0 Days 🔥
Protein Streak
best 60 days
0 Days 🔥
Kcal Streak
best 20 days
Workout Calendar
9 sessions · ■ = gym day · ■ = home workout · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Incline Barbell Bench Press
→ 40 → 40 kg
Dumbbell Lateral Raise
→ 16 → 16 kg
Seated Dumbbell Shoulder Press
→ 24 → 24 kg
Tricep Press
→ 82.5 → 82.5 kg
Bench Press
↑ 30 → 40 kg
Pec Fly
↑ 52.5 → 55 kg
Incline Dumbbell Press
32 kg
Assisted Dip
25 kg (assisted)
Back Extension
↑ 35 → 45 kg
Assisted Chinup
→ 25 → 25 kg (assisted)
Assisted Pullup
↑ 27.5 → 25 kg (assisted)
Life Fitness Iso Cable Biceps Curl
↑ 35 → 45 kg
Rear-Delt Fly
↑ 50 → 52.5 kg
Bicep Curls
44 kg
MTS Rudern (hoch)
70 kg
MTS Front Pulldown
75 kg
Cable Pulldown (Kabelzug)
→ 30 → 30 kg
Calf Raise (Leg Press)
↑ 110 → 127.5 kg
Leg Press
→ 120 → 120 kg
Seated Leg Curl
60 kg
Seated Leg Extension
↑ 80 → 85 kg
Hip Abduction
→ 95 → 95 kg
Hip Adduction
105 kg
Abdominal Crunch
→ 85 → 85 kg
MTS Rudern
↑ 55 → 65 kg
Weighted Plank
15 kg
Ausgeblendet · 1
einblenden ▾
Goal Progress
Target body weight (BMI 25 @ 14% BF)
86.9 → 89.3 kg
0%
Bench press = bodyweight
37.5 → 88 kg
65 kg · 54%
Bench press 100kg
37.5 → 100 kg
65 kg · 44%
Body Fat
17.4 → 14 %
14.7 % · 79%
Skeletal Muscle Mass
41.1 → 43.8 kg
40.1 kg · 0%
Push-ups (single set)
21 → 30 reps
50 reps · 100%