Top

Wolf’s Workout Week

Wolfs Diary 1 (only german, but I’ll translate it when I got the time)

Old Workout Log (until 13.07.2014)

Sunday 13.07.2014

First weight training after 4 months
Kniebeuge (127,5 kg x 6 was my weight 4 months ago)
6×100 kg
3×120 kg
3×120 kg
Benchpress (117,5 kg x 6 was my weight 4 months ago)
10×60 kg
10×90 kg

Saturday 12.07.2014

Joint Mobility
Warm up Deuser Band

8,8 – 6 – Chest Press (16)
10,12 – 7 – Overhead Downward Pull (front) (22)
22,22 – 7 – Biceps Curl (44)
21,24 – 7 – Overhead Downward Pull (back) (45)
41,42 – 7 – One Arm Press (43)
2 Rounds

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

10,10 Gripper 12/9 (20 =)

Sun Salut

My harddrive has broken, so some of my workout-notes are missing. If I am able to recover them, I will post them here.

Friday 27.06.2014

Joint Mobility
Warm up Deuser Band

7,7 – 6 – Chest Press (14 +1)
9,9 – 7 – Overhead Downward Pull (front) (18 +1)
22,21 – 7 – Biceps Curl (43 +1)
20,19 – 7 – Overhead Downward Pull (back) (39 +1)
20,19 – 7 – One Arm Press (39 +1)
2 Rounds

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

Sun Salut

Thursday 26.06.2014

None!

Wednesday 25.06.2014

Joint Mobility
Deuser Band Warm Up

9,9 – 4 – Lateral Raise (18 =)
20,21 – 7 – Towel Hammer Curls (41 +1)
6,7 – 6 – Military Press (13 +1)
7,6 – 6 – Front Chest Pull (13 +1)
16,15 – 7 – Back Press (31 =)
2 Rounds

12 – 6 – Whippet (12 +2)

6 max Ring Dips in Flat Tucked Planche

20s L-Sit
7/7 Windshield Whipers
10/10 32kg Swings
3 Rounds

Stretching

Friday 19. – Tuesday 24.06.2014

None! (Vacation, so I did >25k steps per day)

Thursday 18.06.2014

60min Yoga
some Expander-Exercises each with 2 purple Bands

Monday 16. – Wednesday 17.06.2014

None! (high Workload)

Sunday 15.06.2014

None!

Saturday 14.06.2014

Joint Mobility
Warm up Deuser Band

7,6 – 6 – Chest Press (13 +1)
9,8 – 7 – Overhead Downward Pull (front) (17 +1)
21,21 – 7 – Biceps Curl (42 +1)
19,19 – 7 – Overhead Downward Pull (back) (38 +1)
19,19 – 7 – One Arm Press (38 +1)
2 Rounds

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

Sun Salut

Friday 13.06.2014

None!

Thursday 12.06.2014

None!

Wednesday 11.06.2014

Joint Mobility
Deuser Band Warm Up

9,9 – 4 – Lateral Raise (18 =)
20,20 – 7 – Towel Hammer Curls (40 +2)
6,6 – 6 – Military Press (12 =)
6,6 – 6 – Front Chest Pull (12 =)
15,16 – 7 – Back Press (31 =)
2 Rounds

10 – 6 – Whippet (10 +5)

20s L-Sit
7/7 Windshild Wipers
10/10 32kg Swings
3 Rounds

Stretching

Tueday 10.06.2014

Breathing Ladder
1-10 32kg Swing

Monday 09.06.2014

None!

Sunday 08.06.2014

20min Yoga

Saturday 07.06.2014

20min Yoga

Friday 06.06.2014

15 Pull Ups
15 Ring Dips
10/10 Pistols
3 Rounds

Thursday 05.06.2014

1-10 Thruster (2 purple Bands)

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

Wednesday 04.06.2014

Joint Mobility
Warm up Deuser Band

6,6 – 6 – Chest Press (12 =)
8,8 – 7 – Overhead Downward Pull (front) (16 +1)
20,21 – 7 – Biceps Curls (41 +1)
18,19 – 7 – Overhead Downward Pull (back) (37 +1)
19,18 – 7 – One Arm Press (37 +1)
2 Rounds

15,10,5 Push Ups (my cardio strength is nearly gone after the long break)

Sun salut

Tuesday 03.06.2014

Breathing Ladder

1-10 32kg Swings

Monday 02.06.2014

Joint Mobility
Deuser Band Warm Up

9,9 – 4 – Lateral Raise (18 +1)
19,19 – 7 – Towel Hammer Curls (38 +1)
6,6 – 6 – Military Press (12 +1)
6,6 – 6 – Front Chest Pull (12 +1)
15,16 – 7 – Back Press (31 +1)
2 Rounds

5 – 6 – Whippet (take this one slow, my shoulder is a bit stressed on this one)

20s L-Sit
7/7 Windshield Wipers
10/10 32kg Swings
3 Rounds

Sun Salut

Sunday 01.06.2014

None!

Saturday 31.05.2014

None!

Friday 30.05.2014

Joint Mobility

each 2 Purple Bands
20 Front Chest Pull
20 Overhead Downward Pull (front)
20 Biceps Curl
20 Hammer Biceps Curl
5/5 One Arm Press (fixed with the foot)

Thursday 29.05.2014

None!

Wednesday 28.05.2014

Joint Mobility
Warm up Deuser Band

6,6 – 6 – Chest Press (12 +1)
7,8 – 7 – Overhead Downward Pull (front) (15 +1)
20,20 – 7 – Biceps Curl (40 +15)
18,18 – 7 – Overhead Downward Pull (back) (36 +6)
18,18 – 7 – One Arm Press (36 +3)
2 Rounds

Stretching

Tuesday 27.05.2014

None!

Monday 26.05.2014

Joint Mobility
Deuser Band Warm Up

9,8 – 4 – Lateral Raise (17 +1)
18,19 – 7 – Towel Hammer Curls (37 +1)
5,6 – 6 – Military Press (11 +1)
5,6 – 6 – Front Chest Pull (11 +1)
15,15 – 7 – Back Press (30 +2)
2 Rounds

5  – 7 – Whippet (5 =) I’ll go down to 6 springs, torn my shoulder

20s L-Sit
7/7 Scheibenwischer
10/10 32kg Swings
3 Rounds

Sun Salute

Sunday 25.05.2014

None!

Saturday 24.05.2014

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

10/10 32kg Jerk
2 Rounds

Friday 23.05.2014

Joint Mobility
Warm up Deuser Band

5,6 – 6 – Chest Press (11 =)
7,7 – 7 – Overhead Downward Pull (front) (14 =)
10,15 – 7 – Biceps Curl (25 -15)
15,15 – 7 – Overhead Downward Pull (back) (30 -8)
15,18 – 7 – One Arm Press (33 -7)
2 Rounds

7,9 Pull Ups
25 Push Up

Stretching

Thursday 22.05.2014

Deuser Band Warm Up
50 Squat

Wednesday 21.05.2014

None!

Tuesday 20.05.2014

20s L-Sit
7/7 Windshield Whipers
10/10 32kg Swings
3 Rounds

Montag 19.05.2014 (after nearly 2 months finally some training again)

Joint Mobility
Deuser Band Warm Up

9,7 – 4 – Lateral Raise (16 -2)
18,18 – 7 – Towel Hammer Curls (36 -1)
5,5 – 6 – Military Press (10 =)
5,5 – 6 – Front Chest Pull (10 =)
12,16 – 7 – Back Press (28 -7)
2 Rounds

5  – 7 – Whippet (5 +1)

Sun Salute

Monday 12.05. – Sunday 18.05.2014

everyday

Deuser Band Warm-Up (using the purple band for more resistance)
Aromatic Qi Gong I
Sun Salute

Saturday 26.04. – Sunday 11.05.2014

None (stressed, ill)

First I have to get back on my lege. Next week I’ll do some easy work as Qi Gong and Yoga. How long I will only do easy work, I’ll see how long I need to recover.

As long as possible, not longer than necessary.

Friday 25.04.2014

Joint Mobility
Warm up Deuser Band

6, – 6 – Chest Press (11 =)
8, – 7 – Overhead Downward Pull (front) (14 +1)
20, – 7 – Biceps Curl (40 +1)
20, – 7 – Overhead Downward Pull (back) (38 +1)
21, – 7 – One Arm Press (40 +1)
2 Rounds

!!! Cancelled !!! I was too stresset to do a good workout and had a strong headache

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

Stretching

Thursday 24.04.2014

None!

Wednesday 23.04.2014

None!

Tuesday 22.04.2014

Breathing Ladder
1-12 32kg Swings

Monday 21.04.2014

Joint Mobility
Deuser Band Warm Up

9,9 – 4 – Lateral Raise (18 =)
18,19 – 7 – Towel Hammer Curls (37 +1)
5,6 – 6 – Military Press (10 +1)
5,6 – 6 – Front Chest Pull (10 +1)
17,18 – 7 – Back Press (35 +1)
2 Rounds

4  – 7 – Whippet (4 +1)

20s L-Sit
7/7 Windshild Whipers
10/10 32kg Swings
3 Rounds

Sun Salute

Sunday 20.04.2014

None!

Saturday 20.04.2014

Breathing Ladder
1-15-1 32kg Swings

Friday 18.04.2014

None!

 Thursday 17.04.2014

8x30s/30s Bike-Ergometer Intervall-Training 140:300 Watt

2 purple Bands
20 Overhead Downward Pull (front)
20 Whippet
20 Front Chest Pull
20/20 Biceps Curls
20/20 Hammer Curls
10/10 One Arm Press (done like the Thruster)

Daum Stationary Bike Wolf Intervall

Daum Stationary Bike Wolf Intervall

Wednesday 16.04.2014

Breathing Ladder
1-10 Thruster (2 purple Bands)

2 purple Bands
20 Overhead Downward Pull (front)
20 Whippet
20 Front Chest Pull
20/20 Biceps Curls
20/20 Hammer Curls

Tuesday 15.04.2014

22min Pyramid-Intervall-Training (Stationary Bike) with 200-280 Watt at 90-100 RPM

Monday 14.04.2014

Breathing Ladder
1-12 Thruster (2 purple Bands)

2 purple Bands:
20 Overhead Downward Pull (front)
20 Whippet
20 Front Chest Pull
20/20 Biceps Curl
20/20 Hammer Curls

1h Yoga

Sunday 13.04.2014

Breathing Ladder
1-10 Thruster (2 purple Bands)

20 Pull Ups

Saturday 12.04.2014

5/5 32kg Swings
5 Rounds

Friday 11.04.2014

10,15 – 7 – Overhead Downward Pull (front)
15,20 – 7 – Biceps Curl
17,15 – 7 – Back Press
2 Rounds

max Push Ups (35) – Ok – thought I couldn’t reach 20 after the back press

Thursday 10.04.2014

Breathing Ladder

1-15 32kg Swing

Wednesday 09.04.2014

None!

Tuesday 08.04.2014

None!

Monday 07.04.2014

Breathing Ladder
1-10 Thruster (2 purple bands)

Saturday 22.03. to Sunday 06.04.

Pause because of a cold, only did my Morning Joint Mobility Routine and some Qi Gong

Friday 21.03.2014

Joint Mobility
Warm up Deuser Band

6,5 – 6 – Chest Press (11 =)
7,7 – 7 – Overhead Downward Pull (front) (14 +1)
20,20 – 7 – Biceps Curl (40 +1)
19,19 – 7 – Overhead Downward Pull (back) (38 +1)
20,20 – 7 – One Arm Press (40 +1)
2 Rounds

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

Stretching

Thursday 20.03.2014

None!

Wednesday 19.03.2014

Squat
125 kg x 6
125 kg x 8 (+2,5kg)

Benchpress
112,5 kg x 8
115 kg x 8 (+2,5kg)

Deadlift
140 kg x 8
150 kg x 8 (+10kg)

Tuesday 18.03.2014

Breathing Ladder
1-13 32kg Swing

Monday 17.03.2014

Joint Mobility
Deuser Band Warm Up

9,9 – 4 – Lateral Raise (18 =)
18,18 – 7 – Towel Hammer Curls (36 +1)
5,5 – 6 – Military Press (10 +1)
5,5 – 6 – Front Chest Pull (10 +1)
17,17 – 7 – Back Press (34 +1)
2 Rounds

3  – 7 – Whippet (3)

20s L-Sit
7/7 Windshield Wipers
10/10 32kg Swings
3 Rounds

Sun salut

Sunday 16.03.2014

None!

Saturday 15.03.2014

5,4,3,2,1
32kg Snatch (each Arm)

Friday 14.03.2014

Joint Mobility
Warm up Deuser Band

6,5 – 6 – Chest Press (11 +1)
7,6 – 7 – Overhead Downward Pull (front) (13 +1)
20,19 – 7 – Biceps Curl (39 +1)
19,18 – 7 – Overhead Downward Pull (back) (37 +1)
20,19 – 7 – One Arm Press (39 +1)
2 Rounds

5 Roll Outs
10 KTE
10/10 32kg Swings
3 Rounds

Stretching

Thursday 13.03.2014

Breathingladder
1-15 32kg Swings

Wednesday 12.03.2014

Joint Mobility

16,14 Pull Up
18,20 Ring Dip
12/12,12/12 Pistols
2 Round

Stretching

Tuesday 11.03.2014

Breathing Ladder
1-15 32kg Swings

Monday 10.03.2014

Joint Mobility
Deuser Band Warm Up

9,9 – 4 – Lateral Raise (18 +1)
18,17 – 7 – Towel Hammer Curls (35 +1)
5,4 – 6 – Military Press (9 +1)
5,4 – 6 – Front Chest Pull (9 +1)
17,16 – 7 – Back Press (33 +1)
2 Rounds

8  – 6 – Whippet (24 +1)

20s L-Sit
7/7 Windshield Wipers
10/10 32kg Swings
3 Rounds

Sunsalut

Sunday 09.03.2014

None!

Saturday 08.03.2014

32kg Swing Pyramide (with no rest or putting down the bell) 15/15 10/10 5/5

Friday 07.03.2014

Joint Mobility Warm up Deuser Band 5,5 – 6 – Chest Press (10 =) 6,6 – 7 – Overhead Downward Pull (front) (12 +1) 19,19 – 7 – Biceps Curl (38 +1) 17,19 – 7 – Overhead Downward Pull (back) (36 +1) 19,19 – 7 – One Arm Press (38 +1) 2 Rounds 5 Roll Outs 10 KTE 10/10 32kg Swings 3 Rounds Stretching

Thursday 06.03.2014

10/10 32kg Swings 4 Rounds

Wednesday 05.03.2014

Joint Mobility Deuser Band Warm Up 9,8 – 4 – Lateral Raise (17 =) 17,17 – 7 – Towel Hammer Curls (34 +1) 4,4 – 6 – Military Press (8 +1) 4,4 – 6 – Front Chest Pull (8 +1) 16,16 – 7 – Back Press (32 +1) 2 Rounds 24  – 6 – Whippet (24 +1) 20s L-Sit 7/7 SWindshield Wipers 10/10 32kg Swings 3 Rounds Sun salut

Tuesday 04.03.2014

None

Monday 03.03.2014

None

Sunday 02.03.2014

Breathing Ladder 1-15 Squat Thrust

Saturday 01.03.2014

10 x 3 Squat with 220kg (70kg of Plates + 150kg Bands) Speed-Work 1-8 Pull Up Ladder

Friday 28.02.2014

Joint Mobility Warm up Deuser Band 5,5 – 6 – Chest Press (10 +1) 6,5 – 7 – Overhead Downward Pull (front) (11 +1) 19,18 – 7 – Biceps Curl (37 +1) 18,17 – 7 – Overhead Downward Pull (back) (35 +1) 18,19 – 7 – One Arm Press (37 +1) 2 Rounds Stretching

Thursday 27.02.2014

None!

Wednesday 26.02.2014

Squat 122,5 x 6 122,5 x 8 (+2,5kg) Benchpress 110 x 6 110 x 8 (+2,5kg) Deadlift 160 x 2 140 x 6 140 x 6 (=)

Tuesday 25.02.2014

None!

Monday 24.02.2014

Joint Mobility Deuser Band Warm Up 8,9 – 4 – Lateral Raise (17 +1) 17,16 – 7 – Towel Hammer Curls (33 +1) 4,3 – 6 – Military Press (7 +1) 3,4 – 6 – Front Chest Pull (7) 15,16 – 7 – Back Press (31 +1) 2 Rounds 23  – 6 – Whippet (23 +1) 2*10/10 32kg Swings 32kg Swings 15/15 10/10 5/5 Sun Salut

Sunday 23.02.2014

None!

Saturday 22.02.2014

Joint Mobility Deuser Band warm Up 5 Roll Outs 10 KTE 10/10 32kg Swings 3 Rounds Sun Salut

Friday 21.02.2014

Joint Mobility Warm up Deuser Band 5,4 – 6 – Chest Press (9 +1) 5,5 – 7 – Overhead Downward Pull (front) (10 +1) 18,18 – 7 – Biceps Curl (36 +1) 17,17 – 7 – Overhead Downward Pull (back) (34 +1) 18,18 – 7 – One Arm Press (36 +1) 2 Rounds Stretching

Tuesday to Thursday 20.02.2014

None! My hands really needed a break from grip strength training.

Monday 17.02.2014

Joint Mobility Deuser Band Warm Up 8,8 – 4 – Lateral Raise (16 =) 16,16 – 7 – Towel Hammer Curls (32 +2) 3,3 – 6 – Military Press (3) 15,15 – 5 – Front Chest Pull (30 +1) 15,15 – 7 – Back Press (30 +1) 2 Rounds 22  – 6 – Whippet (22 +1) 32kg Swings 15/15 10/10 5/5 Sun salute

Sunday 16.02.2014

None!

Saturday 15.02.2014

None!

Friday 14.02.2014

Joint Mobility Warm up Deuser Band 4,4 – 6 – Chest Press (8 =) 5,4 – 7 – Overhead Downward Pull (front) (9 +1) 17,18 – 7 – Biceps Curl (35 +1) 17,16 – 7 – Overhead Downward Pull (back) (33 +1) 17,18 – 7 – One Arm Press (35 +1) 2 Rounds

Thursday 13.02.2014

50 Burpees

Wednesday 12.02.2014

Switching from PITT to APRE Back Squat 120 x 8 122,5 x 8 (+2,5) Benchpress 110 x 6 110 x 8 (+2,5) Deadlift 160 x 5 Hexbar + Fat Gripz 160 x 6 Hexbar

Tuesday 11.02.2014

None!

Monday 10.02.2014

Joint Mobility Deuser Band Warm Up 8,8 – 4 – Lateral Raise (16 +1) 15,15 – 7 – Towel Hammer Curls (30 +2) 15,15 – 5 – Military Press (30 +2) 15,14 – 5 – Front Chest Pull (29 +1) 15,14 – 7 – Back Press (29 +1) 2 Rounds 21  – 6 – Whippet (21 +1) Gripper 12/9 (156,5kg) 5 reps 15s keeping it closed My forearms are still “over trained” (I don’t believe in overtraining) so I’ll lower the resistance. 20s L-Sit 7/7 Windshield Whipers 10/10 32kg Swings 3 Ropunds Stretching

Sunday 09.02.2014

Joint Mobility 5 2*32kg Kettlebell Front Squats 10 explosive Squats 5 Rounds

Saturday 08.02.2014

None!

Friday 07.02.2014

Joint Mobility Warm up Deuser Band 4,4 – 6 – Chest Press (8 +1) 4,4 – 7 – Overhead Downward Pull (front) (8 +1) 17,17 – 7 – Biceps Curl (34 +2) 16,16 – 7 – Overhead Downward Pull (back) (32 +1) 17,17 – 7 – One Arm Press (34 +1) 2 Rounds

Thursday 06.02.2014

Joint Mobility 10 32kg One Hand Swing 5 32kg Jerk 5 Rounds (each Hand)

Wednesday 05.02.2014

None!

Tuesday 04.02.2014

Joint Mobility 20s L-Sit 7/7 Scheibenwischer 10/10 32kg Swings 3 Runden Dehnen Body measures 106,8kg Weight (-1,3kg in comparison to one year ago) 15% Bodyfat (=) 89,8kg LBM [Lean Body Mass] (-1,5kg) 25,9 FFMI [Fat Free Mass Index] (-0,5) Girth (in cm) 113 Chest (-9 in comparison to one year ago) 92 Waist (-2) 97 Belly (-3) 42 Biceps (-1) 34 Forearm (-1) 68 Thigh (-3) 42 Calf (-1,5) 45 Neck (+1) I measure my body to have an objective look at it. I feel and look wider and leaner than one year ago. Although the numbers tell a different story. But I don’t count on what the scale says. As long as my body transforms the way I want it to I keep up my plan. More about this soon. Top 09.Feb.2013 Bottom 04.Feb.2014 2013.02.09 22013.02.09 42014.02.04 22014.02.04 4

Monday 03.02.2014

Joint Mobility Deuser Band Warm Up 8,7 – 4 – Lateral Raise (15 =) 14,14 – 7 – Towel Hammer Curls (28 +2) 14,14 – 5 – Military Press (28 =) 14,14 – 5 – Front Chest Pull (28 =) 14,14 – 7 – Back Press (28 =) 2 Rounds

I will erase Pistols from my Trainingsplan and do some heavy back squats instead, twice a week. I also give my forearms a week rest from Gripper work to grow stronger.

Sunday 02.02.2014

10×3 196kg (70kg Gewicht + 126kg Bänder) Speed Squat 5x 220kg Speed Squat Pull Ups 5x +30kg Pull Up 2x +30kg Chin Up 1x +50kg Pull Up 6 Hill Sprint

Saturday 01.02.2014

Joint Mobility Warm up Deuser Band 4,3 – 6 – Chest Press (7 +1) 3,4 – 7 – Overhead Downward Pull (front) (7) 16,16 – 7 – Biceps Curl (32 +1) 16,15 – 7 – Overhead Downward Pull (back) (31 +1) 16,17 – 7 – One Arm Press (33 +1) 2 Rounds 15,16, 12/10 (156,5kg) Gripper (41 -5) PR: 46 -Back to PR

Friday 31.01.2014

None!

Thursday 30.01.2014

None!

Wednesday 29.01.2014

None!

Tuesday 28.01.2014

Squat Thrust Tabata + Gasmask (Link to the article about Tabata)

Monday 27.01.2014

Joint Mobility Deuser Band Warm Up 7,8 – 4 – Lateral Raise (15 =) 13,13 – 7 – Towel Hammer Curls (26 +2) 14,14 – 5 – Military Press (28 +1) 14,14 – 5 – Front Chest Pull (28 +1) 14,14 – 7 – Back Press (28 +1) 2 Rounds 20 – 6 – Whippet (20 +1) 15,16,11 Gripper 12/9 (156,5kg) (41 -5) PR: 46 20s L-Sit 7/7 Windshield Whipers 3 Rounds 10/10 Pistols 15/15 32kg Swings 2 Rounds Stretching

Sunday 26.01.2014

None!

Saturday 25.01.2014

None! My workload is pretty high at the ‘moment’ that’s why my training is decreased to the important stuff. Nutrition is fine, but I’m struggling to eat everything that’s on my plan. Because of my workload. BUT, I’m still getting better with the chest expander 🙂

Friday 24.01.2014

Joint Mobility Warm up Deuser Band 3,3 – 6 – Chest Press (6) 15,15 – 6 – Overhead Downward Pull (front) (30 +1) 15,16 – 7 – Biceps Curl (31 +1) 15,15 – 7 – Overhead Downward Pull (back) (30 +1) 16,16 – 7 – Overhead Press (32 +1) 2 Rounds 16,16,14 12/10 (156,5kg) Gripper (46 +1) PR: 46 -Back to PR 5 Roll Outs 10 KTE 3 Rounds 10/10 Pistols 15/15 32kg One Arm Swings 2 Rounds

Thursday 23.01.2014

None!

Wednesday 22.01.2014

20s L-Sit 7/7 Windshield Whipers 3 Rounds

Dienstag 21.01.2014

Joint Mobility Deuser Band Warm Up 8,7 – 4 – Lateral Raise (15 +1) 12,12 – 7 – Towel Hammer Curls (24 +1) 14,13 – 5 – Military Press (27 +1) 14,13 – 5 – Front Chest Pull (27 +1) 14,13 – 7 – Back Press (27 +3) 2 Rounds 19 – 6 – Whippet (19 +3) 15,15,15 Gripper 12/9 (156,5kg) (45 +2) PR: 46

Monday 20.01.2014

None!

Sunday 19.01.2014

None!

Saturday 18.01.2014

None!

Friday 17.01.2014

Joint Mobility Warm up Deuser Band 15,15 – 5 – Chest Press (30 +1) 15,14 – 6 – Overhead Downward Pull (front) (29 +1) 15,15 – 7 – Biceps Curl (30 +1) 15,14 – 7 – Overhead Downward Pull (back) (29 +1) 16,15 – 7 – One Arm Press(31 -1) 2 Rounds 17,14,12 12/10 (156,5kg) Gripper (43 +6) PR: 46 10/10 32kg Swings Stretching

Thursday 16.01.2014

Breathing Ladder 1-10 Thruster (2* purple Bands)

Wednesday 15.01.2014

None!

Tuesday 14.01.2014

Joint Mobility Deuser Band Warm Up 7,7 – 4 – Lateral Raise (14 =) 11,12 – 7 – Towel Hammer Curls (23 +1) 13,13 – 5 – Military Press (26 +1) 13,13 – 5 – Front Chest Pull (26 +1) 13,13 – 7 – Back Press (26 +3) 2 Rounds 16 – 6 – Whippet (16 +1) 13,12,12 Gripper 12/9 (156,5kg) (37 +2) PR: 46 20s L-Sit 7/7 Windshield Whipers 3 Rounds Sun Salut

Monday 13.01.2014

none!

Sunday 12.01.2014

None!

Saturday 11.01.2014

Joint Mobility Warm up Deuser Band 15,14 – 5 – Chest Press (29 =) 14,14 – 6 – Overhead Downward Pull (front) (28 =) 15,14 – 7 – Biceps Curl (29 =) 14,14 – 7 – Overhead Downward Pull (back) (28 +1) 16,16 – 7 – One Arm Press (32 =) 2 Rounds 12,12,11 12/10 (156,5kg) Gripper (35 +1) PR: 46 Stretching

Friday 10.01.2014

Joint Mobility Deuser Band Warm Up

Thursday 09.01.2014

Joint Mobility Deuser Band Warm Up

Wednesday 08.01.2014

20×107,5 Back Squat (4kg raise, next time 112kg) 1×99 Back Squat (75kg weight + 24kg of band tension) 1×129 Back Squat (75kg weight + 54kg of band tension) 1×147 Back Squat (75kg weight + 72kg of band tension) 2×225 Back Squat (75kg weight + 150kg of band tension) 20×115 Benchpress (next time 120kg) 20×160 Hex-Bar Deadlift (next time 165kg) Conclusion I had 4 weeks without Powerlifting but did more weight and as a reward I got aching muscles. Back squatting with bands is great! The band tension is calculated for the upper position.

Tuesday 07.01.2014

50 32kg Swings (in 1 set)

Monday 06.01.2014

Joint Mobility Deuser Band Warm Up 7,7 – 4 – Lateral Raise (14 =) 11,11 – 7 – Towel Hammer Curls (22 =) 12,13 – 5 – Military Press (25 =) 12,13 – 5 – Front Chest Pull (25 =) 11,12 – 7 – Back Press (23 -2) 2 Rounds 15 – 6 – Whippet (15 +1) 10,11,13 Gripper 12/9 (156,5kg) (46 +4) PR: 46 Sun Salut

Saturday & Sunday 04. & 05.01.2014

None!

Friday 03.01.2014

10 L-Chin Ups 7 Pull Up 30 Push Up 15 Thruster (2* purple Band) 2 Rounds

Thursday 02.01.2014

Morning Routine Lila Band Warm Up

Wednesday 01.01.2014

None!

Tuesday 31.12.2013

50 Pull Ups (different sets)

Monday 30.12.2013

20,20,30,30 Push Ups 25/25 Pistols (alternating, without rest)

Thursday 26.12. – Sunday 29.12.2013

Morning Routine Band Warm Up

Wednesday 25.12.2013

Breathing Ladder 1-15 Thruster (2 purple bands)

Tuesday 24.12.2013

53,47 Overhead Downward Pull front (2* purple bands) 21,27 Thruster (2*purple bands) 2 Rounds MERRY CHRISTMAS EVERYBODY!!!

Monday 23.12.2013

Morning Routine Deuser Band Warm Up (Purple-Band)

Sunday 22.12.2013

Morning Routine Deuser Band Warm Up (Purple-Band)

Saturday 21.12.2013

Morning Routine Deuser Band Warm Up (Purple-Band)

Friday 20.12.2013

Morning Routine Deuser Band Warm Up (Purple-Band)

Thursday 19.12.2013

Morning Routine Deuser Band Warm Up (Purple-Band)

Friday 13.12.2013 – Wednesday 14.12.2013

Morning Routine

Thursday 05.12.2013

Breathing Ladder 1-12 Thruster 2*purple Bands

Wednesday 11.12.2013

10,8,6,6,6 Pull Ups (full ROM until bar nearly touches hips) 7,6,5,5,5 Ring Dips (full ROM until forearm is nearly parallel) 5 Rounds max

Tuesday 10.12.2013

Joint Mobility Breathing Ladder 1-10 Thruster with 2 purple Bands (ca 30-50kg resistance each) Sunsalut

Monday 09.12.2013

Joint Mobility Deuser Band Warm Up 7,7 – 4 – Lateral Raise (14 +1) 11,11 – 7 – Towel Hammer Curls (22 +2) 13,12 – 5 – Military Press (25 +1) 13,12 – 5 – Front Chest Pull (25 +1) 13,12 – 7 – Back Press (25 +1) 2 Rounds 14 – 5 – Whippet (14 +1) 19,13,14 Gripper 12/9 (156,5kg) (46 +4) PR: 46 Stretching

Wolfs Expander-Improvement since April 2013  (click for fullsize view) updated 30th Sept. 2013 Expander Leistungssteigerung

© Expanderkrank 2013-2017.

Malcare WordPress Security