Training für die Katz': Doppellog

[strengthdom]

May 6 Workout
Tue, May 06, 2025

Chest Fly (Machine)
Set 1 : 7 kg x 12
Set 2 : 7 kg x 12
Set 3 : 7 kg x 12

Rear Delt Fly (Machine)
Set 1 : 40 kg x 15
Set 2 : 50 kg x 15
Set 3 : 50 kg x 15

Lat Pulldown
Set 1 : 70 kg x 10
Set 2 : 75 kg x 10
Set 3 : 80 kg x 10

Seated Dip (Machine)
Set 1 : 80 kg x 10
Set 2 : 85 kg x 12
Set 3 : 90 kg x 12

Tricep Pushdown (Cable)
Set 1 : 40 kg x 12
Set 2 : 45 kg x 12
Set 3 : 50 kg x 12

Bicep Curl (Cable)
Set 1 : 40 kg x 12
Set 2 : 45 kg x 12
Set 3 : 50 kg x 12

1400 Steps auf dem Stairmaster.

Gemütliche Deload OK-Einheit

[strengthdom]

Guts Training Program
Upper 2
Fri, May 09, 2025

Bench Press (Close Grip)
Set 1 : 110 kg x 6
Set 2 : 110 kg x 6
Set 3 : 110 kg x 6

Hammer Curl
Set 1 : 22.5 kg x 10
Set 2 : 22.5 kg x 10
Set 3 : 22.5 kg x 8

Incline Chest Press (Machine)
Set 1 : 100 kg x 9
Set 2 : 100 kg x 9
Set 3 : 100 kg x 10

Neck Extension
Set 1 : 75 kg x 15
Set 2 : 85 kg x 15
Set 3 : 90 kg x 15

JM Press
Set 1 : 77.5 kg x 12
Set 2 : 77.5 kg x 12
Set 3 : 77.5 kg x 12
Set 4 : 77.5 kg x 12

Landmine Oblique Twist
Set 1 : 12.5 kg x 11
Set 2 : 12.5 kg x 11
Set 3 : 12.5 kg x 11
Set 4 : 12.5 kg x 11

600 Steps auf dem Stairmaster.

[strengthdom]

Guts Training Program
Lower 1
Sun, May 11, 2025

Pull-Up (Weighted)
Set 1 : 10 kg x 9
Set 2 : 10 kg x 9
Set 3 : 10 kg x 8

Leg Extension (Single Leg)
Set 1 : 60 kg x 10
Set 2 : 60 kg x 10
Set 3 : 60 kg x 10

Hip Thrust (Barbell)
Set 1 : 210 kg x 9
Set 2 : 210 kg x 9
Set 3 : 210 kg x 9
Set 4 : 210 kg x 9

Incline Curl (Dumbbell)
Set 1 : 20 kg x 11
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Standing Calf Raise
Set 1 : 165 kg x 15
Set 2 : 165 kg x 15
Set 3 : 165 kg x 15
Set 4 : 165 kg x 15

Leg Press
Set 1 : 350 kg x 13
Set 2 : 350 kg x 13
Set 3 : 350 kg x 13
Set 4 : 350 kg x 13

Dumbbell Row
Set 1 : 42.5 kg x 9
Set 2 : 42.5 kg x 9
Set 3 : 42.5 kg x 9
Set 4 : 42.5 kg x 8

Upright Row (Cable)
Set 1 : 70 kg x 15
Set 2 : 75 kg x 10
Set 3 : 75 kg x 10
Set 4 : 75 kg x 10

1600 Steps auf dem Stairmaster.

[strengthdom]

Guts Training Program
Upper 1
Mon, May 12, 2025

Bench Press (Barbell)
Set 1 : 125 kg x 3
Set 2 : 125 kg x 3
Set 3 : 125 kg x 3

Pullover (Dumbbell)
Set 1 : 47.5 kg x 6
Set 2 : 47.5 kg x 6
Set 3 : 47.5 kg x 6

Shoulder Press (Machine)
Set 1 : 60 kg x 8
Set 2 : 60 kg x 10
Set 3 : 60 kg x 10

Cable Crunch
Set 1 : 90 kg x 12
Set 2 : 90 kg x 10
Set 3 : 90 kg x 10

Decline Chest Press (Machine)
Set 1 : 160 kg x 12
Set 2 : 160 kg x 12
Set 3 : 160 kg x 12
Set 4 : 160 kg x 12

Katana Tricep Extension (Cable)
Set 1 : 20 kg x 15
Set 2 : 25 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Neck Extension
Set 1 : 85 kg x 16
Set 2 : 85 kg x 17
Set 3 : 85 kg x 15
Set 4 : 85 kg x 18

1900 Steps auf dem Stairmaster.

[strengthdom]

Guts Training Program
Lower 2
Tue, May 13, 2025

Hyperextension
Set 1 : 110 kg x 6
Set 2 : 110 kg x 6
Set 3 : 110 kg x 6

Donkey Calf Raise
Set 1 : 95 kg x 15
Set 2 : 95 kg x 15
Set 3 : 95 kg x 15

Belt Squat
Set 1 : 300 kg x 8
Set 2 : 300 kg x 8
Set 3 : 300 kg x 8
Set 4 : 300 kg x 8

Preacher Curl (Machine)
Set 1 : 35 kg x 12
Set 2 : 35 kg x 12
Set 3 : 35 kg x 12
Set 4 : 35 kg x 12

Single Arm Seated Row (Machine)
Set 1 : 80 kg x 8
Set 2 : 80 kg x 8
Set 3 : 80 kg x 8
Set 4 : 80 kg x 8

Lateral Raise (Cable)
Set 1 : 15 kg x 15
Set 2 : 15 kg x 15
Set 3 : 15 kg x 15
Set 4 : 15 kg x 15

1700 Steps auf dem Stairmaster.

[Jag.uar]

Wo ist dieser andere faule Kerl eigentlich geblieben?

Vielleicht taucht er auf, wenn wir dreimal seinen Namen rufen?

@Jag.uar !
@Jag.uar !
@Jag.uar !

Schön, dass @strengthdom hier noch postet. Ich habe mich ein wenig zurückgezogen, aber es geht mir gut.

[Nikk]

Wie läuft das Trening? Mick @Jag.uar

[Netzokhul]

Wo ist dieser andere faule Kerl eigentlich geblieben?

Vielleicht taucht er auf, wenn wir dreimal seinen Namen rufen?

@Jag.uar !
@Jag.uar !
@Jag.uar !

Schön, dass @strengthdom hier noch postet. Ich habe mich ein wenig zurückgezogen, aber es geht mir gut.

Stell dich doch erstmal vor...

[strengthdom]

Nach langer Pause versuche ich mal diesen Log wieder zu beleben

Week 1, Day 1 - Lower Body Overload

FitNotes Workout - Montag 13th Oktober 2025

** Belt Squat **
- 80.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 160.0 kgs x 2 reps
- 260.0 kgs x 5 reps
- 260.0 kgs x 5 reps
- 260.0 kgs x 11 reps PR

** Deadlift **
- 70.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 160.0 kgs x 5 reps
- 160.0 kgs x 5 reps
- 160.0 kgs x 10 reps PR

** Hip Thrusts **
- 180.0 kgs x 8 reps
- 180.0 kgs x 8 reps
- 180.0 kgs x 8 reps

** Smith Machine Lunges **
- 45.0 kgs x 10 reps
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps

** Hip Abductor **
- 190.0 kgs x 10 reps
- 190.0 kgs x 10 reps
- 190.0 kgs x 10 reps

** Crunch Machine **
- 80.0 kgs x 15 reps
- 82.5 kgs x 15 reps
- 82.5 kgs x 15 reps

[strengthdom]

Laufen 14.10.2025

Distanz: 3,23km
Dauer: 20:21 Minuten
Pace: 06:17 min/km

[strengthdom]

Week 1, Day 2 - Upper Body Overload

FitNotes Workout - Mittwoch 15th Oktober 2025

** Overhead Press **
- 20.0 kgs x 5 reps
- 40.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 67.5 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 7 reps

** Pull Up **
- 4 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 7 reps PR

** Seal Row **
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps

** Arnold Dumbbell Press **
- 12.5 kgs x 5 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Lateral Machine Raise **
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** EZ-Bar Skullcrusher **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** V-Bar Push Down **
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 75.0 kgs x 12 reps PR

** Cable Curl **
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps

[strengthdom]

Week 1, Day 3 - Lower Body Hypertrophy

FitNotes Workout - Donnerstag 16th Oktober 2025

** Sumo Deadlift **
- 70.0 kgs x 5 reps
- 120.0 kgs x 3 reps
- 155.0 kgs x 8 reps
- 155.0 kgs x 8 reps
- 155.0 kgs x 8 reps

** Romanian Deadlift **
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Hack Squat **
- 80.0 kgs x 6 reps
- 150.0 kgs x 8 reps
- 150.0 kgs x 8 reps
- 150.0 kgs x 8 reps

** Cable Pull Through **
- 86.0 kgs x 12 reps
- 86.0 kgs x 12 reps
- 86.0 kgs x 12 reps

** Cable Kickback **
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps
- 45.0 kgs x 15 reps

** Goblet Squat **
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps
- 27.5 kgs x 12 reps

** Reverse Hyperextensions **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps

[strengthdom]

Week 1, Day 4 - Upper Body Hypertrophy

FitNotes Workout - Freitag 17th Oktober 2025

** Seated Dumbbell Press **
- 15.0 kgs x 6 reps
- 22.5 kgs x 4 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Lat Pulldown **
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 8 reps

** Seated Cable Row **
- 86.0 kgs x 10 reps
- 86.0 kgs x 10 reps
- 86.0 kgs x 10 reps

** Rear Delt Machine Fly **
- 63.0 kgs x 12 reps
- 63.0 kgs x 12 reps
- 63.0 kgs x 12 reps

** Rope Push Down **
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** EZ-Bar Preacher Curl **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Dumbbell Hammer Curl **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Lateral Machine Raise **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

[strengthdom]

Week 2, Day 1 - Lower Body Overload

FitNotes Workout - Sonntag 19th Oktober 2025

** Belt Squat **
- 80.0 kgs x 6 reps
- 160.0 kgs x 4 reps
- 270.0 kgs x 5 reps
- 270.0 kgs x 5 reps
- 270.0 kgs x 5 reps
- 270.0 kgs x 10 reps

** Deadlift **
- 70.0 kgs x 4 reps
- 160.0 kgs x 5 reps
- 160.0 kgs x 5 reps
- 160.0 kgs x 5 reps
- 160.0 kgs x 11 reps PR

** Hip Thrusts **
- 180.0 kgs x 8 reps
- 180.0 kgs x 8 reps
- 180.0 kgs x 8 reps
- 180.0 kgs x 8 reps

** Smith Machine Lunges **
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps

** Hip Abductor **
- 190.0 kgs x 10 reps
- 190.0 kgs x 10 reps
- 190.0 kgs x 10 reps
- 190.0 kgs x 10 reps

** Crunch Machine **
- 82.5 kgs x 15 reps
- 82.5 kgs x 15 reps
- 82.5 kgs x 13 reps
- 82.5 kgs x 12 reps

[strengthdom]

Week 2, Day 2 - Upper Body Overload

FitNotes Workout - Dienstag 21st Oktober 2025

** Overhead Press **
- 20.0 kgs x 6 reps
- 40.0 kgs x 4 reps
- 50.0 kgs x 3 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 7 reps

** Pull Up **
- 3 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 5 reps
- 15.0 kgs x 7 reps

** Seal Row **
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 8 reps

** Arnold Dumbbell Press **
- 10.0 kgs x 5 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

** Lateral Machine Raise **
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** EZ-Bar Skullcrusher **
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** V-Bar Push Down **
- 52.0 kgs x 12 reps
- 52.0 kgs x 12 reps
- 52.0 kgs x 12 reps
- 52.0 kgs x 12 reps

** Cable Curl **
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps