | 70,5| 8 7 7 | 9,0-10 | 2x10-15 | Pullover | 21,0| 15 15 | 9,0-10 | -------------------------------------------------------|----------------  

_-Martin-_

_-Martin-_

 

KW36 - C2W3 - Mod Volume/Effort

Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | S1 Ziel -------------------------------------------------------------------------- 3xRPE8-9 | SLDL | 135,0| 6 | 6 | 4 | 3 | | | 3xRPE8-9 | Legpress | 210,0| 8 | 7 | 8 | | | | 5x8-15 | Seitheben| 41,5| 14 | 9 | 9 | 8 | 8 | | 3x8-12 | L.Curl | 75,0| 8 | 7 | | | | |+50x15 4x8-12 | L.Ex | 100,0| 12 | 10 | 8 | 7 | | | RPT-5% | Cal.Seat | 65,0| 8 | 8 | 8 | 7 | 7 | | 5x | TTB | 0,0| 12 | 10 | 10 | 8 | | | ------------------------------------------------------------------------ 4x6-10 | Bench | 85,0| 6 | 6 | 5 | 5 | 4 |9 9,5 9,5 9 9 | 4x6-10 | Lat-SA | 41,0| 10 | 9 | 9 | 9 | |8,5 9,5 9 9,5 | 3x8-12 | DB-Press | 15,0| 12 | 11 | 9 | 7 | |8,5-9,5 | 3x8-12 | Row | 82,0| 10 | 8 | 8 | 8 | |8,5-10 | 3x | Fly | 75,0| 11 | 8 | 5 | 5 | | | 3x | RFly | 68,0| 10 | 8 | 8 | | | | 2x | H-Curl | 10,0| 12 | 10 | | | | | 2x | Tz | 28,0| 12 | 8 | | | | | 2x | SZ-PCurl | 27,5| 11 | 7 | | | | | 2x | Tz-Ük | 24,0| 8 | 8 | | | | | 2x10-15 | Pullover | 24,0| | | | | | | ------------------------------------------------------------------------ 4xRPE8-9 | Squat | 115,0| 5 | 5 | 5 | 5 | | | 4xRPE8-9 | RDL | 140,0| 8 | 7 | 6 | 5 | | | 5xAMRAP | SH | 41,5| 14 | 11 | 10 | 10 | 10 | | 3x | L.Ex | 100,0| 13 | 10 | 8 | 8 | | | 3x | L.Curl | 75,0| 8 | 6 | 15 | | | | 5xRPT-10kg | S.Calves | 175,0| 7 | 6 | 6 | 6 | 6 | | 4x | Bauch | 0,0| 12 | 10 | 8 | | | | Bz-Combi 32,0 10 10 10 10 tz Tz-Combi 32,0 12 15 15 15 ------------------------------------------------------------------------ 4x6-10 | IBench | 65,0| 9 | 8 | 7 | 6 | | 9-10 | 4x6-10 | CRow | 84,5| 10 | 8 | 8 | 8 | | | 3x8-12 | DB-Bench | 28,0| 9 | 8 | 8 | | | | 3x6-10 | chinup | 86,5| 10 | 8 | 7 | | | 9 9 10 (ob.) | 3xRPT-10% | Fly | 75,0| 9 | 9 | 9 | | | | 3xRPT-10% | RFly | 68,0| 9 | 10 | 10 | | | | 2x10-15 | Pullover | 24,5| 8 | x | x | | | | Restliche sätze versucht den lat zu spühren am ende war er da ------------------------------------------------------------------------

_-Martin-_

_-Martin-_

 

KW35 - C2W2 - Mod Volume/Effort

Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | ------------------------------------------------------------------------ 3x4-6 | SLDL | 135,0| 4 | 4 | 4 | | | 8-9 | 3x6-8 | Legpress | 210,0| 7 | 7 | 7 | | | 8-9,5 | 5x15-8 | Seitheben| 39,0| 15 | 13 | 12 | 10 | 9 | 8-10 | 3x12-8 | L.Curl | 75,0| 7 | 6 | 7 | | | 8-10 | 3x12-8 | L.Ex | 97,5| 13 | 10 | 8 | 7 | | 10 | 5x10-8 | Cal.Seat | 62,5| 8 | 9 | 8 | 7 | 7 | 8-10 | 5x | TTB | 0,0| 12 | 12 | 10 | 10 | 8 | 8-10 | ------------------------------------------------------------------------ 4x10-6 | Bench | 85,0| 6 | 6 | 5 | 5 | | 8,5-10 | 4x10-6 | Lat | 38,5| 10 | 9 | 9 | 8 | | 8-10 | 3x10-8 | DB-Press | 20,0| 8 | 6 | 6 | 4 | | 9-10 | 3x12-8 | Row | 80,0| 10 | 9 | 9 | 8 | | 8,5-10 | 3x12-8 | Fly | 68,0| 11 | 9 | 8 | | | 8-10 | 3x12-8 | RFly | 68,0| 10 | 10 | 8 | | | 9-10 | 2x | H-Curl | 14,0| 8 | 6 | | | | 10 MV | 2x | Tz | 28,5| 12 | 10 | | | | 10 MV | 2x | SZ-PCurl | 27,5| 10 | 8 | | | | 10 MV | 2x | Tz-Ük | 30,0| 10 | 10 | | | | 10 MV | 2x | Pullover | 24,0| 10 | 10 | | | | 8 | ------------------------------------------------------------------------ 4x6-4 | Squat | 112,5| 5 | 5 | 5 | 5 | | | 4x8-6 | RDL | 135,0| 8 | 8 | 7 | 7 | | | 5x15-8 | SH | 39,0| 13 | 10 | 9 | 9 | 8 | | 3x12-8 | L.Ex | 97,5| 12 | 9 | 9 | 8 | | | 3x12-8 | L.Curl | 65,0| 10 | 10 | 8 | | | | 5x8-6 | S.Calves | 170,0| 8 | 6 | 5 | 5 | 5 | | 4x | Bauch | 0,0| 12 | 8 | 8 | 7 | | | ------------------------------------------------------------------------ 4x10-6 | IBench | 65,0| 9 | 8 | 7 | | | 8,5-MV | 4x10-8 | CRow | 82,0| 10 | 9 | 9 | 10 | | 8,5-10 | 3x12-8 | DB-Bench | 28,0| 10 | 7 | 6 | | | 8,5-10 | 4x12-8 | Latzug | 82,0| 10 | 9 | 9 | 8 | | 8,5-10 | 3x12-8 | Fly | 75,0| 10 | 7 | 7 | | | 9,5-10 | 3x12-8 | RFly | 68,0| 10 | 10 | 7 | | | 9,5-10 | 2x | H-Curl | 14,0| 8 | 6+2| | | | 10-MV | 2x | Tz | 28,0| 12 | 10 | | | | 10-MV | 2x | SZ-PCurl | 27,5| 8 | 5 | | | | 10-MV | 2x | Tz-Ük | 28,0| 12 | 10 | | | | 10-MV | 2x | Pullover | 24,5| 8 | 8 | | | | 10-MV | ------------------------------------------------------------------------ Der Erste Satz ist aus dem Deload und sollte RPE8 

_-Martin-_

_-Martin-_

 

KW34 - C2W1 - Mod Volume/Effort - Deload

Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | ------------------------------------------------------------------------ 3xRPE8-9 | SLDL | 135,0| 4 | 4 | | | | | 3xRPE8-9 | Legpress | 210,0| 8 | 7 | | | | | 5x15-8 | Seitheben| 39,0| 13 | 11 | 9 | | | | 3x12-8 | L.Curl | 75,0| 8 | 6 | | | | | 3x12-8 | L.Ex | 97,5| 10 | 8 | | | | | 5x10-8 | C-2,5kg/s| 62,5| 8 | 8 | 8 | | | | 5x | TTB | 0,0| 8 | 8 | 8 | | | | 2x10 | HyperEx | 15,0| | | | | | | ------------------------------------------------------------------------ 4x10-6 | Bench | 85,0| 5 | 5 | | | | | 4x10-6 | Lat-SA | 38,5| 8 | 8 | | | | | 3x10-8 | DB-Press | 20,0| 8 | 8 | | | | | 3x12-8 | Row | 80,0| 8 | 8 | | | | | 3x12-8 | Fly | 75,0| 10 | 8 | | | | | 3x12-8 | RFly | 68,0| 8 | 8 | | | | | 2x | H-Curl | 14,0| 8 | 6 | | | | | 2x | Tz | 28,5| 10 | 10 | | | | | 2x | SZ-PCurl | 27,5| | | | | | | 2x | Tz-Ük | 30,0| | | | | | | ------------------------------------------------------------------------ 4x6-4 | Squat | 112,5| 4 | 4 | | | | | 4x8-6 | RDL | 135,0| 8 | 9 | | | | | 5x15-8 | SH | 39,0| 13 | 10 | 10 | | | | 3x12-8 | L.Ex | 97,5| 10 | 8 | | | | | 3x12-8 | L.Curl | 75,0| 8 | 6 | | | | | 5x8-6 | S.Calves | 170,0| 6 | 6 | 7 | | | | 4x | Bauch | 0,0| 8 | 8 | 8 | | | | ------------------------------------------------------------------------ 4x10-6 | IBench | 65,0| 8 | 7 | | | | | 4x10-8 | CRow | 80,0| 10 | 9 | 8 | | | | 3x12-8 | DB-Bench | 28,0| 8 | 8 | | | | | 4x12-8 | Latzug | 79,5| 8 | 8 | | | | | 3x12-8 | Fly | 75,0| 8 | 8 | | | | | 3x12-8 | RFly | 68,0| 8 | 8 | | | | | 2x | H-Curl | 14,0| 8 | 6 | | | | | 2x | Tz | 28,0| 10 | 10 | | | | | 2x | SZ-PCurl | 27,5| | | | | | | 2x | Tz-Ük | 30,0| | | | | | | ------------------------------------------------------------------------ UKA |UKA ----------------------------------------------------------------------------- SLDL 3x6-8 RPT8 | Squat 4x3-5 RPT8 Legpress 3x6-8 RPT8 | RDL 4x3-5 RPT8 Seitheben 5x8-12 AMRAP | Seitheben 5x8-12 AMRAP L.Ext 4x6-12 AMRAP | L.Ext 4x6-12 AMRAP L.Curl 3x6-10 AMRAP | L.Curl 2x6-10 AMRAP Seat Cal. 4x8-12 RPT | Std. Cal 4x6-8 RPT Bauch 4x AMRAP | Bauch 4x AMRAP OK A | OK B ------------------------------------------------------------------------------ BP 4x6-8 RPE9-10 | IBench 4x6-8 RPE9-10 SA-Latzug 4x6-8 RPE9-10 | MRow 4x6-8 RPE9-10 DB-Press 4x8-10 RPE9,5-10 | DB-Bench 3x8-10 RPE9,5-10 MRow 4x8-12 | Pullup 4x8-10 RPE9,5-10 Fly 3x8-12 AMRAP | Fly 3x8-12 AMRAP RFly 3x8-12 AMRAP | RFly 3x8-12 AMRAP Bi m 4x8-12 AMRAP | Bi m 4x8-12 AMRAP Tz 4x8-12 AMRAP | Tz 4x8-12 AMRAP Pullover 2x8-12 | Pullover 2x8-12 Set Counting nach Lyle Mehrgelenkübung Hauptgruppe 1 0,5 für kleinere Muskel Upper Body per per Workout Pecs 4xBP,3xFly | 4xICB,3xDBBP,3xFly --> 17 Front Delt 4/2xBP,4xDBP | 4xICB,3/2xDBBP --> 10-12 Side Delt 4xDBP,5xSH | 5xSH --> 14 Rear Delt 4/2xMR,3/2xLat,3xRFly | 3/2xMR,4/2xLat,3xRFly --> 15 Lat 4/2xMR,4xLat,4/2xRLD,2xPO | 4xLat,4/2xMR,3/2xSLDL,2xPO -->~20 Trap 4xMR,3/2xLat,2/2xRFly,4/2xRDL | 3xMR,4/2xLat,2/2xRFLY,3/2xRDL--> 15 Bizeps 4/2xLat,4/2xMR,4xBi | 4/2xLat,4/2xMrow,4xBi --> 15 Trizeps 4/2xBP,4/2xDBP,4xTri | 4/2xICB,3/2xDBBP,4xTz --> 16 Low Back 4/2xSq,4xRDL, | 3xSLDL --> 9 Hams 4/2xSq,4xRDL,3xLC | 3xSLDL,3xLC --> 15 Quads 4xSq,4xLE | 3xLP,4xLE --> 15 Calves 5xCalves | 5xCalves --> 10 Glutes 4xSq,4xRDL | 3xSLDL, 3xLP --> 15  

_-Martin-_

_-Martin-_

 

KW33 - C1W5 - Low Volume High Effort

Woche 08 - 82,5 kg Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | ------------------------------------------------------------------------ 2xRPT-10kg | SLDL | 135,0| 6 | 8 | | | |10 10 | 2x6-10 | Legpress | 210,0| 10 | 9 | | | |10 10 | 5x8-15 | Seitheben| 37,5| 16 | 12 | 10 | 9 | 10 |10 10 10 9,5 10| 3x8-12 | L.Curl | 75,0| 10 | 7 | | | |10 10 | 3x8-12 | L.Ex | 97,5| 12 | 10 | 9 | | | 9 10 10 | RPT-5% | C-2,5kg/s| 62,5| 10 | 10 | 11 | 10 | 10 |10 10 10 9 10 | 5x | TTB | 0,0| 10 | 10 | 15 | 15 | | | 2x10 | HyperEx | 15,0| 12 | 12 | | | | | ------------------------------------------------------------------------ 3x6-10 | Bench | 85,0| 8 | 5 | 4 | | |MV 9,1 9,1 | da hab ichs wissen wollen nicht geklappt 4x6-10 | Lat-SA | 38,5| 11 | 9 | 9 | 7 | |10 10 10 10 | 3xRPT-2,5 | DB-Press | 20,0| 8 | 8 | 9 | | |9,5 9,5 9 | 3x8-12 | Row | 80,0| 10 | 9 | 8 | | |10 10 10 | 3xRPT-10% | Fly | 75,0| 12 | 9 | 9 | | |10 10 10 | 3xRPT-10% | RFly | 68,0| 11 | 10 | 11 | | |10 10 10 | 2xRPT-10% | H-Curl | 14,0| 9 | 8 | | | |MV MV | 2x | H-Curl | 10,0| 10 | 8 | | | |MV 10 | 2xRPT-10% | Tz | 28,5| 11 | 11 | | | |10 10 | 2x | Tz | 21,0| 8 | 15 | | | |10 10 | ------------------------------------------------------------------------ 2xRPT-10kg | Squat | 112,5| 6 | 9 | 9 | | |9,5 9 9 | 2xRPT-10kg | RDL | 135,0| 10 | 11 | | | | | 5xAMRAP | SH | 39,0| 15 | 11 | 9 | 7 | 7 |10 10 10 10 MV | 3x | L.Ex | 97,5| 12 | 9 | 7 | | |9,5 10 10 | 3x | L.Curl | 75,0| 10 | 7 | | | |10 MV | 5xRPT-10kg | S.Calves | 170,0| 8 | 7 | 8 | 9 | 8 |10.. | 4x | Bauch | 0,0| 10 | 10 | 7 | | |10.. | ------------------------------------------------------------------------ 3x6-10 | IBench | 65,0| 10 | 8 | 7 | | | | 4x8-12 | CRow | 80,0| 12 | 10 | 9 | 9 | | | 2x | DB-Bench | 28,0| 10 | 8 | 7 | | | | 3x6-10 | Latzug | 79,5| 10 | 9 | 10 | | | | 3xRPT-10% | Fly | 75,0| 10 | 9 | 10 | | | | 3xRPT-10% | RFly | 68,0| 10 | 11 | 11 | | | | 2xRPT-10% | H-Curl | 14,0| 10 | 9 | | | | | 2xRPT-10% | Tz | 28,0| 15 | 12 | | | | | 2x | SZ-PCurl | 27,5| 8 | 8 | | | | | 2x | Tz-Ük | 30,0| 12 | 8 | | | | | ------------------------------------------------------------------------  

_-Martin-_

_-Martin-_

 

KW32 - C1W4 - Low Volume High Effort

Woche 07 - 83,6 kg +-0,2kg / Boom ziemliche Wassereinlagerungen nach einem Becher Ben&Jerry, nudel & salz ^^ .. Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | ------------|----------|------|----|----|----|----|----|---------------| 2xRPT-10kg | SLDL | 135,0| 5 | 6 | | | | 9 9 | wenig gefühl für Technik beim anheben deshalb bissl pasiver 2x6-10 | Legpress | 210,0| 9 | 8 | | | | 9,5 10 | ziemlich erdrückend :D aber es geht immer noch bissl mehr als gedacht 5x8-15 | Seitheben| 32,0| 15 | 14 | 12 | 9 | | | oberkörpertag dauert zu lange deshalb Seitheben am Beintag 2xRPT-5kg | L.Curl | 75,0| 10 | 8 | | | | 10 10 | Ist ein wenig schlechter geworden deshalb ein satz weniger 3x6-10 | L.Ex | 95,0| 12 | 10 | 9 | | | 10 10 10 | Geht immer weiter hoch ziemlich krass RPT-5% | C-2,5kg/s| 60,0| 10 | 12 | 12 | 10 | 11 | 9 10 10 10 10| vom Polster abgerutscht bisschen nervig 5x | TTB | 0,0| 12 | 10 | 12 | 12 | 10 | 10 10 10 10 10| 2xTTB 3xMaschine --> krampf alarm 2x10 | HyperEx | 20,0| 10 | 10 | | | | 8 8 | -----------------------|------|----|----|----|----|----|---------------| 3x6-10 | Bench | 85,0| 7 | 6 | 5 | | | 9 MV 10 | da wollte ich im 2.ten wohl zuviel 4x6-10 | Lat-SA | 38,5| 9 | 8 | 7 | 7 | | 9 9,5 10 10 | bissl blöd ich kann nicht ganz in den stretch 3x | DB-Press | 20,0| 10 | 7 | 6 | 4 | | MV 10 MV 10 | wegen stagnation +1 Set und generell nur 9 Sets 3x8-12 | Row | 77,5| 11 | 9 | 9 | | | 10 10 MV | überall ein bisschen mehr rausgeholt für RR 3xRPT-10% | Fly | 75,0| 11 | 9 | 9 | | | 10 10 10 | RPT fühlt sich bei den Isos sehr gut an Gefühl bleibt vorhanden 3xRPT-10% | RFly | 68,0| 11 | 10 | 10 | | | MV MV 10 MV | 4xRPT-10% | H-Curl | 14,0| 10 | 9 | 11 | 9 | | MV MV 10 MV | S4 10, 4xRPT-10% | Tz | 28,5| 11 | 13 | 14 | 15 | | 10 10 MV MV | S4 21, -----------------------------------|----|----|----|--------------------- 2xRPT-10kg | Squat | 112,5| 6 | 9 | | | | | 10 10 2xRPT-10kg | RDL | 135,0| 8 | 9 | | | | | 5xAMRAP | SH | 35,0| 14 | 11 | 9 | 9 | 8 | | 3x | L.Ex | 95,0| 14 | 11 | 9 | | | | 3x | L.Curl | 75,0| 9 | 6 | 5 | | | | 5xRPT-10kg | S.Calves | 165,0| 9 | 8 | 8 | 9 | 10 | | 4x | Bauch | 0,0| 12 | 10 |25x |6 13|12 | | -----------------------------------|----|----|----|--------------------- 3x6-10 | IBench | 62,5| 11 | 9 | 7 | | | | 4x8-12 | CRow | 80,0| 10 | 9 | 9 | 8 | | | 2x | DB-Bench | 28,0| 11 | 8 | | | | | 3x6-10 | Latzug | 79,5| 11 | 9 | 8 | | | | 3xRPT-10% | Fly | 75,0| 11 | 9 | 7 | | | | 3xRPT-10% | RFly | 68,0| 11 | 9 | 10 | | | | 4xRPT-10% | H-Curl | 14,0| 9 | 9 | 9 | 9 | | | 4xRPT-10% | Tz | 28,5| 14 | 11 | 13 | 14 | | | -----------------------------------|----|----|----|----|---------------|

_-Martin-_

_-Martin-_

 

KW31 - C1W3 - Low Volume High Effort

Woche 06 - 82,3 kg +-0,2kg Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | S5 | RPE | Bemerkung 2xRPT-10kg | SLDL | 135,0| 5 | 6 | | | |TV TV | SLDL beine komplett gerade gelassen und nicht stiffer sondern stif 2x6-8 | Legpress | 210,0| 8 | 6 | | | |10 9,5 | -> bin geneigt eher RDL zu machen anstatt SLDL 3x6-10 | L.Curl | 75,0| 9 | 7 | 5 | | |10 10 10 | 3x6-10 | L.Ex | 90,0| 13 | 11 | 9 | | |10 M M | Strecker geht ziemlich steil :D RPT-5% | C-2,5kg/s| 60,0| 10 | 10 | 12 | 12 | 15 | M M M M M | 4x | TTB | 0,0| 12 | 12 | 11 | 9 | | | ------------|----------|------|----|----|----|----|----|---------------| 3x6-10 | Bench | 85,0| 6 | 5 | 5 | | | | RPE9,5-10 4x6-10 | Lat-SA | 36,0| 11 | 10 | 10 | 9 | | | RPE9-MV 3x | DB-Press | 20,0| 9 | 7 | 6 | | | | 3x8-12 | Row | 77,5| 10 | 8 | 7 | | | | Die Griffesind leider sehr rutschig .. das gefühl aber sehr gut 3xRPT-10% | Fly | 75,0| 9 | 8 | 8 | | | | Leider vor Row deshalb weniger Reg und weniger Reps 3xRPT-10% | RFly | 70,5| 10 | 9 | 11 | | | | 5xAMRAP | SH | 34,5| 14 | 12 | 9 | 8 | 8 | | 4xRPT-10% | H-Curl | 14,0| 11 | 10 | 9 | 10 | | | 14,12,12,10 4xRPT-10% | Tz | 28,5| 10 | 9 | 9 | 9 | | | 28,0,24,5 ------------|----------|------|----|----|----|----|----|---------------| 2xRPT-10kg | Squat | 112,5| 7 | 9 | | | | 10 9-10 | 2xRPT-10kg | RDL | 132,5| 9 | 11 | | | | 9-10 9-10 | evtl. TV deshalb stopp 3x | L.Ex | 92,5| 13 | 11 | 8 | | | 10 10 10 | also strecker geht ziemlich steil ^^ 3xRPT | L.Curl | 75,0| 10 | 10 | 10 | | | 10 10 10 | ermüdung nach RDL schlimmer werdend 5xRPT-10kg | S.Calves | 165,0| 8 | 8 | 7 | 10 | 10 | 10 10 MV 10 10| 4x | Bauch | 0,0| 12 | 11 | 7 | 9 | 7 | 10 10 10 10 10| ------------|----------|------|----|----|----|----|----|---------------| 3x6-10 | IBench | 60,0| 10 | 7 | 7 | | | 10 10 10 | 4x8-12 | CRow | 77,5| 10 | 9 | 9 | 9 | | 10 10 MV MV | 2x | DB-Bench | 28,0| 10 | 8 | | | | 10 MV | 3x6-10 | Latzug | 79,5| 10 | 9 | 8 | | | 10 10 10 | 3xRPT-10% | Fly | 75,0| 8 | 6 | 7 | | | 10 10 10 | 3xRPT-10% | RFly | 68,0| 10 | 9 | 10 | | | 10 10 10 | 5xAMRAP | SH | 32,5| 15 | 12 | 9 | 7 | 7 | 10 10 10 10 10| S4-S5 30kg 4xRPT-10% | H-Curl | 14,0| 10 | 10 | 9 | 11 | | 10 10 MV MV | S3-4 10kg 4xRPT-10% | Tz | 28,5| 10 | 10 | 14 | 11 | | 10 10 MV MV |

_-Martin-_

_-Martin-_

 

KW30 - C1W2 - Low Volume High Effort

Woche 05 -82,1 k Rep/Set | Übung | kg | S1 | S2 | S3 | S4 | RPE | Bemerkung RPT-10kg| SLDL | 130,0| 8 | 8 | | | | S2=120kg 2xTV 2x6-8 | Legpress | 200,0| 9 | 7 | | | | 2xRPE10 sehr langsam hoch gegrinded 3x6-10 | L.Curl | 75,0| 9 | 6 | 4 | | | 3xMV 3x6-10 | L.Ex | 85,0| 11 | 10 | | | | 2xRPE10 4x8-12 | C-2,5kg/s| 55,0| 15 | 15 | 14 | 12 | | S4=50kg 4x | TTB | 0,0| 12 | 10 | 10 | 10 | | MV-Technik abgefälscht 2x10 | MTS | 20,0| | | | | | --------|----------|------|----|----|----|----|---------------| | Bench | 85,0| 6 | 5 | 4 | 3 | 10 10 10 10 | 10 10 10 10 schlechter wie im defizit oberes drittel versagt die kraft | Row | 73,0| 11 | 10 | | | 9, 10 | 9,5 10 RPT-10% | DB-Press | 20,0| 8 | 6 | | | 9, 10 | keine Verbesserung allerdings 2 Sätze mehr PD | SA-Lat | 77,0|1010|9,9 |8,8 | | 9, 10 10 | keine Disbalancen l+r, Lat RPT-10% | Fly | 73,0| 11 | 7 | | | MV MV | RPT-102 | RFly | 66,0| 10 | 10 | | | MV MV | | SH | 30,0| 15 | 10 | 8 | 9 | MV MV 10 MV | RPT-10% | H-Curl | 14,0| 10 | 9 | | | 10 | evtl +1 | Tz | 27,0| 15 | 10 | | | 10 10 | --------|----------|------|----|----|----|----|---------------| RPT-10kg| Squat | 110,0| 8 | 10 | | | 10 10 | RPT-10kg| RDL | 130,0| 8 | 11 | | | TV 10 | | L.Ex | 87,5| 12 | 11 | 8 | | 10 10 MV | | L.Curl | 75,0| 11 | 8 | 6 | | 10 10 10 | RPT-10kg| S.Calves | 160,0| 8 | 8 | 9 | 11 | 10 10 10 MV | | KBGM | 50,0| 10 | 10 | | | 8 8 | Bauch | 0,0| 10 | 10 | 9 | | 10 10 MV | --------|----------|------|----|----|----|----|---------------| | Dips | 104,0| 7 | 6 | 5 | | 10 10 MV | | Latzug | 79,5| 10 | 10 | 10 | | 9 10 MV | RPT-10% | DB-Bench | 28,0| 9 | 8 | | | 10 10 | | CRow | 75,0| 13 | 10 | 10 | | | RPT-10% | Fly | 75,0| 10 | 8 | | | | RPT-10% | RFly | 68,0| 10 | 10 | 10 | | 10 MV MV | | SH | 30,0| 16 | 11 | 9 | 9 | MV MV MV MV | RPT-10% | H-Curl | 14,0| 10 | 10 | 11 | | MV MV MV | | Tz | 28,0| 12 | 12 | 9 | | 10 MV MV |

_-Martin-_

_-Martin-_

 

KW 29 - C1W1 - Deload/Eingewöhnung - 13.06.19

Woche 04 - 82,0 | kg | S1 | S2 | S3 | S4 | Gains | Bemerkung SLDL | 125,0| 11 | 8 | | | | Nach Wanderung ziemlich hart ^^.. Legpress | 200,0| 15 | 12 | | | | Andere BP gewicht zu leicht bis zum Max gemacht hat ziemlich geburned Beuger | 75,0| 8 | 6 | | | | alle diverse Gewichtsunterschiede Strecker | 85,0| 6 | 5 | | | | alle diverse Gewichtsunterschiede Wade | 85,0| 6 | 5 | | | | alle diverse Gewichtsunterschiede Bauch | 85,0| 6 | 5 | | | | alle diverse Gewichtsunterschiede Bench | 85,0| 6 | 5 | | | | keine verbesserung, reps waren zu erwarten RPE vorher richtig Row | 70,5| 14 | 12 | | | | zu leicht DB-Press | 20,0| 8 | 6 | | | | gut Chinup | 83,0| 12 | 9 | | | | der bizeps ist schwer auf pump, Rücken MV ungewiss Fly | 68,0| 13 | 8 | | | | ziemlicher drop bissl komisch RFly | 63,0| 13 | 10 | | | | gut SH | 25,0| 16 | 13 | 10 | | | gut hab die mitlere schulter gespürt H-Curl | 14,0| 9 | | | | | 8. REP gut dann zack boom komplett dicht H-Curl | 12,0| 9 | | | | | selbe wie oben Tz | 23,5| 20 | 14 | | | | ab 20 reps bin ich dicht vom schmerz ^^.. nächste mal wieder erhöhen Squat | 110,0| 7 | | | | | letzte 2 Reps sticky point in der mitte nach 1-2 s ging es weiter | 100,0| 10 | | | | | flüssige wenn auch sehr langsame bewegung RPT bei Kniebeuge ganz cool RDL | 125,0| 11 | | | | | schon sehr anstrengend nach squats, Griffkraft bei 11 Reps sehr schwer zu konzentrieren | 115,0| 11 | | | | | Griffhilfen erleichtern die Konzentration auf die Übung, am schluss L.Ex | 82,5| 13 | 10 | | | | mit ein bisschen ruck noch hochgekommen letzte 2 reps L.Curl | 75,0| 9 | 6 | | | | 2ter satz luft raus C -10kg/s| 155,0| 9 | 9 | 10 | 12 | | ziemlich anstrenged :P TTB | 0,0| 10 | 10 | | | | Bauch halt MTS | 20,0| 10 | 10 | | | | Dips | 104,0| 6 | 5 | 5 | | | 1.Satz vergessen ans limit zu gehen :D Latzug | 77,0| 11 | 9 | | | | Stretch besser als bei klimmzug DB-Bench | 28,0| 8 | | | | | ging ganz gut dafür das ich es nie gemacht habe recht sicher | 26,0| 6 | | | | | CRow | 68,0| 12 | 9 | | | | latzug beeinflusst das gewicht kaum, Fly | 70,5| 11 | 8 | | | | vom gefühl her gute intensität RFly | 63,5| 14 | 10 | | | | schwammiges muskelgefühl SH | 27,5| 14 | 11 | 9 | | | schultern merk ich ganz gut, im bereich +10Reps H-Curl | 14,0| 9 | | | | | keine Verbesserung H-Curl | 12,0| 9 | | | | | keine Verbesserung Tz | 25,7| 16 | 13 | | | | noch nicht die richtige intensität gefunden

_-Martin-_

_-Martin-_

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