•● 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]

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