•● still in progress ●•

[Folterkeller]

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[Leucko]

Weiß nicht wie ich das finde
Was war da vorher?

[Folterkeller]

Nur ne Klimmzugestange von der Decke.
Aber die Dübel die Konstruktion kam an ihr Ende. Das knarzte durchs ganze Haus

[Folterkeller]

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[Netzokhul]

Neuer Scroll PR

[Leucko]

Alles in den Spoiler zu packen ist genauso scheiße wie garkeinen zu verwenden.
Sie müssen sich ein besseres System überlegen oder weniger trainieren.

[Folterkeller]

Habe dem Spoiler neu gesetzt.
Bin aber unschuldig was die Darstellung in Instagram anbelangt

[Folterkeller]

FitNotes Workout - Samstag 23rd August 2025
Total Volume: 2.167 Kg
Total Sets: 60
Total Reps: 1387

Pfui
Gestern beim toben irgendwas im lat eingeklemmt. Etwas unangenehm. Anstelle Rad wollte ich es gerne mit Sport lockern. War aber irgendwie auch nicht erfolgreich
Ring Dips haben das auf jeden Fall gut getriggert. Ggf fliegen die wieder raus und ich bleibe bei den Parallettes

*

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

** Pull Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 65
- 11 reps
- 12 reps
- 13 reps
- 14 reps
- 15 reps

** Push Up ** (Superset 1)
- Total Sets: 5
- Total Reps: 130
- 22 reps
- 24 reps
- 26 reps
- 28 reps
- 30 reps

** Air Squat ** (Superset 1)
- Total Sets: 5
- Total Reps: 195
- 33 reps
- 36 reps
- 39 reps
- 42 reps
- 45 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.560 Kg
- Total Sets: 5
- Total Reps: 130
- 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

** Calves Easy ** (Superset 1)
- Total Sets: 5
- Total Reps: 195
- 33 reps
- 36 reps
- 39 reps
- 42 reps
- 45 reps

** Crunches ** (Superset 1)
- Total Sets: 5
- Total Reps: 260
- 44 reps
- 48 reps
- 52 reps
- 56 reps
- 60 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 312 Kg
- Total Sets: 2
- Total Reps: 26
- 12.0 kgs x 12 reps
- 12.0 kgs x 14 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 26
- 12 reps
- 14 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 26
- 12 reps
- 14 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 26
- 12 reps
- 14 reps

** Row Rings Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 26
- 12 reps
- 14 reps

** Dips Rings Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 26
- 12 reps
- 14 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 2
- Total Reps: 32
- 14 reps
- 18 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 2
- Total Reps: 32
- 14 reps
- 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 45 Kg
- Total Sets: 2
- Total Reps: 30
- 1.5 kgs x 15 reps
- 1.5 kgs x 15 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 2
- Total Reps: 36
- 18 reps
- 18 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 2
- Total Reps: 36
- 18 reps
- 18 reps

** Deadhang ** (Superset 4)
- Total Sets: 2
- 00:30 [44,2 Stange]
- 00:30

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 52:00@

[Folterkeller]

FitNotes Workout - Sonntag 24th August 2025
Total Volume: 3.168 Kg
Total Sets: 60
Total Reps: 1918

Gestern Nachmittag waren wir auf einem Pumptrack ganz locker rollen.
Heute ist die Verspannung fast weg.
Das Training heute war gut anstrengend. Vor allem in Beinen und Schultergürtel. Der 20 kg Ruck hat sein übriges getan

*

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* 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: 306
- 36 reps
- 42 reps
- 48 reps
- 54 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

** Calves Easy ** (Superset 1)
- Total Sets: 6
- Total Reps: 306
- 36 reps
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps

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

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 360 Kg
- Total Sets: 2
- Total Reps: 30
- 12.0 kgs x 14 reps
- 12.0 kgs x 16 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 30
- 14 reps
- 16 reps

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

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

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- 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 3)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 40
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** Deadhang ** (Superset 4)
- Total Sets: 2
- 00:35
- 00:35

** Rucking 20,5 kg **
- Total Sets: 1
- 4.2 km - 43:00

[Folterkeller]

Gestern Rad 70 km. Da fehlte Lust und Motivation.
Heute hatte ich Bock, aber der Ellbogen zwickte zum Ende. Aber wenigstens einmal an einer anderen Stelle


FitNotes Workout - Mittwoch 27th August 2025
Total Volume: 21.226,4 Kg
Total Sets: 72
Total Reps: 1524

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

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 464 Kg
- Total Sets: 2
- Total Reps: 18
- 24.0 kgs x 10 reps
- 28.0 kgs x 8 reps [PR]

** Swing ** (Superset 3)
- Total Volume: 440 Kg
- Total Sets: 2
- Total Reps: 10
- 44.0 kgs x 5 reps
- 44.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.640,2 Kg
- Total Sets: 7
- Total Reps: 90
- 18.8 kgs x 11 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 13 reps
- 18.8 kgs x 14 reps
- 18.8 kgs x 15 reps
- 23.8 kgs x 12 reps
- 10.2 kgs x 13 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.280,4 Kg
- Total Sets: 7
- Total Reps: 180
- 18.8 kgs x 22 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 26 reps
- 18.8 kgs x 28 reps
- 18.8 kgs x 30 reps
- 23.8 kgs x 24 reps [PR]
- 10.2 kgs x 26 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.920,6 Kg
- Total Sets: 7
- Total Reps: 270
- 18.8 kgs x 33 reps
- 18.8 kgs x 36 reps
- 18.8 kgs x 39 reps
- 18.8 kgs x 42 reps
- 18.8 kgs x 45 reps
- 23.8 kgs x 36 reps [PR]
- 10.2 kgs x 39 reps

** Calves ** (Superset 1)
- Total Volume: 4.920,6 Kg
- Total Sets: 7
- Total Reps: 270
- 18.8 kgs x 33 reps
- 18.8 kgs x 36 reps
- 18.8 kgs x 39 reps
- 18.8 kgs x 42 reps
- 18.8 kgs x 45 reps
- 23.8 kgs x 36 reps [PR]
- 10.2 kgs x 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.216 Kg
- Total Sets: 6
- Total Reps: 100
- 24.0 kgs x 22 reps [5+4+2]
- 24.0 kgs x 18 reps [5+4]
- 28.0 kgs x 10 reps [3+2]
- 32.0 kgs x 6 reps [2+1]
- 20.0 kgs x 20 reps [5+5]
- 16.0 kgs x 24 reps

** Crunches ** (Superset 2)
- Total Sets: 6
- Total Reps: 240
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** Chin Up Heavy ** (Superset 4)
- Total Volume: 299,2 Kg
- Total Sets: 2
- Total Reps: 22
- 13.6 kgs x 11 reps [PR]
- 13.6 kgs x 11 reps

** Push Up Diamond Heavy ** (Superset 4)
- Total Volume: 353,6 Kg
- Total Sets: 2
- Total Reps: 26
- 13.6 kgs x 13 reps
- 13.6 kgs x 13 reps

** Lunges ** (Superset 4)
- Total Volume: 660,8 Kg
- Total Sets: 2
- Total Reps: 28
- 23.6 kgs x 14 reps
- 23.6 kgs x 14 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 380,8 Kg
- Total Sets: 2
- Total Reps: 28
- 13.6 kgs x 14 reps
- 13.6 kgs x 14 reps

** Dip Parallettes ** (Superset 4)
- Total Volume: 380,8 Kg
- Total Sets: 2
- Total Reps: 28
- 13.6 kgs x 14 reps
- 13.6 kgs x 14 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 370,2 Kg
- Total Sets: 2
- Total Reps: 32
- 11.1 kgs x 17 reps
- 12.1 kgs x 15 reps

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

** High Pull ** (Superset 5)
- Total Volume: 336 Kg
- Total Sets: 2
- Total Reps: 21
- 16.0 kgs x 10 reps
- 16.0 kgs x 11 reps [PR]

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 38
- 18 reps
- 20 reps

** Curl ** (Superset 6)
- Total Volume: 121 Kg
- Total Sets: 1
- Total Reps: 10
- 12.1 kgs x 10 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 60,5 Kg
- Total Sets: 1
- Total Reps: 5
- 12.1 kgs x 5 reps

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

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Forearms ** (Superset 6)
- Total Volume: 2,2 Kg
- Total Sets: 1
- Total Reps: 1
- 2.2 kgs x 1 rep

** Deadhang ** (Superset 6)
- Total Sets: 1
- 00:42

[Folterkeller]

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