•● still in progress ●•

[Folterkeller]

FitNotes Workout - Dienstag 18th April 2023
Total Volume: 12.226 kgs
Total Sets: 58
Total Reps: 656

Eigentlich hätte ich weniger Leistung im Unterkörper erwartet, da ich gestern wieder mehrere Kilometer mit dem Rad unterwegs war

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

** Pull Up ** (Superset 1)
- Total Volume: 384 kgs
- Total Sets: 5
- Total Reps: 50
- 13 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Volume: 768 kgs
- Total Sets: 5
- Total Reps: 100
- 26 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 26 reps

** Split Squats ** (Superset 1)
- Total Volume: 768 kgs
- Total Sets: 5
- Total Reps: 96
- 24 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 24 reps

** Squat **
- Total Volume: 1.320 kgs
- Total Sets: 3
- Total Reps: 15
- 86.0 kgs x 5 reps
- 88.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.550 kgs
- Total Sets: 3
- Total Reps: 15
- 102.0 kgs x 5 reps
- 104.0 kgs x 5 reps
- 104.0 kgs x 5 reps

** Legs Extension ** (Superset 4)
- Total Volume: 560 kgs
- Total Sets: 3
- Total Reps: 28
- 20.0 kgs x 9 reps
- 20.0 kgs x 9 reps
- 20.0 kgs x 10 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.296 kgs
- Total Sets: 3
- Total Reps: 18
- 72.0 kgs x 6 reps
- 72.0 kgs x 6 reps
- 72.0 kgs x 6 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.080 kgs
- Total Sets: 3
- Total Reps: 30
- 36.0 kgs x 10 reps [PR]
- 36.0 kgs x 10 reps
- 36.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 373 kgs
- Total Sets: 4
- Total Reps: 38
- 11.1 kgs x 10 reps
- 11.1 kgs x 10 reps
- 11.1 kgs x 10 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 373 kgs
- Total Sets: 4
- Total Reps: 38
- 11.1 kgs x 10 reps
- 11.1 kgs x 10 reps
- 11.1 kgs x 10 reps
- 5.0 kgs x 8 reps

** Front Raise ** (Superset 2)
- Total Volume: 373 kgs
- Total Sets: 4
- Total Reps: 38
- 11.1 kgs x 10 reps [PR]
- 11.1 kgs x 10 reps
- 11.1 kgs x 10 reps
- 5.0 kgs x 8 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 706 kgs
- Total Sets: 4
- Total Reps: 38
- 22.2 kgs x 10 reps
- 22.2 kgs x 10 reps
- 22.2 kgs x 10 reps
- 5.0 kgs x 8 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.745 kgs
- Total Sets: 4
- Total Reps: 91
- 22.2 kgs x 25 reps
- 22.2 kgs x 25 reps
- 22.2 kgs x 25 reps
- 5.0 kgs x 16 reps

** Curl ** (Superset 3)
- Total Volume: 434 kgs
- Total Sets: 3
- Total Reps: 28
- 15.5 kgs x 9 reps
- 15.5 kgs x 9 reps
- 15.5 kgs x 10 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 496 kgs
- Total Sets: 3
- Total Reps: 32
- 15.5 kgs x 10 reps
- 15.5 kgs x 10 reps
- 15.5 kgs x 12 reps [PR]

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

[Folterkeller]

In Summe waren die letzten Tage echt busy, aber ich bin jeden Tag auf ein Rad gekommen und das finde ich super

Samstag Lastenrad 20 km
Sonntag Rennrad Singlespeed 16 km
Montag Rennrad Singlespeed 25 km
Dienstag BMX 24 km
Mittwoch MTB 22 km

Heute leider keine Radrunde mehr


FitNotes Workout - Donnerstag 20th April 2023
Total Volume: 12.455 kgs
Total Sets: 58
Total Reps: 671

** Pull Up ** (Superset 1)
- Total Volume: 432 kgs
- Total Sets: 5
- Total Reps: 55
- 15 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 9 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Volume: 864 kgs
- Total Sets: 5
- Total Reps: 110
- 30 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 26 reps

** Split Squats ** (Superset 1)
- Total Volume: 864 kgs
- Total Sets: 5
- Total Reps: 110
- 30 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps
- 26 reps

** Squat **
- Total Volume: 1.340 kgs
- Total Sets: 3
- Total Reps: 15
- 86.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.570 kgs
- Total Sets: 3
- Total Reps: 15
- 104.0 kgs x 5 reps
- 104.0 kgs x 5 reps
- 106.0 kgs x 5 reps

** Legs Extension ** (Superset 4)
- Total Volume: 620 kgs
- Total Sets: 3
- Total Reps: 31
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.368 kgs
- Total Sets: 3
- Total Reps: 19
- 72.0 kgs x 7 reps
- 72.0 kgs x 6 reps
- 72.0 kgs x 6 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.224 kgs
- Total Sets: 3
- Total Reps: 34
- 36.0 kgs x 12 reps [PR]
- 36.0 kgs x 12 reps
- 36.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 329,1 kgs
- Total Sets: 4
- Total Reps: 36
- 12.1 kgs x 7 reps
- 12.1 kgs x 7 reps
- 12.1 kgs x 7 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 329,1 kgs
- Total Sets: 4
- Total Reps: 36
- 12.1 kgs x 7 reps
- 12.1 kgs x 7 reps
- 12.1 kgs x 7 reps
- 5.0 kgs x 15 reps

** Front Raise ** (Superset 2)
- Total Volume: 329,1 kgs
- Total Sets: 4
- Total Reps: 36
- 12.1 kgs x 7 reps [PR]
- 12.1 kgs x 7 reps
- 12.1 kgs x 7 reps
- 5.0 kgs x 15 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 658,2 kgs
- Total Sets: 4
- Total Reps: 36
- 24.2 kgs x 7 reps
- 24.2 kgs x 7 reps
- 24.2 kgs x 7 reps
- 10.0 kgs x 15 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.752 kgs
- Total Sets: 4
- Total Reps: 90
- 24.2 kgs x 20 reps
- 24.2 kgs x 20 reps
- 24.2 kgs x 20 reps
- 10.0 kgs x 30 reps

** Curl ** (Superset 3)
- Total Volume: 363 kgs
- Total Sets: 3
- Total Reps: 22
- 16.5 kgs x 7 reps
- 16.5 kgs x 7 reps
- 16.5 kgs x 8 reps [PR]

** Skullcrusher KH ** (Superset 3)
- Total Volume: 412,5 kgs
- Total Sets: 3
- Total Reps: 25
- 16.5 kgs x 8 reps
- 16.5 kgs x 8 reps
- 16.5 kgs x 9 reps [PR]

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

** Rucking 16 kg **
- Total Sets: 1
- 3.8 km - 38:00

[Folterkeller]

Heute wieder auf die Rolle

Das war allerdings deutlich schwerer als sonst. Hintergrund:

Die freie Rolle hat mit den beweglichen Standfüßen meine Sportmatten ordentlich runter gerieben.

Daher habe ich heute Mal auf Fliesen trainiert, was deutlich anspruchsvoller zu sein scheint, da die Rolle hier doch mehr arbeiten muss als auf Gummimatten.

[Folterkeller]

FitNotes Workout - Samstag 22nd April 2023
Total Volume: 11.248,2 kgs
Total Sets: 51
Total Reps: 484

Stolz, dass die Squats vorangehen, obwohl ich die Woche echt viel Rad gefahren bin. Da hatte ich nicht mit gerechnet

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

** Pull Up ** (Superset 1)
- Total Volume: 304 kgs
- Total Sets: 5
- Total Reps: 40
- 11 reps [Langsam]
- 16.0 kgs x 6 reps
- 16.0 kgs x 6 reps
- 16.0 kgs x 7 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Volume: 464 kgs
- Total Sets: 5
- Total Reps: 59
- 15 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 15 reps

** Split Squats ** (Superset 1)
- Total Volume: 640 kgs
- Total Sets: 5
- Total Reps: 72
- 16 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 16 reps

** Squat **
- Total Volume: 1.410 kgs
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 94.0 kgs x 5 reps
- 96.0 kgs x 5 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.600 kgs
- Total Sets: 3
- Total Reps: 15
- 106.0 kgs x 5 reps
- 106.0 kgs x 5 reps
- 108.0 kgs x 5 reps

** Legs Extension ** (Superset 4)
- Total Volume: 680 kgs
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 12 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.244 kgs
- Total Sets: 3
- Total Reps: 17
- 72.0 kgs x 7 reps
- 74.0 kgs x 5 reps [Das ist gerade ne Wand, durch die ich noch nicht durchkomme.]
- 74.0 kgs x 5 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.296 kgs
- Total Sets: 3
- Total Reps: 36
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps
- 36.0 kgs x 12 reps [Ebenfalls Wand]

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 290,4 kgs
- 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 ** (Superset 2)
- Total Volume: 290,4 kgs
- Total Sets: 3
- Total Reps: 24
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps

** Front Raise ** (Superset 2)
- Total Volume: 290,4 kgs
- Total Sets: 3
- Total Reps: 24
- 12.1 kgs x 8 reps [PR]
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps [Musste zwei Mal absetzen und neu greifen. Pump in Unterarm war zu krass heute]

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 580,8 kgs
- Total Sets: 3
- Total Reps: 24
- 24.2 kgs x 8 reps
- 24.2 kgs x 8 reps
- 24.2 kgs x 8 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.597,2 kgs
- Total Sets: 3
- Total Reps: 66
- 24.2 kgs x 22 reps
- 24.2 kgs x 22 reps
- 24.2 kgs x 22 reps

** Curl ** (Superset 3)
- Total Volume: 264 kgs
- Total Sets: 2
- Total Reps: 16
- 16.5 kgs x 8 reps
- 16.5 kgs x 8 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 297 kgs
- Total Sets: 2
- Total Reps: 18
- 16.5 kgs x 9 reps
- 16.5 kgs x 9 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.55 km - 51:00

[Folterkeller]

FitNotes Workout - Montag 24th April 2023
Total Volume: 12.252,8 kgs
Total Sets: 58
Total Reps: 578

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

** Pull Up ** (Superset 1)
- Total Volume: 336 kgs
- Total Sets: 5
- Total Reps: 45
- 12 reps
- 16.0 kgs x 7 reps
- 16.0 kgs x 7 reps
- 16.0 kgs x 7 reps
- 12 reps

** Push Up ** (Superset 1)
- Total Volume: 624 kgs
- Total Sets: 5
- Total Reps: 77
- 18 reps
- 16.0 kgs x 13 reps
- 16.0 kgs x 13 reps
- 16.0 kgs x 13 reps
- 20 reps

** Split Squats ** (Superset 1)
- Total Volume: 672 kgs
- Total Sets: 5
- Total Reps: 80
- 18 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 20 reps

** Squat **
- Total Volume: 1.692 kgs
- Total Sets: 4
- Total Reps: 18
- 94.0 kgs x 5 reps
- 98.0 kgs x 5 reps
- 102.0 kgs x 5 reps [Lief nicht so flüssig wie erhofft]
- 74.0 kgs x 3 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.630 kgs
- Total Sets: 3
- Total Reps: 15
- 108.0 kgs x 5 reps
- 108.0 kgs x 5 reps
- 110.0 kgs x 5 reps

** Legs Extension ** (Superset 4)
- Total Volume: 624 kgs
- Total Sets: 3
- Total Reps: 26
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 10 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.194 kgs
- Total Sets: 3
- Total Reps: 16
- 74.0 kgs x 6 reps
- 74.0 kgs x 5 reps
- 76.0 kgs x 5 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.216 kgs
- Total Sets: 3
- Total Reps: 32
- 38.0 kgs x 10 reps
- 38.0 kgs x 10 reps
- 38.0 kgs x 12 reps [PR]

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 376,7 kgs
- Total Sets: 4
- Total Reps: 37
- 12.1 kgs x 9 reps
- 12.1 kgs x 9 reps
- 12.1 kgs x 9 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 376,7 kgs
- Total Sets: 4
- Total Reps: 37
- 12.1 kgs x 9 reps
- 12.1 kgs x 9 reps
- 12.1 kgs x 9 reps
- 5.0 kgs x 10 reps

** Front Raise ** (Superset 2)
- Total Volume: 231,5 kgs
- Total Sets: 4
- Total Reps: 25
- 12.1 kgs x 5 reps [Anpassung:
Weniger Reps.
Geht mir eher in den Rücken als in die Schulter]
- 12.1 kgs x 5 reps
- 12.1 kgs x 5 reps
- 5.0 kgs x 10 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 753,4 kgs
- Total Sets: 4
- Total Reps: 37
- 24.2 kgs x 9 reps
- 24.2 kgs x 9 reps
- 24.2 kgs x 9 reps
- 10.0 kgs x 10 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.652 kgs
- Total Sets: 4
- Total Reps: 80
- 24.2 kgs x 20 reps
- 24.2 kgs x 20 reps
- 24.2 kgs x 20 reps
- 10.0 kgs x 20 reps

** Curl ** (Superset 3)
- Total Volume: 412,5 kgs
- Total Sets: 3
- Total Reps: 25
- 16.5 kgs x 8 reps
- 16.5 kgs x 8 reps
- 16.5 kgs x 9 reps [PR]

** Skullcrusher KH ** (Superset 3)
- Total Volume: 462 kgs
- Total Sets: 3
- Total Reps: 28
- 16.5 kgs x 9 reps
- 16.5 kgs x 9 reps
- 16.5 kgs x 10 reps [PR]

[Folterkeller]

Gestern Rucking
7,8 km in 75 Minuten

[Netzokhul]

Gestern Rucking
7,8 km in 75 Minuten

Wieviel Gewicht?
Misst du dabei Herzfrequenz und hast einen Bergkeich zum normalen Gehen?

[Folterkeller]

16 kg habe ich im Rucksack.

Im alten Forum hatte ich dazu Mal etwas geschrieben. Die Herzfrequenz war nur in Summe nur unwesentlich erhöht auf ebener Strecke. Sobald Höhenmeter dazu kamen, ging die Pumpe aber ordentlich.

[Netzokhul]

Okay.
Habe das gestern nämlich mal probiert mit +10kg und ich denke im Schnitt war die HF auch grob um den Wert höher der prozentual auch zum Körpergewicht dazu kam.

[Folterkeller]

Aktuell irgendwie echt viel um die Ohren und Freizeitstress

Gestern 60 Minuten Rolle

FitNotes Workout - Mittwoch 26th April 2023
Total Volume: 11.972,7 kgs
Total Sets: 58
Total Reps: 940

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

** Pull Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 60
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Push Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 120
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps

** Split Squats ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Squat **
- Total Volume: 2.160 kgs
- Total Sets: 3
- Total Reps: 30
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.932 kgs
- Total Sets: 3
- Total Reps: 21
- 92.0 kgs x 7 reps
- 92.0 kgs x 7 reps
- 92.0 kgs x 7 reps

** Legs Extension ** (Superset 4)
- Total Volume: 784 kgs
- Total Sets: 3
- Total Reps: 49
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 17 reps [PR]

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.716 kgs
- Total Sets: 3
- Total Reps: 33
- 52.0 kgs x 11 reps
- 52.0 kgs x 11 reps
- 52.0 kgs x 11 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.584 kgs
- Total Sets: 3
- Total Reps: 66
- 24.0 kgs x 22 reps [PR]
- 24.0 kgs x 22 reps
- 24.0 kgs x 22 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 325 kgs
- Total Sets: 4
- Total Reps: 65
- 5.0 kgs x 17 reps
- 5.0 kgs x 18 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 325 kgs
- Total Sets: 4
- Total Reps: 65
- 5.0 kgs x 17 reps
- 5.0 kgs x 18 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 10 reps

** Front Raise ** (Superset 2)
- Total Volume: 325 kgs
- Total Sets: 4
- Total Reps: 65
- 5.0 kgs x 17 reps
- 5.0 kgs x 18 reps
- 5.0 kgs x 20 reps [PR]
- 5.0 kgs x 10 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 650 kgs
- Total Sets: 4
- Total Reps: 65
- 10.0 kgs x 17 reps
- 10.0 kgs x 18 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 10 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.240 kgs
- Total Sets: 4
- Total Reps: 124
- 10.0 kgs x 30 reps
- 10.0 kgs x 34 reps
- 10.0 kgs x 40 reps [PR]
- 10.0 kgs x 20 reps

** Curl ** (Superset 3)
- Total Volume: 447,7 kgs
- Total Sets: 3
- Total Reps: 37
- 12.1 kgs x 12 reps
- 12.1 kgs x 12 reps
- 12.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 484 kgs
- Total Sets: 3
- Total Reps: 40
- 12.1 kgs x 13 reps
- 12.1 kgs x 13 reps
- 12.1 kgs x 14 reps

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

Gewicht runter, Wiederholungen rauf, 15 Minuten Zeit gespart

[Folterkeller]

** Cycling Rolle **
- Total Sets: 2
- 10.0 km - 17:17
- 10.0 km - 16:45

** Rucking 16 kg **
- Total Sets: 1
- 5.3 km - 53:00

[Netzokhul]

Mirin genau 6kmh gehen.

[Folterkeller]

Ich denke mein gut zu gehender Schnitt liegt eigentlich knapp über 6. Durch Hundegeschäfte und Ampeln kommt dann erstaunlich oft genau 6 kmh dabei raus

FitNotes Workout - Freitag 28th April 2023
Total Volume: 14.303,2 kgs
Total Sets: 52
Total Reps: 780

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

** Pull Up ** (Superset 1)
- Total Volume: 384 kgs
- Total Sets: 5
- Total Reps: 50
- 13 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Volume: 768 kgs
- Total Sets: 5
- Total Reps: 100
- 26 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 26 reps

** Split Squats ** (Superset 1)
- Total Volume: 768 kgs
- Total Sets: 5
- Total Reps: 100
- 26 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 26 reps

** Squat **
- Total Volume: 2.376 kgs
- Total Sets: 3
- Total Reps: 33
- 72.0 kgs x 11 reps
- 72.0 kgs x 11 reps
- 72.0 kgs x 11 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.960 kgs
- Total Sets: 3
- Total Reps: 20
- 92.0 kgs x 8 reps
- 102.0 kgs x 6 reps
- 102.0 kgs x 6 reps

** Legs Extension ** (Superset 4)
- Total Volume: 880 kgs
- Total Sets: 3
- Total Reps: 44
- 20.0 kgs x 14 reps
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.924 kgs
- Total Sets: 3
- Total Reps: 37
- 52.0 kgs x 12 reps
- 52.0 kgs x 12 reps
- 52.0 kgs x 13 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.776 kgs
- Total Sets: 3
- Total Reps: 74
- 24.0 kgs x 24 reps
- 24.0 kgs x 24 reps
- 24.0 kgs x 26 reps [PR]

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 300,3 kgs
- Total Sets: 3
- Total Reps: 39
- 7.7 kgs x 12 reps
- 7.7 kgs x 13 reps
- 7.7 kgs x 14 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 300,3 kgs
- Total Sets: 3
- Total Reps: 39
- 7.7 kgs x 12 reps
- 7.7 kgs x 13 reps
- 7.7 kgs x 14 reps

** Front Raise ** (Superset 2)
- Total Volume: 300,3 kgs
- Total Sets: 3
- Total Reps: 39
- 7.7 kgs x 12 reps
- 7.7 kgs x 13 reps
- 7.7 kgs x 14 reps [PR]

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 300,3 kgs
- Total Sets: 3
- Total Reps: 39
- 7.7 kgs x 12 reps
- 7.7 kgs x 13 reps
- 7.7 kgs x 14 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.201,2 kgs
- Total Sets: 3
- Total Reps: 78
- 15.4 kgs x 24 reps
- 15.4 kgs x 26 reps
- 15.4 kgs x 28 reps

** Curl ** (Superset 3)
- Total Volume: 496,1 kgs
- Total Sets: 3
- Total Reps: 41
- 12.1 kgs x 13 reps
- 12.1 kgs x 13 reps
- 12.1 kgs x 15 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 568,7 kgs
- Total Sets: 3
- Total Reps: 47
- 12.1 kgs x 15 reps
- 12.1 kgs x 15 reps
- 12.1 kgs x 17 reps [PR]


Workout - Samstag 29th April 2023
Total Volume: 0 kgs
Total Sets: 1
Total Reps: 0

** Rucking 16 kg **
- Total Sets: 1
- 8.2 km - 1:22:00

[Folterkeller]

FitNotes Workout - Sonntag 30th April 2023
Total Volume: 15.734,7 kgs
Total Sets: 62
Total Reps: 785

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

** Pull Up ** (Superset 1)
- Total Volume: 448 kgs
- Total Sets: 5
- Total Reps: 60
- 15 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 10 reps
- 17 reps

** Push Up ** (Superset 1)
- Total Volume: 832 kgs
- Total Sets: 5
- Total Reps: 114
- 30 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 19 reps
- 16.0 kgs x 19 reps
- 32 reps

** Split Squats ** (Superset 1)
- Total Volume: 1.152 kgs
- Total Sets: 5
- Total Reps: 132
- 30 reps
- 16.0 kgs x 24 reps [PR]
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 30 reps

** Squat **
- Total Volume: 2.592 kgs
- Total Sets: 3
- Total Reps: 36
- 72.0 kgs x 12 reps
- 72.0 kgs x 12 reps
- 72.0 kgs x 12 reps

** Swing **
- Total Volume: 576 kgs
- Total Sets: 2
- Total Reps: 12
- 48.0 kgs x 5 reps

- 48.0 kgs x 7 reps [Post Deadlift]

** 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: 672 kgs
- Total Sets: 3
- Total Reps: 28
- 24.0 kgs x 8 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 2.028 kgs
- Total Sets: 3
- Total Reps: 39
- 52.0 kgs x 13 reps
- 52.0 kgs x 13 reps
- 52.0 kgs x 13 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.716 kgs
- Total Sets: 3
- Total Reps: 66
- 26.0 kgs x 22 reps [PR]
- 26.0 kgs x 22 reps
- 26.0 kgs x 22 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 350,4 kgs
- Total Sets: 4
- Total Reps: 36
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 5.0 kgs x 12 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 350,4 kgs
- Total Sets: 4
- Total Reps: 36
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 5.0 kgs x 12 reps

** Front Raise ** (Superset 2)
- Total Volume: 350,4 kgs
- Total Sets: 4
- Total Reps: 36
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 5.0 kgs x 12 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 700,8 kgs
- Total Sets: 4
- Total Reps: 36
- 24.2 kgs x 8 reps
- 24.2 kgs x 8 reps
- 24.2 kgs x 8 reps
- 10.0 kgs x 12 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.401,6 kgs
- Total Sets: 4
- Total Reps: 72
- 24.2 kgs x 16 reps
- 24.2 kgs x 16 reps
- 24.2 kgs x 16 reps
- 10.0 kgs x 24 reps

** Curl ** (Superset 3)
- Total Volume: 509,3 kgs
- Total Sets: 4
- Total Reps: 33
- 16.5 kgs x 8 reps
- 16.5 kgs x 9 reps
- 16.5 kgs x 8 reps
- 12.1 kgs x 8 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 525,8 kgs
- Total Sets: 4
- Total Reps: 34
- 16.5 kgs x 8 reps
- 16.5 kgs x 10 reps
- 16.5 kgs x 8 reps
- 12.1 kgs x 8 reps

** Rucking 16 kg **
Doofen Weg ausgesucht und zweimal im nassen Gras wegerutscht und beinahe auf die Nase gelegt. War doch etwas Slapstick 
- Total Sets: 1
- 4.5 km - 47:00

[Folterkeller]

Vorgestern und gestern noch hohe Alltagsaktivität

Gestern 8 km Rucking

FitNotes Workout - Dienstag 2nd Mai 2023
Total Volume: 12.313,2 kgs
Total Sets: 36
Total Reps: 670

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

** Pull Up ** (Superset 1)
- Total Volume: 176 kgs
- Total Sets: 3
- Total Reps: 45
- 20 reps
- 16.0 kgs x 11 reps
- 14 reps

** Push Up ** (Superset 1)
- Total Volume: 320 kgs
- Total Sets: 3
- Total Reps: 79
- 35 reps
- 16.0 kgs x 20 reps
- 24 reps

** Split Squats ** (Superset 1)
- Total Volume: 384 kgs
- Total Sets: 3
- Total Reps: 82
- 30 reps
- 16.0 kgs x 24 reps
- 28 reps

** Squat **
- Total Volume: 2.604 kgs
- Total Sets: 2
- Total Reps: 42
- 72.0 kgs x 21 reps
- 52.0 kgs x 21 reps

** Swing **
- Total Volume: 1.344 kgs
- Total Sets: 2
- Total Reps: 28
- 48.0 kgs x 13 reps
- 48.0 kgs x 15 reps

** Legs Extension ** (Superset 4)
- Total Volume: 912 kgs
- Total Sets: 3
- Total Reps: 38
- 24.0 kgs x 12 reps
- 24.0 kgs x 13 reps [PR]
- 24.0 kgs x 13 reps

** Deadlift ** (Superset 4)
- Total Volume: 714 kgs
- Total Sets: 1
- Total Reps: 7
- 102.0 kgs x 7 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.560 kgs
- Total Sets: 2
- Total Reps: 30
- 52.0 kgs x 15 reps
- 52.0 kgs x 15 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.456 kgs
- Total Sets: 2
- Total Reps: 52
- 28.0 kgs x 26 reps [PR]
- 28.0 kgs x 26 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 221 kgs
- Total Sets: 2
- Total Reps: 30
- 12.1 kgs x 10 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 221 kgs
- Total Sets: 2
- Total Reps: 30
- 12.1 kgs x 10 reps
- 5.0 kgs x 20 reps

** Front Raise ** (Superset 2)
- Total Volume: 221 kgs
- Total Sets: 2
- Total Reps: 30
- 12.1 kgs x 10 reps [PR]
- 5.0 kgs x 20 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 442 kgs
- Total Sets: 2
- Total Reps: 30
- 24.2 kgs x 10 reps
- 10.0 kgs x 20 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.126 kgs
- Total Sets: 2
- Total Reps: 70
- 24.2 kgs x 30 reps [PR]
- 10.0 kgs x 40 reps

** Curl ** (Superset 3)
- Total Volume: 281,5 kgs
- Total Sets: 2
- Total Reps: 35
- 12.1 kgs x 15 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 330,7 kgs
- Total Sets: 2
- Total Reps: 42
- 12.1 kgs x 17 reps
- 5.0 kgs x 25 reps