Bill Pearl - intermediate -

Ahoi,

Ich habe nun die Beginner-Phase von dem Bill Pearl Programm abgeschlossen. Die ersten 6 Monate sind schnell vergangen und noch macht es mir Spass. (beitrag10389869.html#p10389869)

Meine aktuellen InBody - Werte:

Gewicht: 71, 9 kg (was 75 kg)
Bodyfat: 21,5 % (was 25,3 %)
Muskelmasse: 31,9 kg (das aendert sich jedes mal)

Ich fange nun mit Monat 7 an und werde das mal hier dokumentieren.

Ich habe auch nun wieder mehr Zeit um hier regelmaessig im Forum vorbeizuschauen und wuensche allen bei deren Vorhaben viel Glueck

und hier das Workout von gestern:

Bill hat mich verraten und will nun Cardio einfuehren. Der Schufft.

Threadmill: 10 Minuten (5.8)

1. Incline Lateral 3 sets of 8 reps (20 kg)
2. Decline Lateral 3 sets of 8 reps (10 kg)
3. Seated Bent Over Rear Deltoid Raise 3 sets of 8 reps (5 kg)
4. Close Grip Front Lat Pull-Down 3 sets of 8 reps (32 kg)
5. Seated Two Arm Low Lat Pull-In 3 sets of 8 reps (32 kg)
6. Standing Close Grip Triceps Press Down on Lat Machine 3 sets of 8 reps (45 kg)
7. Incline Dumbbell Curl 3 sets of 8 reps (10 kg)
8. Incline Close Grip Easy Curl Bar Triceps Curl 3 sets of 8 reps (+10 kg)
9. Heels Elevated Medium Stance Barbell Front Squat 3 sets of 8 reps (60 kg)
10. Thigh Extension on Leg Extension Machine 3 sets of 8 reps (64 kg)
11. Standing Toe Raise on Wall Calf Machine 3 sets of 20 reps (100 kg)
12. Feet Against Wall Sit-Up 2 sets of 25 reps
13. Alternated Twisting Dumbbell Bend to Opposite Foot 2 sets of 25 reps (5 kg)
14. Incline Leg Pull-In 2 sets of 25 reps

Wie immer haben sich fast alle Uebungen gewechselt. Morgen kann ich daher mit mehr Gewichten weitermachen.

So, die Halloween-Kinder sind nun alle versorgt und das Geboellere interessiert mich nicht, da kann ich auch das Workout von gestern posten

Threadmill: 11 Minuten (5.8)

1. Incline Lateral 3 sets of 8 reps (20 kg)
2. Decline Lateral 3 sets of 8 reps (12.5 kg)
3. Seated Bent Over Rear Deltoid Raise 3 sets of 8 reps (5 kg)
4. Close Grip Front Lat Pull-Down 3 sets of 8 reps (32 kg)
5. Seated Two Arm Low Lat Pull-In 3 sets of 8 reps (32 kg)
6. Standing Close Grip Triceps Press Down on Lat Machine 3 sets of 8 reps (45 kg)
7. Incline Dumbbell Curl 3 sets of 8 reps (10 kg)
8. Incline Close Grip Easy Curl Bar Triceps Curl 3 sets of 8 reps (+10 kg)
9. Heels Elevated Medium Stance Barbell Front Squat 3 sets of 8 reps (60 kg)
10. Thigh Extension on Leg Extension Machine 3 sets of 8 reps (64 kg)
11. Standing Toe Raise on Wall Calf Machine 3 sets of 20 reps (100 kg)
12. Feet Against Wall Sit-Up 2 sets of 25 reps
13. Alternated Twisting Dumbbell Bend to Opposite Foot 2 sets of 25 reps (5 kg)
14. Incline Leg Pull-In 2 sets of 25 reps

Morgen frueh darf ich dann wieder ins Gym weitermachen, yeah!

So, mein Workout vom Freitag:

Threadmill: 12 Minuten (5.8)

1. Incline Lateral 3 sets of 8 reps (20 kg)
2. Decline Lateral 3 sets of 8 reps (12.5 kg)
3. Seated Bent Over Rear Deltoid Raise 3 sets of 8 reps (5 kg)
4. Close Grip Front Lat Pull-Down 3 sets of 8 reps (36 kg)
5. Seated Two Arm Low Lat Pull-In 3 sets of 8 reps (32 kg)
6. Standing Close Grip Triceps Press Down on Lat Machine 3 sets of 8 reps (45 kg)
7. Incline Dumbbell Curl 3 sets of 8 reps (10 kg)
8. Incline Close Grip Easy Curl Bar Triceps Curl 3 sets of 8 reps (+10 kg)
9. Heels Elevated Medium Stance Barbell Front Squat 3 sets of 8 reps (60 kg)
10. Thigh Extension on Leg Extension Machine 3 sets of 8 reps (64 kg)
11. Standing Toe Raise on Wall Calf Machine 3 sets of 20 reps (100 kg)
12. Feet Against Wall Sit-Up 2 sets of 35 reps
13. Alternated Twisting Dumbbell Bend to Opposite Foot 2 sets of 35 reps (5 kg)
14. Incline Leg Pull-In 2 sets of 35 reps

War heute wieder fleissig:

Threadmill: 13 Minuten (5.8)

1. Incline Lateral 3 sets of 10 reps (20 kg)
2. Decline Lateral 3 sets of 10 reps (12.5 kg)
3. Seated Bent Over Rear Deltoid Raise 3 sets of 10 reps (5 kg)
4. Close Grip Front Lat Pull-Down 3 sets of 10 reps (36 kg)
5. Seated Two Arm Low Lat Pull-In 3 sets of 10 reps (32 kg)
6. Standing Close Grip Triceps Press Down on Lat Machine 3 sets of 10 reps (45 kg)
7. Incline Dumbbell Curl 3 sets of 10 reps (10 kg)
8. Incline Close Grip Easy Curl Bar Triceps Curl 3 sets of 10 reps (+10 kg)
9. Heels Elevated Medium Stance Barbell Front Squat 3 sets of 10 reps (60 kg)
10. Thigh Extension on Leg Extension Machine 3 sets of 10 reps (64 kg)
11. Standing Toe Raise on Wall Calf Machine 3 sets of 20 reps (100 kg)
12. Feet Against Wall Sit-Up 2 sets of 40 reps (beim 2. Set versagt)

Danach war die Puste raus und weil es schon spaet war, bin ich dann auch nach Hause. Mag an der schlechten Nacht oder der Diaet gelegen haben...
Naja, mehr Glueck am Mittwoch