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Beiträge erstellt von Jobrah
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Latzug UG 55 x 10 3RIR / 10 2RIR / 10 1.5RIR -> nochmalBench 52.5 x 10 1.5RIR / 10 2RIR -> 55x1Cable Rows 55 x 10 2RIR / 10 1RIR / 50 x 10 -> 55x3Incline DB Bench 24 x 10 2RIR / 10 / 22 x 20 -> 24x3Lateral Raises 30 x 14 0.5RIR / 25 x 15 / 15 -> 30x2HLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 0.5RIR / 55 x 8 / 8 -> 60x2Incline DB Bench 26 x 8 1RIR / 24 x 8 / 8 -> 26x2Cable Rows 55 x 10 2RIR / 50 x 10 / 10 -> 55x3Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 1.5RIR / 10 / 25 x 12 -> 30x2Crunchmaschine myoHLR
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Latzug UG 55 x 10 2RIR / 10 1RIR / 50 x 10 -> 55x3Bench 52.5 x 10 2RIR / 10 2RIR -> nochmal und dafür Incline steigernCable Rows 55 x 10 0.5RIR / 50 x 10 / 10 -> 55x2Incline DB Bench 24 x 10 3RIR / 9 1.5RIR / 22 x 10 -> 24x3Lateral Raises 30 x 15 0RIR / 25 x 15 / 15 -> 30x2HLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 1RIR / 50 x 8 / 8 -> 55x3Incline DB Bench 24 x 8 2RIR / 8 2RIR / 8 -> 26Cable Rows 55 x 10 0.5RIR / 50 x 10 / 10 -> 55x3Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 2RIR / 25 x 12 / 12Crunchmaschine myoHLR
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28.4. - Neuer Zyklus / DeloadLatzug UG 50 x 10 4.5RIR / 10 -> 55 x 10Bench 50 x 10 / 10 -> 52.5 x 10Cable Rows 50 x 10 / 10 -> 55 x 10Incline DB Bench 20 x 10 -> 24 x 10Lateral Raises 25 x 12 -> 30x15HLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 55 x 10 1RIR / 10 1RIR / 50 x 10Bench 52.5 x 10 2.5RIR / 10 2RIRCable Rows 55 x 10 1RIR / 10 0.5RIR / 50 x 10Incline DB Bench 24 x 10 1RIR / 10 1RIR / 10Lateral Raises 30 x 12 / 12 / 25 x 12HLR/Dragon Flags/Reverse CrunchesTrizeps, CurlsReminder: Deload
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Latzug UG 60 x 8 1.5RIR / 8 1RIR / 55 x 8 -> 60x3Incline DB Bench 26 x 8 0RIR / 24 x 8 / 8 -> nochmalCable Rows 55 x 10 1RIR / 10 1RIR / 50 x 10 -> 55x3Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 1.5RIR / 12 1RIR / 25 x 12 -> 30x3Crunchmaschine myoHLR
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Latzug UG 65 x 5 1RIR / 5 1RIR / 5 1RIR / 50 x 10 -> 65x4Bench 60 x 5 1.5RIR / 57.5 x 5 2.5RIR / 5 2.5RIR / 50 x 10 -> 60x4Cable Rows 65 x 5 0.5RIR / 5 0.5RIR / 5 0.5RIR / 50 x 10 -> 70x1Incline DB Bench 28 x nicht hochgekriegt -> nochmalLateral Raises 40 x 6 1RIR / 35 x 9 0.5RIR / 9Crunchmaschine, Triceps Extensions, Curls
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Latzug UG 55 x 10 2RIR / 50 x 10 / 10 -> 55x2Bench 52.5 x 10 2.5RIR / 10 2RIRCable Rows 55 x 10 2RIR / 10 0.5RIR / 50 x 10 -> 55x3Incline DB Bench 24 x 10 2.5RIR / 9 0.5RIR / 22 x 10 -> 24x3Lateral Raises 30 x 12 1RIR / 25 x 12 / 12 -> 30x2HLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 55 x 10 1.5RIR / 10 1RIR / 50 x 10 -> 55x3Bench 52.5 x 10 1.5RIR / 10 2RIRCable Rows 55 x 10 1RIR / 9 1.5RIR / 50 x 10 -> 55x3Incline DB Bench 24 x 10 1RIR / 22 x 10 / 10 -> 24x2Lateral Raises 30 x 12 1RIR / 25 x 12 / 12 -> 30x2HLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 1RIR / 8 1RIR / 55 x 8 -> 60x2Incline DB Bench 26 x 8 0RIR / 24 x 8 2.5RIR / 8 2.5RIR -> 26x2Cable Rows 55 x 10 0RIR / 50 x 10 / 10 -> 55x2Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 2.5RIR / 12 0RIR / 25 x 12 -> 30x3Crunchmaschine myoHLR
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Mache jetzt wieder nen Strength Day. Was mir früher am meisten Kraftsteigerung gebracht hat, war schließlich 5x5 zu machen.Erstmal so:Latzug UG 4-5 x 5Bench 4-5 x 5Cable Rows 4-5 x 5Incline DB Bench 4-5 x 5Lateral Raises 3x8Crunchmaschine, Triceps Extensions, CurlsLatzug UG 65 x 5 1RIR / 5 1RIR / 60 x 5 2.5RIR / 5 2RIR -> 65x4Bench 57.5 x 5 2RIR / 5 2RIR / 5 2RIR / 5 -> 60Cable Rows 65 x 5 1RIR / 5 1RIR / 5 1RIR / 5 -> nochmalIncline DB Bench 28 x 5 0.5RIR / 26 x 5 2RIR / 5 1RIR / 5 -> nochmalLateral Raises 40 x 7 0RIR / 35 x 8 / 8 -> nochmalCrunchmaschine, Triceps Extensions, Curls
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Latzug UG 55 x 10 2RIR / 10 1.5RIR / 50 x 10 3RIR -> 55x3Bench 52.5 x 10 1.5RIR / 50 x 10 -> 52.5x2Cable Rows 55 x 10 2RIR / 10 1.5RIR / 50 x 10 -> 55x3Incline DB Bench 24 x 10 1RIR / 22 x 10 / 10 -> 24x2Lateral Raises 30 x 12 2.5RIR / 12 1RIR / 10 -> nochmalHLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 1RIR / 8 1RIR / 55 x 8 -> 60x8Incline DB Bench 26 x 8 0RIR / 24 x 8 2.5RIR / 8 2.5RIR -> 26x2Cable Rows 55 x 10 0RIR / 50 x 10 / 10 -> 55x2Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 2RIR / 11 0RIR / 25 x 12 -> 30x3Crunchmaschine myoHLR
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Latzug UG 55 x 10 1RIR / 10 1RIR / 50 x 10 -> 55x3Bench 52.5 x 10 2RIR / 50 x 10 -> 52.5x2Cable Rows 55 x 10 1RIR / 50 x 10 / 10 -> 55x2Incline DB Bench 24 x 10 1.5RIR / 22 x 10 / 10 -> 24x2Lateral Raises 30 x 12 1RIR / 12 1RIR / 12CrunchmaschineHLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 1.5RIR / 8 1.5RIR / 55 x 8 -> 60x3Incline DB Bench 26 x 7 0.5RIR / 24 x 8 / 8 -> nochmalCable Rows 55 x 10 3RIR / 10 0.5RIR / 50 x 10 -> 55x3Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 1RIR / 11 0RIR / 25 x 12 -> 30x3Crunchmaschine myoHLR
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11.3.2023 - Neuer ZyklusLatzug UG 55 x 10 1RIR / 50 x 10 / 10 -> 55x3Bench 52.5 x 10 1.5RIR / 10 -> nochmalCable Rows 55 x 10 1.5RIR / 9 1RIR / 50 x 10 -> 55x3Incline DB Bench 24 x 10 0.5RIR / 22 x 10 / 10 -> 24x3Lateral Raises 30 x 12 1RIR / 12 0.5RIR / 25 x 12CrunchmaschineHLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 1.5RIR / 8 1RIR / 55 x 8 -> 60x3Incline DB Bench 26 x 8 0RIR / 24 x 8 / 8 -> nochmalCable Rows 55 x 10 1RIR / 9 1RIR / 50 x 10 -> 55x3Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 2RIR / 12 / 25 x 12 -> 30x3Crunchmaschine myoHLR
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Latzug UG 55 x 10 2RIR / 50 x 10 2RIR / 10 -> 55x2Bench 52.5 x 10 1.5RIR / 10Cable Rows 55 x 10 2RIR / 50 x 10 / 10 -> 55x3Incline DB Bench 24 x 10 1.5RIR / 10 0.5RIR / 22 x 10 -> 24x3Lateral Raises 30 x 12 1RIR / 10 / 25 x 12 -> 30x3CrunchmaschineHLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 2RIR / 55 x 8 2RIR / 8 1.5RIR -> 60x2Incline DB Bench 26 x 8 0.5RIR / 24 x 8 / 8 -> 26x2Cable Rows 55 x 10 2.5RIR / 10 1.5RIR / 10 -> nochmalDips BW x 10 / 10 / 10Lateral Raises 30 x 12 2RIR / 12 0RIR / 25 x 12 -> 30x3Crunchmaschine myoHLR
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Latzug UG 60 x 8 1.5RIR / 8 0.5RIR / 55 x 8 -> 60x3Incline DB Bench 26 x 8 1.5RIR / 24 x 8 2.5RIR / 8 -> 26x2Cable Rows 55 x 10 1.5RIR / 10 0RIR / 50 x 10 -> 55x3Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 1.5RIR / 9 0RIR / 25 x 12 -> nochmalCrunchmaschine myoHLR
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Latzug UG 55 x 10 2RIR / 10 1RIR / 50 x 10 -> 55x3Bench 52.5 x 10 2RIR / 10 2RIR -> 52.5x11Cable Rows 55 x 10 2RIR / 10 1RIR / 50 x 10 -> 55x3Incline DB Bench 24 x 10 1.5RIR / 10 0.5RIR / 22 x 10 -> 24x3Lateral Raises 30 x 12 2RIR / 25 x 15 / 15 -> nochmalCrunchmaschineHLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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Latzug UG 60 x 8 2RIR / 8 0.5RIR / 55 x 8 -> 60x3Incline DB Bench 26 x 7 1RIR / 24 x 8 1RIR / 8 -> nochmalCable Rows 55 x 10 2RIR / 50 x 10 / 10 -> 55x2Dips BW x 10 / 10 / 10Lateral Raises 30 x 12 1.5RIR / 11 0RIR / 25 x 12Crunchmaschine myoHLR
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Latzug UG 55 x 10 2RIR / 55 x 10 2RIR / 50 x 10 -> 55x3Bench 52.5 x 10 1.5RIR / 50 x 10 -> 52.5x2Cable Rows 55 x 10 2RIR / 10 0RIR / 50 x 10 -> 55x3Incline DB Bench 24 x 10 0.5RIR / 22 x 9 2RIR / 9 -> nochmalLateral Raises 25 x 15 2.5RIR / 15 / 15 -> 30x1CrunchmaschineHLR/Dragon Flags/Reverse CrunchesTrizeps, Curls
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