•● still in progress ●•

[Folterkeller]

Gestern kurz Rolle, kurz aufs Laufband und abends kurz mit dem Hund joggen. Ich bin extrem stolz auf den Hund. Sie ist beinahe gut mit gelaufen, das faule Luder.

FitNotes Workout - Donnerstag 31st Oktober 2024

Total Volume: 14.824,8 Kg
Total Sets: 61
Total Reps: 657

Gut gegessen, gut geschwitzt, gut gekämpft heute.
Nach 45 Minuten wollte der Kreislauf kurzzeitig wissen, ob ich vollkommen irre bin. Aber das war eine berechtigte Frage, daher habe ich es ihm nicht übel genommen

** Tabata Abs **
- Total Sets: 1
- 04:00
Time: 04:04 – 04:45 (41m 36s)
** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps

** Deadlift **
- Total Volume: 1.900 Kg
- Total Sets: 3
- Total Reps: 25
- 76.0 kgs x 10 reps
- 76.0 kgs x 9 reps
- 76.0 kgs x 6 reps

** Swing **
- Total Volume: 1.000 Kg
- Total Sets: 2
- Total Reps: 25
- 40.0 kgs x 16 reps
- 40.0 kgs x 9 reps

** Sit Ups **
- Total Volume: 400 Kg
- Total Sets: 1
- Total Reps: 25
- 16.0 kgs x 25 reps

** Squat **
- Total Volume: 1.976 Kg
- Total Sets: 3
- Total Reps: 26
- 76.0 kgs x 11 reps
- 76.0 kgs x 9 reps
- 76.0 kgs x 6 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 811,2 Kg
- Total Sets: 3
- Total Reps: 24
- 33.8 kgs x 14 reps [PR]
- 33.8 kgs x 6 reps
- 33.8 kgs x 4 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 25
- 6.0 kgs x 18 reps
- 6.0 kgs x 7 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 912 Kg
- Total Sets: 2
- Total Reps: 38
- 24.0 kgs x 24 reps [PR] [7 3 1 1]
- 24.0 kgs x 14 reps [3 3 1]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 12
- 20.0 kgs x 12 reps

** Pull Up Heavy ** (Superset 7)
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 25
- 23.8 kgs x 11 reps
- 23.8 kgs x 8 reps
- 23.8 kgs x 6 reps

** Push Up Heavy ** (Superset 7)
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 25
- 23.8 kgs x 11 reps
- 23.8 kgs x 8 reps
- 23.8 kgs x 6 reps

** Squat Vest/Rucker ** (Superset 7)
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 25
- 23.8 kgs x 11 reps
- 23.8 kgs x 8 reps
- 23.8 kgs x 6 reps


End Timer
** Chin Up Heavy ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps [PR]

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Squat Sandbag ** (Superset 3)
- Total Volume: 591,8 Kg
- Total Sets: 1
- Total Reps: 11
- 53.8 kgs x 11 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 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 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 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

** Front 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

** Overhead Press Easy ** (Superset 5)
- Total Volume: 170 Kg
- Total Sets: 2
- Total Reps: 17
- 10.0 kgs x 9 reps
- 10.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy 2 ** (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: 193,6 Kg
- Total Sets: 1
- Total Reps: 16
- 12.1 kgs x 16 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 217,8 Kg
- Total Sets: 1
- Total Reps: 18
- 12.1 kgs x 18 reps

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

** Hammer Curl ** (Superset 6)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 37:00

Mit knapp 72 kg habe ich das Gewicht von vor Antibiotikakur und Corona zurück. Leistungstechnisch bin vermutlich auch zurück.

[Netzokhul]

Mit knapp 72 kg habe ich das Gewicht von vor Antibiotikakur und Corona zurück. Leistungstechnisch bin vermutlich auch zurück.

[Folterkeller]

2:01:50 - 48,1km lockere Runde mit dem Singlespeed Squid SoEz

[Folterkeller]

Verstecken ist aktiviert

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

[Folterkeller]

Vorgestern waren wir lange unterwegs. Gestern gab dafür dann nur ekelhafte 30 km Rad. Es war wirklich nicht schön

[Folterkeller]

FitNotes Workout - Samstag 2nd November 2024
Time: 04:07 – 04:27 (20m 01s)
Total Volume: 6.978,8 Kg
Total Sets: 45
Total Reps: 727

** 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 18 reps
- 10.2 kgs x 7 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 18 reps
- 10.2 kgs x 7 reps

** Deadlift Sandbag **
- Total Volume: 910 Kg
- Total Sets: 2
- Total Reps: 26
- 35.0 kgs x 18 reps [PR]
- 35.0 kgs x 8 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 24
- 10.2 kgs x 24 reps

** Squat Sandbag **
- Total Volume: 910 Kg
- Total Sets: 1
- Total Reps: 26
- 35.0 kgs x 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

** Pull Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 20 reps
- 10.2 kgs x 5 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 20 reps
- 10.2 kgs x 5 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 204 Kg
- Total Sets: 2
- Total Reps: 20
- 10.2 kgs x 9 reps
- 10.2 kgs x 11 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 224,4 Kg
- Total Sets: 2
- Total Reps: 22
- 10.2 kgs x 10 reps
- 10.2 kgs x 12 reps

** Lunges ** (Superset 3)
- Total Volume: 489,6 Kg
- Total Sets: 2
- Total Reps: 48
- 10.2 kgs x 22 reps
- 10.2 kgs x 26 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 408 Kg
- Total Sets: 2
- Total Reps: 40
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 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

** Front 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

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

** Curl easy ** (Superset 6)
- Total Volume: 135 Kg
- Total Sets: 1
- Total Reps: 27
- 5.0 kgs x 27 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 42
- 5.0 kgs x 42 reps

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Burpee (Seal) ** (Superset 7)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 48 Kg
- Total Sets: 1
- Total Reps: 2
- 24.0 kgs x 2 reps

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

[Netzokhul]

Es war wirklich nicht schön

Würde sagen das kann man allgemeingültig fast für die ganze Woche stehen lassen.
Vorallem konstant schlechter als angesagt.

[Folterkeller]

Gestern war nur etwas Laufband und Ruck. Das Laufband und ich werden aber irgendwie nicht richtig warm miteinander. Zum Training mag ich es einfach nicht.
Morgens

► Text anzeigen

FitNotes Workout - Montag 4th November 2024
Time: 04:10 – 04:32 (21m 50s)
Total Volume: 8.486 Kg
Total Sets: 52
Total Reps: 729


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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 15 reps
- 13.6 kgs x 7 reps
- 13.6 kgs x 3 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 15 reps
- 13.6 kgs x 7 reps
- 13.6 kgs x 3 reps

** Deadlift Sandbag **
- Total Volume: 910 Kg
- Total Sets: 2
- Total Reps: 26
- 35.0 kgs x 20 reps [PR]
- 35.0 kgs x 6 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 384 Kg
- Total Sets: 1
- Total Reps: 24
- 16.0 kgs x 24 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 326,4 Kg
- Total Sets: 1
- Total Reps: 24
- 13.6 kgs x 24 reps

** Squat Sandbag **
- Total Volume: 1.040 Kg
- Total Sets: 1
- Total Reps: 26
- 40.0 kgs x 26 reps

** Crunches **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps

** Pull Up Heavy ** (Superset 4)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 13 reps
- 13.6 kgs x 8 reps
- 13.6 kgs x 4 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 13 reps
- 13.6 kgs x 8 reps
- 13.6 kgs x 4 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 217,6 Kg
- Total Sets: 2
- Total Reps: 16
- 13.6 kgs x 8 reps
- 13.6 kgs x 8 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 244,8 Kg
- Total Sets: 2
- Total Reps: 18
- 13.6 kgs x 9 reps
- 13.6 kgs x 9 reps

** Lunges ** (Superset 3)
- Total Volume: 652,8 Kg
- Total Sets: 2
- Total Reps: 48
- 13.6 kgs x 24 reps
- 13.6 kgs x 24 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 353,6 Kg
- Total Sets: 2
- Total Reps: 26
- 13.6 kgs x 13 reps
- 13.6 kgs x 13 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 353,6 Kg
- Total Sets: 2
- Total Reps: 26
- 13.6 kgs x 13 reps
- 13.6 kgs x 13 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 707,2 Kg
- Total Sets: 2
- Total Reps: 52
- 13.6 kgs x 26 reps
- 13.6 kgs x 26 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 2
- Total Reps: 42
- 5.0 kgs x 21 reps
- 5.0 kgs x 21 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

** Front 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

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

** Curl easy ** (Superset 6)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 215 Kg
- Total Sets: 1
- Total Reps: 43
- 5.0 kgs x 43 reps

** Pull Up ** (Superset 7)
- Total Sets: 2
- Total Reps: 21
- 13 reps
- 8 reps

** Burpee (Seal) ** (Superset 7)
- Total Sets: 2
- Total Reps: 10
- 6 reps
- 4 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 96 Kg
- Total Sets: 2
- Total Reps: 4
- 24.0 kgs x 2 reps
- 24.0 kgs x 2 reps

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

Nachmittags nach ziemlich genau 12 Stunden

► Text anzeigen

FitNotes Workout -4th November 2024
Total Volume: 5.317,8 Kg
Total Sets: 34
Total Reps: 491

18:06 min

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 15 reps
- 10.2 kgs x 7 reps
- 10.2 kgs x 3 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 15 reps
- 10.2 kgs x 7 reps
- 10.2 kgs x 3 reps

** Deadlift Sandbag **
- Total Volume: 910 Kg
- Total Sets: 2
- Total Reps: 26
- 35.0 kgs x 20 reps
- 35.0 kgs x 6 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 24
- 10.2 kgs x 24 reps

** Squat Sandbag **
- Total Volume: 910 Kg
- Total Sets: 1
- Total Reps: 26
- 35.0 kgs x 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

** Pull Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 9 reps
- 10.2 kgs x 3 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 9 reps
- 10.2 kgs x 3 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 71,4 Kg
- Total Sets: 1
- Total Reps: 7
- 10.2 kgs x 7 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 81,6 Kg
- Total Sets: 1
- Total Reps: 8
- 10.2 kgs x 8 reps

** Lunges ** (Superset 3)
- Total Volume: 183,6 Kg
- Total Sets: 1
- Total Reps: 18
- 10.2 kgs x 18 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 112,2 Kg
- Total Sets: 1
- Total Reps: 11
- 10.2 kgs x 11 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 112,2 Kg
- Total Sets: 1
- Total Reps: 11
- 10.2 kgs x 11 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 204 Kg
- Total Sets: 1
- Total Reps: 20
- 10.2 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

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

** Hammer Curl ** (Superset 6)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

12 Stunden Regeneration sind für ein erneutes Training aber echt übel wenig rückblickend

[Folterkeller]

Gestern 60 min - 32,5 km Rolle

► Text anzeigen

FitNotes Workout - Mittwoch 6th November 2024

Total Volume: 12.680,4 Kg
Total Sets: 60
Total Reps: 732

Die Gremlin brütet irgendwas aus und die Nacht war eher so lala. Da heute obendrein 8 Stunden Meetings anstehen, war die Motivation irgendwie nicht vorhanden

** Tabata Abs **
- Total Sets: 1
- 04:00
Time: 04:13 – 04:40 (27m 33s)
** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 10 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 6 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 10 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 6 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 10 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 6 reps

** Swing **
- Total Volume: 1.248 Kg
- Total Sets: 3
- Total Reps: 26
- 48.0 kgs x 12 reps
- 48.0 kgs x 9 reps
- 48.0 kgs x 5 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 480 Kg
- Total Sets: 2
- Total Reps: 24
- 20.0 kgs x 18 reps
- 20.0 kgs x 6 reps

** Squat Sandbag **
- Total Volume: 1.398,8 Kg
- Total Sets: 1
- Total Reps: 26
- 53.8 kgs x 26 reps

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

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

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.040 Kg
- Total Sets: 1
- Total Reps: 52
- 20.0 kgs x 52 reps [PR]

** Pull Up Heavy ** (Superset 4)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 5 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 5 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 5 reps

End Timer

** Deadlift ** (Superset 8)
- Total Volume: 780 Kg
- Total Sets: 2
- Total Reps: 10
- 78.0 kgs x 5 reps
- 78.0 kgs x 5 reps

** Squat ** (Superset 8)
- Total Volume: 780 Kg
- Total Sets: 2
- Total Reps: 10
- 78.0 kgs x 5 reps
- 78.0 kgs x 5 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: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Lunges ** (Superset 3)
- Total Volume: 285,6 Kg
- Total Sets: 1
- Total Reps: 12
- 23.8 kgs x 12 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

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 1
- Total Reps: 12
- 23.8 kgs x 12 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 9)
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 26
- 24.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 9)
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 26
- 24.0 kgs x 26 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 242 Kg
- Total Sets: 2
- Total Reps: 20
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 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: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 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: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Curl easy ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

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

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Burpee (Seal) ** (Superset 7)
- Total Sets: 1
- Total Reps: 11
- 11 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 72 Kg
- Total Sets: 1
- Total Reps: 3
- 24.0 kgs x 3 reps


Bunt durch den Keller, da unentschlossen, was ich eigentlich wollte heute. War in Summe aber dann doch ganz cool

[Leucko]

Entscheidest du eigentlich immer spontan was trainiert wird?
Wobei es eher den Eindruck erweckt das du einfach jede Übung machst die du kennst

[Folterkeller]

Ne, ich kenne mehr Übungen.
Prinzip lust und Laune und eine gewisse Regelmäßigkeit

Prinzipiell ist es eine ausgeartetes 300 CrossFit

[Folterkeller]

FitNotes Workout - Freitag 8th November 2024
Time: 04:08 – 04:40 (32m 02s)
Total Volume: 14.563,2 Kg
Total Sets: 61
Total Reps: 787

Gremlin war ne Woche krank und ich dachte, ich bekomme es nicht...
Naja, bei "nur" schnupfen kann man noch was machen und dafür lief es heute super.

► Text anzeigen

Der Gedanke hinter dem Training ist Folgender:


Warm-Up Core
** Tabata Abs **
- Total Sets: 1
- 04:00


** Pull Up Heavy Warm Up ** (Superset 1)
Das Training ist ein abgewandeltes 300 Crossfit. Abgewandelt,da an den Keller angepasst und Übungen, die mir mehr gefallen.
Die 50er Blöcke habe ich größtenteils auf 25er Blöcke aufgesplittet um verschiedene Übungen einzubauen.

Time: 04:08 – 04:40 (32m 02s)
Der Block ist also eher ein WOD

Timer Start
- 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

** 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

** Squat Vest/Rucker Warm Up ** (Superset 1)
wurden eingebaut, da mir meine Beine auf Wiederholungen gefühlt besser ansprechen und subjektiv lange zum warm werden benötigen
- 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

Ersetzt den Deadlift.
** Swing **
- Total Volume: 1.248 Kg
- Total Sets: 2
- Total Reps: 26
- 48.0 kgs x 14 reps
- 48.0 kgs x 12 reps
Eher irrelevant, finde ich aber sehr interessant, bezüglich Stabilisation
** Deadlift One Leg (Added Reps) **
- Total Volume: 480 Kg
- Total Sets: 2
- Total Reps: 24
- 20.0 kgs x 20 reps
- 20.0 kgs x 4 reps

Ersetzt den Langhantelsquat
** Squat Sandbag **
- Total Volume: 1.528,8 Kg
- Total Sets: 1
- Total Reps: 26
- 58.8 kgs x 26 reps

Eine geile Übung, dient auch eher der Stabilisation und Koordination
** Step Ups 20" Box To Back Lunges **
- Total Volume: 571,2 Kg
- Total Sets: 1
- Total Reps: 24
- 23.8 kgs x 24 reps

Irgendwas Bauch. SitUps und Abwheel sind anspruchsvoller, aber bzgl der Regeneration sind die irgendwie doof.
** Crunches **
- Total Sets: 1
- Total Reps: 100
- 100 reps

Schöne Übung, baut gut Kraftausdauer auf. Gesplittet in Schwer und Leichter.
** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 960 Kg
- Total Sets: 2
- Total Reps: 40
- 24.0 kgs x 22 reps [4 4 3]
- 24.0 kgs x 18 reps [3 3 3]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 10
- 20.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 4)
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 25
- 23.8 kgs x 9 reps
- 23.8 kgs x 9 reps
- 23.8 kgs x 7 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 25
- 23.8 kgs x 9 reps
- 23.8 kgs x 9 reps
- 23.8 kgs x 7 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 25
- 23.8 kgs x 9 reps
- 23.8 kgs x 9 reps
- 23.8 kgs x 7 reps

Da ich das Langhantelgeraffel nicht los werde, habe ich es testweise mal nach dem WOD eingebaut und bin vermutlich zufrieden damit.
Der Körper ist gut aufgewärmt und ich könnte mir vorstellen, dass da gut steigerungspotential ist

** Deadlift ** (Superset 8)
- Total Volume: 902 Kg
- Total Sets: 2
- Total Reps: 11
- 82.0 kgs x 5 reps
- 82.0 kgs x 6 reps

** Squat ** (Superset 8)
- Total Volume: 902 Kg
- Total Sets: 2
- Total Reps: 11
- 82.0 kgs x 5 reps
- 82.0 kgs x 6 reps

Der Block beinhaltet eigentlich nur Übungen, die ich eher nicht mag und Schwachstellen ausgleichen sollen.
** Chin Up Heavy ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

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

** Lunges ** (Superset 3)
- Total Volume: 403,2 Kg
- Total Sets: 1
- Total Reps: 14
- 28.8 kgs x 14 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 460,8 Kg
- Total Sets: 1
- Total Reps: 16
- 28.8 kgs x 16 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 9)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 30
- 24.0 kgs x 30 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 9)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 30
- 24.0 kgs x 30 reps

Der Schulterblock scheint zu wirken. Ich habe nach Jahren mal wieder das Gefühl, dass die Schultern wachsen.
** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 290,4 Kg
- Total Sets: 2
- Total Reps: 24
- 12.1 kgs x 12 reps
- 12.1 kgs x 12 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

Arme können nie genug Volumen bekommen.
** Curl ** (Superset 6)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 205,7 Kg
- Total Sets: 1
- Total Reps: 17
- 12.1 kgs x 17 reps

** Curl easy ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

Schlussprint
** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 22
- 22 reps
Ich hasse Burpee. Aber Seal Burpee hasse ich noch viel mehr.
** Burpee (Seal) ** (Superset 7)
- Total Sets: 1
- Total Reps: 13
- 13 reps
Die Übung ist noch nicht ideal, da aufgrund meiner bescheidenen Größe ein übelst weiter Stand notwendig ist, damit ich mir die Kugeln nicht in die Beine knalle.
** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 120 Kg
- Total Sets: 1
- Total Reps: 5
- 24.0 kgs x 5 reps [PR]


Das das Volumen bescheuert ist und der Plan murks, weiß ich selbst.
Vom klassischen GK über Push und Pull bis Dreiersplits habe ich in den letzten 20 Jahren so ziemlich alles gemacht und das auch länger.
Am besten funktioniert hat vermutlich Push und Pull, aber den meisten Spaß hat es mir nicht gemacht.

Spaß und Freude stehenfür mich aber im Vordergrund und erstaunlicherweise geht es momentan auch damit voran. Das Verletzungspotential ist gering, es lässt sich gut regenerieren und der Pump ist klasse. Nach spätestens 90 Minuten bin ich durch und bereit für den Tag.

[Leucko]

Spaß sollte bei den Prioritäten schon weit oben stehen damit das ganze nachhaltig bleibt.
Wenn man auf Zwang irgendwas angeblich effizienteres durchziehen will was einem nicht liegt lässt man am Ende vermutlich mehr Potenzial liegen

[Folterkeller]

Goruck.eu hat Rabatte.
Ich habe mir mal den Plate Carrier geordert.
Mal schauen, ob der über die 5.11 tac tec Weight Vest geht.
Das wäre Prima

Gewichtsweste habe ich 10,2 + 13,4 + 18,8 kg
Ruckplates habe ich noch eine Kombi 4,4 und 8,9 kg. Damit würde wohl noch gut was gehen.
So 32 kg Zusatzgewicht wären bei meinen 72 kg schon ziemlich ausreichend für die nächste Zeit
Der Rucker ist leider etwas sperrig + schränkt etwas ein und meine 5 kg Kettler Weste löst sich leider so langsam auf

[Leucko]

Du machst dieses gerucke ja schon eine ganze Weile.
Daher scheinst du weiterhin überzeugt zu sein.
Wie ist die Belastung bzw. der Puls. Auf Zone2 Niveau kommt man vermutlich nur wenn es bergauf geht oder?