gago's Log

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x8 100 kg
1x8 102.5 kg
1x8 105 kg
6/3 107.5 kg

Cable Row Moderate Neutral Grip
1x15 40 kg
1x12 50 kg
4x10 65 kg
1x12 60 kg

Dip
1x12 BW
8/8/8/7/2 32.5 kg

Lever Plate Loaded Pulldown
1x15 60 kg
1x12 90 kg
4x12 105 kg @10

Dumbbell Preacher Curl
12/8/6/6 12.5 kg

Reverse Butterfly
3x15 50 kg

Leg Extension
1x20 30 kg
1x12 50 kg
3x12 80 kg

Three Way Ab Wheel
2x30 BW

Notes

[gago]

Romanian Deadlift
1x15 20 kg
1x8 50 kg
1x8 80 kg
1x10 110 kg
1x10 115 kg
1x10 117.5 kg
1x10 120 kg
1x10 122.5 kg

Overhead Press
1x12 20 kg
1x8 40 kg
1x6 50 kg
4x8 62.5 kg

Cable Pulldown Wide Grip
1x12 40 kg
1x12 60 kg
4x12 80 kg

Dumbbell Lateral Raise
1x15 8 kg
1x12 15 kg
3x12 12.5 kg @10

Straight Leg Seated Calf Raise
1x20 100 kg
20/15/15/12/3 125 kg

Reverse Butterfly
4x15 55 kg

Ab Wheel
1x30 BW

Three Way Ab Wheel
1x30 BW

Notes
Bei rumänischem Kreuzheben habe ich in den Arbeitssätzen Zughilfen verwendet.

[gago]

Touch and Go Incline Bench Press/Schrägbankdrücken ohne Ablage
1x12 20 kg
1x12 50 kg
1x12 70 kg
10/10/9/9 80 kg

Lever Plate Loaded Row
1x15 30 kg
4x12 60 kg
2x8 80 kg

Dip
1x12 BW
4x8 32.5 kg

Lever Plate Loaded Pulldown
1x15 60 kg
4x12 90 kg

Leg Extension
1x20 30 kg
1x12 50 kg
12/12/12/10 80 kg

Reverse Butterfly
4x15 55 kg

Ab Wheel
1x40 BW

Notes

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x8 100 kg
1x8 102.5 kg
7/7/3 105 kg

Cable Row Moderate Neutral Grip
1x15 40 kg
1x12 50 kg
4x12 65 kg @10
1x12 60 kg

Dip
1x12 BW
8/8/8/7/2 33.75 kg

Cable Pulldown Wide Grip
1x15 40 kg
1x12 60 kg
4x12 80 kg

Dumbbell Preacher Curl
12/8/8/7 12.5 kg

Reverse Butterfly
3x15 55 kg

Three Way Ab Wheel
2x30 BW

Notes

[gago]

Romanian Deadlift
1x15 20 kg
1x8 50 kg
1x8 80 kg
1x8 110 kg
1x10 117.5 kg
1x10 120 kg
2x10 125 kg

Overhead Press
1x12 20 kg
1x8 40 kg
1x6 50 kg
8/8/7/6/4 65 kg

Lever Plate Loaded Pulldown
1x12 60 kg
1x12 90 kg
12/12/12/10 100 kg @10

Seated Calf Raise
1x20 30 kg
15/15/15/20 50 kg

Dumbbell Lateral Raise
1x15 10 kg
2x12 12.5 kg @10

Ab Wheel
1x40 BW

Notes

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x8 100 kg
1x8 102.5 kg
1x8 105 kg
1x8 107.5 kg

Cable Row Moderate Neutral Grip
1x15 40 kg
1x12 50 kg
4x12 65 kg
1x8 70 kg

Dip
1x12 BW
4x8 33.75 kg

Cable Pulldown Wide Grip
1x15 40 kg
1x12 60 kg
4x12 80 kg

One Arm Dumbbell Preacher Curl
12/6/6/6 12.5 kg

Three Way Ab Wheel
2x30 BW

Notes

[Kamehameha]

was ist das?

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x3 100 kg
4x8 105 kg

One Arm Lever Plate Loaded Row
1x15 30 kg
1x12 60 kg
12/12/12/15 90 kg
1x12 100 kg

Dip
1x12 BW
4x8 35 kg

One Arm Lever Plate Loaded Pulldown
1x15 60 kg
12/12/12/15 90 kg
1x12 100 kg

Leg Extension
1x20 30 kg
1x12 50 kg
4x12 80 kg @10

Leg Curl
1x20 30 kg
1x12 40 kg
4x12 50 kg @10

Reverse Butterfly
4x15 60 kg

Seated Straight Leg Calf Raise
1x20 100 kg
20/20/15/15 125 kg @10

Ab Wheel
1x40 BW

Hyperextension
1x20 BW

Notes

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x8 100 kg
1x8 102.5 kg
1x8 105 kg
1x8 107.5 kg

Cable Row Moderate Neutral Grip
1x15 40 kg
1x12 60 kg
4x8 70 kg

Dip
1x12 BW
4x8 36.25 kg

Cable Pulldown Wide Grip
1x15 40 kg
1x12 60 kg
4x12 85 kg

One Arm Dumbbell Preacher Curl
11/6/6/6 12.5 kg

Reverse Butterfly
3x12 65 kg

Ab Wheel
1x40 BW

Notes

[gago]

Overhead Press
1x12 20 kg
1x8 40 kg
1x6 50 kg
4x8 65 kg

Lever Plate Loaded Pulldown
1x12 60 kg
4x12 95 kg
1x15 100 kg @10

Seated Calf Raise
1x20 30 kg
4x17 50 kg

Dumbbell Lateral Raise
1x15 8 kg
1x15 10 kg
2x12 12.5 kg
1x12 10 kg

Leg Extension
1x20 30 kg
1x12 50 kg
3x12 80 kg

Reverse Butterfly
3x15 65 kg

Ab Wheel
1x30 BW

Notes
Seitheben habe ich angelehnt an einer Bank ausgeführt wie in folgendem Video.

https://youtu.be/sli3RPZqhFo

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x3 100 kg
8/8/8/7/4 105 kg

One Arm Lever Plate Loaded Row Neutral Grip
1x15 30 kg
1x12 60 kg
4x15 95 kg
1x12 105 kg

Dip
1x12 BW
8/8/8/7/3 37.5 kg

One Arm Lever Plate Loaded Pulldown
1x15 60 kg
4x12 95 kg
1x10 105 kg

Dumbbell Preacher Curl
12/7/6/6 12.5 kg

Leg Extension
1x20 30 kg
1x12 50 kg
3x12 80 kg @10

Leg Curl
1x20 30 kg
1x12 40 kg
3x12 50 kg @10

Reverse Butterfly
4x15 70 kg @10

Seated Straight Leg Calf Raise
1x20 100 kg
4x17 125 kg @10

Three Way Ab Wheel
2x30 BW

Notes

[gago]

Overhead Press
1x12 20 kg
1x8 40 kg
1x6 60 kg
8/8/8/7/3 67.5 kg

Cable Pulldown Wide Grip
1x15 40 kg
1x12 60 kg
4x12 85 kg

Seated Calf Raise
1x20 30 kg
4x17 50 kg @10

Dumbbell Lateral Raise
1x15 8 kg
4x15 10 kg @10

Leg Extension
1x20 30 kg
1x12 50 kg
3x12 80 kg

Reverse Butterfly
4x12 70 kg

Hyperextension
1x30 BW

Ab Wheel
1x40 BW

Notes

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x8 100 kg
1x8 102.5 kg
1x8 105 kg
7/3 107.5 kg

Cable Row Moderate Neutral Grip
1x15 40 kg
1x12 60 kg
4x12 70 kg

Dip
1x12 BW
4x8 37.5 kg

One Arm Lever Plate Loaded Pulldown
1x15 60 kg
1x12 90 kg
4x12 100 kg

One Arm Dumbbell Preacher Curl
13/8/8/6 12.5 kg

Reverse Butterfly
4x15 70 kg

Three Way Ab Wheel
2x30 BW

Notes

[gago]

Overhead Press
1x12 20 kg
1x8 40 kg
1x6 60 kg
4x8 67.5 kg

Cable Pulldown Wide Grip
1x15 40 kg
1x12 60 kg
4x12 85 kg

Dumbbell Lateral Raise
1x15 8 kg
2x15 10 kg
2x12 12.5 kg
1x8 10 kg

Leg Extension
1x20 30 kg
1x12 50 kg
4x12 80 kg

Seated Straight Leg Calf Raise
1x20 100 kg
17/17/15/15 125 kg

Reverse Butterfly
4x12 70 kg

Ab Wheel
1x50 BW

Notes

[gago]

Touch and Go Bench Press/Bankdrücken ohne Ablage
1x12 20 kg
1x8 50 kg
1x8 80 kg
1x3 100 kg
8/8/7/7/4 105 kg

One Arm Lever Plate Loaded Row Neutral Grip
1x15 30 kg
1x12 60 kg
1x12 90 kg
4x12 100 kg
1x12 105 kg

Dip
1x12 BW
8/8/8/7/3 38.75 kg

One Arm Lever Plate Loaded Pulldown
1x15 60 kg
1x12 90 kg
4x12 100 kg

Dumbbell Preacher Curl
12/8/7/6 12.5 kg

Leg Curl
1x20 30 kg
3x12 50 kg

Reverse Butterfly
3x12 70 kg

Three Way Ab Wheel
2x30 BW

Notes