•● still in progress ●•

[Folterkeller]

War ja trotzdem irgendwie cool.

Bild habe ich noch einmal neu angehängt

[Netzokhul]

War ja trotzdem irgendwie cool.

Bild habe ich noch einmal neu angehängt

:thumbsup:

[Leucko]

Super Foto :thumbsup:

Wie oft man immer von Platten liest. Passiert mir eigentlich nie. Aber je mehr Kilometer man schruppt desto größer die Chance.

[Folterkeller]

Gestern waren leider auch Recht viele Scherben an den Aussichtspunkten. Das war wohl erhöhtes Risiko.

Aber tatsächlich habe ich dieses Jahr bereits verhältnismäßig viele Platten gehabt.

Heute waren die Beine komplett alle. Die Anstiege ohne Schaltung und keuchend im Wiegetritt waren wohl besser als jede Beuge ;-)

** Cycling Rolle **
- Total Sets: 1
- 15.0 km - 28:55

** Rogue Echo Bike **
- Total Sets: 1
- 5.0 km - 17:33

** Rucking 16 kg **
- Total Sets: 1
- 3.8 km - 42:00

[Folterkeller]

FitNotes Workout - Donnerstag 6th April 2023
Total Volume: 13.032,1 kgs
Total Sets: 53
Total Reps: 565

Keine hohen Gewichte, aber langsam und kontrolliert bewegt. Das gefällt mir einfach besser.

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

** Snatch **
- Total Volume: 768 kgs
- Total Sets: 3
- Total Reps: 48
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps

** Pull Up ** (Superset 1)
- Total Volume: 480 kgs
- Total Sets: 3
- Total Reps: 30
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Push Up ** (Superset 1)
- Total Volume: 864 kgs
- Total Sets: 3
- Total Reps: 54
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 912 kgs
- Total Sets: 3
- Total Reps: 57
- 16.0 kgs x 19 reps
- 16.0 kgs x 19 reps
- 16.0 kgs x 19 reps

Nach dem "warm Up" war ich allerdings schon ziemlich durch

** Squat **
- Total Volume: 1.800 kgs
- Total Sets: 3
- Total Reps: 25
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 9 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.728 kgs
- Total Sets: 3
- Total Reps: 24
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

** Legs Extension ** (Superset 4)
- Total Volume: 432 kgs
- Total Sets: 3
- Total Reps: 36
- 12.0 kgs x 11 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 13 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.560 kgs
- Total Sets: 3
- Total Reps: 30
- 52.0 kgs x 10 reps
- 52.0 kgs x 10 reps
- 52.0 kgs x 10 reps

** Row LH ** (Superset 5)
- Total Volume: 1.560 kgs
- Total Sets: 3
- Total Reps: 30
- 52.0 kgs x 10 reps
- 52.0 kgs x 10 reps
- 52.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 290,3 kgs
- Total Sets: 4
- Total Reps: 37
- 8.9 kgs x 9 reps
- 8.9 kgs x 9 reps
- 8.9 kgs x 9 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 290,3 kgs
- Total Sets: 4
- Total Reps: 37
- 8.9 kgs x 9 reps
- 8.9 kgs x 9 reps
- 8.9 kgs x 9 reps
- 5.0 kgs x 10 reps

** Front Raise ** (Superset 2)
- Total Volume: 240,3 kgs
- Total Sets: 3
- Total Reps: 27
- 8.9 kgs x 9 reps
- 8.9 kgs x 9 reps
- 8.9 kgs x 9 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 480,6 kgs
- Total Sets: 3
- Total Reps: 27
- 17.8 kgs x 9 reps
- 17.8 kgs x 9 reps
- 17.8 kgs x 9 reps

** Shrugs ** (Superset 2)
- Total Volume: 854,4 kgs
- Total Sets: 3
- Total Reps: 48
- 17.8 kgs x 16 reps
- 17.8 kgs x 16 reps
- 17.8 kgs x 16 reps

** Curl ** (Superset 3)
- Total Volume: 343,2 kgs
- Total Sets: 3
- Total Reps: 24
- 14.3 kgs x 8 reps
- 14.3 kgs x 8 reps
- 14.3 kgs x 8 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 429 kgs
- Total Sets: 3
- Total Reps: 30
- 14.3 kgs x 10 reps [PR]
- 14.3 kgs x 10 reps
- 14.3 kgs x 10 reps

** Handstand Progression **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 1
- 1 rep

** Rucking 16 kg **
- Total Sets: 1
- 4.1 km - 45:30

[Folterkeller]

FitNotes Workout - Freitag 7th April 2023
Total Volume: 0 kgs
Total Sets: 4
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 31.45 km - 1:00:00

** Rucking 16 kg **
- Total Sets: 2
- 3.85 km - 43:00

** Cycling **
- Total Sets: 1
- 22.9 km - 1:15:00 ähnliche Runde wie am Dienstag. Nur im Regen und ohne Platten

* Rucking 16 kg **
- 2.9 km - 27:00

[Folterkeller]

FitNotes Workout - Samstag 8th April 2023
Total Volume: 13.940,2 kgs
Total Sets: 53
Total Reps: 577

Unterkörper eigentlich schon vor dem Training fertig mit den Nerven. Vonder gestrigen Radtour habe ich tierisch Muskelkater

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

** Snatch **
- Total Volume: 864 kgs
- Total Sets: 3
- Total Reps: 54
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps

** Pull Up ** (Superset 1)
- Total Volume: 432 kgs
- Total Sets: 3
- Total Reps: 24
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps

** Push Up ** (Superset 1)
- Total Volume: 864 kgs
- Total Sets: 3
- Total Reps: 48
- 18.0 kgs x 16 reps
- 18.0 kgs x 16 reps
- 18.0 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 864 kgs
- Total Sets: 3
- Total Reps: 48
- 18.0 kgs x 16 reps [PR]
- 18.0 kgs x 16 reps
- 18.0 kgs x 16 reps

** Squat **
- Total Volume: 2.016 kgs
- Total Sets: 3
- Total Reps: 28
- 72.0 kgs x 9 reps
- 72.0 kgs x 9 reps
- 72.0 kgs x 10 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.944 kgs
- Total Sets: 3
- Total Reps: 27
- 72.0 kgs x 9 reps
- 72.0 kgs x 9 reps
- 72.0 kgs x 9 reps

** Legs Extension ** (Superset 4)
- Total Volume: 462 kgs
- Total Sets: 3
- Total Reps: 33
- 14.0 kgs x 11 reps [PR]
- 14.0 kgs x 11 reps
- 14.0 kgs x 11 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.620 kgs
- Total Sets: 3
- Total Reps: 30
- 54.0 kgs x 10 reps
- 54.0 kgs x 10 reps
- 54.0 kgs x 10 reps

** Row LH ** (Superset 5)
- Total Volume: 1.620 kgs
- Total Sets: 3
- Total Reps: 30
- 54.0 kgs x 10 reps
- 54.0 kgs x 10 reps
- 54.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 317 kgs
- Total Sets: 4
- Total Reps: 40
- 8.9 kgs x 10 reps
- 8.9 kgs x 10 reps
- 8.9 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 317 kgs
- Total Sets: 4
- Total Reps: 40
- 8.9 kgs x 10 reps
- 8.9 kgs x 10 reps
- 8.9 kgs x 10 reps
- 5.0 kgs x 10 reps

** Front Raise ** (Superset 2)
- Total Volume: 267 kgs
- Total Sets: 3
- Total Reps: 30
- 8.9 kgs x 10 reps
- 8.9 kgs x 10 reps
- 8.9 kgs x 10 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 534 kgs
- Total Sets: 3
- Total Reps: 30
- 17.8 kgs x 10 reps
- 17.8 kgs x 10 reps
- 17.8 kgs x 10 reps

** Shrugs ** (Superset 2)
- Total Volume: 961,2 kgs
- Total Sets: 3
- Total Reps: 54
- 17.8 kgs x 18 reps
- 17.8 kgs x 18 reps
- 17.8 kgs x 18 reps

** Curl ** (Superset 3)
- Total Volume: 386,1 kgs
- Total Sets: 3
- Total Reps: 27
- 14.3 kgs x 9 reps
- 14.3 kgs x 9 reps
- 14.3 kgs x 9 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 471,9 kgs
- Total Sets: 3
- Total Reps: 33
- 14.3 kgs x 11 reps [PR]
- 14.3 kgs x 11 reps
- 14.3 kgs x 11 reps

** Handstand Progression **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 1
- 1 rep

** Rucking 16 kg **
- Total Sets: 1
- 4.5 km - 46:25

[Folterkeller]

FitNotes Workout - Sonntag 9th April 2023
Total Volume: 0 kgs
Total Sets: 16
Total Reps: 84

Gestern ganztägigen Familienausflug mit vielen Stunden auf den Beinen und etlichen Kilometern.
Heute habe ich es entsprechend ruhig angehen lassen

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

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

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

** Tabata Pull Up / Push Up **
- Total Volume: 0 kgs
- Total Sets: 8
- Total Reps: 84
- 10 reps
- 11 reps
- 10 reps
- 11 reps
- 10 reps
- 11 reps
- 10 reps
- 11 reps

** Tabata Lat/Chest **
- Total Sets: 1
- 04:00

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

** Tabata Arms **
- Total Sets: 2
- 04:00
- 04:00

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 54:35





FitNotes Workout - Montag 10th April 2023
Total Volume: 10.695,1 kgs
Total Sets: 33
Total Reps: 636

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

** Snatch **
- Total Volume: 1.080 kgs
- Total Sets: 2
- Total Reps: 78
- 16.0 kgs x 36 reps [PR]
- 12.0 kgs x 42 reps [PR]

** Pull Up ** (Superset 1)
- Total Volume: 198 kgs
- Total Sets: 2
- Total Reps: 36
- 18.0 kgs x 11 reps
- 25 reps

** Push Up ** (Superset 1)
- Total Volume: 342 kgs
- Total Sets: 2
- Total Reps: 61
- 18.0 kgs x 19 reps
- 42 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 450 kgs
- Total Sets: 2
- Total Reps: 85
- 18.0 kgs x 25 reps
- 60 reps

** Squat **
- Total Volume: 2.318 kgs
- Total Sets: 2
- Total Reps: 34
- 72.0 kgs x 21 reps [Rücken machte zuerst schlapp]
- 62.0 kgs x 13 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.080 kgs
- Total Sets: 1
- Total Reps: 15
- 72.0 kgs x 15 reps

** Legs Extension ** (Superset 4)
- Total Volume: 224 kgs
- Total Sets: 1
- Total Reps: 16
- 14.0 kgs x 16 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.296 kgs
- Total Sets: 2
- Total Reps: 23
- 62.0 kgs x 10 reps
- 52.0 kgs x 13 reps

** Row LH ** (Superset 5)
- Total Volume: 1.296 kgs
- Total Sets: 2
- Total Reps: 23
- 62.0 kgs x 10 reps
- 52.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 183,9 kgs
- Total Sets: 2
- Total Reps: 26
- 9.9 kgs x 11 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 183,9 kgs
- Total Sets: 2
- Total Reps: 26
- 9.9 kgs x 11 reps
- 5.0 kgs x 15 reps

** Front Raise ** (Superset 2)
- Total Volume: 183,9 kgs
- Total Sets: 2
- Total Reps: 26
- 9.9 kgs x 11 reps
- 5.0 kgs x 15 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 367,8 kgs
- Total Sets: 2
- Total Reps: 26
- 19.8 kgs x 11 reps
- 10.0 kgs x 15 reps

** Shrugs ** (Superset 2)
- Total Volume: 765,8 kgs
- Total Sets: 2
- Total Reps: 56
- 19.8 kgs x 21 reps
- 10.0 kgs x 35 reps

** Curl ** (Superset 3)
- Total Volume: 357,9 kgs
- Total Sets: 2
- Total Reps: 51
- 9.9 kgs x 21 reps
- 5.0 kgs x 30 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 367,9 kgs
- Total Sets: 2
- Total Reps: 53
- 9.9 kgs x 21 reps
- 5.0 kgs x 32 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.1 km - 41:40

[Netzokhul]

Das sieht man...
Tabata und " ruhig angehen lassen " in einem Satz kommt eh immer gut. *angery*

[Folterkeller]

Tabata unterer Rücken und der supersatz Pull Up/Push Up waren definitiv zu hart gewählt. Ansonsten war es "OK"

FitNotes Workout - Dienstag 11th April 2023
Total Volume: 0 kgs
Total Sets: 2
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 20.0 km - 36:00

** Running (Outdoor) **
- Total Sets: 1
- 2.0 km - 13:00 [4 km waren geplant. Allerdings haben wir aufgrund Platzregen und Hagel abgebrochen. Wir waren innenhalb einer Minute komplett durch.
Der Hund wird jetzt Strafweise Training bekommen. Die verpowert sich zu schnell und spielt dann Anker]

[Folterkeller]

Da war es leicht bezüglich Ermittlung des Tempos

Exakt eine Stunde und 5,9 km Rucking

Windig, aber ziemlich warm

[Folterkeller]

FitNotes Workout - Mittwoch 12th April 2023
Total Volume: 11.228,7 kgs
Total Sets: 51
Total Reps: 441

Langhantel Rudern fliegt raus. Dafür einarmiges Rudern testweise rein

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

** Snatch **
- Total Volume: 720 kgs
- Total Sets: 3
- Total Reps: 36
- 20.0 kgs x 10 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 14 reps

** Pull Up ** (Superset 1)
- Total Volume: 378 kgs
- Total Sets: 3
- Total Reps: 18
- 21.0 kgs x 6 reps
- 21.0 kgs x 6 reps
- 21.0 kgs x 6 reps

** Push Up ** (Superset 1)
- Total Volume: 693 kgs
- Total Sets: 3
- Total Reps: 33
- 21.0 kgs x 11 reps
- 21.0 kgs x 11 reps
- 21.0 kgs x 11 reps

** Split Squats ** (Superset 1)
- Total Volume: 756 kgs
- Total Sets: 3
- Total Reps: 36
- 21.0 kgs x 12 reps
- 21.0 kgs x 12 reps
- 21.0 kgs x 12 reps

** Squat **
- Total Volume: 1.290 kgs
- Total Sets: 3
- Total Reps: 15
- 82.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.370 kgs
- Total Sets: 3
- Total Reps: 15
- 82.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Legs Extension ** (Superset 4)
- Total Volume: 400 kgs
- Total Sets: 3
- Total Reps: 25
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 9 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.080 kgs
- Total Sets: 3
- Total Reps: 15
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps

** Row LH ** (Superset 5)
- Total Volume: 1.080 kgs
- Total Sets: 3
- Total Reps: 15
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 267,3 kgs
- Total Sets: 3
- Total Reps: 27
- 9.9 kgs x 9 reps
- 9.9 kgs x 9 reps
- 9.9 kgs x 9 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 267,3 kgs
- Total Sets: 3
- Total Reps: 27
- 9.9 kgs x 9 reps
- 9.9 kgs x 9 reps
- 9.9 kgs x 9 reps

** Front Raise ** (Superset 2)
- Total Volume: 267,3 kgs
- Total Sets: 3
- Total Reps: 27
- 9.9 kgs x 9 reps
- 9.9 kgs x 9 reps
- 9.9 kgs x 9 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 534,6 kgs
- Total Sets: 3
- Total Reps: 27
- 19.8 kgs x 9 reps
- 19.8 kgs x 9 reps
- 19.8 kgs x 9 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.267,2 kgs
- Total Sets: 3
- Total Reps: 64
- 19.8 kgs x 20 reps
- 19.8 kgs x 22 reps
- 19.8 kgs x 22 reps

** Curl ** (Superset 3)
- Total Volume: 400,4 kgs
- Total Sets: 3
- Total Reps: 28
- 14.3 kgs x 8 reps
- 14.3 kgs x 10 reps
- 14.3 kgs x 10 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 457,6 kgs
- Total Sets: 3
- Total Reps: 32
- 14.3 kgs x 8 reps
- 14.3 kgs x 12 reps
- 14.3 kgs x 12 reps

** Handstand Progression **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 1
- 1 rep

** Rucking 16 kg **
- Total Sets: 1
- 3.75 km - 35:00

[Netzokhul]

Diese Variante kann ich auch empfehlen.

[Folterkeller]

Gestern Rolle und Rucksack


Heute

FitNotes Workout - Freitag 14th April 2023
Total Volume: 12.211,2 kgs
Total Sets: 50
Total Reps: 492

Im letzten Training hatte ich im Tabata Abs Mal wieder das Abs Wheel auf Knien eingebaut und bis heute fiesen Muskelkater.

Der Supersatz Schultern hat mir heute die Unterarme gekillt. Die sind subjektiv geplatzt

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

** Snatch **
- Total Volume: 848 kgs
- Total Sets: 3
- Total Reps: 40
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps
- 24.0 kgs x 12 reps [PR]

** Pull Up ** (Superset 1)
- Total Volume: 420 kgs
- Total Sets: 3
- Total Reps: 20
- 21.0 kgs x 6 reps
- 21.0 kgs x 7 reps
- 21.0 kgs x 7 reps

** Push Up ** (Superset 1)
- Total Volume: 756 kgs
- Total Sets: 3
- Total Reps: 36
- 21.0 kgs x 12 reps
- 21.0 kgs x 12 reps
- 21.0 kgs x 12 reps

** Split Squats ** (Superset 1)
- Total Volume: 882 kgs
- Total Sets: 3
- Total Reps: 42
- 21.0 kgs x 14 reps
- 21.0 kgs x 14 reps
- 21.0 kgs x 14 reps

** Squat **
- Total Volume: 1.350 kgs
- Total Sets: 3
- Total Reps: 15
- 82.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 96.0 kgs x 5 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.500 kgs
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 106.0 kgs x 5 reps

** Legs Extension ** (Superset 4)
- Total Volume: 576 kgs
- Total Sets: 3
- Total Reps: 36
- 16.0 kgs x 12 reps [PR]
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.162 kgs
- Total Sets: 3
- Total Reps: 16
- 72.0 kgs x 5 reps
- 72.0 kgs x 6 reps
- 74.0 kgs x 5 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 976 kgs
- Total Sets: 3
- Total Reps: 32
- 28.0 kgs x 12 reps [PR]
- 32.0 kgs x 10 reps [PR]
- 32.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 297,9 kgs
- Total Sets: 3
- Total Reps: 29
- 9.9 kgs x 10 reps
- 9.9 kgs x 10 reps
- 11.1 kgs x 9 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 297,9 kgs
- Total Sets: 3
- Total Reps: 29
- 9.9 kgs x 10 reps
- 9.9 kgs x 10 reps
- 11.1 kgs x 9 reps

** Front Raise ** (Superset 2)
- Total Volume: 297,9 kgs
- Total Sets: 3
- Total Reps: 29
- 9.9 kgs x 10 reps
- 9.9 kgs x 10 reps
- 11.1 kgs x 9 reps [PR]

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 595,8 kgs
- Total Sets: 3
- Total Reps: 29
- 19.8 kgs x 10 reps
- 19.8 kgs x 10 reps
- 22.2 kgs x 9 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.399,2 kgs
- Total Sets: 3
- Total Reps: 68
- 19.8 kgs x 23 reps
- 19.8 kgs x 23 reps
- 22.2 kgs x 22 reps

** Curl ** (Superset 3)
- Total Volume: 403 kgs
- Total Sets: 3
- Total Reps: 26
- 15.5 kgs x 8 reps
- 15.5 kgs x 9 reps
- 15.5 kgs x 9 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 449,5 kgs
- Total Sets: 3
- Total Reps: 29
- 15.5 kgs x 9 reps
- 15.5 kgs x 10 reps [PR]
- 15.5 kgs x 10 reps

** Handstand Progression **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 1
- 1 rep

[Folterkeller]

FitNotes Workout - Samstag 15th April 2023
Total Volume: 0 kgs
Total Sets: 2
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 35.2 km - 1:05:00

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

FitNotes Workout - Sonntag 16th April 2023
Total Volume: 12.490,2 kgs
Total Sets: 50
Total Reps: 465

Gestern war ich dann noch den ganzen Tag auf den Beinen, habe 32.000 Schritte mehr oder weniger nebenbei gemacht und noch 15 km Lastenrad geschafft. Das war ein ziemlich guter Tag

Die Beine waren heute dafür erstaunlich frisch.

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

** Snatch **
- Total Volume: 928 kgs
- Total Sets: 3
- Total Reps: 44
- 20.0 kgs x 16 reps [PR]
- 20.0 kgs x 16 reps
- 24.0 kgs x 12 reps

** Pull Up ** (Superset 1)
- Total Volume: 368 kgs
- Total Sets: 3
- Total Reps: 16
- 23.0 kgs x 5 reps
- 23.0 kgs x 5 reps
- 23.0 kgs x 6 reps

** Push Up ** (Superset 1)
- Total Volume: 713 kgs
- Total Sets: 3
- Total Reps: 31
- 23.0 kgs x 10 reps
- 23.0 kgs x 10 reps
- 23.0 kgs x 11 reps

** Split Squats ** (Superset 1)
- Total Volume: 874 kgs
- Total Sets: 3
- Total Reps: 38
- 23.0 kgs x 12 reps
- 23.0 kgs x 12 reps
- 23.0 kgs x 14 reps

** Squat **
- Total Volume: 1.610 kgs
- Total Sets: 3
- Total Reps: 19
- 82.0 kgs x 6 reps
- 86.0 kgs x 6 reps
- 86.0 kgs x 7 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.530 kgs
- Total Sets: 3
- Total Reps: 15
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps

** Legs Extension ** (Superset 4)
- Total Volume: 500 kgs
- Total Sets: 3
- Total Reps: 25
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 9 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.120 kgs
- Total Sets: 3
- Total Reps: 15
- 74.0 kgs x 5 reps
- 74.0 kgs x 5 reps
- 76.0 kgs x 5 reps [Eher knapp]

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.000 kgs
- Total Sets: 3
- Total Reps: 30
- 32.0 kgs x 10 reps
- 34.0 kgs x 10 reps [PR]
- 34.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 299,7 kgs
- Total Sets: 3
- Total Reps: 27
- 11.1 kgs x 9 reps
- 11.1 kgs x 9 reps
- 11.1 kgs x 9 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 299,7 kgs
- Total Sets: 3
- Total Reps: 27
- 11.1 kgs x 9 reps
- 11.1 kgs x 9 reps
- 11.1 kgs x 9 reps

** Front Raise ** (Superset 2)
- Total Volume: 299,7 kgs
- Total Sets: 3
- Total Reps: 27
- 11.1 kgs x 9 reps
- 11.1 kgs x 9 reps
- 11.1 kgs x 9 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 599,4 kgs
- Total Sets: 3
- Total Reps: 27
- 22.2 kgs x 9 reps
- 22.2 kgs x 9 reps
- 22.2 kgs x 9 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.465,2 kgs
- Total Sets: 3
- Total Reps: 66
- 22.2 kgs x 22 reps
- 22.2 kgs x 22 reps
- 22.2 kgs x 22 reps

** Curl ** (Superset 3)
- Total Volume: 418,5 kgs
- Total Sets: 3
- Total Reps: 27
- 15.5 kgs x 9 reps
- 15.5 kgs x 9 reps
- 15.5 kgs x 9 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 465 kgs
- Total Sets: 3
- Total Reps: 30
- 15.5 kgs x 10 reps
- 15.5 kgs x 10 reps
- 15.5 kgs x 10 reps

** Handstand Progression **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 1
- 1 rep