•● still in progress ●•

[Folterkeller]

da haben die Schweine meine schöne 4 km Gravel Strecke grob geschottert. Das hat mich fast vom Rad geholt


Die schönen 4 km waren dadurch ein mega Zeitfresser, weil es keinerlei Spur gab, die man hätte nutzen können

Bisschen über 37 in 1:34:30

[Folterkeller]

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Knapp 80 km heute ganz easy weg. Kein Stress und der Wind war auch zu ertragen

[Folterkeller]

FitNotes Workout - Freitag 21st März 2025
Body Weight: 73.0 kgs
Total Volume: 20.627,6 Kg
Total Sets: 67
Total Reps: 999

Ab Clean & Press war es eine Nahtoderfahrung, die ich so schnell nicht wiederholen möchte.
Sonntag muss ruhiger werden, sonst kann der Hund mich nach oben bringen

Nerv war eigentlich schon wieder weg und dann haben die Dips ihn wohl getroffen. Mist

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Deadlift **
- Total Volume: 2.232 Kg
- Total Sets: 3
- Total Reps: 31
- 72.0 kgs x 14 reps
- 72.0 kgs x 9 reps
- 72.0 kgs x 8 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 384 Kg
- Total Sets: 2
- Total Reps: 24
- 16.0 kgs x 20 reps
- 16.0 kgs x 4 reps

** Squat **
- Total Volume: 2.232 Kg
- Total Sets: 3
- Total Reps: 31
- 72.0 kgs x 13 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 8 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 608,4 Kg
- Total Sets: 2
- Total Reps: 26
- 23.4 kgs x 20 reps
- 23.4 kgs x 6 reps

** Ab-Wheel Rollout Knees Easy **
- Total Sets: 1
- Total Reps: 25
- 25 reps

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

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.480 Kg
- Total Sets: 10
- Total Reps: 124
- 24.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 24.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 24.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 16.0 kgs x 12 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 1.287 Kg
- Total Sets: 5
- Total Reps: 55
- 23.4 kgs x 13 reps
- 23.4 kgs x 12 reps
- 23.4 kgs x 11 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 9 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 2.574 Kg
- Total Sets: 5
- Total Reps: 110
- 23.4 kgs x 26 reps [PR]
- 23.4 kgs x 24 reps
- 23.4 kgs x 22 reps
- 23.4 kgs x 20 reps
- 23.4 kgs x 18 reps

** Squat Vest/Rucker ** (Superset 2)
- Total Volume: 3.861 Kg
- Total Sets: 5
- Total Reps: 165
- 23.4 kgs x 39 reps [PR]
- 23.4 kgs x 36 reps
- 23.4 kgs x 33 reps
- 23.4 kgs x 30 reps
- 23.4 kgs x 27 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 [Und hier wieder den Nerv getroffen. Argh!]

** Pull Up ** (Superset 6)
- Total Sets: 2
- Total Reps: 30
- 16 reps
- 14 reps

** Push Up ** (Superset 6)
- Total Sets: 2
- Total Reps: 30
- 16 reps
- 14 reps

** Row Parallettes Easy ** (Superset 6)
- Total Sets: 2
- Total Reps: 26
- 14 reps
- 12 reps

** Dip Parallettes Easy ** (Superset 6)
- Total Sets: 2
- Total Reps: 26
- 14 reps
- 12 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 292,6 Kg
- Total Sets: 2
- Total Reps: 22
- 13.3 kgs x 11 reps
- 13.3 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Shrugs ** (Superset 4)
- Total Volume: 2.016 Kg
- Total Sets: 2
- Total Reps: 36
- 56.0 kgs x 18 reps
- 56.0 kgs x 18 reps

** Curl ** (Superset 5)
- Total Volume: 133 Kg
- Total Sets: 1
- Total Reps: 10
- 13.3 kgs x 10 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 159,6 Kg
- Total Sets: 1
- Total Reps: 12
- 13.3 kgs x 12 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: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 26
- 5.0 kgs x 26 reps

[KenTakel]

Verstecken ist aktiviert

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Knapp 80 km heute ganz easy weg. Kein Stress und der Wind war auch zu ertragen

Schönheit.

[Folterkeller]

25 km Rolle
5 km Ruck
30 km Rad draußen

Macht diese Woche knapp über 200 km Rad
Nächste Woche werden es dafür keine hundert


Rest des Tages nur gewusel

[Folterkeller]

FitNotes Workout - Sonntag 23rd März 2025
Body Weight: 73.1 kgs
Total Volume: 13.720 Kg
Total Sets: 103
Total Reps: 1305

Naja, ich wollte ja wirklich weniger machen heute ...
Ganz ehrlich!

Fast hätte ich es auch geschafft
Die Gewichte sind zumindest deutlich niedriger

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

** Deadlift Sandbag ** (Superset 2)
- Total Volume: 3.500 Kg
- Total Sets: 10
- Total Reps: 100
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Squat Sandbag ** (Superset 2)
- Total Volume: 3.500 Kg
- Total Sets: 10
- Total Reps: 100
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.020 Kg
- Total Sets: 10
- Total Reps: 100
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.040 Kg
- Total Sets: 10
- Total Reps: 200
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps

** Crunches **
- Total Sets: 1
- Total Reps: 100
- 100 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- 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

** Pull Up ** (Superset 6)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 6)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Row Parallettes Easy ** (Superset 6)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Dip Parallettes Easy ** (Superset 6)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Step Ups 20" Box Easy ** (Superset 6)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 500 Kg
- Total Sets: 5
- Total Reps: 100
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Curl easy ** (Superset 5)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Forearms ** (Superset 5)
- Total Volume: 10 Kg
- Total Sets: 5
- Total Reps: 5
- 2.0 kgs x 1 rep [PR]
- 2.0 kgs x 1 rep
- 2.0 kgs x 1 rep
- 2.0 kgs x 1 rep
- 2.0 kgs x 1 rep

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 35:00 [Platzregen, iiiih]

[Folterkeller]

► Text anzeigen

FitNotes Workout - Montag 24th März 2025
Time: 04:14 – 04:41 (26m 21s)
Body Weight: 72.9 kgs
Total Volume: 1.704 Kg
Total Sets: 25
Total Reps: 478

26:21 ohne Tabata und Laufband

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

** Pull Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 50
- 15 reps
- 12 reps
- 12 reps
- 11 reps

** Push Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 50
- 15 reps
- 12 reps
- 12 reps
- 11 reps

** Swing **
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Lunges Easy **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Crunches **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps [10+10+5]

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 25
- 17 reps
- 8 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 25
- 17 reps
- 8 reps

** Step Ups 20" Box Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 26
- 18 reps
- 8 reps

** Side Lateral Dumbbell Raise Easy **
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 31 reps
- 5.0 kgs x 19 reps

** Curl easy ** (Superset 2)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Skullcrusher KH easy ** (Superset 2)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Forearms ** (Superset 2)
- Total Volume: 4 Kg
- Total Sets: 1
- Total Reps: 2
- 2.0 kgs x 2 reps [PR]

** Treadmill **
- Total Sets: 1
- 1.61 km - 14:14 [113 kcal]

FitNotes Workout - Dienstag 25th März 2025
Body Weight: 72.9 kgs
Total Volume: 0 Kg
Total Sets: 1
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 32.75 km - 1:00:00

[Folterkeller]

FitNotes Workout - Mittwoch 26th März 2025
Body Weight: 73,6 kgs
Total Volume: 14.643,4 Kg
Total Sets: 63
Total Reps: 780

Heute etwas anders trainiert, weit weg vom Versagen und dennoch ein paar PR eingesammelt.
Lief also ziemlich rund heute

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

** Deadlift **
- Total Volume: 1.480 Kg
- Total Sets: 3
- Total Reps: 15
- 92.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps

** Crunches **
- Total Sets: 1
- Total Reps: 70
- 70 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.057 Kg
- Total Sets: 6
- Total Reps: 38
- 23.4 kgs x 8 reps
- 28.4 kgs x 6 reps
- 37.1 kgs x 4 reps [PR]
- 39.4 kgs x 3 reps
- 28.4 kgs x 7 reps
- 23.4 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.449,6 Kg
- Total Sets: 6
- Total Reps: 88
- 23.4 kgs x 24 reps
- 28.4 kgs x 12 reps
- 37.1 kgs x 12 reps [PR]
- 39.4 kgs x 6 reps [PR]
- 28.4 kgs x 14 reps [PR]
- 23.4 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.171 Kg
- Total Sets: 6
- Total Reps: 114
- 23.4 kgs x 24 reps
- 28.4 kgs x 18 reps
- 37.1 kgs x 12 reps [PR]
- 39.4 kgs x 9 reps [PR]
- 28.4 kgs x 21 reps [PR]
- 23.4 kgs x 30 reps

** Squat **
- Total Volume: 864 Kg
- Total Sets: 3
- Total Reps: 9
- 92.0 kgs x 3 reps
- 96.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.776 Kg
- Total Sets: 10
- Total Reps: 84
- 28.0 kgs x 6 reps
- 24.0 kgs x 6 reps [Drop]
- 20.0 kgs x 6 reps [Drop]
- 28.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 28.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 16.0 kgs x 30 reps [5+5+5]

** Pull Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 40
- 22 reps
- 18 reps

** Push Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 40
- 22 reps
- 18 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 40
- 22 reps
- 18 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 319,2 Kg
- Total Sets: 3
- Total Reps: 24
- 13.3 kgs x 8 reps
- 13.3 kgs x 8 reps
- 13.3 kgs x 8 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 120 Kg
- Total Sets: 3
- Total Reps: 24
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 120 Kg
- Total Sets: 3
- Total Reps: 24
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Shrugs ** (Superset 4)
- Total Volume: 2.688 Kg
- Total Sets: 3
- Total Reps: 48
- 56.0 kgs x 16 reps
- 56.0 kgs x 16 reps
- 56.0 kgs x 16 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

** Forearms ** (Superset 5)
- Total Volume: 4,4 Kg
- Total Sets: 1
- Total Reps: 1
- 4.4 kgs x 1 rep [PR]

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

[Folterkeller]

Ganz miese Nacht. Der Leichnam, der sich Körper schimpft war echt noch nicht fit. Bei 4 Grad und angenehm wenig Wind kam ich aber zum Glück zügig in Schwung.

Tatsächlich kam ich so gut voran, dass das Tor an der Firma noch zu war...
Wäre Klasse gewesen, wenn ich den Tacho vorher angemacht hätte
Also 34,8 km in 1:(1oder2): irgendwas

[Folterkeller]

Tacho angemacht
Moderater Wind von der Seite oder schräg von hinten, ne kleine Cola und es waren komplett entspannte 1:24 für 35,3 km.

So tiefenentspannt kam ich selten an. Ich hätte vermutlich noch einmal 35 km weiter radeln können. Das Gefühl hatte ich heute morgen witzigerweise auch schon, obwohl ich wirklich müde bin

[Folterkeller]

FitNotes Workout - Freitag 28th März 2025
Body Weight: 72.5 kgs
Total Volume: 15.781,5 Kg
Total Sets: 61
Total Reps: 879

Heute wird der Tag komplett für die Tonne .
Viel Arbeit, viele private Verpflichtungen, die meine Arbeit unterbrechen und es noch ätzender machen und obendrein soll ich heute Abend noch sozial interagieren...
Solche Tage hasse ich

Also Pausen etwas länger und eigentlich komplett gechillt, bis von oben gemeckert wurde...

Was kann es schöneres geben

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

** Deadlift **
- Total Volume: 1.680 Kg
- Total Sets: 3
- Total Reps: 15
- 102.0 kgs x 5 reps
- 112.0 kgs x 5 reps
- 122.0 kgs x 5 reps

** Crunches **
- Total Sets: 1
- Total Reps: 110
- 110 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.122,6 Kg
- Total Sets: 5
- Total Reps: 42
- 23.4 kgs x 10 reps
- 28.4 kgs x 8 reps
- 37.1 kgs x 4 reps [Ne, absolut unbequem mit dem Plate Carrier drüber
Wird nicht weiterverfolgt]
- 28.4 kgs x 9 reps
- 23.4 kgs x 11 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.245,2 Kg
- Total Sets: 5
- Total Reps: 84
- 23.4 kgs x 20 reps
- 28.4 kgs x 16 reps
- 37.1 kgs x 8 reps
- 28.4 kgs x 18 reps [PR]
- 23.4 kgs x 22 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.367,8 Kg
- Total Sets: 5
- Total Reps: 126
- 23.4 kgs x 30 reps
- 28.4 kgs x 24 reps
- 37.1 kgs x 12 reps
- 28.4 kgs x 27 reps [PR]
- 23.4 kgs x 33 reps

** Squat **
- Total Volume: 1.146 Kg
- Total Sets: 4
- Total Reps: 12
- 92.0 kgs x 3 reps
- 96.0 kgs x 3 reps
- 102.0 kgs x 3 reps [Die letzte war schwerer als vorher gedacht]
- 92.0 kgs x 3 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.824 Kg
- Total Sets: 11
- Total Reps: 80
- 28.0 kgs x 6 reps
- 24.0 kgs x 6 reps [Drop]
- 20.0 kgs x 6 reps [Drop]
- 32.0 kgs x 4 reps [Ui.... Schwer]
- 28.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 28.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 16.0 kgs x 16 reps

** Pull Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 43
- 24 reps
- 19 reps

** Push Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 43
- 24 reps
- 19 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 44
- 24 reps
- 20 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 359,1 Kg
- Total Sets: 3
- Total Reps: 27
- 13.3 kgs x 9 reps
- 13.3 kgs x 9 reps
- 13.3 kgs x 9 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Shrugs ** (Superset 4)
- Total Volume: 3.024 Kg
- Total Sets: 3
- Total Reps: 54
- 56.0 kgs x 18 reps
- 56.0 kgs x 18 reps
- 56.0 kgs x 18 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: 226,1 Kg
- Total Sets: 1
- Total Reps: 17
- 13.3 kgs x 17 reps

** Curl easy ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 185 Kg
- Total Sets: 1
- Total Reps: 37
- 5.0 kgs x 37 reps

** Forearms ** (Superset 5)
- Total Volume: 8,8 Kg
- Total Sets: 1
- Total Reps: 2
- 4.4 kgs x 2 reps [PR]

[Folterkeller]

► Text anzeigen

FitNotes Workout - Sonntag 30th März 2025
Body Weight: 73.1 kgs
Total Volume: 18.433,4 Kg
Total Sets: 63
Total Reps: 921

Zeitumstellung hat super geklappt. Das hat der Wecker nämlich erst nach dem Aufstehen erledigt und die innere Uhr hat es eh noch nicht gecheckt


Gestern 7 km Ruck, 33 km Rad und den ganzen Tag unterwegs gewesen und nur zum Mittagessen kurz gesessen. Ich habe übelst Muskelkater

Gewichtsweste bekommt noch einmal ein Update auf 25,7 kg Ende nächster Woche. Damit ist das Spiel dann ausgeschöpft. Die billige Kettler Weste geht nicht drüber auf insgesamt 30,7 kg. Damit kann ich dann vermutlich leben

Drop Satz des Todes beim Clean & Press
Der untere Rücken explodiert förmlich. Der Muskelkater wird mich wahrscheinlich umbringen

Pausen insgesamt länger heute

Rechte Ellbogen zwickt kaum noch, Nacken ist okay, dafür ist der linke Oberschenkel seit der Radtour Donnerstag irgendwie verspannt

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

** Deadlift **
- Total Volume: 1.464 Kg
- Total Sets: 4
- Total Reps: 12
- 122.0 kgs x 3 reps
- 122.0 kgs x 3 reps
- 122.0 kgs x 3 reps
- 122.0 kgs x 3 reps

** Crunches **
- Total Sets: 1
- Total Reps: 120
- 120 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.305 Kg
- Total Sets: 5
- Total Reps: 50
- 23.4 kgs x 11 reps
- 28.4 kgs x 9 reps
- 28.4 kgs x 9 reps
- 28.4 kgs x 9 reps
- 23.4 kgs x 12 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.610 Kg
- Total Sets: 5
- Total Reps: 100
- 23.4 kgs x 22 reps
- 28.4 kgs x 18 reps
- 28.4 kgs x 18 reps
- 28.4 kgs x 18 reps
- 23.4 kgs x 24 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.915 Kg
- Total Sets: 5
- Total Reps: 150
- 23.4 kgs x 33 reps
- 28.4 kgs x 27 reps
- 28.4 kgs x 27 reps
- 28.4 kgs x 27 reps
- 23.4 kgs x 36 reps

** Squat **
- Total Volume: 980 Kg
- Total Sets: 3
- Total Reps: 10
- 92.0 kgs x 4 reps
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.104 Kg
- Total Sets: 12
- Total Reps: 102
- 32.0 kgs x 6 reps [PR] [1. Fast ein fail (Umsetzen verka...), dann ordentlich

Anschließend Drop des Todes]
- 28.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 16.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 32.0 kgs x 6 reps
- 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 16 reps

** Pull Up Heavy Easy ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 2
- Total Reps: 28
- 10.2 kgs x 15 reps
- 10.2 kgs x 13 reps

** Push Up Heavy Easy ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 2
- Total Reps: 28
- 10.2 kgs x 15 reps
- 10.2 kgs x 13 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 16 reps
- 10.2 kgs x 14 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 1
- Total Reps: 16
- 10.2 kgs x 16 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 1
- Total Reps: 16
- 10.2 kgs x 16 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 399 Kg
- Total Sets: 3
- Total Reps: 30
- 13.3 kgs x 10 reps
- 13.3 kgs x 10 reps
- 13.3 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Shrugs ** (Superset 4)
- Total Volume: 3.360 Kg
- Total Sets: 3
- Total Reps: 60
- 56.0 kgs x 20 reps
- 56.0 kgs x 20 reps
- 56.0 kgs x 20 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: 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

** Forearms ** (Superset 5)
- Total Volume: 8,8 Kg
- Total Sets: 1
- Total Reps: 2
- 4.4 kgs x 2 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 36:00 [Intervalle]

[Netzokhul]

Bekommst du vom rucken eigentlich manchmal noch Muskelkater?
Das ist für mich wieder so ein Beispiel das Muskelkater nicht unbedingt ein Indiz für Muskelwachstum ist.

Gerade Trapez, sowohl Nacken, als auch der ganze untere Teil und auch der untere Rücken sind da echt gerne verkatert hinterher.

[Folterkeller]

Wenn nur Verspannungen im Nacken und unteren Rücken


Sonst aber eher nicht. Intervalle sind natürlich dann wann anders. Aber beim normalen Ruck merke ich nichts sonderlich

[Netzokhul]

Okay.
Jetzt wo du es sagst kann ich nicht ausschließen das es bei mir auch eher Verspannungen sind.
Zumindest im Nacken.