0 Days 🔥
Protein Streak
best 60 days
0 Days 🔥
Kcal Streak
best 20 days
Workout Calendar
85 sessions · ■ = gym day · ■ = home workout · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Pec Fly
↑ 35 → 55 kg
Lateral Raise
↑ 20 → 25 kg
Tricep Press
↑ 52.5 → 82.5 kg
Bench Press
↑ 32.5 → 40 kg
Assisted Dip
↑ 57.5 → 25 kg (assisted)
Iso Lateral Horizontal Bench Press
↑ 38.2 → 53.2 kg
Incline Dumbbell Press
↑ 25 → 32 kg
Dumbbell Lateral Raise
→ 16 → 16 kg
Incline Barbell Bench Press
→ 40 → 40 kg
Seated Dumbbell Shoulder Press
↑ 20 → 24 kg
Assisted Chinup
↑ 42.5 → 25 kg (assisted)
Rear-Delt Fly
↑ 37.5 → 52.5 kg
Lat Pulldown
↑ 40 → 60 kg
Bicep Curls
↑ 25 → 44 kg
Back Extension
↑ 5 → 45 kg
MTS Rudern (hoch)
↑ 50 → 70 kg
MTS Front Pulldown
↑ 60 → 75 kg
Iso-Lateral Low Row
↑ 50.1 → 63.6 kg
Assisted Pullup
↑ 32.5 → 25 kg (assisted)
Cable Pulldown (Kabelzug)
→ 30 → 30 kg
Life Fitness Iso Cable Biceps Curl
↑ 32.5 → 45 kg
Hip Adduction
↑ 95 → 105 kg
Lying Leg Curl
↑ 45.75 → 47.5 kg
Leg Press
↑ 80 → 120 kg
Plate-Loaded Leg Press
↓ 138 → 128 kg
Standing Calf
↑ 57.5 → 95 kg
Hip Abduction
↑ 42.5 → 95 kg
Seated Leg Extension
↑ 72.5 → 85 kg
Hip Thrust
↑ 65.4 → 130 kg
Seated Leg Curl
↑ 55 → 60 kg
Calf Raise (Leg Press)
↑ 108 → 127.5 kg
Glute Kickback
↑ 42.5 → 57.5 kg
L-Sit Progression
Bodyweight
Calf Raise (Leg Press, gym80)
205 kg
Abdominal Crunch
↑ 47.5 → 85 kg
Plate-Loaded Oblique Crunch
↑ 10 → 17.5 kg
MTS Rudern
↓ 70 → 65 kg
Weighted Plank
15 kg
Ausgeblendet · 32
einblenden ▾
Row
BOSU Ab Machine
Chest Press
Shoulder Press
Torso Rotation
Face Pulls
Barbell Row
Cross Trainer
Bouldering
Romanian Deadlift
Glute Bridge
Plate-Loaded Squat
Schräge Sit-ups
Plate-Loaded Crunch
Push-ups (elevated)
MTS Incline Press
Dumbbell Hammer Curl
Seated Calf Raise
Seitenheben
Chest Crossover
Seated Calf Raise (Hammer Strength)
Seitenheben (Technogym)
Leg Curl Machine
Incline Bench Crunch (Schrägbank)
Push-Up (floor)
Pike Push-Up
Band Lateral Raise
Cable Row (Rudern)
Cable Lat Pulldown (1 Rolle)
Scapular Pull-Up
Pull-up
Pec Fly (gym80)
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%