•● still in progress ●•

[Folterkeller]

FitNotes Workout - Montag 7th Oktober 2024

Total Volume: 2.075 Kg
Total Sets: 39
Total Reps: 560

Typischer Familienausflug. Viel auf den Beinen, zu viel Mist gegessen, dann zu wenig geschlafen und am nächsten Tag voll durch.
Wir haben gefühlt hundert Steine über den See geditscht und heute ist die Schulter voll hinüber

Die Pull Up waren heute also heute so richtig richtig schwer

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


Time: 04:14 – 04:27 (13m 33s)
** Pull Up ** (Superset 1)
- Total Sets: 2
- Total Reps: 50
- 25 reps [25 am Anfang / 25 am Ende]
- 25 reps

** Push Up ** (Superset 1)
- Total Sets: 2
- Total Reps: 50
- 25 reps [25 am Anfang / 25 am Ende]
- 25 reps

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

** Air Squat **
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Step Ups 20" Box To Back Lunges Easy **
- Total Sets: 1
- Total Reps: 26
- 26 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



End Timer


** Chin Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 20
- 10 reps
- 10 reps

** Push Up Diamond ** (Superset 2)
- Total Sets: 2
- Total Reps: 20
- 10 reps
- 10 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- 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 4)
- Total Volume: 75 Kg
- Total Sets: 3
- Total Reps: 15
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Front Raise Easy ** (Superset 4)
- Total Volume: 75 Kg
- Total Sets: 3
- Total Reps: 15
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Overhead Press Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 15
- 10.0 kgs x 5 reps
- 10.0 kgs x 5 reps
- 10.0 kgs x 5 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 4)
- Total Volume: 75 Kg
- Total Sets: 3
- Total Reps: 15
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Curl easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 2
- Total Reps: 10
- 5.0 kgs x 5 reps
- 5.0 kgs x 5 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

[Folterkeller]

Zweite Training kann man machen, Spaß machte es aber eher nicht


FitNotes Workout - Montag 7th Oktober 2024
Time: 04:14 – 04:27 (13m 33s)
Total Volume: 4.581,5 Kg
Total Sets: 50
Total Reps: 425


Komplett mit Weste bis zum seitheben. Swing und clean und Press sind ziemlich doof mit Weste.

Dauer ca 40 Minuten

** Pull Up Heavy Warm Up ** (Superset 6)
- 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 6)
- 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

** Swing One Hand ** (Superset 6)
- 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

** Squat Vest/Rucker ** (Superset 6)
- 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

** Step Ups 20" Box To Back Lunges ** (Superset 6)
- 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

** Sit Ups ** (Superset 6)
- 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

** Clean & Press KB One Hand L/R (Added Reps) Heavy ** (Superset 6)
- 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

** Chin Up Heavy ** (Superset 7)
- Total Volume: 102 Kg
- Total Sets: 2
- Total Reps: 10
- 10.2 kgs x 5 reps
- 10.2 kgs x 5 reps

** Push Up Diamond Heavy ** (Superset 7)
- Total Volume: 102 Kg
- Total Sets: 2
- Total Reps: 10
- 10.2 kgs x 5 reps
- 10.2 kgs x 5 reps

** Row Parallettes ** (Superset 8)
- Total Volume: 102 Kg
- Total Sets: 2
- Total Reps: 10
- 10.2 kgs x 5 reps
- 10.2 kgs x 5 reps

** Dip Parallettes ** (Superset 8)
- Total Volume: 102 Kg
- Total Sets: 2
- Total Reps: 10
- 10.2 kgs x 5 reps
- 10.2 kgs x 5 reps

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

** Curl ** (Superset 9)
- Total Volume: 121 Kg
- Total Sets: 2
- Total Reps: 10
- 12.1 kgs x 5 reps
- 12.1 kgs x 5 reps

** Skullcrusher KH ** (Superset 9)
- Total Volume: 121 Kg
- Total Sets: 2
- Total Reps: 10
- 12.1 kgs x 5 reps
- 12.1 kgs x 5 reps

[Netzokhul]

Heute geht's um 7 zum Familienausflug uns Sauerland und deshalb musste das Training in 60 Minuten durch sein

► Text anzeigen

FitNotes Workout - Sonntag 6th Oktober 2024

Total Volume: 7.540 Kg
Total Sets: 47
Total Reps: 817

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

Time: 04:10 – 04:38 (27m 47s)
** 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 **
- Total Volume: 1.120 Kg
- Total Sets: 1
- Total Reps: 70
- 16.0 kgs x 70 reps

** Squat Sandbag **
- Total Volume: 1.260 Kg
- Total Sets: 1
- Total Reps: 36
- 35.0 kgs x 36 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 346,8 Kg
- Total Sets: 1
- Total Reps: 34
- 10.2 kgs x 34 reps

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

** Pull Up Heavy ** (Superset 4)
- 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 ** (Superset 4)
- 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


End Timer

** Chin Up Heavy ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 2
- Total Reps: 16
- 10.2 kgs x 8 reps
- 10.2 kgs x 8 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 2
- Total Reps: 16
- 10.2 kgs x 8 reps
- 10.2 kgs x 8 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 224,4 Kg
- Total Sets: 2
- Total Reps: 22
- 10.2 kgs x 11 reps
- 10.2 kgs x 11 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 224,4 Kg
- Total Sets: 2
- Total Reps: 22
- 10.2 kgs x 11 reps
- 10.2 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 51
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 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

** 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

** 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

** 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 easy ** (Superset 6)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 330 Kg
- Total Sets: 2
- Total Reps: 66
- 5.0 kgs x 33 reps
- 5.0 kgs x 33 reps

Haben uns wohl verpasst.
Wo gings hin?

[Folterkeller]

An die Möhnesee

[Netzokhul]

Da waren wir Freitag

[Folterkeller]

Möhne geht eigentlich immer

Gestern insgesamt 70 km Arbeitsweg.
Hinweg angenehme 1:20 im Regen
Rückweg 1:30 unangenehm bei Gegenwind und zwei lange Pausen, weil irgendwas geklappert hat (Kettenspanner Sicherung)


FitNotes Workout - Mittwoch 9th Oktober 2024
Time: 04:05 – 04:46 (41m 14s)
Total Volume: 11.714,5 Kg
Total Sets: 54
Total Reps: 524

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 12 reps [PR]
- 18.8 kgs x 8 reps
- 18.8 kgs x 5 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 12 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 5 reps

** Deadlift **
- Total Volume: 1.800 Kg
- Total Sets: 4
- Total Reps: 25
- 72.0 kgs x 9 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 6 reps
- 72.0 kgs x 2 reps

** Swing **
- Total Volume: 1.000 Kg
- Total Sets: 2
- Total Reps: 25
- 40.0 kgs x 12 reps
- 40.0 kgs x 13 reps

** Push Up Heavy **
- Total Volume: 595 Kg
- Total Sets: 2
- Total Reps: 25
- 23.8 kgs x 17 reps [PR]
- 23.8 kgs x 8 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 748,8 Kg
- Total Sets: 2
- Total Reps: 26
- 28.8 kgs x 20 reps [PR]
- 28.8 kgs x 6 reps

** Squat **
- Total Volume: 1.872 Kg
- Total Sets: 3
- Total Reps: 26
- 72.0 kgs x 12 reps
- 72.0 kgs x 9 reps
- 72.0 kgs x 5 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

** Sit Ups **
- Total Volume: 222,5 Kg
- Total Sets: 2
- Total Reps: 25
- 8.9 kgs x 18 reps
- 8.9 kgs x 7 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 768 Kg
- Total Sets: 2
- Total Reps: 32
- 24.0 kgs x 20 reps [PR] [12 8]
- 24.0 kgs x 12 reps [4 2]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 18
- 20.0 kgs x 18 reps

** Pull Up Heavy **
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 25
- 23.8 kgs x 13 reps [PR]
- 23.8 kgs x 6 reps
- 23.8 kgs x 6 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 131,6 Kg
- Total Sets: 1
- Total Reps: 7
- 18.8 kgs x 7 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

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

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

** Gorilla Rows (Added Reps) ** (Superset 4)
- Total Volume: 432 Kg
- Total Sets: 1
- Total Reps: 18
- 24.0 kgs x 18 reps [PR]

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 432 Kg
- Total Sets: 1
- Total Reps: 18
- 24.0 kgs x 18 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 254,1 Kg
- Total Sets: 2
- Total Reps: 21
- 12.1 kgs x 12 reps
- 12.1 kgs x 9 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: 157,3 Kg
- Total Sets: 1
- Total Reps: 13
- 12.1 kgs x 13 reps

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

** Curl easy ** (Superset 6)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 30 Kg
- Total Sets: 1
- Total Reps: 6
- 5.0 kgs x 6 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Treadmill **
- Total Sets: 1
- 1.0 km - 07:35 [3% Steigung , in Barfußschuhen]

[Folterkeller]

Gestern Rolle und Ruck, wobei letzteres eher doof war. Die Beine waren vom Rad zu übersäuert

Heute war dafür richtig cool

► Text anzeigen

FitNotes Workout - Freitag 11th Oktober 2024
Total Volume: 14.747 Kg
Total Sets: 64
Total Reps: 1127

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

** Swing One Hand **
- Total Volume: 1.248 Kg
- Total Sets: 2
- Total Reps: 52
- 24.0 kgs x 32 reps
- 24.0 kgs x 20 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 836 Kg
- Total Sets: 5
- Total Reps: 50
- 13.6 kgs x 10 reps
- 18.8 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: 1.672 Kg
- Total Sets: 5
- Total Reps: 100
- 13.6 kgs x 20 reps
- 18.8 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: 2.508 Kg
- Total Sets: 5
- Total Reps: 150
- 13.6 kgs x 30 reps
- 18.8 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: 125
- 125 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.840 Kg
- Total Sets: 2
- Total Reps: 112
- 16.0 kgs x 100 reps [PR] [5er Schritte]
- 20.0 kgs x 12 reps

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

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 45
- 13.6 kgs x 15 reps
- 13.6 kgs x 15 reps
- 13.6 kgs x 15 reps

** Lunges ** (Superset 3)
- Total Volume: 816 Kg
- Total Sets: 3
- Total Reps: 60
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Row Parallettes ** (Superset 2)
- 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

** Dip Parallettes ** (Superset 2)
- 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

** Step Ups 20" Box ** (Superset 2)
- 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 Sandbag **
- Total Volume: 1.129,8 Kg
- Total Sets: 1
- Total Reps: 21
- 53.8 kgs x 21 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: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 27
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 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: 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: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Hammer Curl ** (Superset 7)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 120 Kg
- Total Sets: 1
- Total Reps: 24
- 5.0 kgs x 24 reps

[Folterkeller]

Verstecken ist aktiviert

Um diesen versteckten Text lesen zu können, musst du registriert und angemeldet sein.

69 km Graveltour zum einläuten des Urlaubs

[Folterkeller]

Heute explizit kein Ruck. Ich habe gestern vielleicht minimal übertrieben

FitNotes Workout - Samstag 12th Oktober 2024
Time: 04:11 – 04:34 (23m 09s)
Total Volume: 6.109 Kg
Total Sets: 46
Total Reps: 567

** 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 15 reps
- 10.2 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 15 reps
- 10.2 kgs x 10 reps

** Deadlift Sandbag **
- Total Volume: 875 Kg
- Total Sets: 2
- Total Reps: 25
- 35.0 kgs x 17 reps
- 35.0 kgs x 8 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 26
- 12.0 kgs x 26 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: 840 Kg
- Total Sets: 1
- Total Reps: 24
- 35.0 kgs x 24 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

** Pull Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 16 reps
- 10.2 kgs x 9 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 16 reps
- 10.2 kgs x 9 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 2
- Total Reps: 16
- 10.2 kgs x 8 reps
- 10.2 kgs x 8 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 2
- Total Reps: 16
- 10.2 kgs x 8 reps
- 10.2 kgs x 8 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 265,2 Kg
- Total Sets: 2
- Total Reps: 26
- 10.2 kgs x 13 reps
- 10.2 kgs x 13 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 265,2 Kg
- Total Sets: 2
- Total Reps: 26
- 10.2 kgs x 13 reps
- 10.2 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 201 Kg
- Total Sets: 3
- Total Reps: 30
- 6.7 kgs x 10 reps
- 6.7 kgs x 10 reps
- 6.7 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 120,6 Kg
- Total Sets: 3
- Total Reps: 18
- 6.7 kgs x 6 reps [PR]
- 6.7 kgs x 6 reps
- 6.7 kgs x 6 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 120,6 Kg
- Total Sets: 3
- Total Reps: 18
- 6.7 kgs x 6 reps [PR]
- 6.7 kgs x 6 reps
- 6.7 kgs x 6 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 241,2 Kg
- Total Sets: 3
- Total Reps: 18
- 13.4 kgs x 6 reps [PR]
- 13.4 kgs x 6 reps
- 13.4 kgs x 6 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 120,6 Kg
- Total Sets: 3
- Total Reps: 18
- 6.7 kgs x 6 reps [PR]
- 6.7 kgs x 6 reps
- 6.7 kgs x 6 reps

** Curl easy ** (Superset 6)
- Total Volume: 154,1 Kg
- Total Sets: 2
- Total Reps: 23
- 6.7 kgs x 10 reps
- 6.7 kgs x 13 reps [PR]

** Hammer Curl ** (Superset 6)
- Total Volume: 113,9 Kg
- Total Sets: 2
- Total Reps: 17
- 6.7 kgs x 7 reps
- 6.7 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 268 Kg
- Total Sets: 2
- Total Reps: 40
- 6.7 kgs x 17 reps
- 6.7 kgs x 23 reps [PR]

** Treadmill **
- Total Sets: 1
- 1.0 km - 07:35

[Folterkeller]

Otrium hat Laufschuhe von Asics im Sale mit extra 30 %

[Folterkeller]

Und damit verabschiede ich mich in den Urlaub

FitNotes Workout - Sonntag 13th Oktober 2024
Total Volume: 11.252,3 Kg
Total Sets: 53
Total Reps: 723

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

** Swing One Hand **
- Total Volume: 1.600 Kg
- Total Sets: 3
- Total Reps: 50
- 32.0 kgs x 14 reps
- 32.0 kgs x 18 reps
- 32.0 kgs x 18 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 614 Kg
- Total Sets: 3
- Total Reps: 30
- 18.8 kgs x 10 reps
- 23.8 kgs x 10 reps [PR]
- 18.8 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.228 Kg
- Total Sets: 3
- Total Reps: 60
- 18.8 kgs x 20 reps
- 23.8 kgs x 20 reps [PR]
- 18.8 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.842 Kg
- Total Sets: 3
- Total Reps: 90
- 18.8 kgs x 30 reps
- 23.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Crunches **
- Total Sets: 1
- Total Reps: 125
- 125 reps

** Pull Up Heavy ** (Superset 4)
- Total Volume: 139,2 Kg
- Total Sets: 1
- Total Reps: 4
- 34.8 kgs x 4 reps [PR]

** Push Up Heavy ** (Superset 4)
- Total Volume: 208,8 Kg
- Total Sets: 1
- Total Reps: 6
- 34.8 kgs x 6 reps [PR]

** Squat Sandbag ** (Superset 4)
- Total Volume: 698 Kg
- Total Sets: 1
- Total Reps: 10
- 69.8 kgs x 10 reps [PR]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 832 Kg
- Total Sets: 4
- Total Reps: 38
- 20.0 kgs x 14 reps
- 24.0 kgs x 10 reps
- 28.0 kgs x 4 reps [PR]
- 20.0 kgs x 10 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 2
- Total Reps: 14
- 18.8 kgs x 7 reps
- 18.8 kgs x 7 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 376 Kg
- Total Sets: 2
- Total Reps: 20
- 18.8 kgs x 10 reps [PR]
- 18.8 kgs x 10 reps

** Lunges ** (Superset 3)
- Total Volume: 795,2 Kg
- Total Sets: 2
- Total Reps: 28
- 28.4 kgs x 14 reps
- 28.4 kgs x 14 reps

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

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

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 691,2 Kg
- Total Sets: 2
- Total Reps: 24
- 28.8 kgs x 12 reps
- 28.8 kgs x 12 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 338,8 Kg
- Total Sets: 2
- Total Reps: 28
- 12.1 kgs x 15 reps
- 12.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 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 7)
- Total Volume: 121 Kg
- Total Sets: 1
- Total Reps: 10
- 12.1 kgs x 10 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: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Hammer Curl ** (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: 115 Kg
- Total Sets: 1
- Total Reps: 23
- 5.0 kgs x 23 reps

** Pull Up **
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Burpee (Seal) **
- Total Sets: 1
- Total Reps: 6
- 6 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) **
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 4
- 24.0 kgs x 4 reps

[Netzokhul]

Vllt. habe ich es überlesen...
Wo geht die Reise hin?

[Folterkeller]

Dänemark, bei Arosund (auf ausdrücklichen Wunsch der Familie)

[Netzokhul]

Was geht in der Gegend zu dieser Jahreszeit?

[Folterkeller]

Überhaupt nichts.
Viele dänische Familien, da großer Platz mit Schwimmbad und allem, was Kinder so toll finden.
Für unsere Kurze ist die kreativwerkstatt ein mega Highlight.
Ansonsten halt nur Strand hoch und runter und mal auf die vorgelagerte Insel.
Für Kinderlose ist das hier nichts.
Weder zum Joggen noch zum Radfahren ist das hier ansatzweise interessant