•● still in progress ●•

[Folterkeller]

Erste warme Nacht und ich bin direkt genervt vom "Sommer"

Ich bleibe bei 15-20 Grad Wohlfühltemperatur

FitNotes Workout - Mittwoch 26th Juni 2024
Total Volume: 9.757,6 Kg
Total Sets: 48
Total Reps: 641

Diese Woche geht es Mal nicht mit dem Rad ins Büro und somit gab es gestern nur easy 30 km Rolle in 51 Minuten

Zum Ende hin hatte ich zu viel Pump in den Armen. Letzte Supersatz ging gar nicht mehr

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

** Deadlift ** (Superset 8)
- Total Volume: 1.380 Kg
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Crunches ** (Superset 8)
- Total Sets: 3
- Total Reps: 126
- 42 reps
- 42 reps
- 42 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 650 Kg
- Total Sets: 4
- Total Reps: 27
- 26.9 kgs x 7 reps
- 26.9 kgs x 7 reps
- 26.9 kgs x 6 reps
- 16.0 kgs x 7 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 940,1 Kg
- Total Sets: 4
- Total Reps: 39
- 26.9 kgs x 10 reps
- 26.9 kgs x 10 reps
- 26.9 kgs x 9 reps
- 16.0 kgs x 10 reps

** Squat ** (Superset 1)
- Total Volume: 1.312 Kg
- Total Sets: 3
- Total Reps: 16
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 6 reps

** Step Ups 20" Box ** (Superset 1)
- Total Volume: 684 Kg
- Total Sets: 3
- Total Reps: 38
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps
- 18.0 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 960 Kg
- Total Sets: 4
- Total Reps: 44
- 24.0 kgs x 12 reps
- 24.0 kgs x 10 reps
- 26.0 kgs x 8 reps
- 16.0 kgs x 14 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps [PR]

** Dip Parallettes ** (Superset 4)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps [PR]

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 560 Kg
- Total Sets: 1
- Total Reps: 20
- 28.0 kgs x 20 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 560 Kg
- Total Sets: 1
- Total Reps: 20
- 28.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 292,6 Kg
- Total Sets: 2
- Total Reps: 22
- 13.3 kgs x 16 reps
- 13.3 kgs x 6 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 13 reps
- 5.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 13 reps
- 5.0 kgs x 9 reps

** Curl ** (Superset 7)
- Total Volume: 226,1 Kg
- Total Sets: 1
- Total Reps: 17
- 13.3 kgs x 17 reps [PR]

** Skullcrusher KH ** (Superset 7)
- Total Volume: 239,4 Kg
- Total Sets: 1
- Total Reps: 18
- 13.3 kgs x 18 reps

** Curl easy ** (Superset 7)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 18
- 5.0 kgs x 18 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 21
- 5.0 kgs x 21 reps

** Pull Up ** (Superset 9)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Push Up ** (Superset 9)
- Total Sets: 2
- Total Reps: 48
- 24 reps
- 24 reps

** Lunges ** (Superset 9)
- Total Volume: 712 Kg
- Total Sets: 2
- Total Reps: 20
- 35.6 kgs x 10 reps
- 35.6 kgs x 10 reps

** Arnold Press ** (Superset 9)
- Total Volume: 300 Kg
- Total Sets: 2
- Total Reps: 30
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

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

[Leucko]

Ja, ist echt so. Schlafzimmer schon über 21°.
Homegym konnte ich mit Mühe etwas darunter halten (19,6°C).

[Folterkeller]

Eigentlich wäre heute Rolle angesagt. Aber irgendwie habe ich gerade keine Serie oder Filme, die mich reizen und meine Motivation fürs Rad war unterirdisch

7,1 km Rucking in 70:30 Minuten. Angepeilte pace knapp verpasst, dafür einmal fast aufs Maul gelegt (feuchte Wiese und leicht abschüssig)

[Folterkeller]

IMG_20240628_051952.jpg

FitNotes Workout - Freitag 28th Juni 2024
Total Volume: 10.150,4 Kg
Total Sets: 47
Total Reps: 648

Nächste Tropennacht und 21 Grad bei 88!% Luftfeuchtigkeit.

Gestern machte mich das Wetter übelst träge. Aktuell geht's noch.

Was momentan ein Riesenproblem ist, ist die Ernährung. Ich muss dringend den Zucker reduzieren. Aber diese Woche wird das vermutlich schon wieder nichts ...
Hoffentlich wird es im Urlaub besser

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

** Deadlift ** (Superset 8)
- Total Volume: 1.440 Kg
- Total Sets: 3
- Total Reps: 15
- 96.0 kgs x 5 reps
- 96.0 kgs x 5 reps
- 96.0 kgs x 5 reps

** Crunches ** (Superset 8)
- Total Sets: 3
- Total Reps: 150
- 50 reps
- 50 reps
- 50 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 567,5 Kg
- Total Sets: 4
- Total Reps: 23
- 29.3 kgs x 5 reps
- 29.3 kgs x 5 reps
- 29.3 kgs x 5 reps
- 16.0 kgs x 8 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 911,2 Kg
- Total Sets: 4
- Total Reps: 37
- 29.3 kgs x 8 reps
- 29.3 kgs x 8 reps
- 29.3 kgs x 8 reps
- 16.0 kgs x 13 reps

** Squat ** (Superset 1)
- Total Volume: 1.320 Kg
- Total Sets: 3
- Total Reps: 15
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Step Ups 20" Box ** (Superset 1)
- Total Volume: 816 Kg
- Total Sets: 3
- Total Reps: 36
- 21.0 kgs x 12 reps
- 21.0 kgs x 12 reps
- 26.0 kgs x 12 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.024 Kg
- Total Sets: 4
- Total Reps: 44
- 24.0 kgs x 14 reps
- 24.0 kgs x 10 reps
- 26.0 kgs x 8 reps
- 20.0 kgs x 12 reps

** Pull Up Heavy Warm Up ** (Superset 4)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Push Up Heavy Warm Up ** (Superset 4)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

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

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

** Squat Vest/Rucker Warm Up ** (Superset 4)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 24
- 28.0 kgs x 24 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 24
- 28.0 kgs x 24 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 319,2 Kg
- Total Sets: 2
- Total Reps: 24
- 13.3 kgs x 16 reps
- 13.3 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 13 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 13 reps
- 5.0 kgs x 8 reps

** Curl ** (Superset 7)
- Total Volume: 226,1 Kg
- Total Sets: 1
- Total Reps: 17
- 13.3 kgs x 17 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 239,4 Kg
- Total Sets: 1
- Total Reps: 18
- 13.3 kgs x 18 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: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Pull Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Push Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 33
- 33 reps

** Lunges ** (Superset 9)
- Total Volume: 498,4 Kg
- Total Sets: 1
- Total Reps: 14
- 35.6 kgs x 14 reps

** Arnold Press ** (Superset 9)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps [PR]

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

Heute war aber ordentlich Power da. Vor allem hinten raus ging noch einiges. Dafür habe ich aber mit 80 Minuten heute echt lange benötigt

[Leucko]

Hatte heute fast exakt gleiche Bedingungen (Temperatur und Luftfeuchte).
Habe aber zum Glück fast 2qm Fenster an gegenüberliegenden enden des Raums das macht es etwas erträglicher.

[Christoph]

Hab das Glück im Keller noch unter 20 Grad zu sein. Aber wenn du wieder hochgehst wirst du quasi erschlagen.

Btw.: haha, bei mir ist im Urlaub die Ernährung noch nie besser geworden .

[Leucko]

Merkst du denn übermäßigen Zuckerkonsum negativ? Bei deinem Aktivitätslevel ist ja ungewolltes zunehmen eher nicht das Problem oder?

[Folterkeller]

Doch doch, ich würde zunehmen. Aber auf Zucker ziehe ich Wasser wie ein Schwamm und mache die Form deutlich schlechter als sie ist

[Christoph]

Ich finde man fühlt sich auch immer einfach nicht gut. Häufig hängt viel Zucker essen ja auch in Zusammenhang mit Fett und Salz.

[Folterkeller]

FitNotes Workout - Samstag 29th Juni 2024
Time: 04:27 – 04:44 (17m 22s)
Total Volume: 3.269 Kg
Total Sets: 21
Total Reps: 611

Heute morgen bin ich aufgewacht und habe voll Allergie. Ich hoffe das liegt irgendwie am Wetter. Es ist hier coolerweise 8 Grad kälter als gestern morgen.
Die Temperatur im Keller ist immer noch über 20, aber die Luftfeuchtigkeit ist runter

Pullups und Dips liefen heute richtig gut. Da hätte ich sicherlich noch was rauskitzeln können.

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

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

** Pull Up **
- Total Sets: 3
- Total Reps: 50
- 27 reps
- 14 reps
- 9 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 30
- 12.0 kgs x 30 reps

** Swing One Hand **
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 20
- 12.0 kgs x 20 reps

** Push Up **
- Total Sets: 2
- Total Reps: 50
- 36 reps
- 14 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: 27
- 27 reps

** Dip Parallettes Easy ** (Superset 1)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 56
- 12.0 kgs x 56 reps [PR]

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 56
- 12.0 kgs x 56 reps [PR]

** 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: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Curl easy ** (Superset 3)
- Total Volume: 175 Kg
- Total Sets: 1
- Total Reps: 35
- 5.0 kgs x 35 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 40
- 5.0 kgs x 40 reps

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

[Folterkeller]

Vorgestern leichtes Krafttraining, da angeschlagen
Gestern Rolle

FitNotes Workout - Mittwoch 3rd Juli 2024

Total Volume: 10.207,7 Kg
Total Sets: 40
Total Reps: 488

Clean and Press lief richtig mies. Das ist sofort eingebrochen nach der Volumenreduzierung.
Aber das kommt zum Herbst wieder

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


Time: 04:22 – 04:59 (37m 30s)
** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Deadlift ** (Superset 2)
- Total Volume: 1.728 Kg
- Total Sets: 3
- Total Reps: 24
- 72.0 kgs x 9 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 7 reps

** Sit Ups ** (Superset 2)
- Total Volume: 120 Kg
- Total Sets: 3
- Total Reps: 24
- 5.0 kgs x 9 reps
- 5.0 kgs x 8 reps
- 5.0 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

** Push Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 2
- Total Reps: 25
- 18.8 kgs x 18 reps
- 18.8 kgs x 7 reps

** Squat **
- Total Volume: 1.944 Kg
- Total Sets: 4
- Total Reps: 27
- 72.0 kgs x 7 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 6 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 451,2 Kg
- Total Sets: 1
- Total Reps: 24
- 18.8 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 17 reps
- 5.0 kgs x 8 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 22 reps
- 22.0 kgs x 18 reps
- 22.0 kgs x 10 reps

** Pull Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 6 reps


Timer Ende


** Row Parallettes ** (Superset 3)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Lunges ** (Superset 3)
- Total Volume: 427,2 Kg
- Total Sets: 1
- Total Reps: 12
- 35.6 kgs x 12 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 520 Kg
- Total Sets: 1
- Total Reps: 20
- 26.0 kgs x 20 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 520 Kg
- Total Sets: 1
- Total Reps: 20
- 26.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Curl ** (Superset 6)
- Total Volume: 188,7 Kg
- Total Sets: 1
- Total Reps: 17
- 11.1 kgs x 17 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: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

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

Die Art von Training mag ich einfach am liebsten. Im April hatte ich das testweise ja mal täglich durchgezogen und mich gut abgeschlossen, dafür ist die Kraftausdauer explodiert.

[Leucko]

Es wird wieder angenehmer im Homegym:

[Folterkeller]

Ja, es wird. Heute 19,6 bei 67%

FitNotes Workout - Freitag 5th Juli 2024

Total Volume: 10.877,1 Kg
Total Sets: 38
Total Reps: 525

Gestern gemütlich Rolle und ein ganz langsamer Ruck.

Heute noch einmal Vollgas, bevor es dann ein paar Wochen nur TRX im Norden geben wird (Route mehr oder weniger spontan)

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


Time: 04:16 – 04:49 (33m 27s)
Das war deutlich schneller als gedacht

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 17 reps
- 13.6 kgs x 8 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 17 reps
- 13.6 kgs x 8 reps

** Deadlift ** (Superset 2)
- Total Volume: 1.872 Kg
- Total Sets: 3
- Total Reps: 26
- 72.0 kgs x 10 reps
- 72.0 kgs x 9 reps
- 72.0 kgs x 7 reps

** Sit Ups ** (Superset 2)
- Total Volume: 130 Kg
- Total Sets: 3
- Total Reps: 26
- 5.0 kgs x 10 reps
- 5.0 kgs x 9 reps
- 5.0 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

** 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 **
- Total Volume: 1.872 Kg
- Total Sets: 3
- Total Reps: 26
- 72.0 kgs x 9 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 7 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 451,2 Kg
- Total Sets: 1
- Total Reps: 24
- 18.8 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 20 reps
- 5.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.100 Kg
- Total Sets: 2
- Total Reps: 50
- 22.0 kgs x 28 reps
- 22.0 kgs x 22 reps

** Pull Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps


Timer Ende

** Row Parallettes ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Lunges ** (Superset 3)
- Total Volume: 712 Kg
- Total Sets: 1
- Total Reps: 20
- 35.6 kgs x 20 reps [PR]

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- 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 4)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 233,1 Kg
- Total Sets: 1
- Total Reps: 21
- 11.1 kgs x 21 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 1
- Total Reps: 14
- 5.0 kgs x 14 reps

** Curl ** (Superset 6)
- Total Volume: 233,1 Kg
- Total Sets: 1
- Total Reps: 21
- 11.1 kgs x 21 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 255,3 Kg
- Total Sets: 1
- Total Reps: 23
- 11.1 kgs x 23 reps

** Curl easy ** (Superset 6)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 21
- 5.0 kgs x 21 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 115 Kg
- Total Sets: 1
- Total Reps: 23
- 5.0 kgs x 23 reps

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

[Folterkeller]

FitNotes Workout - Sonntag 14th Juli 2024
Total Volume: 5.329 Kg
Total Sets: 45
Total Reps: 420

Nach jeden Tag etwas wandern mit Rucksack waren Kniebeugen richtig fies. Ich musste es aber auch für meine Verhältnisse übertreiben.
Zusätzlich habe ich den Schwerpunkt von Kettlebells Zuhause zu Hexagon Kurzhanteln hier deutlich unterschätzt

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

** Squat **
- Total Volume: 1.600 Kg
- Total Sets: 5
- Total Reps: 22
- 60.0 kgs x 10 reps
- 80.0 kgs x 6 reps
- 90.0 kgs x 4 reps
- 100.0 kgs x 1 rep
- 60.0 kgs x 1 rep

** Deadlift One Leg (Added Reps) **
- Total Volume: 700 Kg
- Total Sets: 3
- Total Reps: 28
- 25.0 kgs x 8 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Lunges **
- Total Volume: 820 Kg
- Total Sets: 3
- Total Reps: 24
- 30.0 kgs x 10 reps
- 35.0 kgs x 8 reps
- 40.0 kgs x 6 reps

** Pull Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 60
- 15 reps
- 15 reps
- 15 reps
- 15 reps

** Push Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 100
- 25 reps
- 25 reps
- 25 reps
- 25 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 400 Kg
- Total Sets: 2
- Total Reps: 22
- 25.0 kgs x 12 reps
- 10.0 kgs x 10 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 400 Kg
- Total Sets: 2
- Total Reps: 22
- 25.0 kgs x 12 reps
- 10.0 kgs x 10 reps

** Arnold Press **
- Total Volume: 415 Kg
- Total Sets: 4
- Total Reps: 32
- 10.0 kgs x 11 reps
- 12.5 kgs x 9 reps [PR]
- 15.0 kgs x 7 reps [PR]
- 17.5 kgs x 5 reps [PR]

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 240 Kg
- Total Sets: 3
- Total Reps: 24
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 90 Kg
- Total Sets: 3
- Total Reps: 15
- 6.0 kgs x 5 reps
- 6.0 kgs x 5 reps
- 6.0 kgs x 5 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 90 Kg
- Total Sets: 3
- Total Reps: 15
- 6.0 kgs x 5 reps [PR]
- 6.0 kgs x 5 reps
- 6.0 kgs x 5 reps

** Curl ** (Superset 4)
- Total Volume: 175 Kg
- Total Sets: 2
- Total Reps: 14
- 12.5 kgs x 7 reps
- 12.5 kgs x 7 reps

** Skullcrusher KH ** (Superset 4)
- Total Volume: 175 Kg
- Total Sets: 2
- Total Reps: 14
- 12.5 kgs x 7 reps
- 12.5 kgs x 7 reps

** Curl easy ** (Superset 4)
- Total Volume: 112 Kg
- Total Sets: 2
- Total Reps: 14
- 8.0 kgs x 7 reps [PR]
- 8.0 kgs x 7 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 112 Kg
- Total Sets: 2
- Total Reps: 14
- 8.0 kgs x 7 reps [PR]
- 8.0 kgs x 7 reps

Muskeln krampfen fast. War gut

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