Zwift - Group Ride: Long - Stage 1 - Tour de Zwift on Shisa Shakedown in Makuri Islands

Zwift - Group Ride: Standard - Stage 1 - Tour de Zwift on Chasing the Sun

Zwift - Race:  Stage 1 - Race - Tour de Zwift on Turf N Surf in Makuri Islands

Zwift - : Race Warm Up on Turf N Surf in Makuri Islands

Supersets 3x5 Type A (maintenance)

Logged with Hevy

Standing Calf Raise (Machine)
Set 1: 134 kg x 10 
Set 2: 134 kg x 10 

Lateral Raise (Dumbbell)
Set 1: 15.9 kg x 10 
Set 2: 15.9 kg x 10 

Box Jump
Set 1: 5 reps 

Lying Neck Curls (Weighted)
Set 1: 10 kg x 10 

Torso Rotation (Dumbbell)
Set 1: 20 kg x 10 

Lying Neck Extension (Weighted)
Set 1: 5 kg x 10 

Cable Crunch
Set 1: 50 kg x 5 
Set 2: 50 kg x 5 
Set 3: 50 kg x 5 

Hack Squat (Machine)
Set 1: 59 kg x 5 [Warm-up]
Set 2: 84 kg x 3 [Warm-up]
Set 3: 104 kg x 5 
Set 4: 104 kg x 5 
Set 5: 104 kg x 5 

Push Up (Weighted)
Set 1: 10 kg x 5 
Set 2: 10 kg x 5 
Set 3: 10 kg x 5 

Dumbbell Row
Set 1: 77 kg x 5 
Set 2: 77 kg x 5 
Set 3: 77 kg x 5 

Back Extension (Weighted Hyperextension)
Set 1: 15 kg x 5 
Set 2: 15 kg x 5 
Set 3: 15 kg x 5 

Bench Press (Smith Machine)
Set 1: 64 kg x 5 
Set 2: 64 kg x 5 
Set 3: 64 kg x 5 

Lat Pulldown (Cable)
Set 1: 57.9 kg x 5 
Set 2: 57.9 kg x 5 
Set 3: 57.9 kg x 5 

Seated Overhead Press (Dumbbell)
Set 1: 31.8 kg x 5 
Set 2: 31.8 kg x 5 
Set 3: 31.8 kg x 5 


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Reinhold Brezovszky 🇦🇹

Supersets 3x5 Type A (maintenance)

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Zwift - Group Ride: Long - Stage 1 - Tour de Zwift on Shisa Shakedown in Makuri Islands

Zwift - Group Ride: Standard - Stage 1 - Tour de Zwift on Chasing the Sun

Zwift - Race: Stage 1 - Race - Tour de Zwift on Turf N Surf in Makuri Islands

Zwift - : Race Warm Up on Turf N Surf in Makuri Islands

Supersets 3x5 Type A (maintenance)

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