•● still in progress ●•

[Folterkeller]

Tatsächlich gab es den lange auch nicht mehr. Der wurde wieder neu aufgelegt, sonst hätte ich den Damals schon genommen

[HungrigerBiber]

Du bist so ne krasse Maschine. Habe Mal deine letzten workouts quergelesen und wüsste gar nicht welche der Leistungen ich isoliert hervorheben sollte

Ist so. musste jetzt längere Zeit mitlesen skippen weil ich mich im Vergleich wie ein fauler nichtsnutz fühle, der keinen Sport macht

[Folterkeller]

Vielen Dank für die Blumen. Das hohe Volumen mit vergleichsweise wenig Gewicht läuft wirklich sehr gut momentan

Es provoziert keine Wehwehchen und mehr Willen als Kraft
Die Regeneration kommt gut hinterher. Dafür ist Radfahren dieses Jahr zeitbedingt (viel Home-Office und private Termine) wirklich wenig für meine Verhältnisse. Und morgen skippe ich es wetterbedingt auch wieder


FitNotes Workout - Montag 15th September 2025
Total Volume: 12.281,1 Kg
Total Sets: 61
Total Reps: 1358

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.020 Kg
- Total Sets: 10
- Total Reps: 100
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.040 Kg
- Total Sets: 10
- Total Reps: 200
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps

** Squat Vest ** (Superset 1)
- Total Volume: 3.060 Kg
- Total Sets: 10
- Total Reps: 300
- 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
- 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

** Calves ** (Superset 1)
- Total Volume: 3.060 Kg
- Total Sets: 10
- Total Reps: 300
- 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
- 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

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.760 Kg
- Total Sets: 1
- Total Reps: 110
- 16.0 kgs x 110 reps [10+9+8+7+6+5+4+3+3]

** Crunches ** (Superset 2)
- Total Sets: 1
- Total Reps: 90
- 90 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 10
- 16.0 kgs x 10 reps [Mit 10,2 Weste]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 1
- Total Reps: 16
- 10.2 kgs x 16 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 142,8 Kg
- Total Sets: 1
- Total Reps: 14
- 10.2 kgs x 14 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 142,8 Kg
- Total Sets: 1
- Total Reps: 14
- 10.2 kgs x 14 reps

** Row Rings ** (Superset 3)
- Total Volume: 112,2 Kg
- Total Sets: 1
- Total Reps: 11
- 10.2 kgs x 11 reps

** Dips Rings ** (Superset 3)
- Total Volume: 112,2 Kg
- Total Sets: 1
- Total Reps: 11
- 10.2 kgs x 11 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 308 Kg
- Total Sets: 2
- Total Reps: 40
- 7.7 kgs x 22 reps
- 7.7 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 155 Kg
- Total Sets: 2
- Total Reps: 31
- 5.0 kgs x 17 reps
- 5.0 kgs x 14 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 40,5 Kg
- Total Sets: 2
- Total Reps: 27
- 1.5 kgs x 13 reps
- 1.5 kgs x 14 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 42
- 21 reps
- 21 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Forearms ** (Superset 6)
- Total Volume: 4,4 Kg
- Total Sets: 1
- Total Reps: 2
- 2.2 kgs x 2 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:35

[Folterkeller]

FitNotes Workout - Dienstag 16th September 2025
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

Rad um 4, Ruck um 15 uhr

** Cycling Rolle **
- Total Sets: 1
- 30.0 km - 57:10

** Rucking 16 kg **
- Total Sets: 1
- 7.74 km - 1:19:00 [Erstmals mit dem 15 Liter GoRuck Rucker 4.0
Es wird aber noch nen paar Kilometer dauern, bis der eingetragen ist. Den alten hatte ich knapp über 2000 km]

[Netzokhul]

Passen in den 15er eigtl die gleichen Platten wie in den 25er oder ist das auch anders.
Bin mir gerade unsicher wie weit die Platten durch meinen 25er gehen.
Glaube eigentlich über die komplette Länge fast.

[Folterkeller]

Die kurzen passen. Und als Zuladung noch maximal Platten einer Gewichtsweste von der Größe

Der 25 hat doch zwei Fächer, oder ? Für Kurze und lange?

[Netzokhul]

Yes.

[Folterkeller]

FitNotes Workout - Mittwoch 17th September 2025
Total Volume: 13.103,7 Kg
Total Sets: 52
Total Reps: 1211

1. Supersatz in 30-31 Minuten. Müsste damit vermutlich PR (verdächtig) sein. Ich tracke ja die Zeiten nicht gesondert.
Pausen waren aber verschwindet gering

Clean & Press ebenfalls PR

Waden heute weg gelassen, dafür Zeit gespart für den Ruck

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.496 Kg
- Total Sets: 10
- Total Reps: 110
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps
- 13.6 kgs x 11 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.992 Kg
- Total Sets: 10
- Total Reps: 220
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps
- 13.6 kgs x 22 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.488 Kg
- Total Sets: 10
- Total Reps: 330
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps
- 13.6 kgs x 33 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.208 Kg
- Total Sets: 1
- Total Reps: 138
- 16.0 kgs x 138 reps [PR] [11+10+9+8+7+6+5+4+3+3+2+1]

** Crunches ** (Superset 2)
- Total Sets: 1
- Total Reps: 100
- 100 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 224 Kg
- Total Sets: 1
- Total Reps: 14
- 16.0 kgs x 14 reps [Mit 13,6 Weste]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 297,6 Kg
- Total Sets: 1
- Total Reps: 16
- 18.6 kgs x 16 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 18
- 13.6 kgs x 18 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 18
- 13.6 kgs x 18 reps

** Row Rings ** (Superset 3)
- Total Volume: 149,6 Kg
- Total Sets: 1
- Total Reps: 11
- 13.6 kgs x 11 reps [PR]

** Dips Rings ** (Superset 3)
- Total Volume: 149,6 Kg
- Total Sets: 1
- Total Reps: 11
- 13.6 kgs x 11 reps [PR]

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 338,8 Kg
- Total Sets: 2
- Total Reps: 44
- 7.7 kgs x 26 reps
- 7.7 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 185 Kg
- Total Sets: 2
- Total Reps: 37
- 5.0 kgs x 21 reps
- 5.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 52,5 Kg
- Total Sets: 2
- Total Reps: 35
- 1.5 kgs x 21 reps
- 1.5 kgs x 14 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 44
- 23 reps
- 21 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Forearms ** (Superset 6)
- Total Volume: 33 Kg
- Total Sets: 1
- Total Reps: 15
- 2.2 kgs x 15 reps [PR]

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Rucking 16 kg **
- Total Sets: 1
- 4.9 km - 49:00

[Folterkeller]

Gestern Wurde es spät und heute nur ein 8 km Ruck

[Folterkeller]

Gestern kam noch 19 km Rad und etwas Roller dazu

Heute wurde es übel viel

► Text anzeigen

FitNotes Workout - Freitag 19th September 2025
Total Volume: 5.299,5 Kg
Total Sets: 109
Total Reps: 2889

Ich hatte erst überlegt auf nen PR zu gehen. Aber 260 Klimmzüge hätten meine Hände nicht überlebt und ich brauchte eh schon insgesamt 120 Minuten . Trotzdem bin ich zufrieden.

Es lief dafür nämlich ziemlich geschmeidig

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

** Pull Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 200
- 10 reps
- 10 reps
- 10 reps
- 11 reps
- 11 reps
- 11 reps
- 12 reps
- 12 reps
- 12 reps
- 13 reps
- 13 reps
- 13 reps
- 14 reps
- 14 reps
- 14 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 400
- 20 reps
- 20 reps
- 20 reps
- 22 reps
- 22 reps
- 22 reps
- 24 reps
- 24 reps
- 24 reps
- 26 reps
- 26 reps
- 26 reps
- 28 reps
- 28 reps
- 28 reps
- 40 reps

** Air Squat ** (Superset 1)
- Total Sets: 16
- Total Reps: 600
- 30 reps
- 30 reps
- 30 reps
- 33 reps
- 33 reps
- 33 reps
- 36 reps
- 36 reps
- 36 reps
- 39 reps
- 39 reps
- 39 reps
- 42 reps
- 42 reps
- 42 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.800 Kg
- Total Sets: 16
- Total Reps: 400
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 22 reps
- 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 24 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 40 reps

** Calves Easy ** (Superset 1)
- Total Sets: 16
- Total Reps: 400
- 20 reps
- 20 reps
- 20 reps
- 22 reps
- 22 reps
- 22 reps
- 24 reps
- 24 reps
- 24 reps
- 26 reps
- 26 reps
- 26 reps
- 28 reps
- 28 reps
- 28 reps
- 40 reps

** Crunches ** (Superset 1)
- Total Sets: 16
- Total Reps: 600
- 30 reps
- 30 reps
- 30 reps
- 33 reps
- 33 reps
- 33 reps
- 36 reps
- 36 reps
- 36 reps
- 39 reps
- 39 reps
- 39 reps
- 42 reps
- 42 reps
- 42 reps
- 60 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 20
- 12.0 kgs x 20 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 27
- 27 reps

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

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 42
- 5.0 kgs x 42 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 49,5 Kg
- Total Sets: 1
- Total Reps: 33
- 1.5 kgs x 33 reps

** TRX Delts ** (Superset 3)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Deadhang 42,4mm ** (Superset 4)
- Total Sets: 1
- 00:42

[Folterkeller]

FitNotes Workout - Samstag 20th September 2025
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 23.5 km - 45:00

** Cycling **
- Total Sets: 1
- 54.8 km - 2:42:00 [Stumpjumper ]

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[Folterkeller]

FitNotes Workout - Sonntag 21st September 2025
Total Volume: 17.974,5 Kg
Total Sets: 65
Total Reps: 1154

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.870,5 Kg
- Total Sets: 8
- Total Reps: 65
- 27.7 kgs x 6 reps
- 27.7 kgs x 7 reps
- 27.7 kgs x 8 reps
- 27.7 kgs x 9 reps
- 27.7 kgs x 10 reps
- 32.7 kgs x 7 reps
- 27.7 kgs x 11 reps
- 32.7 kgs x 7 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.283,2 Kg
- Total Sets: 7
- Total Reps: 116
- 27.7 kgs x 12 reps
- 27.7 kgs x 14 reps
- 27.7 kgs x 16 reps
- 27.7 kgs x 18 reps
- 27.7 kgs x 20 reps
- 27.7 kgs x 22 reps
- 32.7 kgs x 14 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.695,9 Kg
- Total Sets: 7
- Total Reps: 167
- 27.7 kgs x 18 reps
- 27.7 kgs x 21 reps
- 27.7 kgs x 24 reps
- 27.7 kgs x 27 reps
- 27.7 kgs x 30 reps
- 27.7 kgs x 33 reps [PR]
- 32.7 kgs x 14 reps

** Calves ** (Superset 1)
- Total Volume: 3.781,8 Kg
- Total Sets: 6
- Total Reps: 134
- 27.7 kgs x 18 reps
- 27.7 kgs x 21 reps
- 27.7 kgs x 24 reps
- 27.7 kgs x 27 reps
- 27.7 kgs x 30 reps
- 32.7 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.152 Kg
- Total Sets: 12
- Total Reps: 88
- 32.0 kgs x 4 reps [Drop]
- 28.0 kgs x 6 reps
- 24.0 kgs x 8 reps
- 20.0 kgs x 10 reps
- 32.0 kgs x 4 reps [Drop]
- 28.0 kgs x 6 reps
- 24.0 kgs x 8 reps
- 20.0 kgs x 10 reps
- 32.0 kgs x 4 reps [Drop]
- 28.0 kgs x 6 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 280
- 90 reps
- 90 reps
- 100 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 224 Kg
- Total Sets: 1
- Total Reps: 14
- 16.0 kgs x 14 reps [Mit 13,6 Weste]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 330,4 Kg
- Total Sets: 1
- Total Reps: 14
- 23.6 kgs x 14 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 204 Kg
- Total Sets: 1
- Total Reps: 15
- 13.6 kgs x 15 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 204 Kg
- Total Sets: 1
- Total Reps: 15
- 13.6 kgs x 15 reps

** Row Rings ** (Superset 3)
- Total Volume: 136 Kg
- Total Sets: 1
- Total Reps: 10
- 13.6 kgs x 10 reps

** Dips Rings ** (Superset 3)
- Total Volume: 136 Kg
- Total Sets: 1
- Total Reps: 10
- 13.6 kgs x 10 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 Easy ** (Superset 5)
- Total Volume: 220 Kg
- Total Sets: 2
- Total Reps: 44
- 5.0 kgs x 22 reps
- 5.0 kgs x 22 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

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** Curl ** (Superset 6)
- Total Volume: 122,1 Kg
- Total Sets: 1
- Total Reps: 11
- 11.1 kgs x 11 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 177,6 Kg
- Total Sets: 1
- Total Reps: 16
- 11.1 kgs x 16 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Forearms ** (Superset 6)
- Total Volume: 44 Kg
- Total Sets: 1
- Total Reps: 5
- 8.8 kgs x 5 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:36

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


Schlechte nacht schreit nach mehr Gewicht heute