•● still in progress ●•

[Folterkeller]

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Heute habe ich Mal wieder die Westen genommen. Grundsätzlich war das Training aber eher locker
FitNotes Workout - Freitag 21st November 2025
Time: 04:13 – 05:40 (1h 27m)
Total Volume: 10.460,9 Kg
Total Sets: 62
Total Reps: 1190

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

** Pull Up ** (Superset 1)
- Total Sets: 3
- Total Reps: 57
- 16 reps
- 20 reps
- 21 reps

** Push Up ** (Superset 1)
- Total Sets: 3
- Total Reps: 114
- 32 reps
- 40 reps
- 42 reps

** Air Squat ** (Superset 1)
- Total Sets: 3
- Total Reps: 171
- 48 reps
- 60 reps
- 63 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.368 Kg
- Total Sets: 3
- Total Reps: 114
- 12.0 kgs x 32 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 42 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 1.036,4 Kg
- Total Sets: 7
- Total Reps: 53
- 18.8 kgs x 5 reps
- 18.8 kgs x 6 reps
- 18.8 kgs x 7 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 10 reps
- 23.8 kgs x 8 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 2.072,8 Kg
- Total Sets: 7
- Total Reps: 106
- 18.8 kgs x 10 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 14 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 20 reps
- 23.8 kgs x 16 reps

** Squat Vest ** (Superset 3)
- Total Volume: 3.109,2 Kg
- Total Sets: 7
- Total Reps: 159
- 18.8 kgs x 15 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 21 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 27 reps
- 18.8 kgs x 30 reps
- 23.8 kgs x 24 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 8)
- Total Volume: 1.220 Kg
- Total Sets: 5
- Total Reps: 50
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 26.0 kgs x 10 reps

** Sit Ups ** (Superset 8)
- Total Volume: 600 Kg
- Total Sets: 5
- Total Reps: 50
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 16
- 12.0 kgs x 16 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 22
- 22 reps [Step Up möglichst explosiv]

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

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

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

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 280 Kg
- Total Sets: 1
- Total Reps: 28
- 10.0 kgs x 28 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 Burnout ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 24
- 10.0 kgs x 24 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:35

** Rucking 16 kg **
- Total Sets: 1
- 0.34 km - 05:00 [Laufband
15 Grad Steigung
4,2 kmh
16 kg]

[Leucko]

Fullspoiler beste!