Philipp`s Training Portfolio by

My Smart GOAL

philipplehnermayrhofer — 2024-11-07 13:42:51 UTC

I want to increase the numbers of chest pushups from 7 to 14

I want to do that because I want a bigger chest, back and biceps and all that things I train with this exercise. My Problem is that I´m to lazy and the most awful barrier is my lack of time

Muskels I use

philipplehnermayrhofer — 2024-11-12 10:28:14 UTC

With this exercise I will mainly train the Pectoralis Major, Triceps and Deltoids

What will I train?

philipplehnermayrhofer — 2024-11-12 10:46:39 UTC

I will train my muscular endurance, because I want to improve how much push ups I can do in total

Whole Training Plan

philipplehnermayrhofer — 2024-11-12 10:52:54 UTC

1. Push-Ups (Chest, Triceps, Core)

Form: Keep your body in a straight line, core tight. Lower until your chest almost touches the ground, then push back up.
Reps: 3–4 sets of 12–20 reps

2. Dumbbell Flyes (Chest)

Form: Lie on a flat bench with arms extended above the chest holding dumbbells, then lower the weights out to the sides with a slight bend in your elbows.
Reps: 3–4 sets of 10–15 reps

3. Pull-Ups or Lat Pulldown (Back, Biceps)

Form: For pull-ups, grip a bar with palms facing away, pull yourself up until the chin is above the bar, then lower down. For lat pulldowns, use a wide grip, pulling the bar down to the chest.
Reps: 3–4 sets of 8–12 reps

4. Bent-Over Dumbbell Rows (Back, Biceps)

Form: Stand with knees slightly bent, hinge forward from the hips, and pull the dumbbells up to your sides while keeping elbows close to the body.
Reps: 3–4 sets of 10–12 reps
5. Single-Arm Dumbbell Rows (Back, Biceps)

Form: Place one hand on a bench for support, pull a dumbbell up to your hip with the other arm, and lower it slowly.
Reps: 3–4 sets of 8–12 reps per arm

6. Bicep Curls (Biceps)

Form: Hold a dumbbell in each hand, palms facing forward, and curl the weights up toward your shoulders. Lower slowly.
Reps: 3–4 sets of 10–15 reps

7. Hammer Curls (Biceps, Forearms)

Form: Hold dumbbells with palms facing each other and curl them up, focusing on contracting the biceps and forearms.
Reps: 3–4 sets of 10–15 reps

8. Hanging Leg Raises or Bicycle Crunches (Abs)

Form (Hanging Leg Raises): Hang from a pull-up bar, engage your core, and lift your legs straight up or bent to 90 degrees. For bicycle crunches, alternate bringing each knee to the opposite elbow while keeping your abs tight.
Reps: 3–4 sets of 15–20 reps

9. Plank (Core Stability, Abs)

Form: Position your forearms on the ground, elbows directly below your shoulders, and hold your body in a straight line from head to heels.
Time: Hold for 30–60 seconds, 3 sets

Reflection 21. November

philipplehnermayrhofer — 2024-11-21 13:53:03 UTC

What went well
The training was very good because the exercises were perfect to make and also not too hard
What didn't go well
After a few exercises my eyes got a little bit black but after I drank water it went well again
Personal Skills
One exercise was very hard and I didn't think I would pass it but I motivated my self and I finished the exercise
Analysis
I showed collaborating because I borrowed my weights to Denis how asked for them.

Rflection Gym trip

philipplehnermayrhofer — 2024-12-02 08:46:07 UTC

What went well
I enjoyed the trip very much, I passed all machines and had lots of fun. The Pulls ups and the leg exercises were really good. We also went to the boxing room were I trained my skills
What didn't go well
I had a little bit to much fun with my friends and was not that concentrated that I should be
Personal skills
I helped George to do the pull up right and motivated him.
Analysis
I used the Skill communication because I told George how to do the exercise right

Reflection 2.December

philipplehnermayrhofer — 2024-12-05 13:28:08 UTC

What went well
I got all exercise trough and had after it also a bit of free time, because I was that fast.
What didn't went well
In the beginning it was hard for me to start with the exercises, because I had a big workout yesterday and the day before in the boarding house, so I was a bit tired.
Personal skills
I spotted Amir when he was doing exercises, because I had in the ending a little bit of free time.
Analysis
I used the skill self management because I managed to to everything I wanted and had a little bit free time in the ending because myself management was that good

Reflection 5.December

philipplehnermayrhofer — 2024-12-05 13:36:09 UTC

What went well
I broke my personal record Sled Push. I pushed 270 Kilogram because there were 155 kg in weights on their and George (60kg) and Taylor (65kg) what makes in total 270 kg
What didn't go well
Because I concentrated on other things like the sled push, which were not on my trainings plan I got a little bit in a rush with my exercises. Also my neck hurt very much what made it more difficult to make all the exercises correctly
Personal Skills
Today I used the personal skills, patience, because I was willing to break my record and I did it, even though it was bad for my time management for my trainingsplan
Analysis
I showed how patienct I was to break my record and I did it

Reflection 10. December

philipplehnermayrhofer — 2024-12-10 10:17:46 UTC

What went well
I passed all my exercise eventough I was sick. It was a really good workout because I could do everything I wanted to do.
What didn't go well
Because I was sick I couldn't do all exercises with the full reps and sets, because I had to look after my body.
Personal Skils
Today I demonstrated that I can also hear on my body and do not blind my exercises.
Analysis
Today I used self-management, because I managed my self not to do exercises even tough I was very motivated

Reflection 12. December

philipplehnermayrhofer — 2024-12-16 08:31:49 UTC

What went well
I could improve my communication and collaboration because I hurt my foot and couldn't do much exercises
What didn't went well
When I did my warm up on the stationary bike I got stuck on the pedal and my foot was twisted very sharply and jerkily. This hurt very much and I couldn't step on it at first.
Personal Skills
Today I used collaboration and communication because I couldn't do my exercises I helped other people spotted them motivated them and helped them.
Analyses
This lesson didn't went very good, because I twisted my ankle and I couldn't do my workout. Nonetheless I made the best out of it and improved my communication and collaboration.

Fitness Goal Reflection 19. December

philipplehnermayrhofer — 2024-12-19 13:03:25 UTC

When I did the post-test today and wanted to reach my goal of 7 to 14 push-ups, i.e. an increase of 100%, I was surprised by my progress. When I reached the 14 push-ups without any problems, I realised that I still had power. I pushed myself further and further. I reached 19 push-ups. I tried to push myself up again with all my strength so that I could do twenty. It was very difficult but I gritted my teeth and brought my body back up. 20 push-ups corresponds to an increase of 185.71 per cent. This is proof that you can do anything with practice. The training really paid off. This has opened my mind and I think I will continue to push myself now that I have seen that hard training really pays off.