•● still in progress ●•

[Folterkeller]

https://www.physiosupplies.de/xco-trainer

Sind gut im warm Up und sonst eher in Reha oder Physio

[Netzokhul]

[Folterkeller]

Hilft ungemein bei kaputter Schulter

[Netzokhul]

Bin erstaunt das du dir das aus einem PVC Rohr nicht selber gebaut hast.

[Folterkeller]

Wäre sicher easy möglich.
Aber die habe ich vor geschätzt 15 Jahren mal total günstig bei eBay gekauft.
Die habe ich auch noch einmal in groß.

FitNotes Workout - Sonntag 5th Mai 2024

Total Volume: 10.159 Kg
Total Sets: 47
Total Reps: 709

Gestern noch 25 km Rad und die Woche ist komplett durcheinander bzgl der Trainingstage.
Abends waren wir lange unterwegs und ich habe mir den Nacken total verspannt.
Daher heute schon wieder Krafttraining um die Verspannungen zu lockern.

Später noch einmal 20-25 km Rad


Positives Highlight:
Einiges Scheint momentan beim Training gut zu laufen. Etliche Shirts und Hemden spannen

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

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Air Squat ** (Superset 7)
- Total Sets: 1
- Total Reps: 13
- 13 reps


Time: 06:52 – 07:23 (31m 19s)
** Pull Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 14 reps
- 13.6 kgs x 11 reps

** Push Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 14 reps
- 13.6 kgs x 11 reps

** Deadlift Sandbag **
- Total Volume: 890 Kg
- Total Sets: 2
- Total Reps: 25
- 35.6 kgs x 16 reps [PR] [35,6 plus 13,6 Weste]
- 35.6 kgs x 9 reps

** Swing **
- Total Volume: 1.000 Kg
- Total Sets: 2
- Total Reps: 25
- 40.0 kgs x 15 reps
- 40.0 kgs x 10 reps

** Push Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 2
- Total Reps: 25
- 18.8 kgs x 20 reps
- 18.8 kgs x 5 reps

** Squat Sandbag **
- Total Volume: 1.360 Kg
- Total Sets: 2
- Total Reps: 25
- 54.4 kgs x 15 reps [PR] [35,6 plus 18,8 Weste]
- 54.4 kgs x 10 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 488,8 Kg
- Total Sets: 1
- Total Reps: 26
- 18.8 kgs x 26 reps

** Flutter Kicks **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Crunches **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 16 reps
- 5.0 kgs x 9 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.000 Kg
- Total Sets: 1
- Total Reps: 50
- 20.0 kgs x 50 reps [PR] [Boom PR!]

** Pull Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 14 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 3 reps


Ende Timing

** Row Parallettes ** (Superset 1)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Dip Parallettes ** (Superset 1)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 30
- 24.0 kgs x 30 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 30
- 24.0 kgs x 30 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 326,7 Kg
- Total Sets: 2
- Total Reps: 27
- 12.1 kgs x 14 reps
- 12.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 10 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 10 reps
- 5.0 kgs x 11 reps

** Curl ** (Superset 4)
- Total Volume: 302,5 Kg
- Total Sets: 2
- Total Reps: 25
- 12.1 kgs x 13 reps
- 12.1 kgs x 12 reps

** Skullcrusher KH ** (Superset 4)
- Total Volume: 363 Kg
- Total Sets: 2
- Total Reps: 30
- 12.1 kgs x 16 reps
- 12.1 kgs x 14 reps

** Curl easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 16 reps
- 5.0 kgs x 14 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 225 Kg
- Total Sets: 2
- Total Reps: 45
- 5.0 kgs x 23 reps
- 5.0 kgs x 22 reps

** Handstand **
- Total Sets: 1
- 00:01

** Mobility **
- Total Sets: 1
- 05:00

Gesamt 65 Minuten

** Rucking 16 kg **
- Total Sets: 1
- 5.7 km - 55:00

[Leucko]

Die Frage ist wo die Shirts spannen

[Folterkeller]

Zum Glück spannt es an den richtigen Stellen

FitNotes Workout - Montag 6th Mai 2024

Total Volume: 7.918,8 Kg
Total Sets: 36
Total Reps: 773

Das Volumen war letzte Woche schon etwas abartig. Diese und nächste Woche gibt es bei aktueller Planung weniger, so dass es sich wieder ausgleichen sollte.

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

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Air Squat ** (Superset 7)
- Total Sets: 1
- Total Reps: 15
- 15 reps

Time: 04:13 – 04:38 (25m 03s)

** Pull Up Heavy Warm Up ** (Superset 5)
- Total Volume: 217,6 Kg
- Total Sets: 1
- Total Reps: 16
- 13.6 kgs x 16 reps

** Push Up Heavy Warm Up ** (Superset 5)
- Total Volume: 217,6 Kg
- Total Sets: 1
- Total Reps: 16
- 13.6 kgs x 16 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps [PR]

** Swing **
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 26
- 24.0 kgs x 26 reps

** Push Up Heavy **
- Total Volume: 340 Kg
- Total Sets: 1
- Total Reps: 25
- 13.6 kgs x 25 reps

** Squat Sandbag **
- Total Volume: 1.227,5 Kg
- Total Sets: 1
- Total Reps: 25
- 49.1 kgs x 25 reps [PR] [35,6 plus 13,6 Weste]

** Step Ups 20" Box To Back Lunges **
- Total Volume: 353,6 Kg
- Total Sets: 1
- Total Reps: 26
- 13.6 kgs x 26 reps

** Flutter Kicks **
- Total Sets: 1
- Total Reps: 100
- 100 reps

** Crunches **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Leg Lever **
- Total Sets: 2
- Total Reps: 25
- 16 reps
- 9 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps

** Pull Up Heavy **
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 18 reps
- 13.6 kgs x 7 reps


Ende Timing

** Row Parallettes ** (Superset 1)
- Total Volume: 176,8 Kg
- Total Sets: 1
- Total Reps: 13
- 13.6 kgs x 13 reps

** Dip Parallettes ** (Superset 1)
- Total Volume: 176,8 Kg
- Total Sets: 1
- Total Reps: 13
- 13.6 kgs x 13 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 204 Kg
- Total Sets: 1
- Total Reps: 15
- 13.6 kgs x 15 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 40
- 20.0 kgs x 40 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 40
- 20.0 kgs x 40 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 193,6 Kg
- Total Sets: 1
- Total Reps: 16
- 12.1 kgs x 16 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 160 Kg
- Total Sets: 2
- Total Reps: 32
- 5.0 kgs x 12 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 160 Kg
- Total Sets: 2
- Total Reps: 32
- 5.0 kgs x 12 reps
- 5.0 kgs x 20 reps

** Curl ** (Superset 4)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Skullcrusher KH ** (Superset 4)
- Total Volume: 217,8 Kg
- Total Sets: 1
- Total Reps: 18
- 12.1 kgs x 18 reps

** Curl easy ** (Superset 4)
- Total Volume: 190 Kg
- Total Sets: 2
- Total Reps: 38
- 5.0 kgs x 18 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 22 reps
- 5.0 kgs x 28 reps

** Handstand **
- Total Sets: 1
- 00:01

** Mobility **
- Total Sets: 1
- 05:00

[Folterkeller]

Vorgestern 70 km Rad inklusive Augenzeuge vom Wildunfall (trächtiges Reh gegen BMW in der 100er Zone)
Das war unschön

Gestern
FitNotes Workout - Mittwoch 8th Mai 2024
Total Volume: 11.153,3 Kg
Total Sets: 47
Total Reps: 656

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

** Swing ** (Superset 1)
- Total Volume: 440 Kg
- Total Sets: 1
- Total Reps: 10
- 44.0 kgs x 10 reps

** Pull Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Air Squat ** (Superset 1)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Deadlift One Leg (Added Reps) ** (Superset 1)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 12
- 16.0 kgs x 12 reps

** Pull Up Heavy Warm Up ** (Superset 2)
- Total Volume: 408 Kg
- Total Sets: 3
- Total Reps: 30
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 2)
- Total Volume: 816 Kg
- Total Sets: 3
- Total Reps: 60
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Squat Vest/Rucker Warm Up ** (Superset 2)
- Total Volume: 1.224 Kg
- Total Sets: 3
- Total Reps: 90
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 924 Kg
- Total Sets: 3
- Total Reps: 42
- 22.0 kgs x 14 reps
- 22.0 kgs x 14 reps
- 22.0 kgs x 14 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 582,8 Kg
- Total Sets: 3
- Total Reps: 31
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 11 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 864,8 Kg
- Total Sets: 3
- Total Reps: 46
- 18.8 kgs x 15 reps
- 18.8 kgs x 15 reps
- 18.8 kgs x 16 reps

** Squat Sandbag ** (Superset 3)
- Total Volume: 1.849,6 Kg
- Total Sets: 3
- Total Reps: 34
- 54.4 kgs x 11 reps [Sandbag + Weste]
- 54.4 kgs x 11 reps
- 54.4 kgs x 12 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 413,6 Kg
- Total Sets: 2
- Total Reps: 22
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps

** Dip Parallettes ** (Superset 4)
- Total Volume: 413,6 Kg
- Total Sets: 2
- Total Reps: 22
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps

** Step Ups 20" Box To Back Lunges ** (Superset 4)
- Total Volume: 601,6 Kg
- Total Sets: 2
- Total Reps: 32
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps [PR]

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 338,8 Kg
- Total Sets: 2
- Total Reps: 28
- 12.1 kgs x 15 reps
- 12.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Curl ** (Superset 7)
- Total Volume: 302,5 Kg
- Total Sets: 2
- Total Reps: 25
- 12.1 kgs x 14 reps
- 12.1 kgs x 11 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 363 Kg
- Total Sets: 2
- Total Reps: 30
- 12.1 kgs x 17 reps
- 12.1 kgs x 13 reps

** Curl easy ** (Superset 7)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Handstand **
- Total Sets: 1
- 00:01

** Mobility **
- Total Sets: 1
- 05:00

[Folterkeller]

Schnelles Training vorm Wander-Kurzurlaub im Sauerland

FitNotes Workout - Donnerstag 9th Mai 2024
Total Volume: 9.114 Kg
Total Sets: 44
Total Reps: 871

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

** Pull Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Air Squat ** (Superset 1)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Deadlift One Leg (Added Reps) ** (Superset 1)
- Total Volume: 224 Kg
- Total Sets: 1
- Total Reps: 14
- 16.0 kgs x 14 reps [PR]

** Pull Up Heavy Warm Up ** (Superset 2)
- Total Volume: 868 Kg
- Total Sets: 6
- Total Reps: 60
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 18.8 kgs x 10 reps [PR]

** Push Up Heavy Warm Up ** (Superset 2)
- Total Volume: 1.736 Kg
- Total Sets: 6
- Total Reps: 120
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 18.8 kgs x 20 reps [PR]

** Squat Vest/Rucker Warm Up ** (Superset 2)
- Total Volume: 2.604 Kg
- Total Sets: 6
- Total Reps: 180
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 18.8 kgs x 30 reps [PR]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.056 Kg
- Total Sets: 1
- Total Reps: 66
- 16.0 kgs x 66 reps [PR]

** Leg Lever **
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Crunches **
- Total Sets: 1
- Total Reps: 80
- 80 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 0 Kg
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 408 Kg
- Total Sets: 2
- Total Reps: 30
- 13.6 kgs x 16 reps
- 13.6 kgs x 14 reps

** Dip Parallettes ** (Superset 4)
- Total Volume: 408 Kg
- Total Sets: 2
- Total Reps: 30
- 13.6 kgs x 16 reps
- 13.6 kgs x 14 reps

** Step Ups 20" Box To Back Lunges ** (Superset 4)
- Total Volume: 544 Kg
- Total Sets: 2
- Total Reps: 40
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 254,1 Kg
- Total Sets: 1
- Total Reps: 21
- 12.1 kgs x 21 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 225 Kg
- Total Sets: 2
- Total Reps: 45
- 5.0 kgs x 20 reps
- 5.0 kgs x 25 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 13 reps
- 5.0 kgs x 15 reps

** Curl ** (Superset 7)
- Total Volume: 217,8 Kg
- Total Sets: 1
- Total Reps: 18
- 12.1 kgs x 18 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 254,1 Kg
- Total Sets: 1
- Total Reps: 21
- 12.1 kgs x 21 reps

** Curl easy ** (Superset 7)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Mobility **
- Total Sets: 1
- 05:00

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 37:00

[Netzokhul]

Wo genau gehts hin?
Kannst mal meine Familie grüßen.
Viel Spaß

[Folterkeller]

Irgendwo zwischen Warstein und biggetal vermutlich.
Wird sehr spontan ;-)

[Folterkeller]

Im Kurzurlaub jeden Tag ca 15 km gewandert in der Ecke Möhnesee/Warstein
Für das Kind noch im Rahmen, für die Frau okay. Ich hätte gerne mehr vertragen.
Für den Hund war es mehr als genug. Zu warm und zu viele Gerüche. Die war danach durch.

Heute etwas näher an das Muskelversagen, dafür die Satzwahl reduziert.


FitNotes Workout - Sonntag 12th Mai 2024
Total Volume: 9.311,6 Kg
Total Sets: 33
Total Reps: 627


Guter Pump

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

** Pull Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Air Squat ** (Superset 1)
- Total Sets: 1
- Total Reps: 40
- 40 reps

** Deadlift One Leg (Added Reps) ** (Superset 1)
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 26
- 16.0 kgs x 26 reps [PR]

** Pull Up Heavy Warm Up ** (Superset 2)
- Total Volume: 353,6 Kg
- Total Sets: 2
- Total Reps: 26
- 13.6 kgs x 13 reps
- 13.6 kgs x 13 reps

** Push Up Heavy Warm Up ** (Superset 2)
- Total Volume: 707,2 Kg
- Total Sets: 2
- Total Reps: 52
- 13.6 kgs x 26 reps
- 13.6 kgs x 26 reps

** Squat Vest/Rucker Warm Up ** (Superset 2)
- Total Volume: 1.060,8 Kg
- Total Sets: 2
- Total Reps: 78
- 13.6 kgs x 39 reps [PR]
- 13.6 kgs x 39 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 748 Kg
- Total Sets: 2
- Total Reps: 34
- 22.0 kgs x 18 reps [PR]
- 22.0 kgs x 16 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 451,2 Kg
- Total Sets: 2
- Total Reps: 24
- 18.8 kgs x 12 reps
- 18.8 kgs x 12 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 639,2 Kg
- Total Sets: 2
- Total Reps: 34
- 18.8 kgs x 17 reps
- 18.8 kgs x 17 reps

** Squat Sandbag ** (Superset 3)
- Total Volume: 1.632 Kg
- Total Sets: 2
- Total Reps: 30
- 54.4 kgs x 15 reps
- 54.4 kgs x 15 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps [PR]

** Dip Parallettes ** (Superset 4)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps [PR]

** Step Ups 20" Box To Back Lunges ** (Superset 4)
- Total Volume: 413,6 Kg
- Total Sets: 1
- Total Reps: 22
- 18.8 kgs x 22 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps [PR]

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 254,1 Kg
- Total Sets: 1
- Total Reps: 21
- 12.1 kgs x 21 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Curl ** (Superset 7)
- Total Volume: 193,6 Kg
- Total Sets: 1
- Total Reps: 16
- 12.1 kgs x 16 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 254,1 Kg
- Total Sets: 1
- Total Reps: 21
- 12.1 kgs x 21 reps

** Curl easy ** (Superset 7)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 135 Kg
- Total Sets: 1
- Total Reps: 27
- 5.0 kgs x 27 reps

** Mobility **
- Total Sets: 1
- 05:00

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 51:00

[Netzokhul]

Im Kurzurlaub jeden Tag ca 15 km gewandert in der Ecke Möhnesee/Warstein

Was macht man dann den Rest des Tages wenn man schon vor dem Frühstück damit durch ist?

[Folterkeller]

Du glaubst gar nicht , wie oft ich mich genau das gefragt habe

Fahrrad wäre geil gewesen.

[Leucko]

Schon nervig wenn du Familie nicht in die Gänge kommt.

Manchmal hab ich schon trainiert, spaziert, Frühstück gemacht, 1. Kaffee im Garten genossen und die beiden schlafen immer noch.