•● still in progress ●•

[Folterkeller]

Rückweg lief trotz Gegenwind ziemlich gut. Das lag aber wohl auch am sehr reichhaltigen Mittag.
Quarkpfannkuchen mit Apfel, Mandeln und ordentlich Zimt und Zucker.
Zuhause gab es Kuchen und Erdnussbutter Marmelade Toast.

Zum Abendessen Wraps mit Feta, Hack, ei und Grünzeug.

Die Speicher sollten also randvoll sein

Ich hatte mir vor Monaten im Sale eine weitere Gewichtsweste geordert.
Jetzt liegen hier 10 + 13,4 + 18,8 kg Westen rum. Das sollte für das Training wohl ausreichen

[Folterkeller]

Tod durch Volumen


FitNotes Workout - Freitag 20th September 2024
Total Volume: 11.859 Kg
Total Sets: 49
Total Reps: 1095

27:30 min
31:45 min

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 18 reps
- 10.2 kgs x 11 reps
- 10.2 kgs x 6 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 18 reps
- 10.2 kgs x 11 reps
- 10.2 kgs x 6 reps

** Swing One Hand **
- Total Volume: 840 Kg
- Total Sets: 1
- Total Reps: 70
- 12.0 kgs x 70 reps

** Push Up Heavy **
- Total Volume: 357 Kg
- Total Sets: 2
- Total Reps: 35
- 10.2 kgs x 25 reps
- 10.2 kgs x 10 reps

** Squat Sandbag **
- Total Volume: 3.164 Kg
- Total Sets: 2
- Total Reps: 70
- 45.2 kgs x 55 reps [PR]
- 45.2 kgs x 15 reps

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

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 840 Kg
- Total Sets: 1
- Total Reps: 70
- 12.0 kgs x 70 reps [PR]

** Pull Up Heavy **
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 15 reps
- 10.2 kgs x 11 reps
- 10.2 kgs x 9 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 13 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 10 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 13 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 10 reps

** Swing **
- Total Volume: 840 Kg
- Total Sets: 1
- Total Reps: 70
- 12.0 kgs x 70 reps

** Push Up Diamond Heavy **
- Total Volume: 357 Kg
- Total Sets: 2
- Total Reps: 35
- 10.2 kgs x 20 reps [PR]
- 10.2 kgs x 15 reps

** Lunges **
- Total Volume: 439,2 Kg
- Total Sets: 1
- Total Reps: 36
- 12.2 kgs x 36 reps [PR]

** Step Ups 20" Box **
- Total Volume: 414,8 Kg
- Total Sets: 1
- Total Reps: 34
- 12.2 kgs x 34 reps

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 35
- 35 reps

** Leg Lever **
- Total Sets: 1
- Total Reps: 35
- 35 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 840 Kg
- Total Sets: 1
- Total Reps: 70
- 12.0 kgs x 70 reps

** Chin Up Heavy **
- Total Volume: 357 Kg
- Total Sets: 4
- Total Reps: 35
- 10.2 kgs x 13 reps [PR]
- 10.2 kgs x 8 reps
- 10.2 kgs x 7 reps
- 10.2 kgs x 7 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 175 Kg
- Total Sets: 2
- Total Reps: 35
- 5.0 kgs x 20 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 175 Kg
- Total Sets: 2
- Total Reps: 35
- 5.0 kgs x 20 reps
- 5.0 kgs x 15 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 175 Kg
- Total Sets: 2
- Total Reps: 35
- 5.0 kgs x 20 reps [PR]
- 5.0 kgs x 15 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 350 Kg
- Total Sets: 2
- Total Reps: 35
- 10.0 kgs x 20 reps [PR]
- 10.0 kgs x 15 reps

** High Pull ** (Superset 5)
- Total Volume: 350 Kg
- Total Sets: 2
- Total Reps: 35
- 10.0 kgs x 20 reps [PR]
- 10.0 kgs x 15 reps

** Curl easy ** (Superset 7)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

[Folterkeller]

Gestern 33,97 km Rolle in 60 Minuten
Danach 3 km Ruck in 37 Minuten!
Der rechte Knöchel ist echt noch hinüber und den Rest habe ich ihm gestern nach 5 Stunden Gartenarbeit gegeben.
Nachmittags waren wir in Kino

Beetlejuice Beetlejuice

War ganz unterhaltsam


Heute Mal "schwer":

FitNotes Workout - Sonntag 22nd September 2024
Total Volume: 10.320,3 Kg
Total Sets: 53
Total Reps: 566

19:46 min
21:09 min

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 300,8 Kg
- Total Sets: 2
- Total Reps: 16
- 18.8 kgs x 10 reps
- 18.8 kgs x 6 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 300,8 Kg
- Total Sets: 2
- Total Reps: 16
- 18.8 kgs x 10 reps
- 18.8 kgs x 6 reps

** Swing One Hand **
- Total Volume: 768 Kg
- Total Sets: 1
- Total Reps: 32
- 24.0 kgs x 32 reps

** Push Up Heavy **
- Total Volume: 380,8 Kg
- Total Sets: 2
- Total Reps: 16
- 23.8 kgs x 11 reps
- 23.8 kgs x 5 reps

** Squat Sandbag **
- Total Volume: 1.881,6 Kg
- Total Sets: 2
- Total Reps: 32
- 58.8 kgs x 21 reps [PR]
- 58.8 kgs x 11 reps

** Crunches **
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 704 Kg
- Total Sets: 2
- Total Reps: 32
- 22.0 kgs x 20 reps
- 22.0 kgs x 12 reps

** Pull Up Heavy **
- Total Volume: 357 Kg
- Total Sets: 2
- Total Reps: 15
- 23.8 kgs x 9 reps
- 23.8 kgs x 6 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 300,8 Kg
- Total Sets: 2
- Total Reps: 16
- 18.8 kgs x 10 reps
- 18.8 kgs x 6 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 300,8 Kg
- Total Sets: 2
- Total Reps: 16
- 18.8 kgs x 10 reps
- 18.8 kgs x 6 reps

** Swing **
- Total Volume: 768 Kg
- Total Sets: 1
- Total Reps: 32
- 24.0 kgs x 32 reps

** Push Up Diamond Heavy **
- Total Volume: 300,8 Kg
- Total Sets: 2
- Total Reps: 16
- 18.8 kgs x 9 reps
- 18.8 kgs x 7 reps

** Lunges **
- Total Volume: 540,8 Kg
- Total Sets: 1
- Total Reps: 16
- 33.8 kgs x 16 reps

** Step Ups 20" Box **
- Total Volume: 540,8 Kg
- Total Sets: 1
- Total Reps: 16
- 33.8 kgs x 16 reps [PR]

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Leg Lever **
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 640 Kg
- Total Sets: 2
- Total Reps: 32
- 20.0 kgs x 24 reps [PR]
- 20.0 kgs x 8 reps

** Chin Up Heavy **
- Total Volume: 300,8 Kg
- Total Sets: 3
- Total Reps: 16
- 18.8 kgs x 8 reps [PR]
- 18.8 kgs x 5 reps
- 18.8 kgs x 3 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 400 Kg
- Total Sets: 1
- Total Reps: 20
- 20.0 kgs x 20 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 400 Kg
- Total Sets: 1
- Total Reps: 20
- 20.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 157,3 Kg
- Total Sets: 2
- Total Reps: 13
- 12.1 kgs x 7 reps
- 12.1 kgs x 6 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 2
- Total Reps: 10
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 2
- Total Reps: 10
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 2
- Total Reps: 10
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 10
- 10.0 kgs x 5 reps
- 10.0 kgs x 5 reps

** High Pull ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 10
- 10.0 kgs x 5 reps
- 10.0 kgs x 5 reps

** Curl ** (Superset 7)
- Total Volume: 169,4 Kg
- Total Sets: 2
- Total Reps: 14
- 12.1 kgs x 7 reps
- 12.1 kgs x 7 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 217,8 Kg
- Total Sets: 2
- Total Reps: 18
- 12.1 kgs x 9 reps
- 12.1 kgs x 9 reps

** Curl easy ** (Superset 7)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 7 reps
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 9 reps
- 5.0 kgs x 17 reps

[Folterkeller]

Gestern 32 km Radtour.
Davon 11 zusammen als Ausritt mit Pferd und Frau. Das war ganz cool, wenn Pferde schneller wären

FitNotes Workout - Montag 23rd September 2024
Total Volume: 9.581 Kg
Total Sets: 57
Total Reps: 1115

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

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

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 510 Kg
- Total Sets: 5
- Total Reps: 50
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.020 Kg
- Total Sets: 5
- Total Reps: 100
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.530 Kg
- Total Sets: 5
- Total Reps: 150
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps

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

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 1.320 Kg
- Total Sets: 1
- Total Reps: 110
- 12.0 kgs x 110 reps [PR]

** Chin Up Heavy ** (Superset 3)
- Total Volume: 306 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 459 Kg
- Total Sets: 3
- Total Reps: 45
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

** Lunges ** (Superset 3)
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps

** Ring Row ** (Superset 2)
- Total Volume: 306 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Ring Dip ** (Superset 2)
- Total Volume: 306 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 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 5)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 300 Kg
- Total Sets: 3
- Total Reps: 30
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Curl easy ** (Superset 7)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

[Folterkeller]

Gestern die 70 km Rad waren trotz Sturm ziemlich gut. Ich war zwar nicht der schnellste, hatte aber auch keinen toten Punkt und gut Druck auf den Pedalen. Das war sehr zufrieden stellend.
Gestern Abend habe ich noch einen neuen Rahmen zusammengebaut, was ein schöner Abschluss für den Tag war



Auch heute war ich ziemlich zufrieden. Die Ringe sind aber mal wieder sehr gewöhnungsbedürftig

FitNotes Workout - Mittwoch 25th September 2024
Total Volume: 12.166 Kg
Total Sets: 67
Total Reps: 1155

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

** Swing **
- Total Volume: 680 Kg
- Total Sets: 3
- Total Reps: 50
- 12.0 kgs x 15 reps
- 16.0 kgs x 20 reps
- 12.0 kgs x 15 reps

** Swing One Hand **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 50
- 12.0 kgs x 30 reps
- 16.0 kgs x 20 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 664 Kg
- Total Sets: 5
- Total Reps: 50
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 18.8 kgs x 10 reps
- 13.6 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.328 Kg
- Total Sets: 5
- Total Reps: 100
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 18.8 kgs x 20 reps
- 13.6 kgs x 20 reps
- 10.2 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.992 Kg
- Total Sets: 5
- Total Reps: 150
- 10.2 kgs x 30 reps
- 13.6 kgs x 30 reps
- 18.8 kgs x 30 reps
- 13.6 kgs x 30 reps
- 10.2 kgs x 30 reps

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

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.480 Kg
- Total Sets: 3
- Total Reps: 110
- 12.0 kgs x 32 reps
- 16.0 kgs x 40 reps
- 12.0 kgs x 38 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 510 Kg
- Total Sets: 3
- Total Reps: 45
- 10.2 kgs x 15 reps
- 13.6 kgs x 15 reps
- 10.2 kgs x 15 reps

** Lunges ** (Superset 3)
- Total Volume: 680 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 10.2 kgs x 20 reps

** Squat Sandbag **
- Total Volume: 678 Kg
- Total Sets: 1
- Total Reps: 15
- 45.2 kgs x 15 reps

** Ring Row ** (Superset 2)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 10.2 kgs x 10 reps

** Ring Dip ** (Superset 2)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 10.2 kgs x 10 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 680 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 10.2 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 33
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Curl ** (Superset 7)
- Total Volume: 242 Kg
- Total Sets: 2
- Total Reps: 20
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 242 Kg
- Total Sets: 2
- Total Reps: 20
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps

** Curl easy ** (Superset 7)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

[Folterkeller]

Gestern Nachmittag noch 20 km auf der Rolle, um das Rad einzufahren und die Einstellungen zu checken

Heute hatte ich ziemlich Muskelkater, aber da die Trainingstage wieder nicht aufgehen, gab es ein schnelles Training
FitNotes Workout - Donnerstag 26th September 2024
Time: 04:01 – 04:26 (24m 10s) für die 300
Total Volume: 5.616,6 Kg
Total Sets: 44
Total Reps: 550

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 17 reps
- 10.2 kgs x 8 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 17 reps
- 10.2 kgs x 8 reps

** Swing **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

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

** Push Up Heavy **
- Total Volume: 255 Kg
- Total Sets: 1
- Total Reps: 25
- 10.2 kgs x 25 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 265,2 Kg
- Total Sets: 1
- Total Reps: 26
- 10.2 kgs x 26 reps

** Squat Sandbag **
- Total Volume: 1.084,8 Kg
- Total Sets: 1
- Total Reps: 24
- 45.2 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 0 Kg
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 25
- 25 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

** Pull Up Heavy **
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 18 reps
- 10.2 kgs x 7 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 142,8 Kg
- Total Sets: 2
- Total Reps: 14
- 10.2 kgs x 7 reps
- 10.2 kgs x 7 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 204 Kg
- Total Sets: 2
- Total Reps: 20
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Ring Row ** (Superset 4)
- Total Volume: 163,2 Kg
- Total Sets: 2
- Total Reps: 16
- 10.2 kgs x 8 reps
- 10.2 kgs x 8 reps

** Ring Dip ** (Superset 4)
- Total Volume: 163,2 Kg
- Total Sets: 2
- Total Reps: 16
- 10.2 kgs x 8 reps
- 10.2 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 169,4 Kg
- Total Sets: 2
- Total Reps: 14
- 12.1 kgs x 7 reps
- 12.1 kgs x 7 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 14
- 10.0 kgs x 7 reps
- 10.0 kgs x 7 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Curl ** (Superset 6)
- Total Volume: 217,8 Kg
- Total Sets: 2
- Total Reps: 18
- 12.1 kgs x 8 reps
- 12.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 266,2 Kg
- Total Sets: 2
- Total Reps: 22
- 12.1 kgs x 10 reps
- 12.1 kgs x 12 reps

** Curl 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

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 2
- Total Reps: 32
- 5.0 kgs x 15 reps
- 5.0 kgs x 17 reps

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

[Folterkeller]

Hier stürmt es ganz ordentlich.
Trotzdem muss ich auf nen Freitag (!) ins Büro und habe mich für das Rad entschieden

Hinweg 36,5 km liefen ziemlich gut, aber vor dem Rückweg graut es mir jetzt schon

[Folterkeller]

2 km mehr Rückweg und 20 Minuten länger gebraucht
Das lag aber am Sturm. Wenigstens hat es die letzten 10 km auch noch spontan geschüttet, so dass ich nicht verschwitzt zu Hause ankam

[Netzokhul]

Guter Mann.
Wieder Wasser gespart.

[Folterkeller]

FitNotes Workout - Samstag 28th September 2024
Total Volume: 13.765,8 Kg
Total Sets: 64
Total Reps: 1170

Nach den Clean & Press wurde es zäh. Ansonsten fällt das Training ziemlich unter krachbumm

Das Volumen werde ich vermutlich aber demnächst reduzieren müssen. Es dauert mittlerweile echt 80-90 Minuten bei sehr guten Pausen.
Auf der anderen Seite ist das Hochvolumen momentan extrem gut regenerierbar, der Pump ist fantastisch und leider macht es auch noch Spaß.
Mein Fußgelenk wurde auch endlich besser, so dass ich mir mal wieder den Rucksack schnappen konnte

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

** Swing **
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps

** Swing One Hand **
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 750 Kg
- Total Sets: 5
- Total Reps: 50
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 13.6 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.500 Kg
- Total Sets: 5
- Total Reps: 100
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 13.6 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 2.250 Kg
- Total Sets: 5
- Total Reps: 150
- 10.2 kgs x 30 reps
- 13.6 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 13.6 kgs x 30 reps

** Crunches **
- Total Sets: 1
- Total Reps: 120
- 120 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.616 Kg
- Total Sets: 2
- Total Reps: 110
- 16.0 kgs x 74 reps [PR]
- 12.0 kgs x 36 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 374 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 561 Kg
- Total Sets: 3
- Total Reps: 45
- 10.2 kgs x 15 reps
- 13.6 kgs x 15 reps
- 13.6 kgs x 15 reps

** Lunges ** (Superset 3)
- Total Volume: 748 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Ring Row ** (Superset 2)
- Total Volume: 374 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Ring Dip ** (Superset 2)
- Total Volume: 374 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 748 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Squat Sandbag **
- Total Volume: 826,2 Kg
- Total Sets: 1
- Total Reps: 17
- 48.6 kgs x 17 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 290,4 Kg
- Total Sets: 3
- Total Reps: 24
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 33
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Curl ** (Superset 7)
- Total Volume: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 13 reps
- 12.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 13 reps
- 12.1 kgs x 13 reps

** Curl easy ** (Superset 7)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.4 km - 46:00

Momentan nehme ich ja nichts als cellucor c4 zu dem Training.
Ich überlege, ob ich bald mal wieder Creatin dazunehmen werde. Meinungen? Wie handhabt ihr das?

[Leucko]

Die Frage ist warum kein Kreatin?
Billig, gute Studienlage. Viele Benefits nicht nur bezogen auf Sport. Wenn man irgendwas supplementiert dann doch wohl das.

[Folterkeller]

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Wetter schön, Familie weg, 43 km easy Gravel

[Folterkeller]

9,75 km Ruck mit dem Hund in 1:44 h

Wichtiges Memo an mich selbst:
Bevor man ewig für h Wald und Felder spazieren geht, sollte man überprüfen, ob der Akku der Lampe voll ist

[HungrigerBiber]

Warst dann im dunklem Wald oder no Wald?

[Folterkeller]

Ich war schon im Wald als der Akku leer ging
Die doofe Lampe kennt nur an, mimimi und 5 Minuten später aus

Ungefähr nen Kilometer musste ich dann noch da durch. Der war dann auch entsprechend langsam