•● still in progress ●•

[Folterkeller]

Das Training läuft hervorragend bis bombastisch

Heute hatte ich einfach Bock und habe nur Volumenrekorde gejagt

FitNotes Workout - Sonntag 4th Mai 2025
Body Weight: 74.3 kgs
Total Volume: 24.513,7 Kg
Total Sets: 125
Total Reps: 1699



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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 2.747,2 Kg
- Total Sets: 20
- Total Reps: 101
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 6 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 5.494,4 Kg
- Total Sets: 20
- Total Reps: 202
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 12 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 8.241,6 Kg
- Total Sets: 20
- Total Reps: 303
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 18 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 3.128 Kg
- Total Sets: 14
- Total Reps: 142
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 24.0 kgs x 12 reps

** Crunches ** (Superset 3)
- Total Sets: 14
- Total Reps: 426
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 36 reps

** Pull Up Heavy Easy ** (Superset 2)
- Total Volume: 510 Kg
- Total Sets: 5
- Total Reps: 50
- 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 Easy ** (Superset 2)
- Total Volume: 1.020 Kg
- Total Sets: 5
- Total Reps: 100
- 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

** Squat Vest/Rucker Easy ** (Superset 2)
- Total Volume: 1.530 Kg
- Total Sets: 5
- Total Reps: 150
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps

** Step Ups 20" Box To Back Lunges ** (Superset 2)
- Total Volume: 510 Kg
- Total Sets: 5
- Total Reps: 50
- 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

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 499,5 Kg
- Total Sets: 3
- Total Reps: 45
- 11.1 kgs x 15 reps
- 11.1 kgs x 15 reps
- 11.1 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 225 Kg
- Total Sets: 3
- Total Reps: 45
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Curl ** (Superset 4)
- Total Volume: 166,5 Kg
- Total Sets: 3
- Total Reps: 15
- 11.1 kgs x 5 reps
- 11.1 kgs x 5 reps
- 11.1 kgs x 5 reps

** Skullcrusher KH ** (Superset 4)
- Total Volume: 166,5 Kg
- Total Sets: 3
- Total Reps: 15
- 11.1 kgs x 5 reps
- 11.1 kgs x 5 reps
- 11.1 kgs x 5 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

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

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 38:00

[Netzokhul]

Uff.
Aber bisschen zu faul zum loggen in letzter Zeit oder wirklich paar Tage ausgesetzt?

[Folterkeller]

Zu faul zu loggen. Training war wie geplant jeden Tag

[Folterkeller]

FitNotes Workout - Freitag 9th Mai 2025
Body Weight: 73.1 kgs
Total Volume: 17.402,4 Kg
Total Sets: 64
Total Reps: 1097

Heute wieder deutlich fitter. Die letzten etwas ruhigeren Tage waren scheinbar sinnvoll. Das Training war extra locker gewählt. Der Körper hatte nach Sonntag ziemlich runter geregelt. War aber mehr oder weniger zu erwarten gewesen.

Die Nacht war leider kurz, das Koffein aber stark.
Geplant war der Tag so nicht, aber es lief einfach und war weiter weg vom Versagen, als es sich liest. Die PRs waren mehr oder weniger alle geschenkt

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.560,8 Kg
- Total Sets: 10
- Total Reps: 54
- 27.2 kgs x 6 reps
- 27.2 kgs x 6 reps
- 27.2 kgs x 6 reps
- 27.2 kgs x 6 reps
- 27.2 kgs x 6 reps
- 27.2 kgs x 6 reps
- 27.2 kgs x 6 reps
- 32.2 kgs x 5 reps
- 34.2 kgs x 5 reps
- 43.2 kgs x 2 reps [PR] [50 wären nicht drin gewesen]

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.121,6 Kg
- Total Sets: 10
- Total Reps: 108
- 27.2 kgs x 12 reps
- 27.2 kgs x 12 reps
- 27.2 kgs x 12 reps
- 27.2 kgs x 12 reps
- 27.2 kgs x 12 reps
- 27.2 kgs x 12 reps
- 27.2 kgs x 12 reps
- 32.2 kgs x 10 reps
- 34.2 kgs x 10 reps
- 43.2 kgs x 4 reps [PR]

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.682,4 Kg
- Total Sets: 10
- Total Reps: 162
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 32.2 kgs x 15 reps
- 34.2 kgs x 15 reps [PR]
- 43.2 kgs x 6 reps [PR]

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 6)
- Total Volume: 2.112 Kg
- Total Sets: 6
- Total Reps: 100
- 24.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 32.0 kgs x 6 reps [36 wären nicht drin gewesen]
- 28.0 kgs x 8 reps
- 24.0 kgs x 18 reps [5+4]
- 16.0 kgs x 50 reps [5+5+5+5+5]

** Crunches ** (Superset 6)
- Total Sets: 5
- Total Reps: 250
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps

** Squat ** (Superset 7)
- Total Volume: 460 Kg
- Total Sets: 1
- Total Reps: 5
- 92.0 kgs x 5 reps [Mehr oder weniger leuchten Reiz setzen]

** Deadlift ** (Superset 7)
- Total Volume: 644 Kg
- Total Sets: 1
- Total Reps: 7
- 92.0 kgs x 7 reps [Mehr oder weniger leuchten Reiz setzen]

** Pull Up Heavy Easy ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 1
- Total Reps: 21
- 13.6 kgs x 21 reps [PR] [Der kam ziemlich easy]

** Push Up Heavy Easy ** (Superset 2)
- Total Volume: 571,2 Kg
- Total Sets: 1
- Total Reps: 42
- 13.6 kgs x 42 reps [PR]

** Squat Vest/Rucker Easy ** (Superset 2)
- Total Volume: 856,8 Kg
- Total Sets: 1
- Total Reps: 63
- 13.6 kgs x 63 reps [PR]

** Row Parallettes ** (Superset 3)
- Total Volume: 260,4 Kg
- Total Sets: 1
- Total Reps: 14
- 18.6 kgs x 14 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 260,4 Kg
- Total Sets: 1
- Total Reps: 14
- 18.6 kgs x 14 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 260,4 Kg
- Total Sets: 1
- Total Reps: 14
- 18.6 kgs x 14 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 666 Kg
- Total Sets: 3
- Total Reps: 60
- 11.1 kgs x 20 reps
- 11.1 kgs x 20 reps
- 11.1 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 240 Kg
- Total Sets: 3
- Total Reps: 48
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 240 Kg
- Total Sets: 3
- Total Reps: 48
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps

** Curl ** (Superset 5)
- Total Volume: 233,1 Kg
- Total Sets: 1
- Total Reps: 21
- 11.1 kgs x 21 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 299,7 Kg
- Total Sets: 1
- Total Reps: 27
- 11.1 kgs x 27 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Triceps Rope Pushdown ** (Superset 5)
- Total Volume: 432 Kg
- Total Sets: 1
- Total Reps: 18
- 24.0 kgs x 18 reps

** Forearms ** (Superset 5)
- Total Volume: 16,2 Kg
- Total Sets: 1
- Total Reps: 3
- 5.4 kgs x 3 reps

[Folterkeller]

10, 6 km Ruck im 1:39:30 als Regeneration heute

[Netzokhul]

Regeneration

[Leucko]

Würde noch 57 Sätze Krafttraining zur unterstützung der Regeneration Aanhängen.

[Folterkeller]

Ne, morgen erst wieder.
Training, Ruck, Rad und dann wieder in den Garten.

Heute 8 Stunden Aufbau eines massiven Freisitz/ Pavillon. Morgen noch 3-4 Stunden, dann sollte es geschafft sein.

Fällt definitiv auch unter Training

[Folterkeller]

► Text anzeigen

FitNotes Workout - Sonntag 11th Mai 2025
Body Weight: 73.7 kgs
Total Volume: 18.522,7 Kg
Total Sets: 62
Total Reps: 1169

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.669,6 Kg
- Total Sets: 9
- Total Reps: 60
- 27.2 kgs x 7 reps
- 27.2 kgs x 7 reps
- 27.2 kgs x 7 reps
- 27.2 kgs x 7 reps
- 27.2 kgs x 7 reps
- 27.2 kgs x 7 reps
- 27.2 kgs x 7 reps
- 36.6 kgs x 4 reps
- 27.2 kgs x 7 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.339,2 Kg
- Total Sets: 9
- Total Reps: 120
- 27.2 kgs x 14 reps
- 27.2 kgs x 14 reps
- 27.2 kgs x 14 reps
- 27.2 kgs x 14 reps
- 27.2 kgs x 14 reps
- 27.2 kgs x 14 reps
- 27.2 kgs x 14 reps
- 36.6 kgs x 8 reps
- 27.2 kgs x 14 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 5.008,8 Kg
- Total Sets: 9
- Total Reps: 180
- 27.2 kgs x 21 reps
- 27.2 kgs x 21 reps
- 27.2 kgs x 21 reps
- 27.2 kgs x 21 reps
- 27.2 kgs x 21 reps
- 27.2 kgs x 21 reps
- 27.2 kgs x 21 reps
- 36.6 kgs x 12 reps
- 27.2 kgs x 21 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 6)
- Total Volume: 2.384 Kg
- Total Sets: 6
- Total Reps: 110
- 24.0 kgs x 12 reps
- 28.0 kgs x 10 reps
- 32.0 kgs x 8 reps [PR] [Mit Beineinsatz]
- 28.0 kgs x 10 reps
- 24.0 kgs x 20 reps [7+3]
- 16.0 kgs x 50 reps [5x5]

** Crunches ** (Superset 6)
- Total Sets: 5
- Total Reps: 250
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps

** Pull Up Heavy Easy ** (Superset 2)
- Total Volume: 465 Kg
- Total Sets: 2
- Total Reps: 25
- 18.6 kgs x 15 reps
- 18.6 kgs x 10 reps

** Push Up Heavy Easy ** (Superset 2)
- Total Volume: 930 Kg
- Total Sets: 2
- Total Reps: 50
- 18.6 kgs x 30 reps [PR]
- 18.6 kgs x 20 reps

** Squat Vest/Rucker Easy ** (Superset 2)
- Total Volume: 1.395 Kg
- Total Sets: 2
- Total Reps: 75
- 18.6 kgs x 45 reps [PR]
- 18.6 kgs x 30 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 279 Kg
- Total Sets: 1
- Total Reps: 15
- 18.6 kgs x 15 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 279 Kg
- Total Sets: 1
- Total Reps: 15
- 18.6 kgs x 15 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 377,6 Kg
- Total Sets: 1
- Total Reps: 16
- 23.6 kgs x 16 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 699,3 Kg
- Total Sets: 3
- Total Reps: 63
- 11.1 kgs x 21 reps
- 11.1 kgs x 21 reps
- 11.1 kgs x 21 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 51
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 51
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps

** Curl ** (Superset 5)
- Total Volume: 233,1 Kg
- Total Sets: 1
- Total Reps: 21
- 11.1 kgs x 21 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 299,7 Kg
- Total Sets: 1
- Total Reps: 27
- 11.1 kgs x 27 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Triceps Rope Pushdown ** (Superset 5)
- Total Volume: 432 Kg
- Total Sets: 1
- Total Reps: 18
- 24.0 kgs x 18 reps

** Forearms ** (Superset 5)
- Total Volume: 21,6 Kg
- Total Sets: 1
- Total Reps: 4
- 5.4 kgs x 4 reps

► Text anzeigen

FitNotes Workout - Montag 12th Mai 2025
Body Weight: 73.7 kgs
Total Volume: 9.445,6 Kg
Total Sets: 64
Total Reps: 1148

Das leichte Training wurde minimal schwerer als geplant. Fällt aber trotzdem unter Durchpumpen.
Laufband weg, dafür Dehnen

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 714 Kg
- Total Sets: 7
- Total Reps: 70
- 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: 1.428 Kg
- Total Sets: 7
- Total Reps: 140
- 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

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 2.142 Kg
- Total Sets: 7
- Total Reps: 210
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 1.600 Kg
- 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

** Swing One Hand ** (Superset 5)
- Total Volume: 960 Kg
- Total Sets: 5
- Total Reps: 60
- 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 20 reps

** Crunches ** (Superset 5)
- Total Sets: 5
- Total Reps: 110
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 30 reps

** Leg Raises ** (Superset 5)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 367,2 Kg
- Total Sets: 3
- Total Reps: 36
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 367,2 Kg
- Total Sets: 3
- Total Reps: 36
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 367,2 Kg
- Total Sets: 3
- Total Reps: 36
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 500 Kg
- Total Sets: 4
- Total Reps: 100
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Curl easy ** (Superset 4)
- Total Volume: 500 Kg
- Total Sets: 4
- Total Reps: 100
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 500 Kg
- Total Sets: 4
- Total Reps: 100
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps
- 5.0 kgs x 25 reps

** Mobility **
- Total Sets: 1
- 10:00

[Folterkeller]

Training wie gehabt
Gestern 70 km Rad. Der Gegenwind auf dem Rückweg war ätzend, aber erträglich

FitNotes Workout - Mittwoch 14th Mai 2025
Body Weight: 73.5 kgs
Total Volume: 15.582,7 Kg
Total Sets: 59
Total Reps: 1024

Heute zwei Blöcke
Pull Up Push Up Squat Clean&Press Abs
Leider kann die App es nicht besser darstellen

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.360 Kg
- Total Sets: 6
- Total Reps: 50
- 27.2 kgs x 8 reps
- 27.2 kgs x 8 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 8 reps
- 27.2 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.720 Kg
- Total Sets: 6
- Total Reps: 100
- 27.2 kgs x 16 reps
- 27.2 kgs x 16 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 16 reps
- 27.2 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 6
- Total Reps: 150
- 27.2 kgs x 24 reps
- 27.2 kgs x 24 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 24 reps
- 27.2 kgs x 24 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 6)
- Total Volume: 1.120 Kg
- Total Sets: 5
- Total Reps: 42
- 24.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 32.0 kgs x 6 reps
- 28.0 kgs x 8 reps
- 24.0 kgs x 10 reps

** Crunches ** (Superset 6)
- Total Sets: 5
- Total Reps: 250
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps

** Pull Up Heavy 2 ** (Superset 2)
- Total Volume: 734,4 Kg
- Total Sets: 3
- Total Reps: 27
- 27.2 kgs x 10 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 8 reps

** Push Up Heavy 2 ** (Superset 2)
- Total Volume: 1.485 Kg
- Total Sets: 3
- Total Reps: 54
- 27.5 kgs x 20 reps
- 27.5 kgs x 18 reps
- 27.5 kgs x 16 reps

** Squat Vest/Rucker 2 ** (Superset 2)
- Total Volume: 2.203,2 Kg
- Total Sets: 3
- Total Reps: 81
- 27.2 kgs x 30 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 24 reps

** Clean & Press KB One Hand L/R (Added Reps) 2 ** (Superset 7)
- Total Volume: 760 Kg
- Total Sets: 3
- Total Reps: 28
- 24.0 kgs x 12 reps
- 28.0 kgs x 10 reps [PR]
- 32.0 kgs x 6 reps [PR]

** Leg Raises ** (Superset 7)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Clean & Press KB Two Hands (Total Weight) **
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 15
- 24.0 kgs x 15 reps [2x12Kg KB
Ewig nicht mehr gemacht]

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 42
- 21 reps [Gewicht raus genommen und langsamer und kontrollierter]
- 21 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 42
- 21 reps [Gewicht raus genommen und langsamer und kontrollierter]
- 21 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 44
- 22 reps [Gewicht raus genommen und langsamer und kontrollierter]
- 22 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps [Hier Volumen massiv runter gefahren und dafür langsamer und kontrollierter]

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 40 Kg
- Total Sets: 1
- Total Reps: 8
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 40 Kg
- Total Sets: 1
- Total Reps: 8
- 5.0 kgs x 8 reps

** Curl ** (Superset 5)
- Total Volume: 111 Kg
- Total Sets: 1
- Total Reps: 10
- 11.1 kgs x 10 reps [Langsamer und kontrollierter]

** Skullcrusher KH ** (Superset 5)
- Total Volume: 133,2 Kg
- Total Sets: 1
- Total Reps: 12
- 11.1 kgs x 12 reps [Langsamer und kontrollierter]

** Hammer Curl ** (Superset 5)
- Total Volume: 88,8 Kg
- Total Sets: 1
- Total Reps: 8
- 11.1 kgs x 8 reps [Langsamer und kontrollierter]

** Triceps Rope Pushdown ** (Superset 5)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 8
- 24.0 kgs x 8 reps [Langsamer und kontrollierter]

** Forearms ** (Superset 5)
- Total Volume: 10,8 Kg
- Total Sets: 1
- Total Reps: 2
- 5.4 kgs x 2 reps

[Folterkeller]

FitNotes Workout - Freitag 16th Mai 2025
Body Weight: 73.3 kgs
Total Volume: 16.748,4 Kg
Total Sets: 65
Total Reps: 1171

Gestern Rad 74 km

** Tabata Abs **
- Total Sets: 1
- 04:00
Block 1
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* Pull Up Heavy ** (Superset 1)
- Total Volume: 1.468,8 Kg
- Total Sets: 6
- Total Reps: 54
- 27.2 kgs x 9 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.937,6 Kg
- Total Sets: 6
- Total Reps: 108
- 27.2 kgs x 18 reps
- 27.2 kgs x 20 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 16 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.406,4 Kg
- Total Sets: 6
- Total Reps: 162
- 27.2 kgs x 27 reps
- 27.2 kgs x 30 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 24 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 6)
- Total Volume: 1.392 Kg
- Total Sets: 5
- Total Reps: 52
- 24.0 kgs x 12 reps
- 28.0 kgs x 10 reps
- 32.0 kgs x 8 reps [Mit Beineinsatz]
- 28.0 kgs x 10 reps
- 24.0 kgs x 12 reps

** Crunches ** (Superset 6)
- Total Sets: 5
- Total Reps: 250
- 50 reps
- 50 reps
- 50 reps
- 50 reps
- 50 reps

Block 2

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** Pull Up Heavy 2 ** (Superset 2)
- Total Volume: 676,2 Kg
- Total Sets: 3
- Total Reps: 21
- 32.2 kgs x 7 reps
- 32.2 kgs x 7 reps
- 32.2 kgs x 7 reps

** Push Up Heavy 2 ** (Superset 2)
- Total Volume: 1.365 Kg
- Total Sets: 3
- Total Reps: 42
- 32.5 kgs x 14 reps
- 32.5 kgs x 14 reps
- 32.5 kgs x 14 reps

** Squat Vest/Rucker 2 ** (Superset 2)
- Total Volume: 2.028,6 Kg
- Total Sets: 3
- Total Reps: 63
- 32.2 kgs x 21 reps
- 32.2 kgs x 21 reps
- 32.2 kgs x 21 reps

** Clean & Press KB One Hand L/R (Added Reps) 2 ** (Superset 7)
- Total Volume: 692 Kg
- Total Sets: 3
- Total Reps: 24
- 26.0 kgs x 10 reps
- 30.0 kgs x 8 reps [PR]
- 32.0 kgs x 6 reps [Ordentlich Beineinsatz. Das war vermutlich einen zu schwer gewählt]

** Leg Raises ** (Superset 7)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

Block 3

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** Pull Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Push Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 42
- 42 reps

** Air Squat ** (Superset 8)
- Total Sets: 1
- Total Reps: 63
- 63 reps

** Clean & Press KB Two Hands (Total Weight) **
- Total Volume: 432 Kg
- Total Sets: 1
- Total Reps: 18
- 24.0 kgs x 18 reps

Block 4

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** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 444 Kg
- Total Sets: 3
- Total Reps: 40
- 11.1 kgs x 13 reps
- 11.1 kgs x 13 reps
- 11.1 kgs x 14 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 125 Kg
- Total Sets: 3
- Total Reps: 25
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps
- 5.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 125 Kg
- Total Sets: 3
- Total Reps: 25
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps
- 5.0 kgs x 9 reps

** Curl ** (Superset 5)
- Total Volume: 133,2 Kg
- Total Sets: 1
- Total Reps: 12
- 11.1 kgs x 12 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 155,4 Kg
- Total Sets: 1
- Total Reps: 14
- 11.1 kgs x 14 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 111 Kg
- Total Sets: 1
- Total Reps: 10
- 11.1 kgs x 10 reps

** Triceps Rope Pushdown ** (Superset 5)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 10
- 24.0 kgs x 10 reps

** Forearms ** (Superset 5)
- Total Volume: 16,2 Kg
- Total Sets: 1
- Total Reps: 3
- 5.4 kgs x 3 reps

[schlafschaf]

Alter deine Klimmzüge sind ja noch mehr explodiert als ihenehin schon. 21wd mit 13 kg finde ich krank stark

[Folterkeller]

Vielen Dank. Ja, das geht momentan richtig richtig gut voran. Das viele Volumen läuft Klasse und es gibt keine ernstzunehmende Wehwehchen *klopf auf Holz*

[Folterkeller]

30 km Rolle
90 Minuten pumptrack und anschließend so nen Ninja Warrior parcour/Spielplatz heimgesucht.
Morgen werden mir mehrere Sachen vermutlich ziemlich weh tun. Mensch, ist das schwer
Ein paar cm mehr Größe und deutlich mehr Beweglichkeit wären sicherlich hilfreich gewesen.

[Folterkeller]

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FitNotes Workout - Sonntag 18th Mai 2025
Body Weight: 74.0 kgs
Total Volume: 5.628 Kg
Total Sets: 69
Total Reps: 2724


Aufgrund des Tages und des Trainings vorgestern, eine ruhigere Runde einschieben und das Gewicht weitestgehend auf ein Minimum reduziert.


Edit: ok, alles gelogen. Es ist relativ schnell eskaliert.
Im Laufe der Runde 7 wurde es Krieg

So viele "starke" Runden hatte ich noch nie und Clean & Press absoluter Volumenrekord

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

** Pull Up ** (Superset 1)
- Total Sets: 13
- Total Reps: 222
- 10 reps
- 10 reps
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 13
- Total Reps: 444
- 20 reps
- 20 reps
- 24 reps
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 44 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** Air Squat ** (Superset 1)
- Total Sets: 13
- Total Reps: 666
- 30 reps
- 30 reps
- 36 reps
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 60 reps
- 60 reps
- 60 reps
- 60 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 5.328 Kg
- Total Sets: 13
- Total Reps: 444
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 44 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps

** Crunches ** (Superset 1)
- Total Sets: 13
- Total Reps: 888
- 40 reps
- 40 reps
- 48 reps
- 56 reps
- 64 reps
- 72 reps
- 80 reps
- 88 reps
- 80 reps
- 80 reps
- 80 reps
- 80 reps
- 80 reps

*