•● still in progress ●•

[Folterkeller]

Statusbericht
Radfahren kommt momentan arg kurz auf Grund von Wetter, Terminen und Freizeitgestaltung. Das ist soweit aber nicht weiter tragisch.
Training läuft dafür gut. Es fallen immer mal wieder ein paar PRs und das Gewicht und die Wiederholungen verteilen sich nach Tagesform.


FitNotes Workout - Mittwoch 2nd Juli 2025
Body Weight: 72.8 kgs
Total Volume: 19.633,7 Kg
Total Sets: 53
Total Reps: 1524

22 Grad schon am Morgen. 38 heute Nachmittag...
Daher ging heute das Gewicht runter, die Wiederholungen rauf.


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

** Deadlift Sandbag **
- Total Volume: 1.575 Kg
- Total Sets: 3
- Total Reps: 45
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 765 Kg
- Total Sets: 5
- Total Reps: 75
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.530 Kg
- Total Sets: 5
- Total Reps: 150
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 5
- Total Reps: 150
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps

** Calves ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 5
- Total Reps: 150
- 27.2 kgs x 30 reps [PR]
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.160 Kg
- Total Sets: 2
- Total Reps: 180
- 12.0 kgs x 90 reps [15+10+5+10+5]
- 12.0 kgs x 90 reps [15+10+5+10+5]

** Crunches ** (Superset 2)
- Total Sets: 2
- Total Reps: 180
- 90 reps
- 90 reps

** Pull Up Heavy 2 ** (Superset 3)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

** Push Up Heavy 2 ** (Superset 3)
- Total Volume: 612 Kg
- Total Sets: 2
- Total Reps: 60
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps

** Squat Vest/Rucker/Sandbag 2 ** (Superset 3)
- Total Volume: 918 Kg
- Total Sets: 2
- Total Reps: 90
- 10.2 kgs x 45 reps
- 10.2 kgs x 45 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy **
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 60
- 12.0 kgs x 60 reps [15+10+5]

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 60
- 12.0 kgs x 60 reps [PR]

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 60
- 12.0 kgs x 60 reps [PR]

** Farmers Walk Jerry Cans/KB ** (Superset 4)
- Total Sets: 1
- 24.0 kgs - 100.0 m [2x12KG KB]

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 344,1 Kg
- Total Sets: 2
- Total Reps: 31
- 11.1 kgs x 21 reps
- 11.1 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 16 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 186,5 Kg
- Total Sets: 4
- Total Reps: 59
- 5.0 kgs x 18 reps
- 1.5 kgs x 21 reps
- 5.0 kgs x 10 reps
- 1.5 kgs x 10 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: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 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: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 26
- 5.0 kgs x 26 reps

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

** Forearms ** (Superset 6)
- Total Volume: 33 Kg
- Total Sets: 1
- Total Reps: 5
- 6.6 kgs x 5 reps

[Leucko]

5x Daumen bewegen um durch dein Training zu scrollen.
Volumen scheint auf gewohnt hohem Niveau zu sein

[Folterkeller]

FitNotes Workout - Freitag 4th Juli 2025
Body Weight: 73.4 kgs
Total Volume: 14.909,3 Kg
Total Sets: 60
Total Reps: 960

Heute mal schwerer und etwas näher ans Versagen. Etwas Luft bleibt aber weiterhin

Das Fußgelenk zwickt leider wieder etwas beim beugen

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

** Deadlift Sandbag **
- Total Volume: 1.450 Kg
- Total Sets: 4
- Total Reps: 20
- 63.0 kgs x 7 reps
- 80.0 kgs x 5 reps [63+17 kg]
- 98.0 kgs x 3 reps [PR] [63+35 kg echt doof zu greifen]
- 63.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 905,1 Kg
- Total Sets: 5
- Total Reps: 28
- 27.7 kgs x 7 reps
- 32.7 kgs x 7 reps
- 41.2 kgs x 3 reps [Vest + Plate Carrier 13,5]
- 41.2 kgs x 4 reps [PR]
- 27.7 kgs x 7 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.810,2 Kg
- Total Sets: 5
- Total Reps: 56
- 27.7 kgs x 14 reps
- 32.7 kgs x 14 reps
- 41.2 kgs x 6 reps
- 41.2 kgs x 8 reps [PR]
- 27.7 kgs x 14 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 2.906,2 Kg
- Total Sets: 5
- Total Reps: 56
- 44.7 kgs x 14 reps
- 49.7 kgs x 14 reps
- 58.2 kgs x 6 reps [Vest + Plate Carrier 13,5]
- 76.2 kgs x 8 reps [PR] [Vest + Plate Carrier 13,5 + Sandbag 35]
- 44.7 kgs x 14 reps

** Calves ** (Superset 1)
- Total Volume: 2.908,6 Kg
- Total Sets: 5
- Total Reps: 56
- 44.7 kgs x 14 reps
- 49.7 kgs x 14 reps
- 58.6 kgs x 6 reps
- 76.2 kgs x 8 reps [PR] [Vest + Plate Carrier 13,5 + Sandbag 35]
- 44.7 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.040 Kg
- Total Sets: 5
- Total Reps: 38
- 24.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 32.0 kgs x 6 reps
- 36.0 kgs x 4 reps [PR] [Boom!
Der kam mit genug Schwung vergleichsweise einfach]
- 24.0 kgs x 10 reps

** Crunches ** (Superset 2)
- Total Sets: 5
- Total Reps: 200
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Air Squat ** (Superset 3)
- Total Sets: 1
- Total Reps: 75
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps [15+10]

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 896 Kg
- Total Sets: 2
- Total Reps: 30
- 28.0 kgs x 16 reps
- 32.0 kgs x 14 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 896 Kg
- Total Sets: 2
- Total Reps: 30
- 28.0 kgs x 16 reps
- 32.0 kgs x 14 reps [PR]

** Farmers Walk Jerry Cans/KB ** (Superset 4)
- Total Sets: 2
- 60.0 kgs - 20.0 m
- 73.5 kgs - 20.0 m [2x30 Jerry Cans + 13,5 Plate Carrier]

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 310,8 Kg
- Total Sets: 2
- Total Reps: 28
- 11.1 kgs x 15 reps
- 11.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 13 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 13 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 52,5 Kg
- Total Sets: 2
- Total Reps: 35
- 1.5 kgs x 20 reps [PR]
- 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: 222 Kg
- Total Sets: 1
- Total Reps: 20
- 11.1 kgs x 20 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: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 165 Kg
- Total Sets: 1
- Total Reps: 33
- 5.0 kgs x 33 reps

** Concentration Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 32
- 5.0 kgs x 32 reps

** Forearms ** (Superset 6)
- Total Volume: 72,6 Kg
- Total Sets: 1
- Total Reps: 11
- 6.6 kgs x 11 reps [PR]

[Folterkeller]

Gestern 7 km Ruck, 43 Km Rad, 7 km Roller und abends noch lockere 12 km Rad.



FitNotes Workout - Sonntag 6th Juli 2025
Body Weight: 73.4 kgs
Total Volume: 17.703 Kg
Total Sets: 67
Total Reps: 1104

Gestern Abend waren wir in noch der Waldbühne zu den Blues Brothers. Das war fantastisch, aber ich war erst um 1 im Bett. Wenn man sonst ja um 3:20 aufsteht, ist das schon heftig Heute daher 8 Uhr angefangen

Training heute eigentlich fast nur Komplexe Übungen

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

** Deadlift Sandbag **
- Total Volume: 1.890 Kg
- Total Sets: 3
- Total Reps: 30
- 63.0 kgs x 10 reps
- 63.0 kgs x 10 reps
- 63.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.542 Kg
- Total Sets: 6
- Total Reps: 60
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.542 Kg
- Total Sets: 6
- Total Reps: 60
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 10 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 5.124 Kg
- Total Sets: 6
- Total Reps: 120
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps

** Calves ** (Superset 1)
- Total Volume: 5.124 Kg
- Total Sets: 6
- Total Reps: 120
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps
- 42.7 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.728 Kg
- Total Sets: 6
- Total Reps: 72
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 6
- Total Reps: 300
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps

** Pull Up ** (Superset 3)
- Total Sets: 4
- Total Reps: 40
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 3)
- Total Sets: 4
- Total Reps: 80
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 3)
- Total Volume: 288 Kg
- Total Sets: 4
- Total Reps: 12
- 24.0 kgs x 3 reps
- 24.0 kgs x 3 reps
- 24.0 kgs x 3 reps
- 24.0 kgs x 3 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 375 Kg
- Total Sets: 3
- Total Reps: 75
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 3
- Total Reps: 60
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps

** Chin Up Easy ** (Superset 6)
- Total Sets: 3
- Total Reps: 30
- 8 reps
- 10 reps
- 12 reps

** Push Up Diamond Easy ** (Superset 6)
- Total Sets: 3
- Total Reps: 45
- 12 reps
- 15 reps
- 18 reps

** Farmers Walk Jerry Cans/KB ** (Superset 6)
- Total Sets: 3
- 60.0 kgs - 20.0 m
- 60.0 kgs - 25.0 m
- 60.0 kgs - 25.0 m

[Folterkeller]

FitNotes Workout - Donnerstag 10th Juli 2025
Body Weight: 73.5 kgs
Total Volume: 18.276 Kg
Total Sets: 68
Total Reps: 978

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

** Deadlift Sandbag **
- Total Volume: 1.020 Kg
- Total Sets: 3
- Total Reps: 12
- 75.0 kgs x 5 reps [Sandbag+KB]
- 87.0 kgs x 4 reps [PR]
- 99.0 kgs x 3 reps [PR]

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.412 Kg
- Total Sets: 8
- Total Reps: 70
- 30.7 kgs x 5 reps
- 39.2 kgs x 3 reps
- 44.2 kgs x 2 reps [PR]
- 25.7 kgs x 7 reps
- 25.7 kgs x 10 reps
- 18.6 kgs x 15 reps
- 13.6 kgs x 15 reps
- 10.2 kgs x 13 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.824 Kg
- Total Sets: 8
- Total Reps: 140
- 30.7 kgs x 10 reps
- 39.2 kgs x 6 reps
- 44.2 kgs x 4 reps [PR]
- 25.7 kgs x 14 reps
- 25.7 kgs x 20 reps
- 18.6 kgs x 30 reps [PR]
- 13.6 kgs x 30 reps
- 10.2 kgs x 26 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 5.254 Kg
- Total Sets: 8
- Total Reps: 140
- 47.7 kgs x 10 reps
- 61.2 kgs x 6 reps
- 66.2 kgs x 4 reps
- 42.7 kgs x 14 reps
- 42.7 kgs x 20 reps
- 35.6 kgs x 30 reps [PR]
- 30.6 kgs x 30 reps
- 27.2 kgs x 26 reps

** Calves ** (Superset 1)
- Total Volume: 5.254 Kg
- Total Sets: 8
- Total Reps: 140
- 47.7 kgs x 10 reps
- 61.2 kgs x 6 reps
- 66.2 kgs x 4 reps
- 42.7 kgs x 14 reps
- 42.7 kgs x 20 reps
- 35.6 kgs x 30 reps [PR]
- 30.6 kgs x 30 reps
- 27.2 kgs x 26 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.952 Kg
- Total Sets: 8
- Total Reps: 96
- 24.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 32.0 kgs x 6 reps
- 28.0 kgs x 8 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 14 reps
- 16.0 kgs x 18 reps
- 12.0 kgs x 22 reps

** Farmers Walk Jerry Cans/KB ** (Superset 2)
- Total Sets: 8
- 60.0 kgs - 10.0 m
- 60.0 kgs - 10.0 m
- 60.0 kgs - 10.0 m
- 60.0 kgs - 10.0 m
- 60.0 kgs - 10.0 m
- 60.0 kgs - 10.0 m
- 60.0 kgs - 10.0 m
- 60.0 kgs - 10.0 m

** Crunches ** (Superset 2)
- Total Sets: 8
- Total Reps: 240
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 300 Kg
- Total Sets: 2
- Total Reps: 60
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 40
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps

** Curl 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

** Skullcrusher KH 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

[Folterkeller]

Gestern standen noch 21 km mit dem Roller an. Der angedachte 18er schnitt wurde mit 17,96 knapp verpasst

FitNotes Workout - Freitag 11th Juli 2025
Body Weight: 73.5 kgs
Total Volume: 3.879 Kg
Total Sets: 70
Total Reps: 1573

Das fiel heute um Durchpumpen. Da es der Regeneration dienen soll, musst ich mich etwas Bremsen, keine runden dran zu hängen



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

** Pull Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 70
- 10 reps
- 12 reps
- 14 reps
- 16 reps
- 18 reps

** Push Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 140
- 20 reps
- 24 reps
- 28 reps
- 32 reps
- 36 reps

** Air Squat ** (Superset 1)
- Total Sets: 5
- Total Reps: 210
- 30 reps
- 36 reps
- 42 reps
- 48 reps
- 54 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.680 Kg
- Total Sets: 5
- Total Reps: 140
- 12.0 kgs x 20 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 36 reps

** Crunches ** (Superset 1)
- Total Sets: 5
- Total Reps: 280
- 40 reps
- 48 reps
- 56 reps
- 64 reps
- 72 reps

** Calves Easy ** (Superset 1)
- Total Sets: 5
- Total Reps: 140
- 20 reps
- 24 reps
- 28 reps
- 32 reps
- 36 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Lunges Easy ** (Superset 4)
- Total Sets: 3
- Total Reps: 40
- 10 reps
- 10 reps
- 20 reps

** Swing One Hand ** (Superset 4)
- Total Volume: 480 Kg
- Total Sets: 3
- Total Reps: 40
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 504 Kg
- Total Sets: 3
- Total Reps: 42
- 12.0 kgs x 12 reps
- 12.0 kgs x 14 reps
- 12.0 kgs x 16 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 42
- 12 reps
- 14 reps
- 16 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 42
- 12 reps
- 14 reps
- 16 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 42
- 12 reps
- 14 reps
- 16 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 225 Kg
- Total Sets: 3
- Total Reps: 45
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 90 Kg
- Total Sets: 3
- Total Reps: 60
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps

** Concentration Curl ** (Superset 3)
- Total Volume: 450 Kg
- Total Sets: 3
- Total Reps: 90
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps

** Kick Backs Easy ** (Superset 3)
- Total Volume: 300 Kg
- Total Sets: 3
- Total Reps: 60
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

[Netzokhul]

Erstmal 70 Sätze Regeneration

[Folterkeller]

FitNotes Workout - Samstag 12th Juli 2025
Body Weight: 73.5 kgs
Total Volume: 5.406 Kg
Total Sets: 76
Total Reps: 2198

Morgen geht's in den Urlaub, daher heute nichts wildes mehr

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

** Pull Up ** (Superset 1)
- Total Sets: 6
- Total Reps: 102
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps

** Push Up ** (Superset 1)
- Total Sets: 6
- Total Reps: 204
- 24 reps
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 44 reps

** Air Squat ** (Superset 1)
- Total Sets: 6
- Total Reps: 308
- 36 reps
- 42 reps
- 48 reps
- 56 reps
- 60 reps
- 66 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.448 Kg
- Total Sets: 6
- Total Reps: 204
- 12.0 kgs x 24 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 44 reps

** Crunches ** (Superset 1)
- Total Sets: 6
- Total Reps: 408
- 48 reps
- 56 reps
- 64 reps
- 72 reps
- 80 reps
- 88 reps

** Calves Easy ** (Superset 1)
- Total Sets: 6
- Total Reps: 204
- 24 reps
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 44 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 3
- Total Reps: 33
- 10 reps
- 11 reps
- 12 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 3
- Total Reps: 33
- 10 reps
- 11 reps
- 12 reps

** Lunges Easy ** (Superset 4)
- Total Sets: 3
- Total Reps: 66
- 20 reps
- 22 reps
- 24 reps

** Snatch ** (Superset 4)
- Total Volume: 792 Kg
- Total Sets: 3
- Total Reps: 66
- 12.0 kgs x 20 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 24 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 648 Kg
- Total Sets: 3
- Total Reps: 54
- 12.0 kgs x 16 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 20 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 54
- 16 reps
- 18 reps
- 20 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 54
- 16 reps
- 18 reps
- 20 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 54
- 16 reps
- 18 reps
- 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 210 Kg
- Total Sets: 3
- Total Reps: 42
- 5.0 kgs x 12 reps
- 5.0 kgs x 14 reps
- 5.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 54
- 5.0 kgs x 16 reps
- 5.0 kgs x 18 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 108 Kg
- Total Sets: 3
- Total Reps: 72
- 1.5 kgs x 22 reps
- 1.5 kgs x 24 reps
- 1.5 kgs x 26 reps [PR]

** Concentration Curl ** (Superset 3)
- Total Volume: 540 Kg
- Total Sets: 3
- Total Reps: 108
- 5.0 kgs x 32 reps
- 5.0 kgs x 36 reps
- 5.0 kgs x 40 reps

** Kick Backs Easy ** (Superset 3)
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 78
- 5.0 kgs x 22 reps
- 5.0 kgs x 26 reps
- 5.0 kgs x 30 reps [PR]

[Folterkeller]

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[Folterkeller]

FitNotes Workout - Mittwoch 6th August 2025
Body Weight: 73.7 kgs
Total Volume: 18.749,6 Kg
Total Sets: 67
Total Reps: 1044

Das Gewicht geht ungeplant hoch. Aktuell weiß ich gar nicht so genau warum.

Gestern 30 km Rolle in 53 min und nachmittags noch 14,65 km Roller in 65:20. Fiel eigentlich unter gemütlich, war aber trotzdem anstrengend

Clean & Press heute eindeutig Bosslevel.
Ab da war die Luft auch dünn und die Pausen lang

Lang nicht mehr so gelitten. War aber geil und eigentlich überall auch noch etwas Luft

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

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 840 Kg
- Total Sets: 3
- Total Reps: 42
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 14 reps

** Swing ** (Superset 3)
- Total Volume: 924 Kg
- Total Sets: 3
- Total Reps: 21
- 44.0 kgs x 7 reps
- 44.0 kgs x 7 reps
- 44.0 kgs x 7 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.376,4 Kg
- Total Sets: 6
- Total Reps: 52
- 25.7 kgs x 8 reps
- 25.7 kgs x 9 reps
- 25.7 kgs x 10 reps
- 25.7 kgs x 9 reps
- 25.7 kgs x 8 reps
- 30.7 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.752,8 Kg
- Total Sets: 6
- Total Reps: 104
- 25.7 kgs x 16 reps
- 25.7 kgs x 18 reps
- 25.7 kgs x 20 reps
- 25.7 kgs x 18 reps
- 25.7 kgs x 16 reps
- 30.7 kgs x 16 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 4.129,2 Kg
- Total Sets: 6
- Total Reps: 156
- 25.7 kgs x 24 reps
- 25.7 kgs x 27 reps
- 25.7 kgs x 30 reps
- 25.7 kgs x 27 reps
- 25.7 kgs x 24 reps
- 30.7 kgs x 24 reps

** Calves ** (Superset 1)
- Total Volume: 4.129,2 Kg
- Total Sets: 6
- Total Reps: 156
- 25.7 kgs x 24 reps
- 25.7 kgs x 27 reps
- 25.7 kgs x 30 reps
- 25.7 kgs x 27 reps
- 25.7 kgs x 24 reps
- 30.7 kgs x 24 reps

** Lunges ** (Superset 1)
- Total Volume: 2.116 Kg
- Total Sets: 6
- Total Reps: 80
- 25.7 kgs x 12 reps
- 25.7 kgs x 14 reps
- 25.7 kgs x 16 reps
- 25.7 kgs x 14 reps
- 25.7 kgs x 12 reps
- 30.7 kgs x 12 reps

** Pull Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Push Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Step Ups 20" Box Easy ** (Superset 9)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.512 Kg
- Total Sets: 3
- Total Reps: 62
- 24.0 kgs x 30 reps [5+4+3+3]
- 24.0 kgs x 20 reps [4+3+3]
- 26.0 kgs x 12 reps [3+3]

** Sit Ups Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 25
- 14 reps
- 11 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 29
- 16 reps
- 13 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 27
- 14 reps
- 13 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 27
- 14 reps
- 13 reps

** 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 Bent Over Easy ** (Superset 5)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 48 Kg
- Total Sets: 2
- Total Reps: 32
- 1.5 kgs x 15 reps
- 1.5 kgs x 17 reps

** Curl ** (Superset 6)
- Total Volume: 108,9 Kg
- Total Sets: 1
- Total Reps: 9
- 12.1 kgs x 9 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 48,4 Kg
- Total Sets: 1
- Total Reps: 4
- 12.1 kgs x 4 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Forearms ** (Superset 6)
- Total Volume: 52,8 Kg
- Total Sets: 1
- Total Reps: 6
- 8.8 kgs x 6 reps [PR]

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

[Folterkeller]

Gestern 72 km Rad


FitNotes Workout - Freitag 8th August 2025
Body Weight: 73.7 kgs
Total Volume: 17.325,8 Kg
Total Sets: 62
Total Reps: 1168

Heute Gewichte reduziert.
Bin trotzdem ziemlich fertig.

85 min Krafttraining

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

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 960 Kg
- Total Sets: 3
- Total Reps: 60
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Swing ** (Superset 3)
- Total Volume: 960 Kg
- Total Sets: 3
- Total Reps: 30
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.146 Kg
- Total Sets: 5
- Total Reps: 60
- 19.1 kgs x 10 reps
- 19.1 kgs x 11 reps
- 19.1 kgs x 12 reps
- 19.1 kgs x 13 reps
- 19.1 kgs x 14 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.292 Kg
- Total Sets: 5
- Total Reps: 120
- 19.1 kgs x 20 reps
- 19.1 kgs x 22 reps
- 19.1 kgs x 24 reps
- 19.1 kgs x 26 reps
- 19.1 kgs x 28 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 3.438 Kg
- Total Sets: 5
- Total Reps: 180
- 19.1 kgs x 30 reps
- 19.1 kgs x 33 reps
- 19.1 kgs x 36 reps
- 19.1 kgs x 39 reps
- 19.1 kgs x 42 reps [PR]

** Calves ** (Superset 1)
- Total Volume: 3.438 Kg
- Total Sets: 5
- Total Reps: 180
- 19.1 kgs x 30 reps
- 19.1 kgs x 33 reps
- 19.1 kgs x 36 reps
- 19.1 kgs x 39 reps
- 19.1 kgs x 42 reps [PR]

** Lunges ** (Superset 1)
- Total Volume: 1.910 Kg
- Total Sets: 5
- Total Reps: 100
- 19.1 kgs x 16 reps
- 19.1 kgs x 18 reps
- 19.1 kgs x 20 reps
- 19.1 kgs x 22 reps
- 19.1 kgs x 24 reps

** Pull Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Push Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 40
- 40 reps

** Step Ups 20" Box Easy ** (Superset 9)
- Total Sets: 1
- Total Reps: 40
- 40 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.360 Kg
- Total Sets: 3
- Total Reps: 60
- 20.0 kgs x 30 reps [5+5+5]
- 24.0 kgs x 20 reps [5+5]
- 28.0 kgs x 10 reps

** Sit Ups Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 48
- 15 reps
- 16 reps
- 17 reps

** Chin Up Heavy ** (Superset 4)
- Total Volume: 142,8 Kg
- Total Sets: 2
- Total Reps: 14
- 10.2 kgs x 7 reps [PR] [Hier rechnet die App falsch. Der PR müsste mindestens über 13 liegen]
- 10.2 kgs x 7 reps

** Push Up Diamond Heavy ** (Superset 4)
- Total Volume: 204 Kg
- Total Sets: 2
- Total Reps: 20
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 224,4 Kg
- Total Sets: 2
- Total Reps: 22
- 10.2 kgs x 11 reps
- 10.2 kgs x 11 reps

** Dip Parallettes ** (Superset 4)
- Total Volume: 224,4 Kg
- Total Sets: 2
- Total Reps: 22
- 10.2 kgs x 11 reps
- 10.2 kgs x 11 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 13 reps
- 12.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- 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 5)
- 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 Burnout ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 40
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps

** Curl ** (Superset 6)
- Total Volume: 108,9 Kg
- Total Sets: 1
- Total Reps: 9
- 12.1 kgs x 9 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 48,4 Kg
- Total Sets: 1
- Total Reps: 4
- 12.1 kgs x 4 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Forearms ** (Superset 6)
- Total Volume: 52,8 Kg
- Total Sets: 1
- Total Reps: 6
- 8.8 kgs x 6 reps

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

[Folterkeller]

Verstecken ist aktiviert

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[Netzokhul]

Hehe
Mirin ganze Familie am ausrasten

[Folterkeller]

Jo, lief hervorragend die Runde

FitNotes Workout - Montag 11th August 2025
Body Weight: 73.7 kgs
Total Volume: 2.416,5 Kg
Total Sets: 66
Total Reps: 1535

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 86
- 11 reps
- 11 reps
- 12 reps
- 12 reps
- 13 reps
- 13 reps
- 14 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 172
- 22 reps
- 22 reps
- 24 reps
- 24 reps
- 26 reps
- 26 reps
- 28 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 258
- 33 reps
- 33 reps
- 36 reps
- 36 reps
- 39 reps
- 39 reps
- 42 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.064 Kg
- Total Sets: 7
- Total Reps: 172
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 28 reps

** Calves Easy ** (Superset 1)
- Total Sets: 7
- Total Reps: 258
- 33 reps
- 33 reps
- 36 reps
- 36 reps
- 39 reps
- 39 reps
- 42 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 344
- 44 reps
- 44 reps
- 48 reps
- 48 reps
- 52 reps
- 52 reps
- 56 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 300 Kg
- Total Sets: 3
- Total Reps: 60
- 5.0 kgs x 25 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 52,5 Kg
- Total Sets: 3
- Total Reps: 35
- 1.5 kgs x 15 reps
- 1.5 kgs x 10 reps
- 1.5 kgs x 10 reps

** Tabata Delts **
- Total Sets: 1
- 04:00 [TRX]

** Tabata Arms **
- Total Sets: 1
- 04:00 [TRX]

[Folterkeller]

37.easy Kilometer zur Arbeit bei 14 Grad und Windstille

35 km nach Hause bei 31 Grad und konstantem Gegenwind, als ob mir jemand den Föhn ins Gesicht hält.
Was soll ich sagen, war richtig bescheiden und zum Schluss schon grenzwertig für meinen Kreislauf. Abkühlung im Pool war anschließend dringend notwendig