fit_dad

Danke Dir!

Kurzes Update: Die Grippewelle hat mich erwischt...

Pause Set 1 Set 2 Set 3 Lunges 3 2x13 x32m 2x13 x32m Leg Extension 3 90 x8 80 x15 70 x18 Waden Myo 52,5 x17 Hyper Extension AFAP 15kg 4 x60 lateral raise 60 2x7,5 x7 2x5 x13

88,2 Pause Set 1 Set 2 Set 3 Chin Up 1 RM 1-2 RIR 5 103,2 x1 105,7 x1 115,7 x1 Chin Up 3-5 / 3-5 3 98,2 x5 98,2 x5 Chin Up BW AMRAP (1-2) 4 88,2 x11 Ring Rows (6-10) 3 104 x6 104 x6 BW x17 Australian Pull Ups (10-15) 2 BW x12 BW x12 Preacher Curls 1 14,5 x12 14,5 x9 Cable Biceps 1 2x22,5 x6 2x20 x8 SZ (20+) 1 2x20 22

88,6 Pause Set 1 Set 2 Set 3 Set 4 Dips Weighted 1 RM 1-2 RIR 5 103,6 x1 116,1 x1 126,1 x1 138,6 x1 Dips Weighted 3-5 / 3-5 3 113,6 x5 113,6 x5 Dips AMRAP 4 98,6 x14 Deficit Decline Push Ups (8-12) 2 104 x12 104 x10 Lateral Raise 1 2x7,5 x6 2x5 x12 Trizeps Press Down 1 2x26,25 x6 2x22,5 x13

10 Rounds Chin Up AFAP x8 x80 44,18 Dips x16 x160

Pause Set 1 Set 2 Set 3 Lunges 3 2x12 x32m 2x12 x32m Leg Extension 3 87,5 x9 77,5 x15 70 x20 Waden Myo 50 x19x5x5x5x5x5 Hyper Extension AFAP 15kg 4,1 x50 Crunch 30 x20 x15 Leg Raises 2 L-Sit x9 L-Sit x9

86,7 Pause Set 1 Set 2 Set 3 Set 4 Set 5 Chin Up 1 RM 1-2 RIR 5 10 x1 15 x1 25 x1 Chin Up 3-5 / 3-5 10 x4 10 x4 10 x4 10 x4 10 x4 Chin Up BW AMRAP (1-2) 86,7 x11 Ring Rows (6-10) 3 102 x8 102 x8 BW x16 Australian Pull Ups (10-15) 2 BW x11 BW x11 Preacher Curls 1 14,5 x11 14,5 x8 Cable Biceps 1 2x26 x8 22,5 x

Die Wiederholungszahlen sind zu hoch geworden, deshalb habe ich 10 kg drangehängt. Ich möchte höchstens bei 15 Wiederholungen bleiben. Ich habe nur vergessen, BW zu entfernen. Genau, mein Gewicht steht oben links

87,8 Pause Set 1 Set 2 Set 3 Set 4 Set 5 Dips Weighted 1 RM 1-2 RIR 5 102,8 x1 112,8 x1 122,8 x1 135,3 x1 Dips Weighted 3-5 / 3-5 3 112,8 x4 112,8 x4 112,8 x4 112,8 x4 112,8 x4 Dips BW AMRAP 4 97,8 x12 Deficit Decline Push Ups (8-12) 3 102 x12 102 x12 Lateral Raise 1 2x7,5 x5 2x5 10 Trizeps Press Down 1 2x25 x8 2x22,5 x10

Pause Set 1 Set 2 Set 3 Lunges 3 2x10,75 x32m 2x10,75 x32m Leg Extension 3 85 x9 75 x16 70 x18 Waden Myo 50 x16x5x5x5x5x5 Hyper Extension AFAP 15kg 4 x40 Leg Raises 60 L-Sit x8 L-Sit x8

10 Rounds Pause Set 1 Time Chin Up AFAP x6 x60 31:29:00 Dips x14 x140

Pause Set 1 Set 2 Set 3 Lunges 3 2x9,5 x32m 2x9,5 x32m Leg Extension 3 80 x8 75 x13 70 x15 Waden Myo 50 x17x5x5x5x5x5 Hyper Extension AFAP 10kg 4,2 x50 Leg Raises 60 BW x15 BW x15

Pause Set 1 Set 2 Set 3 Set 4 Chin Up 1 RM 1-2 RIR 5 10 x1 15 x1 22,5 x1 Chin Up 3-5 / 3-5 10 x4 10 x4 10 x4 10 x4 Chin Up BW AMRAP 87,6 x10 Ring Rows (6-10) 3 102 x7 102 x7 BW x15 Australian Pull Ups 2 x10 x10 Preacher Curls 1 14,5 x10 14,5 x7 Cable Biceps 1 2x25 x13 20 x18

Es macht mir immer noch Spaß :-) Ich bin aber noch ein wenig in der Experimentierungsphase, was den OK angeht. Die Lunges hauen schon gut rein :-)

Pause Set 1 Set 2 Set 3 Set 4 Dips Weighted 1 RM 1-2 RIR 5 102,5 x1 112,5 x1 122,5 x1 132,5 x1 Dips Weighte 3-5 / 3-5 112,5 x4 112,5 x4 112,5 x4 112,5 x4 Dips BW AMRAP 87,5 x19 Deficit Decline Push Ups (8-12) 3 102 x11 102 x8 Waden Myo 50 x15x5x5x5x5x5 Lateral Raise 1 2x6 x7 2x5 10 Trizeps Press Down 1 2x25 x6 2x20 x13

070925 Pause Set 1 Set 2 Set 3 Set 4 Set 5 Chin Up Weighted 1 RM 1-2 RIR 3-4 2,5 x1 7,5 x1 12,5 x1 17,5 x1 20 x1 Chin Up Weighted 3-5 / 3-5 3 10 x4 10 x4 10 x4 Chin Up BW AMRAP 4 87,4 x10 Dips Pyramide 3 1-2-3-4-5-6-5-4-3-2-1 1-2-3-4-5-5-5-4-3-2-1 Ring Rows AFAP 101kg 4,3 x25 Deficit Push Ups AFAP 101kg 5,2 30 Australian Pull Ups (10-15) 90 BW x12 BW x11 Lateral Raise 2x6 x9 2x6 x7 Biceps Cable 2x21,25 x12 2x21,25 x12 Preacher Curls 12,75 x10 12,75 x8

Pause Set 1 Set 2 Set 3 Lunges 3 2x7,5 x48m 2x7,5 x48m 2x7,5 x48m Leg Extension 3 75 x12 70 x15 65 x16 Waden Myo 47,5 x20x5x5x5x5x5 Plank 90 BW x100 BW x100 Hyper Extension AFAP 10kg Time: 4 x40 Leg Raises 60 BW x14 BW x14

Die ersten Reps beim Aufwärmen fühlen sich bei mir immer schwer an

Pause Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Dips Weighted 1 RM 1-2 RIR 5 96,7 x1 106,7 x1 111,7 x1 116,7 x1 121,7 x1 126,7 x1 Dips Weighte 3-5 / 3-5 111,7 x4 111,7 x4 111,7 x4 Dips BW AMRAP 86,7 x18 Chin Up Pyramide 3/30 1-2-3-4-3-2-1 1-2-3-4-3-2-1 Deficit Decline Push Ups AFAP 08:20 55 Ring Rows EMOM 10 Minuten x6 x60 Lateral Raise 1 2x5,5 x11 2x5,5 x9 Preacher Curls 1 12,75 x12 12,75 x10 Bicep Cable 2x20 x13 2x20 x12

Pause Set 1 Set 2 Set 3 Lunges 3 2x5 x48m 2x5 x48m 2x5 x48m Leg Extension 3 70 x11 65 x16 60 x20 Waden Myo 47,5 x18 Plank 90 BW x90 BW x90 Hyper Extension AFAP 05:20 x60 Leg Raises 1 BW x12 BW x12

Ich drücke die Daumen!

Pause Set 1 Set 2 Set 3 Chin Up Cluster 3 / 30 95 O2-O2-02 95 02-02-02 95 O2-O2-02 Dip Up Cluster 3 / 30 100 O3-O3-03 100 O3-O3-03 100 O3-O3-03 Ring Row EMOM 13 Minutes x5 65 Deficit Decline Push Ups AFAP 5,4 x50 Australian Pull Ups AFAP 3 x30 Lateral Raise 1 2x5 x10 2x5 x8 Cable Biceps 1 2x12,5 x22 2x17,5 x16

Pause Set 1 Set 2 Set 3 Lunges 3 2x5 x32m 2x5 x32m 2x5 x32m Leg Extension 3 70 x13 65 x16 Waden Myo 45 x16x5x5x5x5x5 Plank 90 BW x65 BW x70 Hyper Extension AFAP 4,12 x50

Pause Set 1 Set 2 Set 3 Pull Up Band Orang x4 Orang x4 Orang x4 Dips Pyramide 30 Sekunden 1-2-3-4-5-6-7-8-6-5-4-3-3-2-2-1 Chin Up Pyramide 30 Sekunden 1-2-3-4-5-4-3-2-1 Decline Deficit Push Ups 10 Minuten x6 x60 Ring Row AFAP 9,1 x50 Lateral Raise 1 13,25 x13 13,25 x11 Biceps Incline Curls 1 2x5 x9 2x5 x7