•● still in progress ●•

[Folterkeller]

Heute etwas anders als sonst und es war die Hölle

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FitNotes Workout - Freitag 23rd Januar 2026
Total Volume: 4.336,1 Kg
Total Sets: 59
Total Reps: 691

Der erste Supersatz (Runde 1-11) war wirklich herzlos.
Der treibt den Puls ins Unermessliche.
Was ein Killer...
Ein Dämon, der dir die Seele aussaugt...
Ich glaub', ich mag's...

25:45 min

61 min Gesamt mit durchgehend rasendem Puls (subjektiv)

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

** Pull Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 134
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 14 reps
- 20 reps [Als Finisher als letzte Übung nach dem Training]

** Push Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 134
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 14 reps
- 20 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 2.064 Kg
- Total Sets: 12
- Total Reps: 134
- 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 [PR]
- 12.0 kgs x 20 reps [PR]

** Pull Up Heavy ** (Superset 2)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Squat Vest ** (Superset 2)
- Total Volume: 515,2 Kg
- Total Sets: 1
- Total Reps: 14
- 36.8 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 336 Kg
- Total Sets: 1
- Total Reps: 14
- 24.0 kgs x 14 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 252 Kg
- Total Sets: 1
- Total Reps: 14
- 18.0 kgs x 14 reps [Sandbag]

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

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 7
- 7 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

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

** Curl ** (Superset 6)
- Total Volume: 140 Kg
- Total Sets: 1
- Total Reps: 14
- 10.0 kgs x 14 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

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

** Treadmill **
- Total Sets: 1
- 1.0 km - 08:05 [7 Grad Steigung

Letzte 200 Meter auf 15 Grad Steigung hoch]