•● still in progress ●•

Folterkeller · 10. Okt 2025, 06:28

Bisschen Vollgas

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Folterkeller · 11. Okt 2025, 06:56

FitNotes Workout - Samstag 11th Oktober 2025
Time: 04:28 – 05:17 (48m 17s)
Total Volume: 3.870 Kg
Total Sets: 74
Total Reps: 1739

10 Runden in 36:30
12 Runden in 48:10

Pump war heute deutlich angenehmer, obwohl reichlich Kohlenhydrate im System

Zeit gelassen, 100 Minuten plus Ruck

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

** Pull Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 131
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 21 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 262
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 42 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 12
- Total Reps: 393
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 63 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.144 Kg
- Total Sets: 12
- Total Reps: 262
- 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
- 12.0 kgs x 42 reps
- 12.0 kgs x 20 reps

** Sit Ups Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- 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 5)
- Total Sets: 1
- Total Reps: 34
- 34 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: 18
- 18 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Calves Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 170
- 170 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 375 Kg
- Total Sets: 2
- Total Reps: 75
- 5.0 kgs x 42 reps
- 5.0 kgs x 33 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 87 Kg
- Total Sets: 2
- Total Reps: 58
- 1.5 kgs x 30 reps
- 1.5 kgs x 28 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 54
- 27 reps
- 27 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 36
- 18 reps
- 18 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 42,4mm **
- Total Sets: 2
- 00:35 [Hände am Ende]
- 00:35

** Rucking 16 kg **
- Total Sets: 1
- 4.2 km - 43:00

Folterkeller · 11. Okt 2025, 10:36

Easy 35,6 km Rad mit einem 24er Schnitt kommen noch dazu als Testfahrt, wie sehr die Schutzbleche klappern. Es ist noch erträglich...

Folterkeller · 19. Okt 2025, 07:53

FitNotes Workout - Sonntag 19th Oktober 2025
Total Volume: 23.539,7 Kg
Total Sets: 85
Total Reps: 1682

Zwar spazieren, 2 mal Sport am Spielplatz, aber viel zu viel Essen. Der größte Teil leere ungesunde Kalorienbomben

Das Gewicht ist 3-4 kg rauf, das Wohlbefinden deutlich runter. Jetzt muss wieder angepasst werden

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 2.068 Kg
- Total Sets: 11
- Total Reps: 110
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 4.136 Kg
- Total Sets: 11
- Total Reps: 220
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Squat Vest ** (Superset 1)
- Total Volume: 6.204 Kg
- Total Sets: 11
- Total Reps: 330
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Calves ** (Superset 1)
- Total Volume: 6.204 Kg
- Total Sets: 11
- Total Reps: 330
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.424 Kg
- Total Sets: 10
- Total Reps: 126
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 24.0 kgs x 14 reps [Drop]
- 20.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 226
- 66 reps
- 72 reps
- 88 reps

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

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 336 Kg
- Total Sets: 2
- Total Reps: 16
- 24.0 kgs x 10 reps [+ 18,8kg Weste

Heftig schwer

Drop]
- 16.0 kgs x 6 reps [+ 18,8kg Weste

Heftig schwer]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 343,2 Kg
- Total Sets: 2
- Total Reps: 14
- 28.8 kgs x 8 reps [Drop]
- 18.8 kgs x 6 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Row Rings ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Dips Rings ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 377,4 Kg
- Total Sets: 2
- Total Reps: 34
- 11.1 kgs x 17 reps
- 11.1 kgs x 17 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 170 Kg
- Total Sets: 2
- Total Reps: 34
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 51 Kg
- Total Sets: 2
- Total Reps: 34
- 1.5 kgs x 17 reps
- 1.5 kgs x 17 reps

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

** Chin Up Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Curl ** (Superset 6)
- Total Volume: 133,2 Kg
- Total Sets: 1
- Total Reps: 12
- 11.1 kgs x 12 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: 20
- 20 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: 2
- 00:35
- 00:25

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 48:00

Folterkeller · 20. Okt 2025, 05:15

FitNotes Workout - Montag 20th Oktober 2025

Stärkste Runde des Jahres auf der Rolle
** Cycling Rolle **
- Total Sets: 1
- 37.72 km - 1:00:00

Folterkeller · 21. Okt 2025, 06:45

FitNotes Workout - Dienstag 21st Oktober 2025
Time: 04:14 – 05:25 (1h 11m)
Total Volume: 4.302 Kg
Total Sets: 67
Total Reps: 2466

Das Training hat in Verbindung mit der Rolle und dem ersten Arbeitstag mit 10 Stunden am PC

in Kombi mit dem Wetterumschwung richtig schöne Nackenverspannungen mit Migräne verursacht. Da kam wirklich alles zusammen.

Der 4,5 km Ruck am Nachmittag war auch keine so tolle Idee

71 min für den ersten Supersatz, 110 min gesamt.

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

** Pull Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 150
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 20 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 300
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 44 reps
- 40 reps
- 40 reps
- 40 reps

** Air Squat ** (Superset 1)
- Total Sets: 8
- Total Reps: 450
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 60 reps
- 60 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.600 Kg
- Total Sets: 8
- Total Reps: 300
- 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 40 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps

** Calves Easy ** (Superset 1)
- Total Sets: 8
- Total Reps: 450
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 60 reps
- 60 reps
- 60 reps

** Crunches ** (Superset 1)
- Total Sets: 8
- Total Reps: 450
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 60 reps
- 60 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: 22
- 22 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 375 Kg
- Total Sets: 2
- Total Reps: 75
- 5.0 kgs x 42 reps
- 5.0 kgs x 33 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 87 Kg
- Total Sets: 2
- Total Reps: 58
- 1.5 kgs x 35 reps
- 1.5 kgs x 23 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 15
- 15 reps

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

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadhang 42,4mm **
- Total Sets: 1
- 00:35

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

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