•● still in progress ●•

[Netzokhul]

Der Turm funktioniert nicht komplett, ist überhaupt nicht für meine Körpergröße einstellbar und 14 kg Hanteln mit Plastikgriff sind auch doof IMG_20250217_181624.jpgIMG_20250217_181609.jpgIMG_20250217_181614.jpg

Wenigstens die Taurus hatten ordentliche Griffe. Zum Durchpumpen reicht es

Tbh find ich die Plastikdinger von Technogym greifen sich ganz gut, auch wenn sie optisch erstmal einen negativen Eindruck machen.

Beziehe mich aber aufs Bankdrücken.
Was willste mit 14kg schon groß anfangen ausser Curls, Seitheben und Trizepsstrecken.

[Folterkeller]

Screenshot_2025-02-20-07-04-44-234_com.google.android.googlequicksearchbox-edit.jpg

Solche Griffe waren das. Die fande ich total grausig. Da der Turm ja kaum ging, hatte ich die Dinger quasi für alles genommen
Mit Handschuhen wären die ggf etwas griffiger gewesen, aber so....


Nene, die ironmaster greifen sich definitiv besser und stinken auch nicht so

[Folterkeller]

Heute nur Ruck und Feierabendrunde

Verstecken ist aktiviert

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[Netzokhul]

Screenshot_2025-02-20-07-04-44-234_com.google.android.googlequicksearchbox-edit.jpg
Solche Griffe waren das. Die fande ich total grausig. Da der Turm ja kaum ging, hatte ich die Dinger quasi für alles genommen
Mit Handschuhen wären die ggf etwas griffiger gewesen, aber so....


Nene, die ironmaster greifen sich definitiv besser und stinken auch nicht so

I know i know.
Ich kenn die.
Find die echt okay.
Bei den Ironmaster ist mir der Durchmesser etwas zu groß.

[Folterkeller]

FitNotes Workout - Samstag 22nd Februar 2025
Body Weight: 73.1 kgs
Total Volume: 20.874 Kg
Total Sets: 63
Total Reps: 898



Der erste Supersatz war schon grenzwertig. Eine Runde mehr wäre ein Volumen PR, aber den habe ich bewusst weg gelassen. Die Form und Power ging doch zu Neige und dann muss das Ego hinten anstehen.

Clean & Press waren dann der Endgegner und die Pausen mussten länger werden.

In Summe ging es heute also ordentlich zur Sache

Ab nächster Woche wird die Satzanzahl aber wieder gekürzt.

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

** Deadlift **
- Total Volume: 1.376 Kg
- Total Sets: 3
- Total Reps: 16
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 86.0 kgs x 6 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.872 Kg
- Total Sets: 10
- Total Reps: 80
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.744 Kg
- Total Sets: 10
- Total Reps: 160
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps
- 23.4 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 5.616 Kg
- Total Sets: 10
- Total Reps: 240
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps
- 23.4 kgs x 24 reps

** Sit Ups **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 18
- 16.0 kgs x 18 reps

** Squat **
- Total Volume: 1.462 Kg
- Total Sets: 3
- Total Reps: 17
- 86.0 kgs x 6 reps
- 86.0 kgs x 5 reps
- 86.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.080 Kg
- Total Sets: 8
- Total Reps: 80
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 257,4 Kg
- Total Sets: 1
- Total Reps: 11
- 23.4 kgs x 11 reps [PR]

** Dip Parallettes ** (Superset 3)
- Total Volume: 257,4 Kg
- Total Sets: 1
- Total Reps: 11
- 23.4 kgs x 11 reps [PR]

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 1.002 Kg
- Total Sets: 1
- Total Reps: 30
- 33.4 kgs x 30 reps [PR]

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 319,2 Kg
- Total Sets: 2
- Total Reps: 24
- 13.3 kgs x 12 reps
- 13.3 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 14 reps
- 5.0 kgs x 14 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 14 reps
- 5.0 kgs x 14 reps

** Shrugs ** (Superset 4)
- Total Volume: 1.536 Kg
- Total Sets: 2
- Total Reps: 48
- 32.0 kgs x 23 reps
- 32.0 kgs x 25 reps [PR]

** Curl ** (Superset 5)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 226,1 Kg
- Total Sets: 1
- Total Reps: 17
- 13.3 kgs x 17 reps

** Curl easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 42
- 5.0 kgs x 42 reps

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

[Folterkeller]

Verstecken ist aktiviert

Um diesen versteckten Text lesen zu können, musst du registriert und angemeldet sein.

[Netzokhul]

Kekslieferung?

[Folterkeller]

Gartenzwerg und Kekse

[Folterkeller]

Gestern bisschen Rolle, bisschen Ruck. Auf jeden Fall habe ich es ruhig angehen lassen

FitNotes Workout - Montag 24th Februar 2025
Body Weight: 73.6 kgs
Total Volume: 14.921,8 Kg
Total Sets: 48
Total Reps: 680

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

** Deadlift **
- Total Volume: 1.380 Kg
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.029,6 Kg
- Total Sets: 5
- Total Reps: 44
- 23.4 kgs x 8 reps
- 23.4 kgs x 9 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 9 reps
- 23.4 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.059,2 Kg
- Total Sets: 5
- Total Reps: 88
- 23.4 kgs x 16 reps
- 23.4 kgs x 18 reps
- 23.4 kgs x 20 reps [PR]
- 23.4 kgs x 18 reps
- 23.4 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.088,8 Kg
- Total Sets: 5
- Total Reps: 132
- 23.4 kgs x 24 reps
- 23.4 kgs x 27 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 27 reps
- 23.4 kgs x 24 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Sit Ups **
- Total Volume: 304 Kg
- Total Sets: 1
- Total Reps: 19
- 16.0 kgs x 19 reps

** Squat **
- Total Volume: 1.380 Kg
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.684 Kg
- Total Sets: 6
- Total Reps: 68
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 14 reps [5+2]
- 20.0 kgs x 14 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 234 Kg
- Total Sets: 1
- Total Reps: 10
- 23.4 kgs x 10 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 234 Kg
- Total Sets: 1
- Total Reps: 10
- 23.4 kgs x 10 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 734,8 Kg
- Total Sets: 1
- Total Reps: 22
- 33.4 kgs x 22 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 319,2 Kg
- Total Sets: 2
- Total Reps: 24
- 13.3 kgs x 12 reps
- 13.3 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 14 reps
- 5.0 kgs x 14 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 14 reps
- 5.0 kgs x 14 reps

** Shrugs ** (Superset 4)
- Total Volume: 1.600 Kg
- Total Sets: 2
- Total Reps: 50
- 32.0 kgs x 25 reps
- 32.0 kgs x 25 reps

** Curl ** (Superset 5)
- Total Volume: 146,3 Kg
- Total Sets: 1
- Total Reps: 11
- 13.3 kgs x 11 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Curl easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** Treadmill **
- Total Sets: 1
- 0.95 km - 07:00

[Folterkeller]

37 km mit dem Stumpjumper Singlespeed zur Arbeit hin und 42 km zurück. Je 21er Schnitt, viel mehr gibt die Übersetzung auch nicht her.

Im Summe also heute
3:42 h für 78,4 km

[Folterkeller]

FitNotes Workout - Mittwoch 26th Februar 2025
Body Weight: 73.1 kgs
Total Volume: 15.842,1 Kg
Total Sets: 47
Total Reps: 734

KO von gestern, müde, Nase zu (hoffentlich Allergie), geschwitzt wie ein Tier...
Allerbeste Voraussetzungen

Erste Supersatz lief Klasse.
Clean & Press war die Hölle

** Deadlift **
- Total Volume: 1.380 Kg
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.076,4 Kg
- Total Sets: 5
- Total Reps: 46
- 23.4 kgs x 9 reps
- 23.4 kgs x 9 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 9 reps
- 23.4 kgs x 9 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.152,8 Kg
- Total Sets: 5
- Total Reps: 92
- 23.4 kgs x 18 reps
- 23.4 kgs x 18 reps
- 23.4 kgs x 20 reps
- 23.4 kgs x 18 reps
- 23.4 kgs x 18 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.229,2 Kg
- Total Sets: 5
- Total Reps: 138
- 23.4 kgs x 27 reps
- 23.4 kgs x 27 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 27 reps
- 23.4 kgs x 27 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 17
- 17 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 34
- 34 reps

** Sit Ups **
- Total Volume: 336 Kg
- Total Sets: 1
- Total Reps: 21
- 16.0 kgs x 21 reps

** Squat **
- Total Volume: 1.380 Kg
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.828 Kg
- Total Sets: 6
- Total Reps: 74
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 20.0 kgs x 16 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 280,8 Kg
- Total Sets: 1
- Total Reps: 12
- 23.4 kgs x 12 reps [PR]

** Dip Parallettes ** (Superset 3)
- Total Volume: 280,8 Kg
- Total Sets: 1
- Total Reps: 12
- 23.4 kgs x 12 reps [PR]

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 801,6 Kg
- Total Sets: 1
- Total Reps: 24
- 33.4 kgs x 24 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 345,8 Kg
- Total Sets: 2
- Total Reps: 26
- 13.3 kgs x 13 reps
- 13.3 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Shrugs ** (Superset 4)
- Total Volume: 1.680 Kg
- Total Sets: 2
- Total Reps: 42
- 40.0 kgs x 21 reps [PR]
- 40.0 kgs x 21 reps

** Curl ** (Superset 5)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 212,8 Kg
- Total Sets: 1
- Total Reps: 16
- 13.3 kgs x 16 reps

** Curl easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 42
- 5.0 kgs x 42 reps

** Treadmill **
- Total Sets: 1
- 1.1 km - 08:00

[Folterkeller]

Heute S(chnupfen) R(olle) R(uck)

[Folterkeller]

Solange es bei Schnupfen bleibt, wird voll durchgezogen

FitNotes Workout - Freitag 28th Februar 2025
Body Weight: 73.8 kgs
Total Volume: 17.630,3 Kg
Total Sets: 61
Total Reps: 824

** Deadlift **
- Total Volume: 1.410 Kg
- Total Sets: 3
- Total Reps: 15
- 94.0 kgs x 5 reps
- 94.0 kgs x 5 reps
- 94.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.287 Kg
- Total Sets: 6
- Total Reps: 55
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 9 reps [9 3/4]
- 23.4 kgs x 6 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.620,8 Kg
- Total Sets: 6
- Total Reps: 112
- 23.4 kgs x 20 reps
- 23.4 kgs x 20 reps
- 23.4 kgs x 20 reps
- 23.4 kgs x 20 reps
- 23.4 kgs x 20 reps
- 23.4 kgs x 12 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.931,2 Kg
- Total Sets: 6
- Total Reps: 168
- 23.4 kgs x 30 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 18 reps

** Sit Ups **
- Total Volume: 400 Kg
- Total Sets: 1
- Total Reps: 25
- 16.0 kgs x 25 reps

** Squat **
- Total Volume: 1.410 Kg
- Total Sets: 3
- Total Reps: 15
- 94.0 kgs x 5 reps
- 94.0 kgs x 5 reps
- 94.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.140 Kg
- Total Sets: 6
- Total Reps: 86
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 26.0 kgs x 14 reps [5+2]
- 20.0 kgs x 16 reps

** Pull Up ** (Superset 2)
- Total Sets: 6
- Total Reps: 34
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 7 reps
- 7 reps

** Push Up ** (Superset 2)
- Total Sets: 6
- Total Reps: 34
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 7 reps
- 7 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 280,8 Kg
- Total Sets: 1
- Total Reps: 12
- 23.4 kgs x 12 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 280,8 Kg
- Total Sets: 1
- Total Reps: 12
- 23.4 kgs x 12 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 613,2 Kg
- Total Sets: 2
- Total Reps: 18
- 47.4 kgs x 8 reps [PR]
- 23.4 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 345,8 Kg
- Total Sets: 2
- Total Reps: 26
- 13.3 kgs x 13 reps
- 13.3 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Shrugs ** (Superset 4)
- Total Volume: 1.840 Kg
- Total Sets: 2
- Total Reps: 46
- 40.0 kgs x 23 reps [PR]
- 40.0 kgs x 23 reps

** Curl ** (Superset 5)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 212,8 Kg
- Total Sets: 1
- Total Reps: 16
- 13.3 kgs x 16 reps

** Curl easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 42
- 5.0 kgs x 42 reps

** Treadmill **
- Total Sets: 1
- 1.12 km - 08:00

[Netzokhul]

Heute kein Schnupfen mehr?

[Folterkeller]

Doch , aber solange es nur Schnupfen ist, zieh ich voll durch.