Pa3cia - Gremlin on a Mission - My Bodybuilding Log

[Pa3cia]

Einheit von Gestern. Weiß gar nicht wo die letzten Monate geblieben sind. Das ging alles so schnell und schon ist fast 2026

FitNotes Workout - Donnerstag 4th Dezember 2025
Total Volume: 44.278 Kg
Total Sets: 50
Total Reps: 1168

** Rear Delta Cable Raise X Bench **
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps

** Upright Row Cable **
- 60.0 kgs x 25 reps [PR]
- 65.0 kgs x 20 reps [PR]
- 65.0 kgs x 20 reps
- 65.0 kgs x 20 reps
- 65.0 kgs x 20 reps

** Cable Face Pull CF **
- 87.5 kgs x 36 reps
- 87.5 kgs x 41 reps
- 87.5 kgs x 41 reps
- 87.5 kgs x 30 reps
- 95.0 kgs x 22 reps

** Lateral Cable Raises X Bench Lying **
- 7.5 kgs x 25 reps [PR]
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps
- 10.0 kgs x 15 reps

** HS Smith Machine Behind The Neck Press **
- 30.0 kgs x 18 reps
- 32.5 kgs x 20 reps
- 32.5 kgs x 18 reps
- 32.5 kgs x 22 reps [PR]
- 35.0 kgs x 12 reps

** Front Cable Raise **
- 35.0 kgs x 22 reps
- 35.0 kgs x 25 reps
- 35.0 kgs x 25 reps
- 37.5 kgs x 20 reps
- 37.5 kgs x 20 reps

** EZ-Bar Skullcrusher **
- 28.0 kgs x 19 reps [PR]
- 28.0 kgs x 19 reps
- 28.0 kgs x 19 reps
- 28.0 kgs x 19 reps
- 28.0 kgs x 19 reps

** Rope Push Down **
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps

** EZ-Bar Curl **
- 28.0 kgs x 25 reps [PR]
- 28.0 kgs x 25 reps
- 30.5 kgs x 17 reps [PR]
- 30.5 kgs x 17 reps
- 30.5 kgs x 17 reps

** Dumbbell Incline Curl **
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps

[Pa3cia]

Training so lala. Hab seit gestern irgendwie Rücken und dachte ich übertreibe es Mal lieber nicht. Zufriedenstellend ist es aber nicht. Na ja kann ich mich ja schon drauf einstellen dass es in 27 Tagen mit den ganzen Kraftwerten eh Berg ab geht.


FitNotes Workout - Samstag 6th Dezember 2025
Total Volume: 46.086,25 Kg
Total Sets: 47
Total Reps: 1075

** Barbell Squat **
- 20.0 kgs x 20 reps
- 40.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 90.0 kgs x 15 reps
- 100.0 kgs x 15 reps
- 105.0 kgs x 17 reps [PR]
- 107.5 kgs x 10 reps
- 107.5 kgs x 10 reps
- 82.5 kgs x 30 reps [PR]
- 70.0 kgs x 30 reps

** Goblet Squats Heel Eleveted **
- 40.0 kgs x 18 reps
- 40.0 kgs x 18 reps
- 40.0 kgs x 18 reps
- 40.0 kgs x 18 reps
- 40.0 kgs x 18 reps

** Bulgarian Split Squats SM **
- 60.0 kgs x 16 reps [PR]
- 60.0 kgs x 16 reps
- 60.0 kgs x 16 reps
- 62.5 kgs x 13 reps [PR]
- 62.5 kgs x 13 reps

** HS Iso-Lateral Leg Extension ** (Superset 1)
- 23.75 kgs x 19 reps
- 23.75 kgs x 19 reps
- 25.0 kgs x 14 reps
- 25.0 kgs x 14 reps
- 20.0 kgs x 25 reps

** BW Squat ** (Superset 1)
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 50 reps

** HS Iso-Lateral Leg Curl ** (Superset 2)
- 18.75 kgs x 15 reps [PR]
- 18.75 kgs x 15 reps
- 18.75 kgs x 15 reps
- 18.75 kgs x 14 reps
- 18.75 kgs x 14 reps

** BW Walking Lunges ** (Superset 2)
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** HS Standing Calf Raise Machine **
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps

[-theANIMAL-]

Teotzdem PR's = super Training abgerissen

[husefak]

Und was ist in 27 Tagen? Beginnt doch nochmal eine Prep?

[Pa3cia]

@-theANIMAL-

Ja da war wieder der Gremlin am Werk mit dem Gedanken du musst zumindest irgendwo besser sein als letztes Einheit. Ich Leg mir aber mit so Einheiten wie letzte Woche halt auch oft selber ein Ei...

Aber Venom kennt das ja auch


@husefak

[Pa3cia]

Weiter im Programm. Rücken heute schon besser. Vermutlich irgendwie nur verlegen oder eine nach zu viel am Schreibtisch gehockt ohne Pausen. Zwei Wochen noch dann Urlaub.


FitNotes Workout - Sonntag 7th Dezember 2025
Total Volume: 39.730 Kg
Total Sets: 33
Total Reps: 537

** 90° MP Rows **
- 112.5 kgs x 17 reps [PR]
- 115.0 kgs x 15 reps [PR]
- 115.0 kgs x 15 reps
- 117.5 kgs x 14 reps [PR]
- 117.5 kgs x 14 reps

** MP Deadlift ala Coach **
- 115.0 kgs x 17 reps
- 117.5 kgs x 18 reps
- 117.5 kgs x 18 reps
- 117.5 kgs x 18 reps

** Lat Pulldown CF **
- 60.0 kgs x 25 reps
- 60.0 kgs x 25 reps
- 62.5 kgs x 16 reps
- 50.0 kgs x 21 reps
- 50.0 kgs x 20 reps

** Lat Pulldown Narrow CF **
- 60.0 kgs x 16 reps [PR]
- 60.0 kgs x 16 reps
- 60.0 kgs x 15 reps
- 62.5 kgs x 10 reps [PR]
- 62.5 kgs x 10 reps

** Seated Cable Row Narrow CF **
- 72.5 kgs x 17 reps [PR]
- 72.5 kgs x 17 reps
- 72.5 kgs x 17 reps
- 73.75 kgs x 12 reps [PR]
- 73.75 kgs x 12 reps

** Cable Pullover CF **
- 57.5 kgs x 20 reps
- 57.5 kgs x 20 reps
- 60.0 kgs x 16 reps
- 60.0 kgs x 16 reps
- 60.0 kgs x 16 reps

** MP One Arm Row **
- 30.0 kgs x 15 reps [PR]
- 40.0 kgs x 13 reps [PR]
- 40.0 kgs x 13 reps
- 40.0 kgs x 13 reps

[Pa3cia]

Monday kein Funday

FitNotes Workout - Montag 8th Dezember 2025
Total Volume: 15.407 Kg
Total Sets: 32
Total Reps: 637

** Incline MP Bench Press **
- 42.5 kgs x 22 reps [PR]
- 42.5 kgs x 22 reps
- 45.0 kgs x 17 reps [PR]
- 47.5 kgs x 10 reps [PR]
- 47.5 kgs x 10 reps

** Incline Dumbbell Bench Press **
- 22.0 kgs x 30 reps
- 22.0 kgs x 30 reps
- 24.0 kgs x 16 reps
- 24.0 kgs x 16 reps
- 24.0 kgs x 16 reps

** LF Pectoral Fly **
- 55.0 kgs x 16 reps [PR]
- 55.0 kgs x 16 reps
- 55.0 kgs x 16 reps
- 55.0 kgs x 15 reps
- 55.0 kgs x 15 reps

** Dumbbell Pullover **
- 22.0 kgs x 22 reps [PR]
- 22.0 kgs x 22 reps
- 22.0 kgs x 22 reps
- 22.0 kgs x 22 reps
- 22.0 kgs x 22 reps

** Dumbbell Press **
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps

** Lateral Cable Raises Behind Back **
- 7.5 kgs x 20 reps
- 7.5 kgs x 20 reps
- 7.5 kgs x 20 reps
- 7.5 kgs x 20 reps

** Hang And Swing **
- 8.0 kgs x 30 reps
- 8.0 kgs x 30 reps
- 8.0 kgs x 30 reps
- 8.0 kgs x 30 reps

[-theANIMAL-]

Nua weil du (Glories) Chest Day nicht magst.

[Pa3cia]

Ja und weil ich auf Montag immer super schlecht schlafe und dann von mir genervt bin

[Pa3cia]

Die letzten beiden Training Mal nachgetragen. Unter der Woche war einfach zu viel los. Dachte so kurz vor Weihnachten ist weniger los auf Arbeit aber Pustekuchen

FitNotes Workout - Mittwoch 10th Dezember 2025
Total Volume: 75.977,5 Kg
Total Sets: 39
Total Reps: 703

** LF Abduktoren Maschine **
- 130.0 kgs x 35 reps
- 130.0 kgs x 26 reps
- 130.0 kgs x 35 reps
- 130.0 kgs x 26 reps
- 130.0 kgs x 35 reps
- 130.0 kgs x 26 reps
- 130.0 kgs x 36 reps
- 130.0 kgs x 26 reps

** LF Leg Curl **
- 87.5 kgs x 15 reps [PR]
- 87.5 kgs x 15 reps
- 87.5 kgs x 15 reps
- 87.5 kgs x 13 reps
- 87.5 kgs x 13 reps

** Hip Thrusts SM **
- 200.0 kgs x 16 reps
- 210.0 kgs x 16 reps
- 220.0 kgs x 16 reps
- 230.0 kgs x 16 reps
- 240.0 kgs x 13 reps
- 170.0 kgs x 30 reps

** Cable Kickbacks X ** (Superset 1)
- 57.5 kgs x 14 reps [PR]
- 57.5 kgs x 14 reps
- 57.5 kgs x 14 reps
- 57.5 kgs x 14 reps
- 57.5 kgs x 14 reps

** Dumbbell Sumo Squat ** (Superset 1)
- 44.0 kgs x 13 reps [PR]
- 44.0 kgs x 13 reps
- 44.0 kgs x 13 reps
- 44.0 kgs x 13 reps
- 44.0 kgs x 13 reps

** Step Ups Machine **
- 50.0 kgs x 13 reps [PR]
- 50.0 kgs x 13 reps
- 50.0 kgs x 13 reps
- 50.0 kgs x 13 reps
- 50.0 kgs x 13 reps

** RDL HS Ground Base Squat **
- 72.5 kgs x 16 reps
- 72.5 kgs x 16 reps
- 72.5 kgs x 16 reps
- 72.5 kgs x 16 reps
- 72.5 kgs x 16 reps

--------------------

FitNotes Workout - Donnerstag 11th Dezember 2025
Total Volume: 44.450,5 Kg
Total Sets: 50
Total Reps: 1174

** Rear Delta Cable Raise X Bench **
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps
- 12.5 kgs x 42 reps

** Upright Row Cable **
- 60.0 kgs x 25 reps
- 65.0 kgs x 20 reps
- 65.0 kgs x 20 reps
- 65.0 kgs x 20 reps
- 65.0 kgs x 20 reps

** Cable Face Pull CF **
- 87.5 kgs x 36 reps
- 87.5 kgs x 41 reps
- 87.5 kgs x 41 reps
- 87.5 kgs x 30 reps
- 95.0 kgs x 22 reps

** Lateral Cable Raises X Bench Lying **
- 10.0 kgs x 16 reps [PR]
- 10.0 kgs x 16 reps
- 10.0 kgs x 16 reps
- 10.0 kgs x 16 reps
- 7.5 kgs x 20 reps

** HS Smith Machine Behind The Neck Press **
- 30.0 kgs x 20 reps
- 30.0 kgs x 20 reps
- 32.5 kgs x 21 reps
- 35.0 kgs x 13 reps
- 35.0 kgs x 13 reps

** Front Cable Raise **
- 35.0 kgs x 22 reps
- 35.0 kgs x 25 reps
- 35.0 kgs x 25 reps
- 37.5 kgs x 20 reps
- 37.5 kgs x 20 reps

** EZ-Bar Skullcrusher **
- 28.0 kgs x 20 reps [PR]
- 28.0 kgs x 20 reps
- 28.0 kgs x 20 reps
- 28.0 kgs x 20 reps
- 28.0 kgs x 20 reps

** Rope Push Down **
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps
- 50.0 kgs x 22 reps

** EZ-Bar Curl **
- 28.0 kgs x 26 reps [PR]
- 28.0 kgs x 26 reps
- 30.5 kgs x 18 reps [PR]
- 30.5 kgs x 18 reps
- 30.5 kgs x 18 reps

** Dumbbell Incline Curl **
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 18 reps

[Pa3cia]

Absolut nicht mein Tag. Hat sich alles super schwer angefühlt und mit dem Kopf auch irgendwie nicht richtig dabei gewesen sowas hab ich beim Beugen eigentlich nie. Einmal die Ablage verfehlt mit den 107.5kg (autsch) und zweimal nen Satz mit unterschiedlichem Gewicht pro Seite gestartet Aber lebe immerhin noch.

Wird Zeit für Urlaub und vor allem mehr Schlaf.


FitNotes Workout - Samstag 13th Dezember 2025
Total Volume: 44.917,5 Kg
Total Sets: 47
Total Reps: 1050

** Barbell Squat **
- 20.0 kgs x 20 reps
- 40.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 90.0 kgs x 15 reps
- 100.0 kgs x 15 reps
- 105.0 kgs x 13 reps
- 107.5 kgs x 10 reps
- 107.5 kgs x 10 reps
- 85.0 kgs x 30 reps [PR]
- 70.0 kgs x 30 reps

** Goblet Squats Heel Eleveted **
- 42.0 kgs x 12 reps [PR]
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps

** Bulgarian Split Squats SM **
- 60.0 kgs x 16 reps
- 60.0 kgs x 16 reps
- 60.0 kgs x 16 reps
- 62.5 kgs x 14 reps [PR]
- 62.5 kgs x 14 reps

** HS Iso-Lateral Leg Extension ** (Superset 1)
- 23.75 kgs x 19 reps
- 23.75 kgs x 19 reps
- 25.0 kgs x 14 reps
- 25.0 kgs x 14 reps
- 20.0 kgs x 25 reps

** BW Squat ** (Superset 1)
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 50 reps

** HS Iso-Lateral Leg Curl ** (Superset 2)
- 18.75 kgs x 16 reps [PR]
- 18.75 kgs x 16 reps
- 18.75 kgs x 16 reps
- 18.75 kgs x 16 reps
- 18.75 kgs x 16 reps

** BW Walking Lunges ** (Superset 2)
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** HS Standing Calf Raise Machine **
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps
- 135.0 kgs x 30 reps

[-theANIMAL-]

Pass auf auf dich!

[Pa3cia]

Danke dir @-theANIMAL-

Wir haben Anfang Januar dann hoffentlich auch Feedback Gespräche werde dann auch die Arbeitslast mal ansprechen zumal dann auch unser Azubi weg ist.

Training von heute. Mal die Hammer Strength Pullover Maschine eingebaut. Weiß noch nicht so ganz...

FitNotes Workout - Sonntag 14th Dezember 2025
Total Volume: 36.523,75 Kg
Total Sets: 33
Total Reps: 536

** 90° MP Rows **
- 115.0 kgs x 16 reps [PR]
- 115.0 kgs x 16 reps
- 115.0 kgs x 16 reps
- 117.5 kgs x 14 reps
- 117.5 kgs x 14 reps

** MP Deadlift ala Coach **
- 117.5 kgs x 18 reps
- 117.5 kgs x 18 reps
- 117.5 kgs x 18 reps
- 117.5 kgs x 18 reps

** Lat Pulldown CF **
- 60.0 kgs x 25 reps
- 60.0 kgs x 25 reps
- 62.5 kgs x 16 reps
- 50.0 kgs x 21 reps
- 50.0 kgs x 20 reps

** Lat Pulldown Narrow CF **
- 60.0 kgs x 17 reps [PR]
- 60.0 kgs x 17 reps
- 60.0 kgs x 17 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps

** Seated Cable Row Narrow CF **
- 73.75 kgs x 13 reps [PR]
- 73.75 kgs x 13 reps
- 73.75 kgs x 13 reps
- 73.75 kgs x 13 reps
- 73.75 kgs x 13 reps

** HS Pullover **
- 20.0 kgs x 17 reps [PR]
- 20.0 kgs x 17 reps
- 20.0 kgs x 17 reps
- 20.0 kgs x 17 reps
- 20.0 kgs x 17 reps

** MP One Arm Row **
- 40.0 kgs x 15 reps [PR]
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps

[Pa3cia]

Heute Mal runter mit den Gewichten und etwas an der Ausführung gearbeitet. Und zusätzlich deutlich mehr Stretch bei den ganzen Brustübungen eingebaut.


FitNotes Workout - Montag 15th Dezember 2025
Total Volume: 15.305,5 Kg
Total Sets: 32
Total Reps: 637

** Incline MP Bench Press **
- 40.0 kgs x 18 reps
- 42.5 kgs x 15 reps
- 42.5 kgs x 15 reps
- 42.5 kgs x 15 reps
- 30.0 kgs x 20 reps

** Incline Dumbbell Bench Press **
- 22.0 kgs x 30 reps
- 22.0 kgs x 30 reps
- 24.0 kgs x 16 reps
- 24.0 kgs x 16 reps
- 24.0 kgs x 16 reps

** LF Pectoral Fly **
- 55.0 kgs x 17 reps [PR]
- 55.0 kgs x 17 reps
- 55.0 kgs x 17 reps
- 55.0 kgs x 17 reps
- 55.0 kgs x 17 reps

** Dumbbell Pullover **
- 22.0 kgs x 23 reps [PR]
- 22.0 kgs x 23 reps
- 22.0 kgs x 23 reps
- 24.0 kgs x 16 reps [PR]
- 24.0 kgs x 16 reps

** Dumbbell Press **
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps

** Lateral Cable Raises Behind Back **
- 7.5 kgs x 20 reps
- 7.5 kgs x 20 reps
- 7.5 kgs x 20 reps
- 7.5 kgs x 20 reps

** Hang And Swing **
- 8.0 kgs x 30 reps
- 8.0 kgs x 30 reps
- 8.0 kgs x 30 reps
- 8.0 kgs x 30 reps

[-theANIMAL-]

Was sagt Körpergefühl zu den Änderungen?
Besser? Gleich? Schlechter?