Seite 49 von 53
Re: Train harder than last time
Verfasst: 13. Dez 2025, 05:59
von Béla
4 Rückendichte, Nacken
Seated Cable Row - V Grip (Cable)
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10
Set 5: 45 kg x 7 [Drop]
Set 6: 9 kg x 7 [Drop]
T-bar frei
Set 1: 30 kg x 12
Set 2: 30 kg x 4 [Drop]
Set 3: 30 kg x 3 [Drop]
Set 4: 30 kg x 12
Set 5: 30 kg x 4 [Drop]
Set 6: 30 kg x 3 [Drop]
Set 7: 30 kg x 12
Set 8: 30 kg x 4 [Drop]
Set 9: 30 kg x 3 [Drop]
Set 10: 30 kg x 12
Set 11: 30 kg x 3 [Drop]
Set 12: 30 kg x 3 [Drop]
Rumänisches Kreuzheben (Langhantel)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 80 kg x 12
Set 4: 80 kg x 12
Set 5: 80 kg x 12
Set 6: 80 kg x 12
Schulterheben (Kurzhantel)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 12
Set 5: 25 kg x 8 [Drop]
Set 6: 20 kg x 10 [Drop]
Eigentlich stand Kreuzheben auf dem Plan, ich hab's verpeilt und RDLs gemacht ...
Re: Train harder than last time
Verfasst: 14. Dez 2025, 06:05
von Béla
5 Schultern, Waden
Schulterdrücken (Smith Machine)
Set 1: 34 kg x 10
Set 2: 34 kg x 5 [Drop]
Set 3: 34 kg x 4 [Drop]
Set 4: 34 kg x 10
Set 5: 34 kg x 4 [Drop]
Set 6: 34 kg x 3 [Drop]
Set 7: 34 kg x 10
Set 8: 34 kg x 3 [Drop]
Set 9: 34 kg x 2 [Drop]
Set 10: 34 kg x 9
Set 11: 34 kg x 2 [Drop]
Set 12: 34 kg x 2 [Drop]
Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 10
vorgebeugtes Seitheben
Set 1: 9 kg x 9
Set 2: 7 kg x 9
Set 3: 6 kg x 11
Set 4: 6 kg x 10
Wadenheben sitzend
Set 1: 30 kg x 8
Set 2: 30 kg x 5 [Drop]
Set 3: 30 kg x 4 [Drop]
Set 4: 30 kg x 8
Set 5: 30 kg x 4 [Drop]
Set 6: 30 kg x 3 [Drop]
Set 7: 30 kg x 8
Set 8: 30 kg x 3 [Drop]
Set 9: 30 kg x 2 [Drop]
Einbeiniges Wadenheben stehend (Maschine)
Set 1: 25 kg x 10
Set 2: 17.5 kg x 17
Set 3: 15 kg x 15
Set 4: 10 kg x 8 [Drop]
Set 5: 7.5 kg x 7 [Drop]
Re: Train harder than last time
Verfasst: 16. Dez 2025, 09:07
von Béla
1 Rückenbreite, Bizeps
Überzüge Lat
Set 1: 16.25 kg x 15
Set 2: 16.25 kg x 15
Set 3: 16.25 kg x 15
Set 4: 16.25 kg x 14
Klimmzug weiter Griff
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 4 reps
Set 9: 4 reps
Set 10: 4 reps
Latziehen umgekehrter Griff (Kabel)
Set 1: 52.5 kg x 12
Set 2: 52.5 kg x 12
Set 3: 52.5 kg x 11
Set 4: 52.5 kg x 11
Set 5: 47.5 kg x 3 [Drop]
Set 6: 42.5 kg x 3 [Drop]
Bizepscurl (Langhantel)
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Set 4: 25 kg x 10
Set 5: 10 kg x 7 [Drop]
Set 6: 15 kg x 8 [Drop]
Konzentrationscurl
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 12
Set 5: 6 kg x 6 [Drop]
Set 6: 5 kg x 5 [Drop]
Re: Train harder than last time
Verfasst: 18. Dez 2025, 09:04
von Béla
2 Beine
Beinbeuger Sitzend Hammer Strength
Set 1: 49.5 kg x 10
Set 2: 49.5 kg x 10
Set 3: 49.5 kg x 10
Set 4: 49.5 kg x 10
Squat (Langhantel)
Set 1: 42.5 kg x 10
Set 2: 42.5 kg x 3 [Drop]
Set 3: 42.5 kg x 3 [Drop]
Set 4: 42.5 kg x 10
Set 5: 42.5 kg x 3 [Drop]
Set 6: 42.5 kg x 3 [Drop]
Set 7: 42.5 kg x 10
Set 8: 42.5 kg x 3 [Drop]
Set 9: 42.5 kg x 2 [Drop]
Set 10: 42.5 kg x 10
Set 11: 42.5 kg x 3 [Drop]
Set 12: 42.5 kg x 2 [Drop]
Beinstrecker Unilateral
Set 1: 20 kg x 10
Set 2: 20 kg x 9
Set 3: 20 kg x 8
Set 4: 20 kg x 7
Set 5: 20 kg x 6
Set 6: 20 kg x 5
Front Squat Mp
Set 1: 11.25 kg x 19
Set 2: 11.25 kg x 17
Lunge (Kurzhantel)
Set 1: 6 kg x 15
Set 2: 6 kg x 15
Set 3: 6 kg x 15
Set 4: 6 kg x 15
Set 5: 6 kg x 15
Re: Train harder than last time
Verfasst: 19. Dez 2025, 08:40
von Béla
3 Brust, Trizeps
Schrägbankdrücken (Smith Machine)
Set 1: 44 kg x 10
Set 2: 44 kg x 4 [Drop]
Set 3: 44 kg x 4 [Drop]
Set 4: 44 kg x 10
Set 5: 44 kg x 4 [Drop]
Set 6: 44 kg x 3 [Drop]
Set 7: 44 kg x 9
Set 8: 44 kg x 3 [Drop]
Set 9: 44 kg x 2 [Drop]
Set 10: 44 kg x 8
Set 11: 44 kg x 3 [Drop]
Set 12: 44 kg x 2 [Drop]
Brustpresse Hammer Strength
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 11
Set 3: 27.5 kg x 10
Set 4: 27.5 kg x 10
Set 5: 17.5 kg x 5 [Drop]
Set 6: 15 kg x 6 [Drop]
Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Set 4: 9 kg x 9
Set 5: 7 kg x 8 [Drop]
Set 6: 6 kg x 5 [Drop]
Brust Dips
Set 1: 15 reps
Set 2: 10 reps
Set 3: 13 reps
Set 4: 10 reps
Set 5: 2 reps
french press sz
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 11
Set 4: 25 kg x 11
Set 5: 20 kg x 10 [Drop]
Set 6: 15 kg x 9 [Drop]
Re: Train harder than last time
Verfasst: 21. Dez 2025, 06:02
von Béla
4 Rückendichte, Nacken
Seated Cable Row - V Grip (Cable)
Set 1: 52.5 kg x 10
Set 2: 52.5 kg x 10
Set 3: 52.5 kg x 10
Set 4: 52.5 kg x 10
Set 5: 45 kg x 7 [Drop]
Set 6: 40 kg x 8 [Drop]
T-bar frei
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 4 [Drop]
Set 3: 32.5 kg x 3 [Drop]
Set 4: 32.5 kg x 11
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 3 [Drop]
Set 7: 32.5 kg x 11
Set 8: 32.5 kg x 3 [Drop]
Set 9: 32.5 kg x 2 [Drop]
Set 10: 32.5 kg x 10
Set 11: 32.5 kg x 2 [Drop]
Set 12: 32.5 kg x 2 [Drop]
Kreuzheben (Langhantel)
Set 1: 80 kg x 12
Set 2: 80 kg x 12
Set 3: 12 kg x 6
Set 4: 80 kg x 9
Set 5: 80 kg x 8
Set 6: 80 kg x 8
Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 11
Set 4: 32.5 kg x 11
Set 5: 25 kg x 8 [Drop]
Set 6: 20 kg x 7 [Drop]
Re: Train harder than last time
Verfasst: 23. Dez 2025, 06:03
von Béla
5 Schultern, Waden
Schulterdrücken (Smith Machine)
Set 1: 34 kg x 10
Set 2: 34 kg x 5 [Drop]
Set 3: 34 kg x 4 [Drop]
Set 4: 34 kg x 10
Set 5: 34 kg x 5 [Drop]
Set 6: 34 kg x 4 [Drop]
Set 7: 34 kg x 10
Set 8: 34 kg x 3 [Drop]
Set 9: 34 kg x 3 [Drop]
Set 10: 34 kg x 10
Set 11: 34 kg x 3 [Drop]
Set 12: 34 kg x 2 [Drop]
Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 10
vorgebeugtes Seitheben
Set 1: 6 kg x 12
Set 2: 6 kg x 12
Set 3: 6 kg x 11
Set 4: 6 kg x 8
Wadenheben sitzend
Set 1: 32.5 kg x 8
Set 2: 32.5 kg x 5 [Drop]
Set 3: 32.5 kg x 4 [Drop]
Set 4: 32.5 kg x 8
Set 5: 32.5 kg x 3 [Drop]
Set 6: 32.5 kg x 3 [Drop]
Set 7: 32.5 kg x 8
Set 8: 32.5 kg x 3 [Drop]
Set 9: 32.5 kg x 3 [Drop]
Einbeiniges Wadenheben stehend (Maschine)
Set 1: 10 kg x 25
Set 2: 10 kg x 21
Set 3: 10 kg x 20
Set 4: 7.5 kg x 6 [Drop]
Set 5: 5 kg x 5 [Drop]
Re: Train harder than last time
Verfasst: 24. Dez 2025, 06:02
von Béla
1 Rückenbreite, Bizeps
Überzüge Lat
Set 1: 16.25 kg x 15
Set 2: 16.25 kg x 15
Set 3: 16.25 kg x 15
Set 4: 16.25 kg x 15
Klimmzug weiter Griff
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 5 reps
Set 9: 4 reps
Set 10: 4 reps
Latziehen umgekehrter Griff (Kabel)
Set 1: 52.5 kg x 12
Set 2: 52.5 kg x 12
Set 3: 52.5 kg x 12
Set 4: 52.5 kg x 12
Set 5: 47.5 kg x 6 [Drop]
Set 6: 42.5 kg x 6 [Drop]
Bizepscurl (Langhantel)
Set 1: 27.5 kg x 10
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 9
Set 4: 27.5 kg x 8
Set 5: 22.5 kg x 5 [Drop]
Set 6: 17.5 kg x 5 [Drop]
Konzentrationscurl
Set 1: 9 kg x 12
Set 2: 9 kg x 10
Set 3: 9 kg x 9
Set 4: 9 kg x 9
Set 5: 6 kg x 6 [Drop]
Set 6: 5 kg x 6 [Drop]
Re: Train harder than last time
Verfasst: 26. Dez 2025, 06:04
von Béla
2 Beine
Beinbeugen sitzend
Set 1: 45 kg x 10
Set 2: 45 kg x 10
Set 3: 45 kg x 9
Set 4: 45 kg x 9
Squat (Langhantel)
Set 1: 45 kg x 10
Set 2: 45 kg x 4 [Drop]
Set 3: 45 kg x 4 [Drop]
Set 4: 45 kg x 10
Set 5: 45 kg x 4 [Drop]
Set 6: 45 kg x 3 [Drop]
Set 7: 45 kg x 10
Set 8: 45 kg x 3 [Drop]
Set 9: 45 kg x 2 [Drop]
Set 10: 45 kg x 10
Set 11: 45 kg x 3 [Drop]
Set 12: 45 kg x 2 [Drop]
Beinstrecker Unilateral
Set 1: 22.5 kg x 10
Set 2: 22.5 kg x 9
Set 3: 22.5 kg x 8
Set 4: 22.5 kg x 7
Set 5: 22.5 kg x 6
Set 6: 22.5 kg x 5
Beinpresse
Set 1: 100 kg x 15
Set 2: 80 kg x 15
Lunge (Kurzhantel)
Set 1: 7 kg x 15
Set 2: 7 kg x 15
Set 3: 7 kg x 15
Set 4: 7 kg x 15
Set 5: 7 kg x 15
Re: Train harder than last time
Verfasst: 28. Dez 2025, 06:02
von Béla
3 Brust, Trizeps
Schräge Brustpresse (Maschine)
Set 1: 20 kg x 10
Set 2: 20 kg x 3 [Drop]
Set 3: 20 kg x 2 [Drop]
Set 4: 20 kg x 10
Set 5: 20 kg x 3 [Drop]
Set 6: 20 kg x 2 [Drop]
Set 7: 20 kg x 8
Set 8: 20 kg x 2 [Drop]
Set 9: 20 kg x 1 [Drop]
Set 10: 20 kg x 7
Set 11: 20 kg x 2 [Drop]
Set 12: 20 kg x 1 [Drop]
Brustpresse Hammer Strength
Set 1: 27.5 kg x 12
Set 2: 27.5 kg x 11
Set 3: 27.5 kg x 11
Set 4: 27.5 kg x 10
Set 5: 17.5 kg x 7 [Drop]
Set 6: 15 kg x 6 [Drop]
Fliegende auf der Schrägbank (Kurzhantel)
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Set 4: 9 kg x 12
Set 5: 7 kg x 7 [Drop]
Set 6: 6 kg x 5 [Drop]
Brust Dips
Set 1: 16 reps
Set 2: 9 reps
Set 3: 14 reps
Set 4: 10 reps
Set 5: 1 reps
french press sz
Set 1: 25 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Set 4: 25 kg x 11
Set 5: 20 kg x 8 [Drop]
Set 6: 15 kg x 12 [Drop]
Re: Train harder than last time
Verfasst: 29. Dez 2025, 06:05
von Béla
4 Rückendichte, Nacken
Seated Cable Row - V Grip (Cable)
Set 1: 55 kg x 10
Set 2: 55 kg x 10
Set 3: 55 kg x 9
Set 4: 55 kg x 9
Set 5: 47.5 kg x 5 [Drop]
Set 6: 42.5 kg x 6 [Drop]
T-bar frei
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 4 [Drop]
Set 3: 32.5 kg x 3 [Drop]
Set 4: 32.5 kg x 12
Set 5: 32.5 kg x 4 [Drop]
Set 6: 32.5 kg x 3 [Drop]
Set 7: 32.5 kg x 11
Set 8: 32.5 kg x 3 [Drop]
Set 9: 32.5 kg x 3 [Drop]
Set 10: 32.5 kg x 11
Set 11: 32.5 kg x 3 [Drop]
Set 12: 32.5 kg x 2 [Drop]
Kreuzheben (Langhantel)
Set 1: 70 kg x 12
Set 2: 70 kg x 12
Set 3: 70 kg x 12
Set 4: 70 kg x 12
Set 5: 70 kg x 9
Set 6: 70 kg x 8
Schulterheben (Kurzhantel)
Set 1: 32.5 kg x 12
Set 2: 32.5 kg x 12
Set 3: 32.5 kg x 12
Set 4: 32.5 kg x 12
Set 5: 25 kg x 8 [Drop]
Set 6: 20 kg x 7 [Drop]
Re: Train harder than last time
Verfasst: 29. Dez 2025, 15:54
von pushpony
Junge junge ich dachte ich mache mit 3x8 schon viele Reps im Deadlift
Re: Train harder than last time
Verfasst: 30. Dez 2025, 21:10
von Béla
pushpony hat geschrieben: 29. Dez 2025, 15:54
Junge junge ich dachte ich mache mit 3x8 schon viele Reps im Deadlift
Ist echt nochmal ne andere Nummer, daher musste ich das Gewicht nochmal ordentlich reduzieren. Der Coach meint, dass Hexbar auch ne Alternative wäre, aber die gibt's nur in Mockau und nicht in Lindenau und da ich immer wechsle zwischen den beiden ist das blöd.
Re: Train harder than last time
Verfasst: 31. Dez 2025, 06:04
von Béla
5 Schultern, Waden
Schulterdrücken (Smith Machine)
Set 1: 36.5 kg x 10
Set 2: 36.5 kg x 6 [Drop]
Set 3: 36.5 kg x 3 [Drop]
Set 4: 36.5 kg x 10
Set 5: 36.5 kg x 5 [Drop]
Set 6: 36.5 kg x 4 [Drop]
Set 7: 36.5 kg x 9
Set 8: 36.5 kg x 4 [Drop]
Set 9: 36.5 kg x 2 [Drop]
Set 10: 36.5 kg x 8
Set 11: 36.5 kg x 2 [Drop]
Set 12: 36.5 kg x 2 [Drop]
Seitheben (Kurzhantel)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
vorgebeugtes Seitheben
Set 1: 6 kg x 12
Set 2: 6 kg x 10
Seitheben Kabel L
Set 1: 6.75 kg x 12
Set 2: 6.75 kg x 10
Vorgebeugtes Seitheben Kabel
Set 1: 3.75 kg x 12
Set 2: 3.75 kg x 10
Wadenheben sitzend
Set 1: 35 kg x 8
Set 2: 35 kg x 5 [Drop]
Set 3: 35 kg x 4 [Drop]
Set 4: 35 kg x 8
Set 5: 35 kg x 4 [Drop]
Set 6: 35 kg x 3 [Drop]
Set 7: 35 kg x 8
Set 8: 35 kg x 4 [Drop]
Set 9: 35 kg x 3 [Drop]
Einbeiniges Wadenheben stehend (Maschine)
Set 1: 10 kg x 25
Set 2: 10 kg x 25
Set 3: 10 kg x 25
Set 4: 7.5 kg x 5 [Drop]
Set 5: 5 kg x 6 [Drop]
Re: Train harder than last time
Verfasst: 1. Jan 2026, 06:09
von Béla
1 Rückenbreite, Bizepz
Überzüge Lat
Set 1: 16.88 kg x 15
Set 2: 16.88 kg x 15
Set 3: 16.88 kg x 15
Set 4: 16.88 kg x 13
Klimmzug weiter Griff
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 4 reps
Set 7: 4 reps
Set 8: 4 reps
Set 9: 4 reps
Set 10: 4 reps
Latziehen umgekehrter Griff (Kabel)
Set 1: 55 kg x 12
Set 2: 55 kg x 12
Set 3: 55 kg x 11
Set 4: 55 kg x 11
Set 5: 50 kg x 7 [Drop]
Set 6: 45 kg x 8 [Drop]
Bizepscurl (Langhantel)
Set 1: 27.5 kg x 10
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 10
Set 4: 27.5 kg x 10
Set 5: 22.5 kg x 5 [Drop]
Set 6: 17.5 kg x 6 [Drop]
Konzentrationscurl
Set 1: 9 kg x 12
Set 2: 9 kg x 11
Set 3: 9 kg x 10
Set 4: 9 kg x 9
Set 5: 6 kg x 8 [Drop]
Set 6: 7 kg x 6 [Drop]
