•● still in progress ●•

[Netzokhul]

Nicht so attraktiv

[Folterkeller]

Gestern Rolle 26 km und Ruck 4 km, nachdem Radfahren zur Arbeit wegen Terminen nichts wurde :-(

Dafür war ich heute dann auageruhter und konnte ein paar PR mitnehmen
Das war aber schon am absoluten Versagen

FitNotes Workout - Mittwoch 24th September 2025
Total Volume: 15.262,4 Kg
Total Sets: 48
Total Reps: 1034

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.385 Kg
- Total Sets: 5
- Total Reps: 50
- 27.7 kgs x 8 reps
- 27.7 kgs x 9 reps
- 27.7 kgs x 10 reps
- 27.7 kgs x 11 reps
- 27.7 kgs x 12 reps [PR] [Übelst all Out]

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.770 Kg
- Total Sets: 5
- Total Reps: 100
- 27.7 kgs x 16 reps
- 27.7 kgs x 18 reps
- 27.7 kgs x 20 reps
- 27.7 kgs x 22 reps
- 27.7 kgs x 24 reps [PR]

** Squat Vest ** (Superset 1)
- Total Volume: 4.155 Kg
- Total Sets: 5
- Total Reps: 150
- 27.7 kgs x 24 reps
- 27.7 kgs x 27 reps
- 27.7 kgs x 30 reps
- 27.7 kgs x 33 reps
- 27.7 kgs x 36 reps [PR]

** Calves ** (Superset 1)
- Total Volume: 4.155 Kg
- Total Sets: 5
- Total Reps: 150
- 27.7 kgs x 24 reps
- 27.7 kgs x 27 reps
- 27.7 kgs x 30 reps
- 27.7 kgs x 33 reps
- 27.7 kgs x 36 reps [PR]

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.360 Kg
- Total Sets: 6
- Total Reps: 70
- 32.0 kgs x 6 reps [Drop]
- 28.0 kgs x 8 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 12.0 kgs x 20 reps

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

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Air Squat ** (Superset 3)
- Total Sets: 1
- Total Reps: 39
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 40
- 12.0 kgs x 40 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 264 Kg
- Total Sets: 1
- Total Reps: 22
- 12.0 kgs x 22 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Row Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Dips Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 30 Kg
- Total Sets: 1
- Total Reps: 20
- 1.5 kgs x 20 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 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: 166,5 Kg
- Total Sets: 1
- Total Reps: 15
- 11.1 kgs x 15 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 23
- 23 reps

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

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

[schlafschaf]

12 Klimmzuge im letzten Satz mit 27,5kg sind absurd stark. Wenn Man dann noch dein Körpergewicht berücksichtigt wird’s lächerlich. Unfassbare Leistung!

[KenTakel]

Gestern Rolle 26 km und Ruck 4 km, nachdem Radfahren zur Arbeit wegen Terminen nichts wurde :-(

Dafür war ich heute dann auageruhter und konnte ein paar PR mitnehmen
Das war aber schon am absoluten Versagen

FitNotes Workout - Mittwoch 24th September 2025
Total Volume: 15.262,4 Kg
Total Sets: 48
Total Reps: 1034

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.385 Kg
- Total Sets: 5
- Total Reps: 50
- 27.7 kgs x 8 reps
- 27.7 kgs x 9 reps
- 27.7 kgs x 10 reps
- 27.7 kgs x 11 reps
- 27.7 kgs x 12 reps [PR] [Übelst all Out]

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.770 Kg
- Total Sets: 5
- Total Reps: 100
- 27.7 kgs x 16 reps
- 27.7 kgs x 18 reps
- 27.7 kgs x 20 reps
- 27.7 kgs x 22 reps
- 27.7 kgs x 24 reps [PR]

** Squat Vest ** (Superset 1)
- Total Volume: 4.155 Kg
- Total Sets: 5
- Total Reps: 150
- 27.7 kgs x 24 reps
- 27.7 kgs x 27 reps
- 27.7 kgs x 30 reps
- 27.7 kgs x 33 reps
- 27.7 kgs x 36 reps [PR]

** Calves ** (Superset 1)
- Total Volume: 4.155 Kg
- Total Sets: 5
- Total Reps: 150
- 27.7 kgs x 24 reps
- 27.7 kgs x 27 reps
- 27.7 kgs x 30 reps
- 27.7 kgs x 33 reps
- 27.7 kgs x 36 reps [PR]

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.360 Kg
- Total Sets: 6
- Total Reps: 70
- 32.0 kgs x 6 reps [Drop]
- 28.0 kgs x 8 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 12.0 kgs x 20 reps

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

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Air Squat ** (Superset 3)
- Total Sets: 1
- Total Reps: 39
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 40
- 12.0 kgs x 40 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 264 Kg
- Total Sets: 1
- Total Reps: 22
- 12.0 kgs x 22 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Row Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Dips Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 30 Kg
- Total Sets: 1
- Total Reps: 20
- 1.5 kgs x 20 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 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: 166,5 Kg
- Total Sets: 1
- Total Reps: 15
- 11.1 kgs x 15 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 23
- 23 reps

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

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

Normalerweise bin ich ja nicht so und mir passiert das auch ständig aber "auageruht" ist großartig!

[Folterkeller]

12 Klimmzuge im letzten Satz mit 27,5kg sind absurd stark. Wenn Man dann noch dein Körpergewicht berücksichtigt wird’s lächerlich. Unfassbare Leistung!

Vielen Dank!
Ja, diese Art von Training schlägt zumindest bei mir hervorragend an. Das scheint genau Meines zu sein.
Primär Komplexe Übungen über mehrere Muskelgruppen mit hohen Volumen und komplett nur nach Tagesform und Lust

Mal sehen, wie lange das gut geht, bis irgendein Gelenk meckert. Aber dann werden einfach wieder die Gewichte reduziert und das Volumen erhöht

Gewicht müsste um 72 kg Pendeln derzeit. Unsere Waage ist kaputt und die analoge der Uroma eher ein Schätzwert

Normalerweise bin ich ja nicht so und mir passiert das auch ständig aber "auageruht" ist großartig!

Aua

[Folterkeller]

Heute war es nur aua, um nicht zu sagen, dass es sogar ziemlich beschissen lief


Gegenwind auf dem hinweg bedeutet leider nicht automatisch, dass der Rückweg besser wird. Die Windböen haben mich ganz schön von links nach rechts und ein paar Mal fast von der Straße geschoben.
Wenigstens hat es nicht geregnet. Trotzdem war es nur sch.....

** Cycling **
- Total Sets: 2
- 35.3 km - 1:37:40
- 35.3 km - 1:35:50

[Folterkeller]

FitNotes Workout - Freitag 26th September 2025
Total Volume: 13.340,6 Kg
Total Sets: 47
Total Reps: 1531

Nach dem Höllenritt gestern habe ich natürlich schlecht geschlafen. Heute war ich ziemlich groggy und habe es vermutlich trotzdem übertrieben. War viel schwerer als es hätte sein müssen..

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.183,2 Kg
- Total Sets: 7
- Total Reps: 116
- 10.2 kgs x 14 reps
- 10.2 kgs x 16 reps
- 10.2 kgs x 18 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 18 reps
- 10.2 kgs x 16 reps
- 10.2 kgs x 14 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.366,4 Kg
- Total Sets: 7
- Total Reps: 232
- 10.2 kgs x 28 reps
- 10.2 kgs x 32 reps
- 10.2 kgs x 36 reps
- 10.2 kgs x 40 reps
- 10.2 kgs x 36 reps
- 10.2 kgs x 32 reps
- 10.2 kgs x 28 reps

** Squat Vest ** (Superset 1)
- Total Volume: 3.549,6 Kg
- Total Sets: 7
- Total Reps: 348
- 10.2 kgs x 42 reps
- 10.2 kgs x 48 reps
- 10.2 kgs x 54 reps
- 10.2 kgs x 60 reps
- 10.2 kgs x 54 reps
- 10.2 kgs x 48 reps
- 10.2 kgs x 42 reps

** Calves ** (Superset 1)
- Total Volume: 3.549,6 Kg
- Total Sets: 7
- Total Reps: 348
- 10.2 kgs x 42 reps
- 10.2 kgs x 48 reps
- 10.2 kgs x 54 reps
- 10.2 kgs x 60 reps
- 10.2 kgs x 54 reps
- 10.2 kgs x 48 reps
- 10.2 kgs x 42 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.856 Kg
- Total Sets: 1
- Total Reps: 116
- 16.0 kgs x 116 reps [10+9+8+7+6+5+4+3+3+3]

** Crunches ** (Superset 2)
- Total Sets: 1
- Total Reps: 116
- 116 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 224 Kg
- Total Sets: 1
- Total Reps: 14
- 16.0 kgs x 14 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Dips Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 166,5 Kg
- Total Sets: 1
- Total Reps: 15
- 11.1 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 110 Kg
- Total Sets: 1
- Total Reps: 22
- 5.0 kgs x 22 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 36 Kg
- Total Sets: 1
- Total Reps: 24
- 1.5 kgs x 24 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Curl ** (Superset 6)
- Total Volume: 111 Kg
- Total Sets: 1
- Total Reps: 10
- 11.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 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: 44 Kg
- Total Sets: 1
- Total Reps: 5
- 8.8 kgs x 5 reps

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

[Folterkeller]

25 km Rolle, 10 km Roller, 32 km Mountainbiketour, 2 Stunden Schubkarren hin und her gekarrt

Ich würde sagen, das war ausreichend cardio heute

[Folterkeller]

FitNotes - Sonntag 28th September 2025
Total Volume: 3.568 Kg
Total Sets: 56
Total Reps: 1932

Schaufeln und Schubkarre haben mich doch ziemlich gekillt gestern. Der Core war richtig sore.
Nach leichten Startschwierigkeiten lief es aber gut an. Heute stehen noch 16-20 km Ausflug mit den Rollern an. Also ein ruhiger restlicher Tag

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 126
- 15 reps
- 16 reps
- 17 reps
- 18 reps
- 19 reps
- 20 reps
- 21 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 252
- 30 reps
- 32 reps
- 34 reps
- 36 reps
- 38 reps
- 40 reps
- 42 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 378
- 45 reps
- 48 reps
- 51 reps
- 54 reps
- 57 reps
- 60 reps
- 63 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.024 Kg
- Total Sets: 7
- Total Reps: 252
- 12.0 kgs x 30 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 34 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 38 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 42 reps

** Calves Easy ** (Superset 1)
- Total Sets: 7
- Total Reps: 252
- 30 reps
- 32 reps
- 34 reps
- 36 reps
- 38 reps
- 40 reps
- 42 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 378
- 45 reps
- 48 reps
- 51 reps
- 54 reps
- 57 reps
- 60 reps
- 63 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: 22
- 22 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 1
- Total Reps: 50
- 5.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 54 Kg
- Total Sets: 1
- Total Reps: 36
- 1.5 kgs x 36 reps

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

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Deadhang 42,4mm ** (Superset 4)
- Total Sets: 1
- 00:47

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

[Folterkeller]

73 km Rad gestern. Morgens war es so stockfinster durch den Nebel, dass die Sicht auf der Landstraße nicht einmal bis zum nächsten Pfosten reichte trotz illegal heller Beleuchtung. Bei einer Pfütze war ich mir unsicher, ob ich vorm See stehe und falsch abgebogen bin
Es war echt spooky im Wald und ich habe zweimal meine "Ausfahrt" verpasst:-)



FitNotes Workout - Mittwoch 1st Oktober 2025
Total Volume: 3.780 Kg
Total Sets: 47
Total Reps: 1462

Runde 6 und 7 schon am Limit. Letzte Runde cool down
Der Wechsel von 12er auf 16er KB kam übel, aber besser als erwartet

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

** Pull Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 160
- 15 reps
- 17 reps
- 19 reps
- 21 reps
- 23 reps
- 25 reps
- 27 reps [Fast All Out]
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 320
- 30 reps
- 34 reps
- 38 reps
- 42 reps
- 46 reps
- 50 reps
- 54 reps [All Out]
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 8
- Total Reps: 480
- 45 reps
- 51 reps
- 57 reps
- 63 reps
- 69 reps
- 75 reps
- 81 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.232 Kg
- Total Sets: 8
- Total Reps: 202
- 16.0 kgs x 20 reps
- 16.0 kgs x 22 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 26 reps
- 16.0 kgs x 28 reps
- 16.0 kgs x 30 reps
- 16.0 kgs x 32 reps
- 16.0 kgs x 20 reps

** Sit Ups Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 10
- 16.0 kgs x 10 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 12
- 12 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

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 1
- Total Reps: 50
- 5.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 63 Kg
- Total Sets: 1
- Total Reps: 42
- 1.5 kgs x 42 reps [PR]

** TRX Delts ** (Superset 3)
- Total Sets: 1
- Total Reps: 35
- 35 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 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
- 00:35

[Folterkeller]

70 km Rad gestern, bei 4 Grad um 4 Uhr und 16 Grad um 16 Uhr

FitNotes Workout - Freitag 3rd Oktober 2025
Total Volume: 16.764,8 Kg
Total Sets: 50
Total Reps: 1216

Der PR kam hart, aber besser als der 17er PR davor

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.391,2 Kg
- Total Sets: 5
- Total Reps: 74
- 18.8 kgs x 12 reps
- 18.8 kgs x 13 reps
- 18.8 kgs x 18 reps [PR] [Want it, Take it]
- 18.8 kgs x 15 reps
- 18.8 kgs x 16 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.782,4 Kg
- Total Sets: 5
- Total Reps: 148
- 18.8 kgs x 24 reps
- 18.8 kgs x 26 reps
- 18.8 kgs x 36 reps [PR]
- 18.8 kgs x 30 reps
- 18.8 kgs x 32 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.211,2 Kg
- Total Sets: 5
- Total Reps: 224
- 18.8 kgs x 36 reps
- 18.8 kgs x 39 reps
- 18.8 kgs x 56 reps [PR]
- 18.8 kgs x 45 reps
- 18.8 kgs x 48 reps

** Calves ** (Superset 1)
- Total Volume: 4.211,2 Kg
- Total Sets: 5
- Total Reps: 224
- 18.8 kgs x 36 reps
- 18.8 kgs x 39 reps
- 18.8 kgs x 56 reps [PR]
- 18.8 kgs x 45 reps
- 18.8 kgs x 48 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.992 Kg
- Total Sets: 8
- Total Reps: 102
- 24.0 kgs x 16 reps [Drop
5+3]
- 20.0 kgs x 16 reps [5+3]
- 16.0 kgs x 26 reps [5+5+3]
- 12.0 kgs x 26 reps [5+5+3

Drop Ende]
- 32.0 kgs x 6 reps [Drop mit Beineinsatz]
- 28.0 kgs x 6 reps [Drop Ende]
- 36.0 kgs x 2 reps [Drop am Limit. Unschön, aber oben]
- 32.0 kgs x 4 reps [Drop Ende
Auch unschön, aber oben]

** Crunches ** (Superset 2)
- Total Sets: 2
- Total Reps: 200
- 100 reps
- 100 reps [Fliegen wohl raus, da macht eher der Kopf als der Bauch zu.]

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 10
- 20.0 kgs x 10 reps [20 kg KB + 18,8 Weste]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 400,8 Kg
- Total Sets: 2
- Total Reps: 16
- 28.8 kgs x 10 reps [Drop]
- 18.8 kgs x 6 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Row Rings ** (Superset 3)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Dips Rings ** (Superset 3)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 233,1 Kg
- Total Sets: 1
- Total Reps: 21
- 11.1 kgs x 21 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 21
- 5.0 kgs x 21 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 31,5 Kg
- Total Sets: 1
- Total Reps: 21
- 1.5 kgs x 21 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Curl ** (Superset 6)
- Total Volume: 155,4 Kg
- Total Sets: 1
- Total Reps: 14
- 11.1 kgs x 14 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

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

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

** Forearms ** (Superset 6)
- Total Volume: 61,6 Kg
- Total Sets: 1
- Total Reps: 7
- 8.8 kgs x 7 reps

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

** Rucking 16 kg **
- Total Sets: 1
- 6.1 km - 59:00

[Netzokhul]

Dieses Wetter mittlerweile...
Hat man echt schon keine Lust mehr sich morgens vor die Tür zu bewegen.

[Folterkeller]

FitNotes Workout - Samstag 4th Oktober 2025
Time: 09:09 – 09:44 (35m 11s)
Total Volume: 2.400 Kg
Total Sets: 42
Total Reps: 800

Rolle um 4 Uhr easy going, weil kein Bock

Kraftzirkel um 9 in 35 Minuten, weil darauf Bock (+/- zum Handy und Timer stoppen).

Der Zirkel war etwas getrödelt, ich denke knapp unter 33 wäre drin gewesen (naja, selber Schuld).
Der Zirkel war auf jeden Fall spaßig und keine größere Herausforderung.

** Cycling Rolle **
- Total Sets: 1
- 30.0 km - 55:00

** Pull Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 100
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 200
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 10
- Total Reps: 300
- 30 reps
- 30 reps
- 30 reps
- 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: 2.400 Kg
- Total Sets: 10
- Total Reps: 200
- 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
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:00


Ja, das Wetter nervt. Übelst Regen und Sturm

[Folterkeller]

Glück gehabt, der Ruck lieg zwischen den (Un) Wettern

FitNotes Workout - Sonntag 5th Oktober 2025
Total Volume: 3.791 Kg
Total Sets: 57
Total Reps: 1429

44:10 min für den ersten Supersatz ohne Pausen durchgezogen

Hohes Volumen, hohes Tempo, war schön und noch ordentlich Reserven da

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

** Pull Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 130
- 13 reps [Start 4:24:00]
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 260
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 10
- Total Reps: 390
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.120 Kg
- Total Sets: 10
- Total Reps: 260
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps [Ende 5:08:10]

** Sit Ups Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 15
- 15 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: 48 Kg
- Total Sets: 1
- Total Reps: 32
- 1.5 kgs x 32 reps

** TRX Delts ** (Superset 3)
- Total Sets: 1
- Total Reps: 35
- 35 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 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
- 00:35

[Folterkeller]

Leichtes Training und 70 km Arbeitsweg die letzten Tage

Heute noch einmal krachen lassen. Der Rücken ist vom steiß bis zu den Ohren komplett dicht . Der Schultergürtel ebenfalls.
Naja, dafür sind alle Gelenke, Sehnen und Bänder momentan auf Höchstform
FitNotes Workout - Mittwoch 8th Oktober 2025
Time: 04:09 – 05:18 (1h 09m)
Total Volume: 4.462 Kg
Total Sets: 49
Total Reps: 1646

1:09 Stunden für den ersten sehr anstrengenden Supersatz

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

** Pull Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 162
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 24 reps
- 26 reps
- 22 reps

** Push Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 324
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 44 reps
- 48 reps
- 52 reps
- 44 reps

** Air Squat ** (Superset 1)
- Total Sets: 8
- Total Reps: 484
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 72 reps
- 76 reps
- 66 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.888 Kg
- Total Sets: 8
- Total Reps: 324
- 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
- 12.0 kgs x 48 reps
- 12.0 kgs x 52 reps
- 12.0 kgs x 44 reps

** Sit Ups Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 168 Kg
- Total Sets: 1
- Total Reps: 14
- 12.0 kgs x 14 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: 23
- 23 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 260 Kg
- Total Sets: 1
- Total Reps: 52
- 5.0 kgs x 52 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 66 Kg
- Total Sets: 1
- Total Reps: 44
- 1.5 kgs x 44 reps [PR]

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

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** (Superset 4)
- Total Sets: 1
- 00:40