•● still in progress ●•

[Folterkeller]

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FitNotes Workout - Freitag 24th Januar 2025
Body Weight: 73.4 kgs
Total Volume: 0 Kg
Total Sets: 1
Total Reps: 0

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

FitNotes Workout - Samstag 25th Januar 2025
Body Weight: 73.4 kgs
Total Volume: 12.419 Kg
Total Sets: 50
Total Reps: 717

Es war deutlich schwerer als erwartet.

Gerade Clean & Press wäre ohne etwas Beineinsatz nicht mehr drin gewesen

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

** Deadlift **
- Total Volume: 2.550 Kg
- Total Sets: 5
- Total Reps: 25
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 977,6 Kg
- Total Sets: 5
- Total Reps: 52
- 18.8 kgs x 12 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 9 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.955,2 Kg
- Total Sets: 5
- Total Reps: 104
- 18.8 kgs x 24 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 18 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Crunches **
- Total Sets: 1
- Total Reps: 150
- 150 reps

** Squat **
- Total Volume: 3.132 Kg
- Total Sets: 6
- Total Reps: 36
- 92.0 kgs x 5 reps
- 94.0 kgs x 5 reps
- 96.0 kgs x 5 reps
- 94.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 72.0 kgs x 11 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.600 Kg
- Total Sets: 6
- Total Reps: 60
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps [4+1]
- 28.0 kgs x 10 reps [4+1]
- 28.0 kgs x 10 reps [3+2]
- 20.0 kgs x 10 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 460,8 Kg
- Total Sets: 1
- Total Reps: 16
- 28.8 kgs x 16 reps

** Row Parallettes Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Dip Parallettes Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Step Ups 20" Box Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 309,6 Kg
- Total Sets: 2
- Total Reps: 24
- 12.9 kgs x 12 reps
- 12.9 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Curl ** (Superset 5)
- Total Volume: 206,4 Kg
- Total Sets: 2
- Total Reps: 16
- 12.9 kgs x 8 reps
- 12.9 kgs x 8 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 103,2 Kg
- Total Sets: 2
- Total Reps: 8
- 12.9 kgs x 4 reps
- 12.9 kgs x 4 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 335,4 Kg
- Total Sets: 2
- Total Reps: 26
- 12.9 kgs x 13 reps
- 12.9 kgs x 13 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:00


FitNotes Workout - Sonntag 26th Januar 2025
Body Weight: 73.9 kgs
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

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

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:00

FitNotes Workout - Montag 27th Januar 2025
Body Weight: 73.9 kgs
Total Volume: 14.053,1 Kg
Total Sets: 53
Total Reps: 733

Schön ne Ecke aus nem Backenzahn rausgeknirscht... Aaargh!

Ganz wilde Nacht.
Irgendwie war ich stündlich wach und konnte sehr schlecht wieder einschlafen.
Absolut ungewöhnlich für mich.

SOS bei den Klimmzügen.
Der Einbruch wird eher schlechter als besser.
Auch das ist eher ungewöhnlich für mich.
Aber die Tendenz zeichnet sich ja schon länger ab, seit das Kreuzheben wieder am Anfang steht.
Muskelgefühl ist aber da. Daher kann ich weiterhin damit leben.
Das restliche Training läuft ja zufriedenstellend

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

** Deadlift **
- Total Volume: 2.652 Kg
- Total Sets: 5
- Total Reps: 26
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 6 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.109,2 Kg
- Total Sets: 7
- Total Reps: 59
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 7 reps
- 18.8 kgs x 6 reps
- 18.8 kgs x 6 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.274,8 Kg
- Total Sets: 7
- Total Reps: 121
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 17 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 12 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 11
- 11 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 26
- 26 reps

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

** Squat **
- Total Volume: 3.552 Kg
- Total Sets: 6
- Total Reps: 41
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 72.0 kgs x 11 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.996 Kg
- Total Sets: 6
- Total Reps: 80
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 12 reps [5+1]
- 26.0 kgs x 12 reps [5+1]
- 20.0 kgs x 14 reps [5+2]

** Row Parallettes ** (Superset 3)
- Total Volume: 282 Kg
- Total Sets: 1
- Total Reps: 15
- 18.8 kgs x 15 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 282 Kg
- Total Sets: 1
- Total Reps: 15
- 18.8 kgs x 15 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 576 Kg
- Total Sets: 1
- Total Reps: 20
- 28.8 kgs x 20 reps

** Row Parallettes Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Dip Parallettes Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Step Ups 20" Box Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 322,5 Kg
- Total Sets: 2
- Total Reps: 25
- 12.9 kgs x 13 reps
- 12.9 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 155 Kg
- Total Sets: 2
- Total Reps: 31
- 5.0 kgs x 16 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 155 Kg
- Total Sets: 2
- Total Reps: 31
- 5.0 kgs x 16 reps
- 5.0 kgs x 15 reps

** Curl ** (Superset 5)
- Total Volume: 219,3 Kg
- Total Sets: 2
- Total Reps: 17
- 12.9 kgs x 9 reps
- 12.9 kgs x 8 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 116,1 Kg
- Total Sets: 2
- Total Reps: 9
- 12.9 kgs x 5 reps
- 12.9 kgs x 4 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 361,2 Kg
- Total Sets: 2
- Total Reps: 28
- 12.9 kgs x 15 reps
- 12.9 kgs x 13 reps

[Folterkeller]

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[Folterkeller]

FitNotes Workout - Mittwoch 29th Januar 2025
Body Weight: 73.5 kgs
Total Volume: 16.963,9 Kg
Total Sets: 60
Total Reps: 808

Heute war alles anders zu vorgestern:

Unterkörper irgendwie noch ko
Pull /Push lief wieder etwas besser
Clean & Press richtig schwer (mehr Beineinsatz zwingend notwendig und nahe am all Out)

Muss man ja alles nicht verstehen

In Summe sehr froh, mich da heute erfolgreich durchgebissen zu haben und für den Kopf waren die Klimmzüge mal wieder gut.
Das wird aber wieder richtig Bösen Muskelkater geben. Da bin ich mir sicher

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

** Deadlift **
- Total Volume: 2.754 Kg
- Total Sets: 5
- Total Reps: 27
- 102.0 kgs x 6 reps
- 102.0 kgs x 6 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.240,8 Kg
- Total Sets: 7
- Total Reps: 66
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps [Knapp, aber geschafft]
- 18.8 kgs x 9 reps
- 18.8 kgs x 7 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.481,6 Kg
- Total Sets: 7
- Total Reps: 132
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 14 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.240,8 Kg
- Total Sets: 7
- Total Reps: 66
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 7 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Crunches **
- Total Sets: 1
- Total Reps: 130
- 130 reps

** Squat **
- Total Volume: 3.716 Kg
- Total Sets: 6
- Total Reps: 43
- 92.0 kgs x 7 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 72.0 kgs x 12 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.140 Kg
- Total Sets: 6
- Total Reps: 86
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 20.0 kgs x 16 reps [5+3]

** Row Parallettes ** (Superset 3)
- Total Volume: 526,4 Kg
- Total Sets: 2
- Total Reps: 28
- 18.8 kgs x 16 reps
- 18.8 kgs x 12 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 526,4 Kg
- Total Sets: 2
- Total Reps: 28
- 18.8 kgs x 16 reps
- 18.8 kgs x 12 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 1.004 Kg
- Total Sets: 2
- Total Reps: 30
- 42.8 kgs x 10 reps [PR]
- 28.8 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 345,8 Kg
- Total Sets: 2
- Total Reps: 26
- 13.3 kgs x 14 reps
- 13.3 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 155 Kg
- Total Sets: 2
- Total Reps: 31
- 5.0 kgs x 16 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Curl ** (Superset 5)
- Total Volume: 239,4 Kg
- Total Sets: 2
- Total Reps: 18
- 13.3 kgs x 10 reps
- 13.3 kgs x 8 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 119,7 Kg
- Total Sets: 2
- Total Reps: 9
- 13.3 kgs x 5 reps
- 13.3 kgs x 4 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 399 Kg
- Total Sets: 2
- Total Reps: 30
- 13.3 kgs x 17 reps
- 13.3 kgs x 13 reps

** Treadmill **
- Total Sets: 1
- 0.93 km - 07:00

[Folterkeller]

Gestern flatterte noch ein 33 Jahre alter Fahrradrahmen ins Haus. Da ist der nächste Aufbau schon mal gesichert.

Heute Radfahren war zwar nass, aber relativ windstill. Das gestrige Training würde ich stand heute aber nicht so weitermachen können, wenn ich wieder öfter ins Büro fahre.
Da krieche ich sonst bald auf dem Zahnfleisch


35 km in 1:22:48 auf dem Steamroller mit etwas dickerer Übersetzung.

[Folterkeller]

35,3 in 1:23:50 min
Leider war rote Welle und strömender Regen angesagt

Mit Musik auf den Ohren und ein paar Radlern die ich unbedingt überholen wollte und konnte, ging es dann irgendwie.

Morgen erwarte ich aus den Beinen aber absolut nichts mehr

[Folterkeller]

Gestern dachte ich noch, ich reduziere heute Vorsichtshalber die Sätze. Nachdem ich mit übelsten Nackenverspannungen, Kopfschmerzen und Muskelkater heute morgen aufgewacht bin, habe ich direkt auch noch die Gewichte reduziert.
Nachdem ich dann noch den. Nervenden piependen Rauchmelder finden musste, hatte ich heute eigentlich überhaupt nichts mehr erwartet.

Warum ich Idiot dann aber auf einmal mehr mache als vorgestern, erschließt sich mir im Nachhinein auch nicht mehr. Kann wohl nur an Selbstgeißelung und Masochismus liegen.

Gute 90 Minuten hat der Spaß gedauert.


FitNotes Workout - Freitag 31st Januar 2025
Body Weight: 73.6 kgs
Total Volume: 19.024,7 Kg
Total Sets: 59
Total Reps: 920

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

** Deadlift **
- Total Volume: 3.600 Kg
- Total Sets: 5
- Total Reps: 50
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.278,4 Kg
- Total Sets: 7
- Total Reps: 68
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.556,8 Kg
- Total Sets: 7
- Total Reps: 136
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.447,6 Kg
- Total Sets: 7
- Total Reps: 77
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Crunches **
- Total Sets: 1
- Total Reps: 150
- 150 reps

** Squat **
- Total Volume: 4.320 Kg
- Total Sets: 6
- Total Reps: 60
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.160 Kg
- Total Sets: 5
- Total Reps: 92
- 24.0 kgs x 22 reps [PR] [6+3+2]
- 24.0 kgs x 22 reps [6+3+2]
- 24.0 kgs x 22 reps [6+3+2]
- 24.0 kgs x 14 reps [5+2]
- 20.0 kgs x 12 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 545,2 Kg
- Total Sets: 2
- Total Reps: 29
- 18.8 kgs x 16 reps
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 545,2 Kg
- Total Sets: 2
- Total Reps: 29
- 18.8 kgs x 16 reps
- 18.8 kgs x 13 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 1.094,4 Kg
- Total Sets: 2
- Total Reps: 38
- 28.8 kgs x 20 reps
- 28.8 kgs x 18 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 359,1 Kg
- Total Sets: 2
- Total Reps: 27
- 13.3 kgs x 14 reps
- 13.3 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 160 Kg
- Total Sets: 2
- Total Reps: 32
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 160 Kg
- Total Sets: 2
- Total Reps: 32
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps

** Curl ** (Superset 5)
- Total Volume: 252,7 Kg
- Total Sets: 2
- Total Reps: 19
- 13.3 kgs x 11 reps
- 13.3 kgs x 8 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 119,7 Kg
- Total Sets: 2
- Total Reps: 9
- 13.3 kgs x 5 reps
- 13.3 kgs x 4 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 425,6 Kg
- Total Sets: 2
- Total Reps: 32
- 13.3 kgs x 18 reps
- 13.3 kgs x 14 reps

[Leucko]

Haha, diese Rauchmeldersache immer wieder geil.

Pro-Tipp: wenn einer Piept direkt alle Batterien austauschen.

[Folterkeller]

FitNotes Workout - Samstag 1st Februar 2025
Body Weight: 73.7 kgs
Total Volume: 0 Kg
Total Sets: 3
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 30.0 km - 55:40 [Komplett fertig mit den Beinen]

** Rucking 16 kg **
- Total Sets: 1
- 4.4 km - 47:00

** Cycling **
- Total Sets: 1
- 32.18 km - 1:27:00 [mit dem Squid zum Training und zurück]

Beine waren danach wirklich am Ende.

[Folterkeller]

Die letzten Trainings sind ja zeitlich etwas ausgeartet und bei stressvollen Arbeitstagen mit zusätzlich relativ viel Bewegung ist die Regeneration jetzt an ihre Grenzen geraten. Der Schlaf leidet auch.
Daher wird rechtzeitig interveniert.


FitNotes Workout - Sonntag 2nd Februar 2025
Body Weight: 73.9 kgs
Total Volume: 14.903,9 Kg
Total Sets: 41
Total Reps: 779

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

** Deadlift **
- Total Volume: 2.808 Kg
- Total Sets: 3
- Total Reps: 39
- 72.0 kgs x 13 reps
- 72.0 kgs x 13 reps
- 72.0 kgs x 13 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.071,6 Kg
- Total Sets: 5
- Total Reps: 57
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 9 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.143,2 Kg
- Total Sets: 5
- Total Reps: 114
- 18.8 kgs x 26 reps
- 18.8 kgs x 26 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 18 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.880 Kg
- Total Sets: 5
- Total Reps: 100
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 31
- 31 reps

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

** Squat **
- Total Volume: 3.024 Kg
- Total Sets: 3
- Total Reps: 42
- 72.0 kgs x 14 reps
- 72.0 kgs x 14 reps
- 72.0 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.728 Kg
- Total Sets: 4
- Total Reps: 84
- 24.0 kgs x 30 reps [PR] [5+4+3+2+1]
- 24.0 kgs x 16 reps [5+2+1]
- 24.0 kgs x 14 reps [4+2+1]
- 12.0 kgs x 24 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 300,8 Kg
- Total Sets: 1
- Total Reps: 16
- 18.8 kgs x 16 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 300,8 Kg
- Total Sets: 1
- Total Reps: 16
- 18.8 kgs x 16 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 748,8 Kg
- Total Sets: 1
- Total Reps: 26
- 28.8 kgs x 26 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 146,3 Kg
- Total Sets: 1
- Total Reps: 11
- 13.3 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Curl ** (Superset 5)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Curl easy ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 135 Kg
- Total Sets: 1
- Total Reps: 27
- 5.0 kgs x 27 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 35:00 [Traben]

7 km Spaziergang mit der Familie

90 Minuten mit der Familie Schlittschuhe laufen.

[Folterkeller]

FitNotes Workout - Montag 3rd Februar 2025
Body Weight: 73.7 kgs
Total Volume: 0 Kg
Total Sets: 1
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 20.0 km - 38:35

3 km neuen Aufbau testen. Testfahrt draußen vielleicht am Dienstag


3 km mit dem Kostka Roller waren mal wieder richtig cool

[Folterkeller]

FitNotes Workout - Dienstag 4th Februar 2025
Body Weight: 73.7 kgs
Total Volume: 14.225,8 Kg
Total Sets: 48
Total Reps: 759

Leichtes Ziehen im rechten Bereich vordere Schulter, Bizeps, Lat? Vermutlich leichte Reizung von Klimmzügen und/oder Clean & Press

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

** Deadlift **
- Total Volume: 2.220 Kg
- Total Sets: 3
- Total Reps: 30
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 940 Kg
- Total Sets: 5
- Total Reps: 50
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.880 Kg
- Total Sets: 5
- Total Reps: 100
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 2.820 Kg
- Total Sets: 5
- Total Reps: 150
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Sit Ups Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 60
- 60 reps

** Squat **
- Total Volume: 2.220 Kg
- Total Sets: 3
- Total Reps: 30
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.460 Kg
- Total Sets: 6
- Total Reps: 62
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 12 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 576 Kg
- Total Sets: 1
- Total Reps: 20
- 28.8 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 292,6 Kg
- Total Sets: 2
- Total Reps: 22
- 13.3 kgs x 11 reps
- 13.3 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 13 reps
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 13 reps
- 5.0 kgs x 13 reps

** Curl ** (Superset 5)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Curl easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** Shrugs **
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 13
- 32.0 kgs x 13 reps [PR]

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:00