•● still in progress ●•

[Folterkeller]

New Frame Day

Klein und giftig
FitNotes Workout - Dienstag 2nd Mai 2023
Total Volume: 0 kgs
Total Sets: 3
Total Reps: 0

** Cycling Rolle **
- Total Sets: 3
- 5.0 km - 08:50 [Einfahren Bikepunk Rankin]
- 6.32 km - 10:00
- 5.0 km - 07:20

[Folterkeller]

FitNotes Workout - Mittwoch 3rd Mai 2023
Total Volume: 12.817 kgs
Total Sets: 73
Total Reps: 887

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

** Pull Up ** (Superset 1)
- Total Volume: 1.632 kgs
- Total Sets: 20
- Total Reps: 102
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 7 reps

** Push Up ** (Superset 1)
- Total Volume: 3.264 kgs
- Total Sets: 20
- Total Reps: 204
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 14 reps

** Squat ** (Superset 1)
- Total Volume: 4.896 kgs
- Total Sets: 20
- Total Reps: 306
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 15 reps
- 16.0 kgs x 21 reps

** Swing One Hand ** (Superset 2)
- Total Volume: 1.600 kgs
- Total Sets: 5
- Total Reps: 100
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 625 kgs
- Total Sets: 5
- Total Reps: 125
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Snatch **
- Total Volume: 480 kgs
- Total Sets: 1
- Total Reps: 30
- 16.0 kgs x 30 reps

** Clean & Press KB **
- Total Volume: 320 kgs
- Total Sets: 1
- Total Reps: 20
- 16.0 kgs x 20 reps

[Folterkeller]

Heute weiter Feineinstellung am Rad vorgenommen und die neue Radhose ausgiebig getestet

Es wurden dann in Summe 72,5 km auf der Rolle in 132 Minuten. Zwischendrin immer Mal wieder etwas Feinjustierung.

Der Lenker wird noch gewechselt, ansonsten bin ich sehr zufrieden

[Folterkeller]

Noch 18 km mit dem BMX Erledigungen quer durch die Stadt und somit heute die 90 km voll gemacht.
Meine Beine sind jetzt aber auch fertig

[Folterkeller]

FitNotes Workout - Freitag 5th Mai 2023
Total Volume: 12.633,8 kgs
Total Sets: 49
Total Reps: 722


Die Beine sind heute ordentlich verkatert.

Zusätzlich scheint es noch Allergie technisch total erwischt zu haben

Reihenfolge im zweiten Supersatz
Swing
Extension
Deadlift
Extension
Swing
Extension

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

** Pull Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 75
- 15 reps
- 15 reps
- 15 reps
- 15 reps
- 15 reps

** Push Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 125
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps

** Squat ** (Superset 1)
- Total Volume: 2.664 kgs
- Total Sets: 5
- Total Reps: 37
- 72.0 kgs x 5 reps
- 72.0 kgs x 6 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 11 reps

** Swing ** (Superset 4)
- Total Volume: 1.344 kgs
- Total Sets: 2
- Total Reps: 28
- 48.0 kgs x 13 reps
- 48.0 kgs x 15 reps

** Legs Extension ** (Superset 4)
- Total Volume: 756 kgs
- Total Sets: 3
- Total Reps: 27
- 28.0 kgs x 8 reps
- 28.0 kgs x 9 reps
- 28.0 kgs x 10 reps [PR]

** Deadlift ** (Superset 4)
- Total Volume: 816 kgs
- Total Sets: 1
- Total Reps: 8
- 102.0 kgs x 8 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.488 kgs
- Total Sets: 3
- Total Reps: 24
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps
- 62.0 kgs x 8 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.536 kgs
- Total Sets: 3
- Total Reps: 48
- 32.0 kgs x 16 reps [PR]
- 32.0 kgs x 16 reps
- 32.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 317,8 kgs
- Total Sets: 3
- Total Reps: 38
- 12.1 kgs x 10 reps
- 12.1 kgs x 8 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 317,8 kgs
- Total Sets: 3
- Total Reps: 38
- 12.1 kgs x 10 reps
- 12.1 kgs x 8 reps
- 5.0 kgs x 20 reps

** Front Raise ** (Superset 2)
- Total Volume: 317,8 kgs
- Total Sets: 3
- Total Reps: 38
- 12.1 kgs x 10 reps
- 12.1 kgs x 8 reps
- 5.0 kgs x 20 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 635,6 kgs
- Total Sets: 3
- Total Reps: 38
- 24.2 kgs x 10 reps
- 24.2 kgs x 8 reps
- 10.0 kgs x 20 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.368 kgs
- Total Sets: 3
- Total Reps: 80
- 24.2 kgs x 20 reps
- 24.2 kgs x 20 reps
- 10.0 kgs x 40 reps

** Curl ** (Superset 3)
- Total Volume: 512,2 kgs
- Total Sets: 3
- Total Reps: 57
- 12.1 kgs x 16 reps [PR]
- 12.1 kgs x 16 reps
- 5.0 kgs x 25 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 560,6 kgs
- Total Sets: 3
- Total Reps: 61
- 12.1 kgs x 18 reps [PR]
- 12.1 kgs x 18 reps
- 5.0 kgs x 25 reps

[Folterkeller]

Gestern Rolle, leichtes Rucking und etwas draußen mit dem Rad unterwegs gewesen

[Folterkeller]

FitNotes Workout - Sonntag 7th Mai 2023
Total Volume: 13.621,4 kgs
Total Sets: 51
Total Reps: 749

Ab dem Schultern heute mit Handgelenk Bandage. Das rechte zwickt etwas

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

** Pull Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 80
- 16 reps
- 16 reps
- 16 reps
- 16 reps
- 16 reps

** Push Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 130
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps

** Squat ** (Superset 1)
- Total Volume: 2.880 kgs
- Total Sets: 5
- Total Reps: 40
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

** Swing ** (Superset 4)
- Total Volume: 1.488 kgs
- Total Sets: 2
- Total Reps: 31
- 48.0 kgs x 15 reps
- 48.0 kgs x 16 reps

** Legs Extension ** (Superset 4)
- Total Volume: 840 kgs
- Total Sets: 3
- Total Reps: 30
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps
- 28.0 kgs x 10 reps

** Deadlift ** (Superset 4)
- Total Volume: 918 kgs
- Total Sets: 1
- Total Reps: 9
- 102.0 kgs x 9 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.152 kgs
- Total Sets: 3
- Total Reps: 16
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 6 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.152 kgs
- Total Sets: 3
- Total Reps: 32
- 36.0 kgs x 10 reps
- 36.0 kgs x 10 reps
- 36.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 463 kgs
- Total Sets: 4
- Total Reps: 50
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 463 kgs
- Total Sets: 4
- Total Reps: 50
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps
- 5.0 kgs x 20 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 1.160 kgs
- Total Sets: 4
- Total Reps: 50
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 10.0 kgs x 20 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.860 kgs
- Total Sets: 4
- Total Reps: 87
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps
- 10.0 kgs x 42 reps [PR]

** Curl ** (Superset 3)
- Total Volume: 573,5 kgs
- Total Sets: 3
- Total Reps: 65
- 12.1 kgs x 17 reps
- 12.1 kgs x 18 reps [PR]
- 5.0 kgs x 30 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 671,9 kgs
- Total Sets: 3
- Total Reps: 79
- 12.1 kgs x 19 reps
- 12.1 kgs x 20 reps [PR]
- 5.0 kgs x 40 reps [PR]

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 35:00 [Intervalle mit leichtem Trab eingebaut]

[Folterkeller]

Gestern Rolle und 6 km Rucking


FitNotes Workout - Dienstag 9th Mai 2023
Total Volume: 12.875,2 kgs
Total Sets: 59
Total Reps: 876

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

** Pull Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 85
- 17 reps
- 17 reps
- 17 reps
- 17 reps
- 17 reps

** Push Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 146
- 34 reps
- 28 reps
- 28 reps
- 28 reps
- 28 reps

** Split Squats ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Swing ** (Superset 1)
- Total Volume: 1.400 kgs
- Total Sets: 5
- Total Reps: 35
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps
- 40.0 kgs x 7 reps

** Squat **
- Total Volume: 1.600 kgs
- Total Sets: 4
- Total Reps: 20
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 6 reps
- 72.0 kgs x 4 reps

** Legs Extension ** (Superset 4)
- Total Volume: 744 kgs
- Total Sets: 3
- Total Reps: 31
- 24.0 kgs x 10 reps
- 24.0 kgs x 11 reps
- 24.0 kgs x 10 reps

** Deadlift ** (Superset 4)
- Total Volume: 1.122 kgs
- Total Sets: 2
- Total Reps: 11
- 102.0 kgs x 5 reps
- 102.0 kgs x 6 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.296 kgs
- Total Sets: 3
- Total Reps: 18
- 72.0 kgs x 6 reps
- 72.0 kgs x 6 reps
- 72.0 kgs x 6 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.152 kgs
- Total Sets: 3
- Total Reps: 36
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 504,3 kgs
- Total Sets: 4
- Total Reps: 54
- 12.1 kgs x 11 reps
- 12.1 kgs x 11 reps
- 12.1 kgs x 11 reps
- 5.0 kgs x 21 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 504,3 kgs
- Total Sets: 4
- Total Reps: 54
- 12.1 kgs x 11 reps
- 12.1 kgs x 11 reps
- 12.1 kgs x 11 reps
- 5.0 kgs x 21 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 1.266 kgs
- Total Sets: 4
- Total Reps: 54
- 32.0 kgs x 11 reps
- 32.0 kgs x 11 reps
- 32.0 kgs x 11 reps
- 10.0 kgs x 21 reps

** Shrugs ** (Superset 2)
- Total Volume: 2.052 kgs
- Total Sets: 4
- Total Reps: 93
- 32.0 kgs x 16 reps
- 32.0 kgs x 17 reps
- 32.0 kgs x 18 reps
- 10.0 kgs x 42 reps

** Curl ** (Superset 3)
- Total Volume: 590,6 kgs
- Total Sets: 3
- Total Reps: 67
- 12.1 kgs x 18 reps
- 12.1 kgs x 18 reps
- 5.0 kgs x 31 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 644 kgs
- Total Sets: 3
- Total Reps: 72
- 12.1 kgs x 20 reps
- 12.1 kgs x 20 reps
- 5.0 kgs x 32 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 42:00

[Folterkeller]

Wall of Text

Heute war das Training echt ziemlich geil

FitNotes Workout - Mittwoch 10th Mai 2023
Total Volume: 0 kgs
Total Sets: 2
Total Reps: 0

** Cycling Rolle **
- Total Sets: 2
- 20.0 km - 36:55
- 15.2 km - 27:55

FitNotes Workout - Donnerstag 11th Mai 2023
Total Volume: 9.697,4 kgs
Total Sets: 35
Total Reps: 655

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

** Pull Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 3
- Total Reps: 96
- 32 reps
- 32 reps
- 32 reps

** Split Squats ** (Superset 1)
- Total Volume: 0 kgs
- Total Sets: 3
- Total Reps: 74
- 24 reps
- 24 reps
- 26 reps

** Swing ** (Superset 1)
- Total Volume: 1.200 kgs
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Squat **
- Total Volume: 1.640 kgs
- Total Sets: 2
- Total Reps: 20
- 82.0 kgs x 13 reps
- 82.0 kgs x 7 reps

** Legs Extension ** (Superset 4)
- Total Volume: 728 kgs
- Total Sets: 2
- Total Reps: 26
- 28.0 kgs x 13 reps [PR]
- 28.0 kgs x 13 reps

** Deadlift ** (Superset 4)
- Total Volume: 816 kgs
- Total Sets: 1
- Total Reps: 8
- 102.0 kgs x 8 reps

** Flat Bench Press ** (Superset 5)
- Total Volume: 1.080 kgs
- Total Sets: 2
- Total Reps: 15
- 72.0 kgs x 8 reps
- 72.0 kgs x 7 reps

** Row KB One Hand L/R Total Reps ** (Superset 5)
- Total Volume: 1.080 kgs
- Total Sets: 2
- Total Reps: 30
- 36.0 kgs x 16 reps [PR]
- 36.0 kgs x 14 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 272,3 kgs
- Total Sets: 2
- Total Reps: 36
- 12.1 kgs x 13 reps
- 5.0 kgs x 23 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 272,3 kgs
- Total Sets: 2
- Total Reps: 36
- 12.1 kgs x 13 reps
- 5.0 kgs x 23 reps

** Overhead KB/KH Press (Gesamtgewicht) ** (Superset 2)
- Total Volume: 544,6 kgs
- Total Sets: 2
- Total Reps: 36
- 24.2 kgs x 13 reps
- 10.0 kgs x 23 reps

** Shrugs ** (Superset 2)
- Total Volume: 1.226 kgs
- Total Sets: 2
- Total Reps: 80
- 24.2 kgs x 30 reps
- 10.0 kgs x 50 reps [PR]

** Curl ** (Superset 3)
- Total Volume: 407 kgs
- Total Sets: 2
- Total Reps: 53
- 12.1 kgs x 20 reps [PR]
- 5.0 kgs x 33 reps

** Skullcrusher KH ** (Superset 3)
- Total Volume: 431,2 kgs
- Total Sets: 2
- Total Reps: 55
- 12.1 kgs x 22 reps [PR]
- 5.0 kgs x 33 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.47 km - 56:00

FitNotes Workout - Freitag 12th Mai 2023
Total Volume: 0 kgs
Total Sets: 1
Total Reps: 0

** Cycling Rolle **
Das war gestern echt ne Qual auf den letzten 5 km
- Total Sets: 1
- 30.0 km - 55:35



Heute war ich wohl etwas masochistisch veranlagt

FitNotes Workout - Samstag 13th Mai 2023
Total Volume: 7.712,8 kgs
Total Sets: 41
Total Reps: 690

1 Supersatz in 19:29 min

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

** Pull Up ** (Superset 1)
- Total Volume: 1.000 kgs
- Total Sets: 10
- Total Reps: 100
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Push Up ** (Superset 1)
- Total Volume: 2.000 kgs
- Total Sets: 10
- Total Reps: 200
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps
- 10.0 kgs x 20 reps

** Squat ** (Superset 1)
- Total Volume: 3.000 kgs
- Total Sets: 10
- Total Reps: 300
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps
- 10.0 kgs x 30 reps

** Clean & Press KB **
- Total Volume: 1.132 kgs
- Total Sets: 3
- Total Reps: 42
- 24.0 kgs x 20 reps [2 x 12]
- 28.0 kgs x 13 reps
- 32.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 2)
- Total Volume: 290,4 kgs
- Total Sets: 3
- Total Reps: 24
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 290,4 kgs
- Total Sets: 3
- Total Reps: 24
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps

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

[Folterkeller]

Vielleicht sei im diesem Zusammenhang erwähnt, dass der Klimmzug Zähler aktuell bei 5775 steht seit Dezember letzten Jahres
Klimmzüge gehen echt easy weg aktuell.

[Folterkeller]

Und noch ein kleiner ruhiger Lauf mit dem Hund
6,7 km in 47,30 min

[Folterkeller]

Easy going

FitNotes Workout - Sonntag 14th Mai 2023
Total Volume: 7.118 kgs
Total Sets: 28
Total Reps: 322

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

** Squat **
- Total Volume: 2.450 kgs
- Total Sets: 6
- Total Reps: 30
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 102.0 kgs x 3 reps
- 72.0 kgs x 7 reps

** Flat Bench Press **
- Total Volume: 1.874 kgs
- Total Sets: 5
- Total Reps: 27
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 62.0 kgs x 7 reps

** Row LH **
- Total Volume: 1.604 kgs
- Total Sets: 5
- Total Reps: 27
- 62.0 kgs x 5 reps
- 62.0 kgs x 5 reps
- 62.0 kgs x 5 reps
- 62.0 kgs x 5 reps
- 52.0 kgs x 7 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 1)
- Total Volume: 345 kgs
- Total Sets: 3
- Total Reps: 69
- 5.0 kgs x 23 reps
- 5.0 kgs x 23 reps
- 5.0 kgs x 23 reps

** Side Lateral Dumbbell Raise ** (Superset 1)
- Total Volume: 345 kgs
- Total Sets: 3
- Total Reps: 69
- 5.0 kgs x 23 reps
- 5.0 kgs x 23 reps
- 5.0 kgs x 23 reps

** Curl ** (Superset 2)
- Total Volume: 250 kgs
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Skullcrusher KH ** (Superset 2)
- Total Volume: 250 kgs
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 51:40

[Folterkeller]

Gestern Rolle und laufen

FitNotes Workout - Dienstag 16th Mai 2023
Total Volume: 8.421,5 kgs
Total Sets: 44
Total Reps: 388

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

** Pull Up ** (Superset 1)
- Total Volume: 256 kgs
- Total Sets: 3
- Total Reps: 30
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 14 reps

** Push Up ** (Superset 1)
- Total Volume: 416 kgs
- Total Sets: 3
- Total Reps: 50
- 16.0 kgs x 13 reps
- 16.0 kgs x 13 reps
- 24 reps

** Split Squats ** (Superset 1)
- Total Volume: 512 kgs
- Total Sets: 3
- Total Reps: 52
- 16.0 kgs x 16 reps
- 16.0 kgs x 16 reps
- 20 reps

** Squat **
- Total Volume: 1.290 kgs
- Total Sets: 3
- Total Reps: 15
- 82.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** Deadlift **
- Total Volume: 510 kgs
- Total Sets: 1
- Total Reps: 5
- 102.0 kgs x 5 reps

** Legs Extension ** (Superset 2)
- Total Volume: 768 kgs
- Total Sets: 3
- Total Reps: 24
- 32.0 kgs x 8 reps [PR]
- 32.0 kgs x 8 reps
- 32.0 kgs x 8 reps

** Swing ** (Superset 2)
- Total Volume: 1.152 kgs
- Total Sets: 3
- Total Reps: 24
- 48.0 kgs x 8 reps
- 48.0 kgs x 8 reps
- 48.0 kgs x 8 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 394,5 kgs
- Total Sets: 3
- Total Reps: 15
- 26.3 kgs x 5 reps [PR]
- 26.3 kgs x 5 reps
- 26.3 kgs x 5 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 631,2 kgs
- Total Sets: 3
- Total Reps: 24
- 26.3 kgs x 8 reps [PR]
- 26.3 kgs x 8 reps
- 26.3 kgs x 8 reps

** Split Squats Heavy ** (Superset 3)
- Total Volume: 795 kgs
- Total Sets: 3
- Total Reps: 30
- 26.5 kgs x 10 reps [PR]
- 26.5 kgs x 10 reps
- 26.5 kgs x 10 reps

** Clean & Press KB **
- Total Volume: 504 kgs
- Total Sets: 3
- Total Reps: 13
- 32.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 48.0 kgs x 3 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 4)
- Total Volume: 280,7 kgs
- Total Sets: 3
- Total Reps: 32
- 12.1 kgs x 8 reps
- 12.1 kgs x 9 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 280,7 kgs
- Total Sets: 3
- Total Reps: 32
- 12.1 kgs x 8 reps
- 12.1 kgs x 9 reps
- 5.0 kgs x 15 reps

** Curl ** (Superset 5)
- Total Volume: 315,7 kgs
- Total Sets: 3
- Total Reps: 21
- 16.5 kgs x 7 reps
- 16.5 kgs x 7 reps
- 12.1 kgs x 7 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 315,7 kgs
- Total Sets: 3
- Total Reps: 21
- 16.5 kgs x 7 reps
- 16.5 kgs x 7 reps
- 12.1 kgs x 7 reps

[Folterkeller]

Gestern noch Tattoo nachstechen und die Übergänge anpassen lassen. War aber nicht mehr viel, so dass es heute auf die Rolle ging und morgen werde ich wohl auch schon wieder leicht einsteigen im Bereich der Möglichkeiten.

Gestern und heute ne 25.000 Schritte.

[Folterkeller]

FitNotes Workout - Donnerstag 18th Mai 2023
Total Volume: 9.997,8 kgs
Total Sets: 45
Total Reps: 495

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

** Pull Up ** (Superset 1)
- Total Volume: 288 kgs
- Total Sets: 3
- Total Reps: 39
- 21 reps
- 16.0 kgs x 9 reps
- 16.0 kgs x 9 reps

** Push Up ** (Superset 1)
- Total Volume: 576 kgs
- Total Sets: 3
- Total Reps: 73
- 37 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps

** Split Squats ** (Superset 1)
- Total Volume: 576 kgs
- Total Sets: 3
- Total Reps: 68
- 32 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 18 reps

** Squat **
- Total Volume: 1.300 kgs
- Total Sets: 3
- Total Reps: 15
- 82.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Deadlift **
- Total Volume: 612 kgs
- Total Sets: 1
- Total Reps: 6
- 102.0 kgs x 6 reps

** Legs Extension ** (Superset 2)
- Total Volume: 960 kgs
- Total Sets: 3
- Total Reps: 30
- 32.0 kgs x 10 reps [PR]
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** Swing ** (Superset 2)
- Total Volume: 1.440 kgs
- Total Sets: 3
- Total Reps: 30
- 48.0 kgs x 10 reps
- 48.0 kgs x 10 reps
- 48.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 473,4 kgs
- Total Sets: 3
- Total Reps: 18
- 26.3 kgs x 6 reps [PR]
- 26.3 kgs x 6 reps
- 26.3 kgs x 6 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 710,1 kgs
- Total Sets: 3
- Total Reps: 27
- 26.3 kgs x 9 reps [PR]
- 26.3 kgs x 9 reps
- 26.3 kgs x 9 reps

** Split Squats Heavy ** (Superset 3)
- Total Volume: 954 kgs
- Total Sets: 3
- Total Reps: 36
- 26.5 kgs x 12 reps [PR]
- 26.5 kgs x 12 reps
- 26.5 kgs x 12 reps

** Clean & Press KB **
- Total Volume: 552 kgs
- Total Sets: 3
- Total Reps: 14
- 32.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 48.0 kgs x 4 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 4)
- Total Volume: 342 kgs
- Total Sets: 3
- Total Reps: 40
- 12.1 kgs x 9 reps
- 12.1 kgs x 11 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 342 kgs
- Total Sets: 3
- Total Reps: 40
- 12.1 kgs x 9 reps
- 12.1 kgs x 11 reps
- 5.0 kgs x 20 reps

** Curl ** (Superset 5)
- Total Volume: 401,5 kgs
- Total Sets: 3
- Total Reps: 27
- 16.5 kgs x 8 reps
- 16.5 kgs x 9 reps
- 12.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 470,8 kgs
- Total Sets: 3
- Total Reps: 32
- 16.5 kgs x 9 reps
- 16.5 kgs x 10 reps
- 12.1 kgs x 13 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.1 km - 41:20