Trainingslog für Jedermann

[Ironman890]

Heute lief es so gut, da kann man es Mal hier stehen lassen

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FitNotes Workout - Samstag 14th März 2026
Time: 04:40 – 05:57 (1h 17m)
Total Sets: 36
Total Reps: 87

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

** Pull Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 120
- 32 reps
- 32 reps
- 32 reps
- 24 reps [Cool Down ]

** Push Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 120
- 32 reps [Diamond]
- 32 reps
- 32 reps
- 24 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 3.240 Kg
- Total Sets: 4
- Total Reps: 180
- 18.0 kgs x 48 reps
- 18.0 kgs x 48 reps
- 18.0 kgs x 48 reps
- 18.0 kgs x 36 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.920 Kg
- Total Sets: 4
- Total Reps: 120
- 16.0 kgs x 32 reps
- 16.0 kgs x 32 reps
- 16.0 kgs x 32 reps
- 16.0 kgs x 24 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 20
- 18.0 kgs x 20 reps [Sandbag]

** Step Ups 20" Box Heavy ** (Superset 3)
- Total Volume: 216 Kg
- Total Sets: 1
- Total Reps: 12
- 18.0 kgs x 12 reps [Sandbag]

** Farmer Carry Hold ** (Superset 3)
- Total Sets: 1
- 64.0 kgs - 01:03 [2x32 KB
Nur halten, kein gehen]

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Sit Ups ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Row ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 250 Kg
- Total Sets: 1
- Total Reps: 25
- 10.0 kgs x 25 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 1
- Total Reps: 22
- 7.5 kgs x 22 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 110 Kg
- Total Sets: 1
- Total Reps: 22
- 5.0 kgs x 22 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Curl ** (Superset 6)
- Total Volume: 420 Kg
- Total Sets: 3
- Total Reps: 56
- 10.0 kgs x 20 reps
- 7.5 kgs x 16 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 455 Kg
- Total Sets: 3
- Total Reps: 60
- 10.0 kgs x 22 reps
- 7.5 kgs x 18 reps
- 5.0 kgs x 20 reps

** Deadhang 42,4mm **
- Total Sets: 1
- 01:02

** Jogging **
- Total Sets: 1
- 5.2 km - 35:00

Da wären im ersten Satz doch bestimmt schon 40 Klimmzüge drin gewesen

[Folterkeller]

35-37 denke ich im zweiten wären vielleicht drin gewesen. Der erste war zäh

[onkelholli]

Heute mit nem alten Plan den ich 2024 mal gemach habe gestartet

Vogelmann 2er GK

LH Rudern
130 kg : 5/2 , 5 , 5 WH

LH Rudern aufrecht
40 kg : 12 , 12, 12. WH

Rum KH
130 kg : 8 7 WH

LH Curls
30 kg : 10 , 10 , 10 WH

War gut . Fühle mich nicht völlig zerstört

[onkelholli]

Heute T2

LH Schrägbankdrücken

90.kg : 10. , 9. , 7. WH
Etwas leichter, da ich ja am Freitag Brust trainiert hatte

KH Fliegende
2 x 27 kg : 6. , 7. WH

Beinstrecker sitzend
120 kg : 12. , 12, 12 WH

Beinbeuger liegend
40 kg : 12. , 12. , 12. WH

Fertig ....Beine sind was flau