•● still in progress ●•

[Folterkeller]

Heute easy durchgepumpt.
Mehr wäre auch nicht drin gewesen. Nachdem wir gestern noch mit dem lastenrad und ewig im Park unterwegs wären, hat die Allergie komplett Zugeschlagen. Diese Woche habe ich mehrere Arzttermine um das mal checken zu lassen, was mich dieses Jahr so killt.

FitNotes Workout - Montag 27th Mai 2024

Total Volume: 3.275 Kg
Total Sets: 23
Total Reps: 625

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

** Tabata XCo Red **
- Total Sets: 1
- 04:00

Time: 04:17 – 04:34 (17m 30s)
** Pull Up **
- Total Sets: 4
- Total Reps: 50
- 22 reps
- 13 reps
- 10 reps
- 5 reps

** Swing One Hand **
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Push Up **
- Total Sets: 2
- Total Reps: 50
- 27 reps
- 23 reps

** Step Ups 20" Box To Back Lunges Easy **
- Total Sets: 1
- Total Reps: 50
- 50 reps

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

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps






** Row Parallettes Easy ** (Superset 1)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 1)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 250 Kg
- Total Sets: 1
- Total Reps: 50
- 5.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 13 reps
- 5.0 kgs x 12 reps

** Curl easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 30 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 30 reps
- 5.0 kgs x 20 reps

[Leucko]

Wie sind genau die Symptome?
Weiß bei mir immer nicht wo hört die Erkältung auf und wo fängt die Allergie anfängt.

[Folterkeller]

Husten, Augen jucken, Nase zu
Das volle Programm, und bei dir?

[Leucko]

Husten, Augen jucken, Nase zu
Das volle Programm, und bei dir?

Bei mir ähnlich. Zusätzlich Nebenhöhlen auch bisschen zu.

[Folterkeller]

Zu nah ans Versagen heute

Gestern 72,5 km Rad
FitNotes Workout - Mittwoch 29th Mai 2024
Total Volume: 7.889,1 Kg
Total Sets: 28
Total Reps: 603

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

** Swing ** (Superset 1)
- Total Volume: 768 Kg
- Total Sets: 1
- Total Reps: 16
- 48.0 kgs x 16 reps

** Deadlift One Leg (Added Reps) ** (Superset 1)
- Total Volume: 308 Kg
- Total Sets: 1
- Total Reps: 14
- 22.0 kgs x 14 reps [PR]

** Crunches **
- Total Sets: 1
- Total Reps: 110
- 110 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.128 Kg
- Total Sets: 3
- Total Reps: 48
- 22.0 kgs x 22 reps
- 24.0 kgs x 16 reps
- 26.0 kgs x 10 reps

** Pull Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Push Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 36
- 36 reps

** Step Ups 20" Box To Back Lunges ** (Superset 8)
- Total Volume: 380,8 Kg
- Total Sets: 1
- Total Reps: 28
- 13.6 kgs x 28 reps

** Pull Up Heavy Warm Up ** (Superset 2)
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 18
- 13.6 kgs x 18 reps

** Push Up Heavy Warm Up ** (Superset 2)
- Total Volume: 367,2 Kg
- Total Sets: 1
- Total Reps: 27
- 13.6 kgs x 27 reps

** Squat Vest/Rucker Warm Up ** (Superset 2)
- Total Volume: 489,6 Kg
- Total Sets: 1
- Total Reps: 36
- 13.6 kgs x 36 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 376 Kg
- Total Sets: 1
- Total Reps: 20
- 18.8 kgs x 20 reps

** Squat Sandbag ** (Superset 3)
- Total Volume: 544 Kg
- Total Sets: 1
- Total Reps: 10
- 54.4 kgs x 10 reps

** Squat Vest/Rucker ** (Superset 3)
- Total Volume: 833 Kg
- Total Sets: 1
- Total Reps: 35
- 23.8 kgs x 35 reps [PR]

** Row Parallettes ** (Superset 4)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Dip Parallettes ** (Superset 4)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 468 Kg
- Total Sets: 1
- Total Reps: 18
- 26.0 kgs x 18 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 468 Kg
- Total Sets: 1
- Total Reps: 18
- 26.0 kgs x 18 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 169,4 Kg
- Total Sets: 1
- Total Reps: 14
- 12.1 kgs x 14 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Curl ** (Superset 7)
- Total Volume: 205,7 Kg
- Total Sets: 1
- Total Reps: 17
- 12.1 kgs x 17 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 242 Kg
- Total Sets: 1
- Total Reps: 20
- 12.1 kgs x 20 reps

** Curl easy ** (Superset 7)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

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

[Folterkeller]

FitNotes Workout - Freitag 31st Mai 2024
Time: 04:11 – 04:37 (25m 38s)
Total Volume: 7.389,6 Kg
Total Sets: 35
Total Reps: 603

Gut geschlafen, aber auch zu gut gegessen gestern.
Training war Rolle und Ruck

Heute bin ich doch etwas träge.

** 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

** Pull Up Heavy Warm Up ** (Superset 5)
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 18 reps
- 5.0 kgs x 7 reps

** Push Up Heavy Warm Up ** (Superset 5)
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 18 reps
- 5.0 kgs x 7 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 26
- 12.0 kgs x 26 reps

** Swing **
- Total Volume: 900 Kg
- Total Sets: 2
- Total Reps: 25
- 36.0 kgs x 17 reps
- 36.0 kgs x 8 reps

** Push Up Heavy **
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 19 reps
- 13.6 kgs x 6 reps

** Squat Sandbag **
- Total Volume: 1.279,2 Kg
- Total Sets: 1
- Total Reps: 26
- 49.2 kgs x 26 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 326,4 Kg
- Total Sets: 1
- Total Reps: 24
- 13.6 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 18 reps
- 5.0 kgs x 7 reps

** Crunches **
- Total Sets: 1
- Total Reps: 75
- 75 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 15 reps
- 13.6 kgs x 10 reps

** 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: 353,6 Kg
- Total Sets: 1
- Total Reps: 26
- 13.6 kgs x 26 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 26
- 22.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 26
- 22.0 kgs x 26 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 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: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 95 Kg
- Total Sets: 1
- Total Reps: 19
- 5.0 kgs x 19 reps

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

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 36:00

[Folterkeller]

FitNotes Workout - Freitag 31st Mai 2024
Time: 04:11 – 04:37 (25m 38s)
Total Volume: 7.389,6 Kg
Total Sets: 36
Total Reps: 603

Gut geschlafen, aber auch zu gut gegessen gestern.
Training war Rolle und Ruck

Heute bin ich doch etwas träge.

** 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

** Pull Up Heavy Warm Up ** (Superset 5)
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 18 reps
- 5.0 kgs x 7 reps

** Push Up Heavy Warm Up ** (Superset 5)
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 18 reps
- 5.0 kgs x 7 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 26
- 12.0 kgs x 26 reps

** Swing **
- Total Volume: 900 Kg
- Total Sets: 2
- Total Reps: 25
- 36.0 kgs x 17 reps
- 36.0 kgs x 8 reps

** Push Up Heavy **
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 19 reps
- 13.6 kgs x 6 reps

** Squat Sandbag **
- Total Volume: 1.279,2 Kg
- Total Sets: 1
- Total Reps: 26
- 49.2 kgs x 26 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 326,4 Kg
- Total Sets: 1
- Total Reps: 24
- 13.6 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 18 reps
- 5.0 kgs x 7 reps

** Crunches **
- Total Sets: 1
- Total Reps: 75
- 75 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 15 reps
- 13.6 kgs x 10 reps

** 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: 353,6 Kg
- Total Sets: 1
- Total Reps: 26
- 13.6 kgs x 26 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 26
- 22.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 26
- 22.0 kgs x 26 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 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: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 95 Kg
- Total Sets: 1
- Total Reps: 19
- 5.0 kgs x 19 reps

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

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 36:00

** Cycling **
- Total Sets: 1
- 22.0 km - 1:00:00 [das neue Rad heißt Black Cookie und ist ein starr XC Bike]

[Folterkeller]

FitNotes Workout - Samstag 1st Juni 2024

Total Volume: 9.439 Kg
Total Sets: 41
Total Reps: 652

** Tabata XCo Red **
- Total Sets: 1
- 04:00

Time: 04:10 – 04:41 (30m 39s)

** Pull Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 11 reps
- 13.6 kgs x 7 reps
- 13.6 kgs x 7 reps

** Push Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 11 reps
- 13.6 kgs x 7 reps
- 13.6 kgs x 7 reps

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

** Swing **
- Total Volume: 1.000 Kg
- Total Sets: 2
- Total Reps: 25
- 40.0 kgs x 14 reps
- 40.0 kgs x 11 reps

** Push Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 2
- Total Reps: 25
- 18.8 kgs x 17 reps
- 18.8 kgs x 8 reps

** Squat Sandbag **
- Total Volume: 1.305,6 Kg
- Total Sets: 1
- Total Reps: 24
- 54.4 kgs x 24 reps [35,6 plus 18,8 Weste]

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

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 18 reps
- 5.0 kgs x 7 reps

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

** Crunches **
- Total Sets: 1
- Total Reps: 75
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.100 Kg
- Total Sets: 3
- Total Reps: 50
- 22.0 kgs x 16 reps
- 22.0 kgs x 20 reps
- 22.0 kgs x 14 reps

** Pull Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 5 reps





** Row Parallettes ** (Superset 1)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Dip Parallettes ** (Superset 1)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Squat Vest/Rucker ** (Superset 1)
- 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 2)
- Total Volume: 832 Kg
- Total Sets: 1
- Total Reps: 32
- 26.0 kgs x 32 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 832 Kg
- Total Sets: 1
- Total Reps: 32
- 26.0 kgs x 32 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 205,7 Kg
- Total Sets: 1
- Total Reps: 17
- 12.1 kgs x 17 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 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: 90 Kg
- Total Sets: 1
- Total Reps: 18
- 5.0 kgs x 18 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 21
- 5.0 kgs x 21 reps

** Pull Up ** (Superset 6)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Push Up ** (Superset 6)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Air Squat ** (Superset 6)
- Total Sets: 1
- Total Reps: 10
- 10 reps

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

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 52:00

Später noch Rad

[Folterkeller]

FitNotes Workout - Sonntag 2nd Juni 2024
Total Volume: 5.397,8 Kg
Total Sets: 64
Total Reps: 673

Gestern 60 km chillige Radtour

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

** Pull Up ** (Superset 5)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 5)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Step Ups 20" Box Easy ** (Superset 5)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 600 Kg
- Total Sets: 5
- Total Reps: 50
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Crunches ** (Superset 5)
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Pull Up Heavy ** (Superset 6)
- Total Volume: 835,2 Kg
- Total Sets: 8
- Total Reps: 42
- 13.6 kgs x 8 reps
- 13.6 kgs x 8 reps
- 18.8 kgs x 6 reps
- 18.8 kgs x 6 reps
- 23.8 kgs x 4 reps
- 23.8 kgs x 4 reps
- 32.4 kgs x 3 reps
- 34.8 kgs x 3 reps

** Push Up Heavy ** (Superset 6)
- Total Volume: 835,2 Kg
- Total Sets: 8
- Total Reps: 42
- 13.6 kgs x 8 reps
- 13.6 kgs x 8 reps
- 18.8 kgs x 6 reps
- 18.8 kgs x 6 reps
- 23.8 kgs x 4 reps
- 23.8 kgs x 4 reps
- 32.4 kgs x 3 reps
- 34.8 kgs x 3 reps

** Step Ups 20" Box ** (Superset 6)
- Total Volume: 902,4 Kg
- Total Sets: 8
- Total Reps: 44
- 13.6 kgs x 8 reps
- 13.6 kgs x 8 reps
- 18.8 kgs x 6 reps
- 18.8 kgs x 6 reps
- 23.8 kgs x 4 reps
- 23.8 kgs x 4 reps
- 32.4 kgs x 4 reps
- 34.8 kgs x 4 reps

** Clean & Press KB Two Hands (Total Weight) **
- Total Volume: 640 Kg
- Total Sets: 3
- Total Reps: 24
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 32.0 kgs x 8 reps

** Row Parallettes Easy ** (Superset 1)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dip Parallettes Easy ** (Superset 1)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 30
- 16.0 kgs x 30 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 30
- 16.0 kgs x 30 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 30 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 12 reps
- 5.0 kgs x 8 reps

** Curl easy ** (Superset 3)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 54:00

[Folterkeller]

Frau und Kind sind beschäftigt, da bin ich noch flotte 21 km Rad gefahren

[Folterkeller]

FitNotes Workout - Montag 3rd Juni 2024
Total Volume: 4.922,7 Kg
Total Sets: 47
Total Reps: 592

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

** Pull Up ** (Superset 5)
- Total Sets: 4
- Total Reps: 48
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Push Up ** (Superset 5)
- Total Sets: 4
- Total Reps: 48
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Step Ups 20" Box Easy ** (Superset 5)
- Total Sets: 4
- Total Reps: 48
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 768 Kg
- Total Sets: 4
- Total Reps: 48
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Crunches ** (Superset 5)
- Total Sets: 4
- Total Reps: 96
- 24 reps
- 24 reps
- 24 reps
- 24 reps

** Pull Up Heavy ** (Superset 6)
- Total Volume: 572,8 Kg
- Total Sets: 4
- Total Reps: 36
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 8 reps

** Push Up Heavy ** (Superset 6)
- Total Volume: 572,8 Kg
- Total Sets: 4
- Total Reps: 36
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 8 reps

** Step Ups 20" Box ** (Superset 6)
- Total Volume: 652,8 Kg
- Total Sets: 4
- Total Reps: 36
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 23.8 kgs x 8 reps
- 23.8 kgs x 8 reps

** Squat Sandbag **
- Total Volume: 462,8 Kg
- Total Sets: 1
- Total Reps: 13
- 35.6 kgs x 13 reps

** Clean & Press KB Two Hands (Total Weight) **
- Total Volume: 320 Kg
- Total Sets: 1
- Total Reps: 10
- 32.0 kgs x 10 reps

** Row Parallettes Easy ** (Superset 1)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Dip Parallettes Easy ** (Superset 1)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 440 Kg
- Total Sets: 1
- Total Reps: 20
- 22.0 kgs x 20 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 440 Kg
- Total Sets: 1
- Total Reps: 20
- 22.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 133,1 Kg
- Total Sets: 1
- Total Reps: 11
- 12.1 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Curl ** (Superset 3)
- Total Volume: 133,1 Kg
- Total Sets: 1
- Total Reps: 11
- 12.1 kgs x 11 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 157,3 Kg
- Total Sets: 1
- Total Reps: 13
- 12.1 kgs x 13 reps

** Curl easy ** (Superset 3)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Cycling **
- Total Sets: 1
- 42.0 km - 1:52:00

Plus 20 weitere Kilometer im Laufe des Tages

[Folterkeller]

FitNotes Workout - Dienstag 4th Juni 2024
Total Volume: 5.732,5 Kg
Total Sets: 47
Total Reps: 629

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

** Pull Up ** (Superset 5)
- Total Sets: 4
- Total Reps: 52
- 13 reps
- 13 reps
- 13 reps
- 13 reps

** Push Up ** (Superset 5)
- Total Sets: 4
- Total Reps: 52
- 13 reps
- 13 reps
- 13 reps
- 13 reps

** Step Ups 20" Box Easy ** (Superset 5)
- Total Sets: 4
- Total Reps: 56
- 14 reps
- 14 reps
- 14 reps
- 14 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 896 Kg
- Total Sets: 4
- Total Reps: 56
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps

** Crunches ** (Superset 5)
- Total Sets: 4
- Total Reps: 120
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Pull Up Heavy ** (Superset 6)
- Total Volume: 637,6 Kg
- Total Sets: 4
- Total Reps: 40
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 9 reps

** Push Up Heavy ** (Superset 6)
- Total Volume: 637,6 Kg
- Total Sets: 4
- Total Reps: 40
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 9 reps

** Step Ups 20" Box ** (Superset 6)
- Total Volume: 802,4 Kg
- Total Sets: 4
- Total Reps: 44
- 13.6 kgs x 12 reps
- 13.6 kgs x 12 reps
- 23.8 kgs x 10 reps
- 23.8 kgs x 10 reps

** Squat Sandbag **
- Total Volume: 544 Kg
- Total Sets: 1
- Total Reps: 10
- 54.4 kgs x 10 reps

** Dip Parallettes ** (Superset 1)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Row Parallettes ** (Superset 1)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 8
- 24.0 kgs x 8 reps [PR]

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 468 Kg
- Total Sets: 1
- Total Reps: 18
- 26.0 kgs x 18 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 468 Kg
- Total Sets: 1
- Total Reps: 18
- 26.0 kgs x 18 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 157,3 Kg
- Total Sets: 1
- Total Reps: 13
- 12.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Curl ** (Superset 3)
- Total Volume: 157,3 Kg
- Total Sets: 1
- Total Reps: 13
- 12.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Curl easy ** (Superset 3)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

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

[Leucko]

Fleißig. Gibt es bei dir auch mal einen Restday?

[Folterkeller]

Aktuell ist das eher nicht fest eingeplant. Das ergibt sich wenn immer spontan.
Da die Gewichte aber auch nicht hoch sind und viel nach Tageslaune passiert, ist es noch gut regenerierbar.

[Folterkeller]

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Letzter Tag der Biketouren und ca 240 km in 5 Tagen.