•● still in progress ●•

[Folterkeller]

FitNotes Workout - Montag 2nd Juni 2025
Da morgen wahrscheinlich Radfahren auf dem Programm steht, heute ne schnelle leichte Runde
Body Weight: 73.3 kgs
Total Volume: 2.630 Kg
Total Sets: 66
Total Reps: 1180

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 70
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 140
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 210
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.680 Kg
- Total Sets: 7
- Total Reps: 140
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 280
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 500 Kg
- Total Sets: 5
- Total Reps: 100
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Curl easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 200 Kg
- Total Sets: 4
- Total Reps: 40
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Treadmill **
- Total Sets: 1
- 1.0 km - 08:55

[Folterkeller]

FitNotes Workout - Mittwoch 4th Juni 2025
Body Weight: 72.9 kgs
Total Volume: 12.672,3 Kg
Total Sets: 67
Total Reps: 1390


Der untere Rücken ist vom Radfahren gestern ziemlich verspannt. Gerade nach dem wirklich anstrengenden Rückweg merke ich es. Mist Wind

2. Supersatz war schon übel in der letzten Runde

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.477 Kg
- Total Sets: 7
- Total Reps: 70
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.954 Kg
- Total Sets: 7
- Total Reps: 140
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.431 Kg
- Total Sets: 7
- Total Reps: 210
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.536 Kg
- Total Sets: 7
- Total Reps: 60
- 24.0 kgs x 10 reps
- 28.0 kgs x 6 reps
- 24.0 kgs x 10 reps
- 32.0 kgs x 6 reps
- 24.0 kgs x 10 reps
- 28.0 kgs x 6 reps
- 24.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 7
- Total Reps: 175
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps

** Pull Up ** (Superset 3)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 3)
- Total Sets: 3
- Total Reps: 120
- 40 reps
- 40 reps
- 40 reps

** Air Squat ** (Superset 3)
- Total Sets: 3
- Total Reps: 180
- 60 reps
- 60 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 1.080 Kg
- Total Sets: 3
- Total Reps: 90
- 12.0 kgs x 30 reps
- 12.0 kgs x 30 reps
- 12.0 kgs x 30 reps

** Ab-Wheel Rollout Knees Easy ** (Superset 3)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 333 Kg
- Total Sets: 2
- Total Reps: 30
- 11.1 kgs x 15 reps
- 11.1 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- 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 5)
- Total Volume: 172,5 Kg
- Total Sets: 3
- Total Reps: 45
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 1.5 kgs x 15 reps

** Curl ** (Superset 6)
- Total Volume: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 188,7 Kg
- Total Sets: 1
- Total Reps: 17
- 11.1 kgs x 17 reps

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

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

** Forearms ** (Superset 6)
- Total Volume: 30,8 Kg
- Total Sets: 1
- Total Reps: 7
- 4.4 kgs x 7 reps

** Kickbike **
- Total Sets: 1
- 21.15 km - 1:15:15

[Folterkeller]

Den zweiten Kostka fertig gemacht, etwas am Rad geschraubt und nur ein 8 km Ruck gestern

Trotzdem Arg verspannt und irgendwie nicht so richtig fit. Untere Rücken und Nacken sind irgendwie bäh.
Der Kopf entscheidet sich daher für ein Minimalprogramm.

FitNotes Workout - Freitag 6th Juni 2025
Body Weight: 72.8 kgs
Total Volume: 4.184 Kg
Total Sets: 67
Total Reps: 2005



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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 101
- 11 reps
- 12 reps
- 13 reps
- 14 reps
- 15 reps
- 16 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 202
- 22 reps
- 24 reps
- 26 reps
- 28 reps
- 30 reps
- 32 reps
- 40 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 303
- 33 reps
- 36 reps
- 39 reps
- 42 reps
- 45 reps
- 48 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.424 Kg
- Total Sets: 7
- Total Reps: 202
- 12.0 kgs x 22 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 30 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 40 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 404
- 44 reps
- 48 reps
- 52 reps
- 56 reps
- 60 reps
- 64 reps
- 80 reps

** Calves Easy ** (Superset 1)
- Total Sets: 7
- Total Reps: 303
- 33 reps
- 36 reps
- 39 reps
- 42 reps
- 45 reps
- 48 reps
- 60 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 360 Kg
- Total Sets: 3
- Total Reps: 30
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 600 Kg
- Total Sets: 4
- Total Reps: 120
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps

** Curl easy ** (Superset 3)
- Total Volume: 400 Kg
- Total Sets: 4
- Total Reps: 80
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 400 Kg
- Total Sets: 4
- Total Reps: 80
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

[Netzokhul]

Interessant.
Wie kommt das mit dem verspannten unteren Rücken?
Das Phänomen ist mir bisher noch nie begegnet.

[Folterkeller]

Ist ne Kombi aus zu lange im Büro sitzen mit zu hoher Übersetzung auf dem Singlespeed bei zu viel Gegenwind.
Wenn dann der Schlaf nicht optimal ist, habe ich das schon einmal
Was vermutlich zusätzlich sinnvoll arg wäre, ist black Roll und Mobilität wieder zu steigern. Da mach ich momentan quasi nichts

Als erstes Maßnahme habe ich auf einem Rad die Sitzhaltung angepasst und heute ordentlich gedehnt. Das wird Jetzt weiter verprobt. Den Sturm hier kann ich ja leider nicht ändern

[Folterkeller]

** Cycling Rolle **
- Total Sets: 1
- 26.2 km - 1:00:00 [Steamroller, Übersetzung 44:17, mit mehr spacern für entspanteres fahren. War ganz gut.
** Kickbike **
- Total Sets: 1
- 16.35 km - 54:20 [Kostka Tour Max erste größere Proberunde. Etwas laufruhiger als der Twenty Max, aber das Setup ist noch nicht optimal]