•● still in progress ●•

[Folterkeller]

FitNotes Workout - Montag 2nd September 2024
Time: 04:21 – 04:54 (33m 41s)
Total Volume: 10.237,6 Kg
Total Sets: 49
Total Reps: 591

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 400 Kg
- Total Sets: 3
- Total Reps: 25
- 16.0 kgs x 11 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 6 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 400 Kg
- Total Sets: 3
- Total Reps: 25
- 16.0 kgs x 11 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 6 reps

** Deadlift ** (Superset 2)
- Total Volume: 1.456 Kg
- Total Sets: 3
- Total Reps: 26
- 56.0 kgs x 11 reps
- 56.0 kgs x 10 reps
- 56.0 kgs x 5 reps

** Sit Ups ** (Superset 2)
- Total Volume: 156 Kg
- Total Sets: 3
- Total Reps: 26
- 6.0 kgs x 11 reps
- 6.0 kgs x 10 reps
- 6.0 kgs x 5 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 432 Kg
- Total Sets: 1
- Total Reps: 24
- 18.0 kgs x 24 reps [PR]

** Push Up Heavy **
- Total Volume: 510 Kg
- Total Sets: 2
- Total Reps: 25
- 20.4 kgs x 15 reps
- 20.4 kgs x 10 reps

** Step Ups 20" Box **
- Total Volume: 582,4 Kg
- Total Sets: 1
- Total Reps: 26
- 22.4 kgs x 26 reps [PR]

** Squat **
- Total Volume: 1.344 Kg
- Total Sets: 2
- Total Reps: 24
- 56.0 kgs x 15 reps
- 56.0 kgs x 9 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 18 reps
- 5.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 900 Kg
- Total Sets: 2
- Total Reps: 50
- 18.0 kgs x 38 reps
- 18.0 kgs x 12 reps

** Pull Up Heavy **
- Total Volume: 510 Kg
- Total Sets: 4
- Total Reps: 25
- 20.4 kgs x 9 reps
- 20.4 kgs x 7 reps
- 20.4 kgs x 5 reps
- 20.4 kgs x 4 reps

** Lunges ** (Superset 3)
- Total Volume: 537,6 Kg
- Total Sets: 1
- Total Reps: 24
- 22.4 kgs x 24 reps [PR]

** Row Parallettes ** (Superset 3)
- Total Volume: 122,4 Kg
- Total Sets: 1
- Total Reps: 6
- 20.4 kgs x 6 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 122,4 Kg
- Total Sets: 1
- Total Reps: 6
- 20.4 kgs x 6 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 24
- 22.0 kgs x 24 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 24
- 22.0 kgs x 24 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 290,4 Kg
- Total Sets: 2
- Total Reps: 24
- 12.1 kgs x 13 reps
- 12.1 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 2
- Total Reps: 17
- 5.0 kgs x 9 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 2
- Total Reps: 17
- 5.0 kgs x 9 reps
- 5.0 kgs x 8 reps

** Arnold Press ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 2
- Total Reps: 17
- 5.0 kgs x 9 reps
- 5.0 kgs x 8 reps

** Curl ** (Superset 6)
- 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 6)
- Total Volume: 350,9 Kg
- Total Sets: 2
- Total Reps: 29
- 12.1 kgs x 15 reps
- 12.1 kgs x 14 reps

** Curl easy ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 2
- Total Reps: 36
- 5.0 kgs x 18 reps
- 5.0 kgs x 18 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 210 Kg
- Total Sets: 2
- Total Reps: 42
- 5.0 kgs x 21 reps
- 5.0 kgs x 21 reps

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

[Folterkeller]

FitNotes Workout - Montag 2nd September 2024

Total unnötig, aber diente der Stressbewältigung
Einmal durchgeballert

** Pull Up ** (Superset 7)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 7)
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 7)
- Total Sets: 5
- Total Reps: 150
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Side Lateral Dumbbell Raise Bent Over Easy 2 ** (Superset 7)
- Total Volume: 525 Kg
- Total Sets: 7
- Total Reps: 105
- 5.0 kgs x 15 reps [PR]
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Chin Up ** (Superset 8)
- Total Sets: 3
- Total Reps: 15
- 5 reps
- 5 reps
- 5 reps

** Push Up Diamond ** (Superset 8)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Crunches **
- Total Sets: 1
- Total Reps: 100
- 100 reps

[Netzokhul]

Direkt back 2 2adays

[Folterkeller]

Da fehlt noch ein bisschen der Wumms und Bumms, aber bei moderaten Windverhältnissen konnte ich gut den Stand der Dinge abfragen.

** Cycling **
- Total Sets: 2
- 34.8 km - 1:22:30
- 35.3 km - 1:25:20

In Summe bin ich zufrieden. Ohne die Arbeit dazwischen wäre es sogar ein netter Tag geworden

[Folterkeller]

Der Muskelkater vom Radfahren ist doch ziemlich ausgeprägt. Die Beine sind schwer wie Blei. Gewicht habe ich trotzdem wieder erhöht und mich ziemlich gut durchgebissen
FitNotes Workout - Mittwoch 4th September 2024

Total Volume: 10.958,5 Kg
Total Sets: 52
Total Reps: 616

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


Time: 04:15 – 04:49 (33m 59s)
** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 400 Kg
- Total Sets: 3
- Total Reps: 25
- 16.0 kgs x 12 reps [PR]
- 16.0 kgs x 9 reps
- 16.0 kgs x 4 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 400 Kg
- Total Sets: 3
- Total Reps: 25
- 16.0 kgs x 12 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 4 reps

** Deadlift ** (Superset 2)
- Total Volume: 1.508 Kg
- Total Sets: 3
- Total Reps: 26
- 58.0 kgs x 12 reps
- 58.0 kgs x 9 reps
- 58.0 kgs x 5 reps

** Sit Ups ** (Superset 2)
- Total Volume: 231,4 Kg
- Total Sets: 3
- Total Reps: 26
- 8.9 kgs x 12 reps
- 8.9 kgs x 9 reps
- 8.9 kgs x 5 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 24
- 20.0 kgs x 24 reps [PR]

** Push Up Heavy **
- Total Volume: 510 Kg
- Total Sets: 2
- Total Reps: 25
- 20.4 kgs x 17 reps
- 20.4 kgs x 8 reps

** Step Ups 20" Box **
- Total Volume: 668,8 Kg
- Total Sets: 1
- Total Reps: 22
- 30.4 kgs x 22 reps [PR]

** Squat **
- Total Volume: 1.392 Kg
- Total Sets: 2
- Total Reps: 24
- 58.0 kgs x 16 reps
- 58.0 kgs x 8 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 20 reps
- 5.0 kgs x 4 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.000 Kg
- Total Sets: 3
- Total Reps: 50
- 20.0 kgs x 30 reps [5 4 3 3]
- 20.0 kgs x 14 reps [4 3]
- 20.0 kgs x 6 reps

** Pull Up Heavy **
- Total Volume: 530,4 Kg
- Total Sets: 4
- Total Reps: 26
- 20.4 kgs x 11 reps
- 20.4 kgs x 6 reps
- 20.4 kgs x 6 reps
- 20.4 kgs x 3 reps


End Time


** Lunges ** (Superset 3)
- Total Volume: 496 Kg
- Total Sets: 1
- Total Reps: 20
- 24.8 kgs x 20 reps

** 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

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 22
- 24.0 kgs x 22 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 22
- 24.0 kgs x 22 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 302,5 Kg
- Total Sets: 2
- Total Reps: 25
- 12.1 kgs x 13 reps
- 12.1 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 95 Kg
- Total Sets: 2
- Total Reps: 19
- 5.0 kgs x 10 reps
- 5.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 95 Kg
- Total Sets: 2
- Total Reps: 19
- 5.0 kgs x 10 reps
- 5.0 kgs x 9 reps

** Arnold Press ** (Superset 5)
- Total Volume: 95 Kg
- Total Sets: 2
- Total Reps: 19
- 5.0 kgs x 10 reps
- 5.0 kgs x 9 reps

** High Pull ** (Superset 5)
- Total Volume: 190 Kg
- Total Sets: 2
- Total Reps: 19
- 10.0 kgs x 10 reps [PR]
- 10.0 kgs x 9 reps

** Curl ** (Superset 6)
- Total Volume: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 14 reps
- 12.1 kgs x 12 reps

** Skullcrusher KH ** (Superset 6)
- 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 6)
- Total Volume: 190 Kg
- Total Sets: 2
- Total Reps: 38
- 5.0 kgs x 20 reps
- 5.0 kgs x 18 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 2
- Total Reps: 44
- 5.0 kgs x 24 reps
- 5.0 kgs x 20 reps

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

[Folterkeller]

Gestern 70 km Arbeitsweg. Der Rückweg davon war ziemlich bescheiden

Training heute war okay. Der Plan, sich irgendwie durchzubringen, geht scheinbar auf. Zwar ist die Puste immer noch der limitierende Faktor, aber es wird langsam und stetig besser

FitNotes Workout - Freitag 6th September 2024

Total Volume: 11.722,4 Kg
Total Sets: 53
Total Reps: 642

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

Time: 04:08 – 04:44 (36m 02s)
** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 400 Kg
- Total Sets: 3
- Total Reps: 25
- 16.0 kgs x 14 reps [PR]
- 16.0 kgs x 8 reps
- 16.0 kgs x 3 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 400 Kg
- Total Sets: 3
- Total Reps: 25
- 16.0 kgs x 14 reps [Negative Ausführung]
- 16.0 kgs x 8 reps
- 16.0 kgs x 3 reps

** Deadlift ** (Superset 2)
- Total Volume: 1.612 Kg
- Total Sets: 3
- Total Reps: 26
- 62.0 kgs x 11 reps
- 62.0 kgs x 9 reps
- 62.0 kgs x 6 reps

** Leg Lever ** (Superset 2)
- Total Sets: 3
- Total Reps: 26
- 11 reps
- 9 reps
- 6 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 576 Kg
- Total Sets: 2
- Total Reps: 24
- 24.0 kgs x 20 reps [PR]
- 24.0 kgs x 4 reps

** Push Up Heavy **
- Total Volume: 535 Kg
- Total Sets: 2
- Total Reps: 25
- 21.4 kgs x 18 reps [PR]
- 21.4 kgs x 7 reps

** Step Ups 20" Box **
- Total Volume: 816,4 Kg
- Total Sets: 1
- Total Reps: 26
- 31.4 kgs x 26 reps [PR]

** Squat **
- Total Volume: 1.488 Kg
- Total Sets: 2
- Total Reps: 24
- 62.0 kgs x 16 reps
- 62.0 kgs x 8 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 20 reps
- 5.0 kgs x 4 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.000 Kg
- Total Sets: 2
- Total Reps: 50
- 20.0 kgs x 32 reps [5 5 3 3]
- 20.0 kgs x 18 reps [5 4]

** Pull Up Heavy **
- Total Volume: 535 Kg
- Total Sets: 4
- Total Reps: 25
- 21.4 kgs x 10 reps
- 21.4 kgs x 6 reps
- 21.4 kgs x 5 reps
- 21.4 kgs x 4 reps

Timer Ende
** Lunges ** (Superset 3)
- Total Volume: 753,6 Kg
- Total Sets: 1
- Total Reps: 24
- 31.4 kgs x 24 reps [PR]

** Row Parallettes ** (Superset 3)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Dip Parallettes ** (Superset 3)
- 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 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: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 15 reps
- 12.1 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Arnold Press ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** High Pull ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 20
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Curl ** (Superset 6)
- Total Volume: 326,7 Kg
- Total Sets: 2
- Total Reps: 27
- 12.1 kgs x 14 reps
- 12.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 375,1 Kg
- Total Sets: 2
- Total Reps: 31
- 12.1 kgs x 16 reps
- 12.1 kgs x 15 reps

** Curl easy ** (Superset 6)
- Total Volume: 205 Kg
- Total Sets: 2
- Total Reps: 41
- 5.0 kgs x 21 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 245 Kg
- Total Sets: 2
- Total Reps: 49
- 5.0 kgs x 25 reps
- 5.0 kgs x 24 reps

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

Arg merkwürdig, dass ich nach 3000 km auf dem Rad urplötzlich Probleme mit den Händen bekomme, bei gleich gebliebenen Setup.
heute also mal nen anderen Lenker versucht und der war leider auch noch nicht so ganz die Offenbarung.
Als nächstes muss ich wohl mal neue Griffe testen.

** Cycling **
- Total Sets: 1
- 23.4 km - 59:00 total langsam, weil ständig Rum geschraubt.

[Netzokhul]

Habe das Gefühl das es sich schnell weird anfühlt beim Wiedereinstieg auf dem Rad nach selbt nur einigen Tagen bis Wochen Pause.
Denke das mit den Händen erledigt sich relativ fix von alleine wieder.

[Folterkeller]

Ca 60 Minuten pumpen.


FitNotes Workout - Samstag 7th September 2024
Total Volume: 8.787 Kg
Total Sets: 60
Total Reps: 1010

** Crunches **
- Total Sets: 1
- Total Reps: 100
- 100 reps

** Swing One Hand **
- Total Volume: 1.200 Kg
- Total Sets: 1
- Total Reps: 100
- 12.0 kgs x 100 reps [PR]

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 952 Kg
- Total Sets: 7
- Total Reps: 70
- 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
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.904 Kg
- Total Sets: 7
- Total Reps: 140
- 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
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 2.856 Kg
- Total Sets: 7
- Total Reps: 210
- 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
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps

** Chin Up ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Push Up Diamond ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Front Raise Easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps [PR]
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Overhead Press Easy ** (Superset 3)
- Total Volume: 500 Kg
- Total Sets: 5
- Total Reps: 50
- 10.0 kgs x 10 reps [PR]
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** High Pull ** (Superset 3)
- Total Volume: 500 Kg
- Total Sets: 5
- Total Reps: 50
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy 2 **
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps [PR]

** Leg Lever **
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 41:00

[Folterkeller]

FitNotes Workout - Montag 9th September 2024
Total Volume: 8.915,3 Kg
Total Sets: 50
Total Reps: 688

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

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 30
- 12.0 kgs x 30 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 448,8 Kg
- Total Sets: 3
- Total Reps: 33
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 897,6 Kg
- Total Sets: 3
- Total Reps: 66
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.346,4 Kg
- Total Sets: 3
- Total Reps: 99
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps

** Swing One Hand **
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 30
- 20.0 kgs x 30 reps

** Swing **
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 10
- 48.0 kgs x 10 reps

** Leg Lever **
- Total Sets: 1
- Total Reps: 11
- 11 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 526,4 Kg
- Total Sets: 3
- Total Reps: 28
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 8 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 846 Kg
- Total Sets: 3
- Total Reps: 45
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 13 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 1.052,8 Kg
- Total Sets: 3
- Total Reps: 56
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 16 reps

** Crunches **
- Total Sets: 1
- Total Reps: 70
- 70 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 528 Kg
- Total Sets: 3
- Total Reps: 24
- 22.0 kgs x 8 reps
- 22.0 kgs x 8 reps
- 22.0 kgs x 8 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Lunges ** (Superset 3)
- Total Volume: 345,6 Kg
- Total Sets: 1
- Total Reps: 12
- 28.8 kgs x 12 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 205,7 Kg
- Total Sets: 2
- Total Reps: 17
- 12.1 kgs x 8 reps
- 12.1 kgs x 9 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 2
- Total Reps: 15
- 5.0 kgs x 7 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 2
- Total Reps: 15
- 5.0 kgs x 7 reps
- 5.0 kgs x 8 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 2
- Total Reps: 15
- 5.0 kgs x 7 reps
- 5.0 kgs x 8 reps

** Arnold Press ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 2
- Total Reps: 15
- 5.0 kgs x 7 reps
- 5.0 kgs x 8 reps

** High Pull ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 15
- 10.0 kgs x 7 reps
- 10.0 kgs x 8 reps

** Chin Up Heavy ** (Superset 6)
- Total Volume: 45 Kg
- Total Sets: 1
- Total Reps: 9
- 5.0 kgs x 9 reps

** Push Up Diamond Heavy ** (Superset 6)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Curl ** (Superset 7)
- Total Volume: 108,9 Kg
- Total Sets: 1
- Total Reps: 9
- 12.1 kgs x 9 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 133,1 Kg
- Total Sets: 1
- Total Reps: 11
- 12.1 kgs x 11 reps

** Curl easy ** (Superset 7)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

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

** Treadmill **
- Total Sets: 1
- 1.0 km - 07:10

Plus 15 Minuten irgendein Fitnesstest auf dem Laufband, den ich aber gefailt und nicht ansatzweise verstanden habe. Bis 12 kmh und Puls 170 laut Gurt in 15 Minuten und scheinbar hätte ich aber selbsttätig noch die Geschwindigkeit erhöhen und mehr Kilometer laufen müssen

[HungrigerBiber]

Mit welchem Ziel den Fitnesstest?

[Folterkeller]

Ausprobieren was das Laufband kann und was das für ein Test ist

Da war keine Beschreibung bei dem Test bei. Ich habe einfach stupide auf Start gedrückt

[Netzokhul]

Also du hast ein neues Laufband?
Was für 1?

[Folterkeller]

Ne, ich nicht.

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FitNotes Workout - Mittwoch 11th September 2024
Total Volume: 11.479,4 Kg
Total Sets: 57
Total Reps: 844

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

Warm up
** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 30
- 16.0 kgs x 30 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 476 Kg
- Total Sets: 3
- Total Reps: 35
- 13.6 kgs x 12 reps
- 13.6 kgs x 12 reps
- 13.6 kgs x 11 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 952 Kg
- Total Sets: 3
- Total Reps: 70
- 13.6 kgs x 24 reps
- 13.6 kgs x 24 reps
- 13.6 kgs x 22 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.428 Kg
- Total Sets: 3
- Total Reps: 105
- 13.6 kgs x 36 reps [PR]
- 13.6 kgs x 36 reps
- 13.6 kgs x 33 reps

** Swing One Hand **
- Total Volume: 640 Kg
- Total Sets: 1
- Total Reps: 32
- 20.0 kgs x 32 reps


Training
** Swing **
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 11
- 48.0 kgs x 11 reps

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

** Pull Up Heavy ** (Superset 2)
- Total Volume: 601,6 Kg
- Total Sets: 3
- Total Reps: 32
- 18.8 kgs x 12 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 9 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 940 Kg
- Total Sets: 3
- Total Reps: 50
- 18.8 kgs x 18 reps
- 18.8 kgs x 17 reps
- 18.8 kgs x 15 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 1.165,6 Kg
- Total Sets: 3
- Total Reps: 62
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 18 reps

** Squat Sandbag **
- Total Volume: 591,8 Kg
- Total Sets: 1
- Total Reps: 11
- 53.8 kgs x 11 reps [Sandbag 35 + Weight Vest]

** Crunches **
- Total Sets: 1
- Total Reps: 105
- 105 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 632 Kg
- Total Sets: 3
- Total Reps: 28
- 22.0 kgs x 10 reps [PR]
- 22.0 kgs x 10 reps
- 24.0 kgs x 8 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 338,4 Kg
- Total Sets: 2
- Total Reps: 18
- 18.8 kgs x 10 reps
- 18.8 kgs x 8 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 338,4 Kg
- Total Sets: 2
- Total Reps: 18
- 18.8 kgs x 10 reps
- 18.8 kgs x 8 reps

** Lunges ** (Superset 3)
- Total Volume: 633,6 Kg
- Total Sets: 2
- Total Reps: 22
- 28.8 kgs x 12 reps
- 28.8 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 229,9 Kg
- Total Sets: 2
- Total Reps: 19
- 12.1 kgs x 10 reps
- 12.1 kgs x 9 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 2
- Total Reps: 18
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps

** High Pull ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 2
- Total Reps: 18
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps

** Chin Up Heavy ** (Superset 6)
- Total Volume: 190,4 Kg
- Total Sets: 2
- Total Reps: 14
- 13.6 kgs x 8 reps
- 13.6 kgs x 6 reps

** Push Up Diamond Heavy ** (Superset 6)
- Total Volume: 231,2 Kg
- Total Sets: 2
- Total Reps: 17
- 13.6 kgs x 9 reps
- 13.6 kgs x 8 reps

** Curl ** (Superset 7)
- Total Volume: 145,2 Kg
- Total Sets: 1
- Total Reps: 12
- 12.1 kgs x 12 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 157,3 Kg
- Total Sets: 1
- Total Reps: 13
- 12.1 kgs x 13 reps

** Curl easy ** (Superset 7)
- Total Volume: 70 Kg
- Total Sets: 1
- Total Reps: 14
- 5.0 kgs x 14 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

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

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 39:00

[Leucko]

Muss ich mir mal anschauen. Meine Frau hat auch Interesse an einem Laufband signalisiert. Was gut ist da ich gerne eins hätte
Wieviel hast du bezahlt?

[Folterkeller]

Neu mit Bodenschutz und pflege-Silikon 1200 meine ich.
Da gab es gerade Angebote, als wir gekauft hatten

Das TX 50 liegt gerade bei 1800 aktuell, ist vom Laufgefühl etwas härter, wirkt optisch etwas wertiger, ist aber auch deutlich bulliger. Dafür gebraucht auch häufig zu finden