•● still in progress ●•

[Folterkeller]

Statusbericht
Radfahren kommt momentan arg kurz auf Grund von Wetter, Terminen und Freizeitgestaltung. Das ist soweit aber nicht weiter tragisch.
Training läuft dafür gut. Es fallen immer mal wieder ein paar PRs und das Gewicht und die Wiederholungen verteilen sich nach Tagesform.


FitNotes Workout - Mittwoch 2nd Juli 2025
Body Weight: 72.8 kgs
Total Volume: 19.633,7 Kg
Total Sets: 53
Total Reps: 1524

22 Grad schon am Morgen. 38 heute Nachmittag...
Daher ging heute das Gewicht runter, die Wiederholungen rauf.


** Tabata Abs **
- Total Sets: 1
- 04:00

** Deadlift Sandbag **
- Total Volume: 1.575 Kg
- Total Sets: 3
- Total Reps: 45
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 765 Kg
- Total Sets: 5
- Total Reps: 75
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.530 Kg
- Total Sets: 5
- Total Reps: 150
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 5
- Total Reps: 150
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps

** Calves ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 5
- Total Reps: 150
- 27.2 kgs x 30 reps [PR]
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.160 Kg
- Total Sets: 2
- Total Reps: 180
- 12.0 kgs x 90 reps [15+10+5+10+5]
- 12.0 kgs x 90 reps [15+10+5+10+5]

** Crunches ** (Superset 2)
- Total Sets: 2
- Total Reps: 180
- 90 reps
- 90 reps

** Pull Up Heavy 2 ** (Superset 3)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

** Push Up Heavy 2 ** (Superset 3)
- Total Volume: 612 Kg
- Total Sets: 2
- Total Reps: 60
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps

** Squat Vest/Rucker/Sandbag 2 ** (Superset 3)
- Total Volume: 918 Kg
- Total Sets: 2
- Total Reps: 90
- 10.2 kgs x 45 reps
- 10.2 kgs x 45 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy **
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 60
- 12.0 kgs x 60 reps [15+10+5]

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 60
- 12.0 kgs x 60 reps [PR]

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 60
- 12.0 kgs x 60 reps [PR]

** Farmers Walk Jerry Cans/KB ** (Superset 4)
- Total Sets: 1
- 24.0 kgs - 100.0 m [2x12KG KB]

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 344,1 Kg
- Total Sets: 2
- Total Reps: 31
- 11.1 kgs x 21 reps
- 11.1 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 16 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 186,5 Kg
- Total Sets: 4
- Total Reps: 59
- 5.0 kgs x 18 reps
- 1.5 kgs x 21 reps
- 5.0 kgs x 10 reps
- 1.5 kgs x 10 reps

** Curl ** (Superset 6)
- Total Volume: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Curl easy ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 26
- 5.0 kgs x 26 reps

** Concentration Curl ** (Superset 6)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** Forearms ** (Superset 6)
- Total Volume: 33 Kg
- Total Sets: 1
- Total Reps: 5
- 6.6 kgs x 5 reps

[Leucko]

5x Daumen bewegen um durch dein Training zu scrollen.
Volumen scheint auf gewohnt hohem Niveau zu sein

[Folterkeller]

FitNotes Workout - Freitag 4th Juli 2025
Body Weight: 73.4 kgs
Total Volume: 14.909,3 Kg
Total Sets: 60
Total Reps: 960

Heute mal schwerer und etwas näher ans Versagen. Etwas Luft bleibt aber weiterhin

Das Fußgelenk zwickt leider wieder etwas beim beugen

** Tabata Abs **
- Total Sets: 1
- 04:00

** Deadlift Sandbag **
- Total Volume: 1.450 Kg
- Total Sets: 4
- Total Reps: 20
- 63.0 kgs x 7 reps
- 80.0 kgs x 5 reps [63+17 kg]
- 98.0 kgs x 3 reps [PR] [63+35 kg echt doof zu greifen]
- 63.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 905,1 Kg
- Total Sets: 5
- Total Reps: 28
- 27.7 kgs x 7 reps
- 32.7 kgs x 7 reps
- 41.2 kgs x 3 reps [Vest + Plate Carrier 13,5]
- 41.2 kgs x 4 reps [PR]
- 27.7 kgs x 7 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.810,2 Kg
- Total Sets: 5
- Total Reps: 56
- 27.7 kgs x 14 reps
- 32.7 kgs x 14 reps
- 41.2 kgs x 6 reps
- 41.2 kgs x 8 reps [PR]
- 27.7 kgs x 14 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 2.906,2 Kg
- Total Sets: 5
- Total Reps: 56
- 44.7 kgs x 14 reps
- 49.7 kgs x 14 reps
- 58.2 kgs x 6 reps [Vest + Plate Carrier 13,5]
- 76.2 kgs x 8 reps [PR] [Vest + Plate Carrier 13,5 + Sandbag 35]
- 44.7 kgs x 14 reps

** Calves ** (Superset 1)
- Total Volume: 2.908,6 Kg
- Total Sets: 5
- Total Reps: 56
- 44.7 kgs x 14 reps
- 49.7 kgs x 14 reps
- 58.6 kgs x 6 reps
- 76.2 kgs x 8 reps [PR] [Vest + Plate Carrier 13,5 + Sandbag 35]
- 44.7 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.040 Kg
- Total Sets: 5
- Total Reps: 38
- 24.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 32.0 kgs x 6 reps
- 36.0 kgs x 4 reps [PR] [Boom!
Der kam mit genug Schwung vergleichsweise einfach]
- 24.0 kgs x 10 reps

** Crunches ** (Superset 2)
- Total Sets: 5
- Total Reps: 200
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Air Squat ** (Superset 3)
- Total Sets: 1
- Total Reps: 75
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps [15+10]

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 896 Kg
- Total Sets: 2
- Total Reps: 30
- 28.0 kgs x 16 reps
- 32.0 kgs x 14 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 896 Kg
- Total Sets: 2
- Total Reps: 30
- 28.0 kgs x 16 reps
- 32.0 kgs x 14 reps [PR]

** Farmers Walk Jerry Cans/KB ** (Superset 4)
- Total Sets: 2
- 60.0 kgs - 20.0 m
- 73.5 kgs - 20.0 m [2x30 Jerry Cans + 13,5 Plate Carrier]

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 310,8 Kg
- Total Sets: 2
- Total Reps: 28
- 11.1 kgs x 15 reps
- 11.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 13 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 13 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 52,5 Kg
- Total Sets: 2
- Total Reps: 35
- 1.5 kgs x 20 reps [PR]
- 1.5 kgs x 15 reps

** Curl ** (Superset 6)
- Total Volume: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 222 Kg
- Total Sets: 1
- Total Reps: 20
- 11.1 kgs x 20 reps

** Curl easy ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 165 Kg
- Total Sets: 1
- Total Reps: 33
- 5.0 kgs x 33 reps

** Concentration Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 32
- 5.0 kgs x 32 reps

** Forearms ** (Superset 6)
- Total Volume: 72,6 Kg
- Total Sets: 1
- Total Reps: 11
- 6.6 kgs x 11 reps [PR]

[Folterkeller]

Gestern 7 km Ruck, 43 Km Rad, 7 km Roller und abends noch lockere 12 km Rad.



FitNotes Workout - Sonntag 6th Juli 2025
Body Weight: 73.4 kgs
Total Volume: 17.703 Kg
Total Sets: 67
Total Reps: 1104

Gestern Abend waren wir in noch der Waldbühne zu den Blues Brothers. Das war fantastisch, aber ich war erst um 1 im Bett. Wenn man sonst ja um 3:20 aufsteht, ist das schon heftig Heute daher 8 Uhr angefangen

Training heute eigentlich fast nur Komplexe Übungen

** Tabata Abs **
- Total Sets: 1
- 04:00

** Deadlift Sandbag **
- Total Volume: 1.890 Kg
- Total Sets: 3
- Total Reps: 30
- 63.0 kgs x 10 reps
- 63.0 kgs x 10 reps
- 63.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.542 Kg
- Total Sets: 6
- Total Reps: 60
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.542 Kg
- Total Sets: 6
- Total Reps: 60
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 5.124 Kg
- Total Sets: 6
- Total Reps: 120
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps

** Calves ** (Superset 1)
- Total Volume: 5.124 Kg
- Total Sets: 6
- Total Reps: 120
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.728 Kg
- Total Sets: 6
- Total Reps: 72
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 6
- Total Reps: 300
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps

** Pull Up ** (Superset 3)
- Total Sets: 4
- Total Reps: 40
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 3)
- Total Sets: 4
- Total Reps: 80
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 3)
- Total Volume: 288 Kg
- Total Sets: 4
- Total Reps: 12
- 24.0 kgs x 3 reps
- 24.0 kgs x 3 reps
- 24.0 kgs x 3 reps
- 24.0 kgs x 3 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 375 Kg
- Total Sets: 3
- Total Reps: 75
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 3
- Total Reps: 60
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps

** Chin Up Easy ** (Superset 6)
- Total Sets: 3
- Total Reps: 30
- 8 reps
- 10 reps
- 12 reps

** Push Up Diamond Easy ** (Superset 6)
- Total Sets: 3
- Total Reps: 45
- 12 reps
- 15 reps
- 18 reps

** Farmers Walk Jerry Cans/KB ** (Superset 6)
- Total Sets: 3
- 60.0 kgs - 20.0 m
- 60.0 kgs - 25.0 m
- 60.0 kgs - 25.0 m