•● still in progress ●•

[Folterkeller]

Ging gerade so schön schnell

Fazit rechte Ellenbogen oll, aber noch nicht störend

[Folterkeller]

FitNotes Workout - Sonntag 16th März 2025
Body Weight: 72.7 kgs
Total Volume: 19.046,3 Kg
Total Sets: 80
Total Reps: 1069

Schlechte Nacht, da Gremlin vermutlich krank, Nase zu, Ellbogen zwickt merklich (komischerweise immer noch nicht beim Sport)

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

** Deadlift **
- Total Volume: 2.028 Kg
- Total Sets: 3
- Total Reps: 26
- 78.0 kgs x 11 reps
- 78.0 kgs x 10 reps
- 78.0 kgs x 5 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps [9+3]

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.497,6 Kg
- Total Sets: 8
- Total Reps: 64
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.995,2 Kg
- Total Sets: 8
- Total Reps: 128
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 2.246,4 Kg
- Total Sets: 8
- Total Reps: 96
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps

** Pull Up ** (Superset 2)
- Total Sets: 5
- Total Reps: 65
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps

** Push Up ** (Superset 2)
- Total Sets: 5
- Total Reps: 65
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 2)
- Total Sets: 5
- Total Reps: 70
- 14 reps
- 14 reps
- 14 reps
- 14 reps
- 14 reps

** Squat ** (Superset 7)
- Total Volume: 1.976 Kg
- Total Sets: 2
- Total Reps: 26
- 76.0 kgs x 13 reps
- 76.0 kgs x 13 reps

** Ab-Wheel Rollout Knees Easy ** (Superset 7)
- Total Sets: 2
- Total Reps: 26
- 13 reps
- 13 reps

** Sit Ups ** (Superset 7)
- Total Volume: 416 Kg
- Total Sets: 2
- Total Reps: 26
- 16.0 kgs x 13 reps
- 16.0 kgs x 13 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.280 Kg
- Total Sets: 10
- Total Reps: 120
- 24.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 26.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 12.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Pull Up Heavy Warm Up ** (Superset 3)
- Total Volume: 210,6 Kg
- Total Sets: 1
- Total Reps: 9
- 23.4 kgs x 9 reps

** Push Up Heavy Warm Up ** (Superset 3)
- Total Volume: 210,6 Kg
- Total Sets: 1
- Total Reps: 9
- 23.4 kgs x 9 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 210,6 Kg
- Total Sets: 1
- Total Reps: 9
- 23.4 kgs x 9 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 210,6 Kg
- Total Sets: 1
- Total Reps: 9
- 23.4 kgs x 9 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 412,3 Kg
- Total Sets: 2
- Total Reps: 31
- 13.3 kgs x 16 reps
- 13.3 kgs x 15 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

** Shrugs ** (Superset 4)
- Total Volume: 2.912 Kg
- Total Sets: 2
- Total Reps: 52
- 56.0 kgs x 27 reps [PR]
- 56.0 kgs x 25 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: 130 Kg
- Total Sets: 1
- Total Reps: 26
- 5.0 kgs x 26 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 250 Kg
- Total Sets: 1
- Total Reps: 50
- 5.0 kgs x 50 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 50:00

[Netzokhul]

Mehr Wiederholungen als ich in einer Woche.

[Folterkeller]

Und weil es so schön ist, noch in Summe 26 km mit dem Rad oben drauf

Das waren dann diese Woche insgesamt 205 km.

[HungrigerBiber]

Echt gute Arbeitskapazität aufgebaut, Mirin

Dafür bräuchte mein Schundkörper 3 Jahre und konstant Physiotherapie, allein für den Krafttraining Part

[Folterkeller]

Und das erstaunliche ist, dass es sich momentan sogar regenerieren lässt

[Folterkeller]

FitNotes Workout - Montag 17th März 2025
Body Weight: 73.6 kgs
Total Volume: 9.991,2 Kg
Total Sets: 82
Total Reps: 559

Ich habe meine 7 mm Rehband Bandagen wiedergefunden.

Heute wollte ich die Hälfte von gestern mavhen. Bis auf den Nacken waren auch alle Muskeln easy bereit dafür
Mit den Bandagen war es dann fast schon cheaten

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

** Deadlift **
- Total Volume: 1.014 Kg
- Total Sets: 2
- Total Reps: 13
- 78.0 kgs x 7 reps
- 78.0 kgs x 6 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 144 Kg
- Total Sets: 1
- Total Reps: 12
- 12.0 kgs x 12 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 748,8 Kg
- Total Sets: 8
- Total Reps: 32
- 23.4 kgs x 4 reps
- 23.4 kgs x 4 reps
- 23.4 kgs x 4 reps
- 23.4 kgs x 4 reps
- 23.4 kgs x 4 reps
- 23.4 kgs x 4 reps
- 23.4 kgs x 4 reps
- 23.4 kgs x 4 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.497,6 Kg
- Total Sets: 8
- Total Reps: 64
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.123,2 Kg
- Total Sets: 8
- Total Reps: 48
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps

** Pull Up ** (Superset 2)
- Total Sets: 6
- Total Reps: 36
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps

** Push Up ** (Superset 2)
- Total Sets: 6
- Total Reps: 36
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 2)
- Total Sets: 6
- Total Reps: 36
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps

** Squat ** (Superset 7)
- Total Volume: 1.216 Kg
- Total Sets: 2
- Total Reps: 16
- 76.0 kgs x 8 reps
- 76.0 kgs x 8 reps

** Ab-Wheel Rollout Knees Easy ** (Superset 7)
- Total Sets: 2
- Total Reps: 16
- 8 reps
- 8 reps

** Sit Ups ** (Superset 7)
- Total Volume: 256 Kg
- Total Sets: 2
- Total Reps: 16
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.140 Kg
- Total Sets: 10
- Total Reps: 60
- 24.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 26.0 kgs x 6 reps
- 16.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 16.0 kgs x 6 reps

** Pull Up Heavy Warm Up ** (Superset 3)
- Total Volume: 117 Kg
- Total Sets: 1
- Total Reps: 5
- 23.4 kgs x 5 reps

** Push Up Heavy Warm Up ** (Superset 3)
- Total Volume: 117 Kg
- Total Sets: 1
- Total Reps: 5
- 23.4 kgs x 5 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 117 Kg
- Total Sets: 1
- Total Reps: 5
- 23.4 kgs x 5 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 117 Kg
- Total Sets: 1
- Total Reps: 5
- 23.4 kgs x 5 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 8
- 8 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 8
- 8 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 212,8 Kg
- Total Sets: 2
- Total Reps: 16
- 13.3 kgs x 8 reps
- 13.3 kgs x 8 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- 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 ** (Superset 4)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Shrugs ** (Superset 4)
- Total Volume: 1.568 Kg
- Total Sets: 2
- Total Reps: 28
- 56.0 kgs x 14 reps
- 56.0 kgs x 14 reps

** Curl ** (Superset 5)
- Total Volume: 93,1 Kg
- Total Sets: 1
- Total Reps: 7
- 13.3 kgs x 7 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 119,7 Kg
- Total Sets: 1
- Total Reps: 9
- 13.3 kgs x 9 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: 40 Kg
- Total Sets: 1
- Total Reps: 8
- 5.0 kgs x 8 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Rucking 16 kg **
- Total Sets: 1
- 2.7 km - 28:00

[Folterkeller]

Gut geschlafen, Nacken hat sich auch erholt

Heute -3 Grad und Ostwind. Gefühlt war es deutlich kälter und die letzten 8 km waren schon ziemlich unangenehm.
Da fehlte mir auch irgendwie die Power, obwohl ich eigentlich ziemlich motiviert los bin.

35 km, 1:28:30. Also wenig mit Ruhm bekleckert

[HungrigerBiber]

Was bringen die Bandagen?

[Netzokhul]

Warme Knie bei 12Grad im Folterkeller

[Folterkeller]

Was bringen die Bandagen?

"7mm von Rehband ist eine robuste Knieunterstützung, die Kompression, Flexibilität und Wärme bietet. Sie ist ideal für kürzere Workouts und intensive Aktivitäten wie Gewichtheben oder wenn ein Sportler zusätzliche Unterstützung wünscht."

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Laut irgendeinem Quacksalber habe ich Arthrose im Knie und vermutlich auch Ellenbogen.
Ich persönlich glaube es nicht zwingend und denke, dass es zu den damaligen Zeitpunkt eher eine andere Verletzung war.

Ein befreundeter Trainer hatte mir die damals empfohlen. Und die Kompression ist schon nicht zu verachten

[Folterkeller]

Warme Knie bei 12Grad im Folterkeller

13-14 Grad habe ich momentan noch. Du warst also Nähe dran

[Folterkeller]

Ähm, den Rückweg vergessen wir mal lieber ganz schnell. Was hab ich mich gequält und geflucht.
Volle Kanne Gegenwind und ich bin gefühlt nicht voran gekommen.
37,4 km in 1:44

[Folterkeller]

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FitNotes Workout - Mittwoch 19th März 2025
Time: 04:16 – 05:36 (1h 20m)
Body Weight: 73.3 kgs
Total Volume: 20.036,3 Kg
Total Sets: 70
Total Reps: 1026

Irgendwas im Bereich Lat, Schulterblatt, Trapez ist eingeklemmt. Ist ein bisschen eklig

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 14 reps
- 13.6 kgs x 11 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 14 reps
- 13.6 kgs x 11 reps

** Deadlift **
- Total Volume: 1.800 Kg
- Total Sets: 3
- Total Reps: 25
- 72.0 kgs x 11 reps
- 72.0 kgs x 9 reps
- 72.0 kgs x 5 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 416 Kg
- Total Sets: 2
- Total Reps: 26
- 16.0 kgs x 14 reps
- 16.0 kgs x 12 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

** Step Ups 20" Box To Back Lunges **
- Total Volume: 608,4 Kg
- Total Sets: 2
- Total Reps: 26
- 23.4 kgs x 18 reps
- 23.4 kgs x 8 reps

** Ab-Wheel Rollout Knees Easy **
- Total Sets: 1
- Total Reps: 25
- 25 reps

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

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.000 Kg
- Total Sets: 10
- Total Reps: 100
- 24.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 1.170 Kg
- Total Sets: 5
- Total Reps: 50
- 23.4 kgs x 12 reps
- 23.4 kgs x 11 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 9 reps
- 23.4 kgs x 8 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 2.340 Kg
- Total Sets: 5
- Total Reps: 100
- 23.4 kgs x 24 reps [PR]
- 23.4 kgs x 22 reps
- 23.4 kgs x 20 reps
- 23.4 kgs x 18 reps
- 23.4 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 2)
- Total Volume: 3.510 Kg
- Total Sets: 5
- Total Reps: 150
- 23.4 kgs x 36 reps [PR]
- 23.4 kgs x 33 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 27 reps
- 23.4 kgs x 24 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 234 Kg
- Total Sets: 1
- Total Reps: 10
- 23.4 kgs x 10 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 234 Kg
- Total Sets: 1
- Total Reps: 10
- 23.4 kgs x 10 reps

** Pull Up ** (Superset 6)
- Total Sets: 2
- Total Reps: 27
- 16 reps
- 11 reps

** Push Up ** (Superset 6)
- Total Sets: 2
- Total Reps: 27
- 16 reps
- 11 reps

** Row Parallettes Easy ** (Superset 6)
- Total Sets: 2
- Total Reps: 25
- 13 reps
- 12 reps

** Dip Parallettes Easy ** (Superset 6)
- Total Sets: 2
- Total Reps: 25
- 13 reps
- 12 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 438,9 Kg
- Total Sets: 3
- Total Reps: 33
- 13.3 kgs x 11 reps
- 13.3 kgs x 11 reps
- 13.3 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 270 Kg
- Total Sets: 4
- Total Reps: 54
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 21 reps

** Shrugs ** (Superset 4)
- Total Volume: 3.024 Kg
- Total Sets: 3
- Total Reps: 54
- 56.0 kgs x 16 reps
- 56.0 kgs x 18 reps
- 56.0 kgs x 20 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: 226,1 Kg
- Total Sets: 1
- Total Reps: 17
- 13.3 kgs x 17 reps

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

** Hammer Curl ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 260 Kg
- Total Sets: 1
- Total Reps: 52
- 5.0 kgs x 52 reps

[Netzokhul]

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Außer das mit der Klemmung