•● still in progress ●•

[beingboredsucks]

Das Scrollen durch eine deiner TE ist schon fast ein Training

[Netzokhul]

Schon schick, stelle mir ein Singlespeed aber relativ nervig vor.

[Folterkeller]

Alles eine Wahl der richtigen Übersetzung

Das kann man irgendwann dann gut abschätzen, was man wie fahren kann.
Man sagt ja auch , es gibt bei Singlespeed eigentlich 3 Gänge:
Zu leicht
Zu schwer
Schieben

[Folterkeller]

Ganz easy heute, bevor es ins Büro geht
FitNotes Workout - Mittwoch 5th Juni 2024
Total Volume: 2.596 Kg
Total Sets: 27
Total Reps: 634

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

** Pull Up ** (Superset 5)
- Total Sets: 3
- Total Reps: 54
- 16 reps
- 18 reps
- 20 reps

** Push Up ** (Superset 5)
- Total Sets: 3
- Total Reps: 54
- 16 reps
- 18 reps
- 20 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 3
- Total Reps: 54
- 16 reps
- 18 reps
- 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 648 Kg
- Total Sets: 3
- Total Reps: 54
- 12.0 kgs x 16 reps
- 12.0 kgs x 18 reps
- 12.0 kgs x 20 reps

** Crunches ** (Superset 5)
- Total Sets: 3
- Total Reps: 120
- 30 reps
- 40 reps
- 50 reps

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

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

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 52
- 12.0 kgs x 52 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 52
- 12.0 kgs x 52 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 275 Kg
- Total Sets: 2
- Total Reps: 55
- 5.0 kgs x 35 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Curl easy ** (Superset 3)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 175 Kg
- Total Sets: 1
- Total Reps: 35
- 5.0 kgs x 35 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 40:00

[Folterkeller]

FitNotes Workout - Donnerstag 6th Juni 2024

Total Volume: 8.719,4 Kg
Total Sets: 42
Total Reps: 456

Spontan zum anderen Training unentschlossen und mich ordentlich durchgequält, obwohl ich es recht defensiv angegangen bin. Der untere Rücken ist nachher auf jeden Fall dicht.

** Tabata Abs **
- Total Sets: 1
- 04:00
Time: 04:13 – 04:46 (32m 36s)
** Pull Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 14 reps
- 13.6 kgs x 8 reps
- 13.6 kgs x 3 reps

** Push Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 14 reps
- 13.6 kgs x 8 reps
- 13.6 kgs x 3 reps

** Deadlift ** (Superset 6)
- Total Volume: 1.550 Kg
- Total Sets: 3
- Total Reps: 25
- 62.0 kgs x 12 reps
- 62.0 kgs x 9 reps
- 62.0 kgs x 4 reps

** Leg Lever ** (Superset 6)
- Total Sets: 3
- Total Reps: 25
- 12 reps
- 9 reps
- 4 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 26
- 16.0 kgs x 26 reps

** Push Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 2
- Total Reps: 25
- 18.8 kgs x 20 reps
- 18.8 kgs x 5 reps

** Squat **
- Total Volume: 1.612 Kg
- Total Sets: 3
- Total Reps: 26
- 62.0 kgs x 11 reps
- 62.0 kgs x 9 reps
- 62.0 kgs x 6 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 488,8 Kg
- Total Sets: 1
- Total Reps: 26
- 18.8 kgs x 26 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 20 reps
- 5.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.100 Kg
- Total Sets: 3
- Total Reps: 50
- 22.0 kgs x 18 reps
- 22.0 kgs x 20 reps
- 22.0 kgs x 12 reps

** Pull Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 14 reps
- 18.8 kgs x 7 reps
- 18.8 kgs x 4 reps






** Row Parallettes ** (Superset 1)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Dip Parallettes ** (Superset 1)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 16
- 26.0 kgs x 16 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 256 Kg
- Total Sets: 1
- Total Reps: 16
- 16.0 kgs x 16 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 146,3 Kg
- Total Sets: 1
- Total Reps: 11
- 13.3 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 8 reps
- 5.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Curl ** (Superset 4)
- Total Volume: 133 Kg
- Total Sets: 1
- Total Reps: 10
- 13.3 kgs x 10 reps

** Skullcrusher KH ** (Superset 4)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Curl easy ** (Superset 4)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.45 km - 47:00

[Folterkeller]

Gestern noch 24 km Rad

Heute ziemlich krass, untere Rücken von gestern dicht und alles andere jetzt kaputt

FitNotes Workout - Freitag 7th Juni 2024
Total Volume: 1.800 Kg
Total Sets: 35
Total Reps: 700

** Pull Up ** (Superset 5)
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 5)
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Step Ups 20" Box Easy ** (Superset 5)
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 1.200 Kg
- Total Sets: 5
- Total Reps: 100
- 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

** Leg Lever ** (Superset 5)
- Total Sets: 5
- Total Reps: 100
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Row Parallettes Easy ** (Superset 1)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** Dip Parallettes Easy ** (Superset 1)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Curl easy ** (Superset 4)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

[Folterkeller]

Fitness Workout - Samstag 8th Juni 2024

Eigentlich bin ich ganz motiviert in das Training rein gegangen. Hatte mir ja nur ein bisschen TRX vorgenommen und später Rad.

Aber meine Fresse, der hat mich heute gekillt. Die Arme bekomme ich später nicht mehr hoch.

** Tabata Plank / Swing **
- Total Volume: 2.000 Kg
- Total Sets: 4
- Total Reps: 50
- 40.0 kgs x 11 reps
- 40.0 kgs x 13 reps
- 40.0 kgs x 13 reps
- 40.0 kgs x 13 reps

** Tabata Legs **
- Total Sets: 2
- 04:00
- 04:00

** Tabata Pull Up / Push Up **
- Total Volume: 0 Kg
- Total Sets: 8
- Total Reps: 96
- 11 reps
- 14 reps
- 11 reps
- 14 reps
- 10 reps
- 13 reps
- 10 reps
- 13 reps

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

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

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

** Tabata Delts **
- Total Sets: 2
- 04:00
- 04:00

** Tabata Arms **
- Total Sets: 2
- 04:00 [Trizeps]
- 04:00 [Bizeps]

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 39:00

[Netzokhul]

Mirin Tabata machen und ohne Selbstmord/hassgedanken ins Training gehen

[Folterkeller]

FitNotes Workout - Sonntag 9th Juni 2024
Time: 04:17 – 04:36 (18m 35s)
Total Volume: 3.250 Kg
Total Sets: 26
Total Reps: 620

Gestern noch 25 km Rad und Gartenarbeit. Gartenarbeit mag ich nicht und heute mimimi, tut mir alles weh :-(
Von irgendwas habe ich dann noch 2,5 kg Wasser gezogen und habe ein Höchstgewicht der vergangenen Monate erreicht.
Training nichts wildes und gelassen.

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

** Tabata XCo Red **
- Total Sets: 1
- 04:00

** Pull Up **
- Total Sets: 4
- Total Reps: 50
- 20 reps
- 11 reps
- 10 reps
- 9 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 26
- 12.0 kgs x 26 reps

** Swing One Hand **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Push Up **
- Total Sets: 2
- Total Reps: 50
- 30 reps
- 20 reps

** Step Ups 20" Box To Back 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

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

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

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 30 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Curl easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 35 reps
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 35 reps
- 5.0 kgs x 15 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.0 km - 34:00 [Der Hund ist schuld, die Trödelt momentan viel]

[Folterkeller]

FitNotes Workout - Montag 10th Juni 2024

Total Volume: 8.553,6 Kg
Total Sets: 35
Total Reps: 506

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

Time: 04:10 – 04:40 (30m 22s)
** Pull Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 12 reps
- 13.6 kgs x 8 reps
- 13.6 kgs x 5 reps

** Push Up Heavy Warm Up ** (Superset 5)
- Total Volume: 340 Kg
- Total Sets: 3
- Total Reps: 25
- 13.6 kgs x 12 reps
- 13.6 kgs x 8 reps
- 13.6 kgs x 5 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 26
- 16.0 kgs x 26 reps

** Swing **
- Total Volume: 1.000 Kg
- Total Sets: 2
- Total Reps: 25
- 40.0 kgs x 16 reps
- 40.0 kgs x 9 reps

** Push Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 2
- Total Reps: 25
- 18.8 kgs x 20 reps
- 18.8 kgs x 5 reps

** Squat Sandbag **
- Total Volume: 1.523,2 Kg
- Total Sets: 1
- Total Reps: 28
- 54.4 kgs x 28 reps [PR] [35,6 plus 18,8 Weste]

** Step Ups 20" Box To Back Lunges **
- Total Volume: 499,2 Kg
- Total Sets: 1
- Total Reps: 24
- 20.8 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 19 reps
- 5.0 kgs x 6 reps

** Crunches **
- Total Sets: 1
- Total Reps: 75
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.144 Kg
- Total Sets: 3
- Total Reps: 52
- 22.0 kgs x 24 reps [PR]
- 22.0 kgs x 18 reps
- 22.0 kgs x 10 reps

** Pull Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps





** Row Parallettes ** (Superset 1)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Dip Parallettes ** (Superset 1)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 159,6 Kg
- Total Sets: 1
- Total Reps: 12
- 13.3 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Curl ** (Superset 4)
- Total Volume: 146,3 Kg
- Total Sets: 1
- Total Reps: 11
- 13.3 kgs x 11 reps

** Skullcrusher KH ** (Superset 4)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Curl easy ** (Superset 4)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 18
- 5.0 kgs x 18 reps

** Mobility **
- Total Sets: 1
- 05:00

[Folterkeller]

FitNotes Workout - Mittwoch 12th Juni 2024

Total Volume: 8.986,8 Kg
Total Sets: 30
Total Reps: 528

Gestern lief es miserabel auf dem Rad. Die Übersetzung war zu hoch für Sturm und Regen gewählt, die Klickpedale waren die falsche Wahl und der Freilauf bzw der komplette Laufradsatz ist über seinem Zenit.
Ach ja, erstaunlich kalt war es auch noch mit 7 Grad.

Aber ich lerne daraus sicher was

Heute lief es dafür super
Die PR kamen sehr überraschend. Das liegt wohl am guten Futter

Die sandsack squat gefallen mir ziemlich gut. Ich mag die Gewichtsverteilung ziemlich (erinnert mich außerdem immer an die Hindernisläufe vor x Jahren) , aber die Progression wird bald schwierig. Heute habe ich mir den beim umsetzen volle Kanne unter die Weste gedonnert. Das war auch eher suboptimal.

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

Time: 04:08 – 04:37 (29m 04s)

** Pull Up Heavy Warm Up ** (Superset 5)
- 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 5)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 26
- 16.0 kgs x 26 reps

** Swing **
- Total Volume: 960 Kg
- Total Sets: 2
- Total Reps: 24
- 40.0 kgs x 17 reps
- 40.0 kgs x 7 reps

** Push Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 1
- Total Reps: 25
- 18.8 kgs x 25 reps

** Squat Sandbag **
- Total Volume: 1.632 Kg
- Total Sets: 1
- Total Reps: 30
- 54.4 kgs x 30 reps [PR] [35,6 plus 18,8 Weste]

** Step Ups 20" Box To Back Lunges **
- Total Volume: 547,2 Kg
- Total Sets: 1
- Total Reps: 24
- 22.8 kgs x 24 reps [PR]

** Ab-Wheel Rollout Knees **
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Crunches **
- Total Sets: 1
- Total Reps: 75
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.100 Kg
- Total Sets: 2
- Total Reps: 50
- 22.0 kgs x 38 reps [PR] [PR, aber sowas von]
- 22.0 kgs x 12 reps

** Pull Up Heavy **
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 16 reps [PR]
- 18.8 kgs x 7 reps
- 18.8 kgs x 2 reps

Und Ende Timer

** Row Parallettes ** (Superset 1)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Dip Parallettes ** (Superset 1)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Side Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 186,2 Kg
- Total Sets: 1
- Total Reps: 14
- 13.3 kgs x 14 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 3)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** Curl ** (Superset 4)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 4)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Curl easy ** (Superset 4)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Skullcrusher KH easy ** (Superset 4)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Mobility **
- Total Sets: 1
- 05:00

[Leucko]

Immer wieder erstaunlich wieviele Übungen eine Einheit beinhalten kann.
Und Respekt für die Sandsacksquats.

[Folterkeller]

FitNotes Workout - Freitag 14th Juni 2024
Total Volume: 10.526,4 Kg
Total Sets: 40
Total Reps: 796

Gestern um 3:45 mit dem Hund 3 km raus, 36,5 km mit dem Rad zur Arbeit um 4:45, bis 16:30 Seminar (das war wenigstens ein super 1 Hilfe Seminar) und 37 km wieder nach Hause.
Ein bisschen Durchzug, ein bisschen Wind und abends war ich schon total verspannt.
Zu spät zu viel Abendbrot, anschließend schlecht geschlafen und heute bin ich dann komplett steif wie ein Brett (an den falschen Stellen) Ich werde wohl alt :-(

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

** Swing ** (Superset 1)
- Total Volume: 800 Kg
- Total Sets: 2
- Total Reps: 20
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Pull Up ** (Superset 1)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Push Up ** (Superset 1)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 2
- Total Reps: 50
- 25 reps
- 25 reps

** Deadlift One Leg (Added Reps) ** (Superset 1)
- Total Volume: 640 Kg
- Total Sets: 2
- Total Reps: 40
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.188 Kg
- Total Sets: 2
- Total Reps: 54
- 22.0 kgs x 42 reps [PR]
- 22.0 kgs x 12 reps

** Pull Up Heavy Warm Up ** (Superset 2)
- Total Volume: 353,6 Kg
- Total Sets: 2
- Total Reps: 26
- 13.6 kgs x 13 reps
- 13.6 kgs x 13 reps

** Push Up Heavy Warm Up ** (Superset 2)
- Total Volume: 707,2 Kg
- Total Sets: 2
- Total Reps: 52
- 13.6 kgs x 26 reps
- 13.6 kgs x 26 reps

** Squat Vest/Rucker Warm Up ** (Superset 2)
- Total Volume: 1.060,8 Kg
- Total Sets: 2
- Total Reps: 78
- 13.6 kgs x 39 reps
- 13.6 kgs x 39 reps

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

** Pull Up Heavy ** (Superset 3)
- Total Volume: 451,2 Kg
- Total Sets: 2
- Total Reps: 24
- 18.8 kgs x 12 reps
- 18.8 kgs x 12 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 902,4 Kg
- Total Sets: 2
- Total Reps: 48
- 18.8 kgs x 24 reps
- 18.8 kgs x 24 reps

** Squat Sandbag ** (Superset 3)
- Total Volume: 1.305,6 Kg
- Total Sets: 2
- Total Reps: 24
- 54.4 kgs x 12 reps [Sandbag + Weste]
- 54.4 kgs x 12 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 526,4 Kg
- Total Sets: 2
- Total Reps: 28
- 18.8 kgs x 14 reps
- 18.8 kgs x 14 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 4)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Curl ** (Superset 7)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 239,4 Kg
- Total Sets: 1
- Total Reps: 18
- 13.3 kgs x 18 reps [PR]

** Curl easy ** (Superset 7)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 18
- 5.0 kgs x 18 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Mobility **
- Total Sets: 1
- 05:00

[Folterkeller]

Zweimal schlecht geschlafen und gegessen, Zack... Leistungseinbruch

Gestern auf der Rolle 45 min und mit dem Rucker 60 min gequält

FitNotes Workout - Sonntag 16th Juni 2024
Total Volume: 9.521,2 Kg
Total Sets: 51
Total Reps: 822

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

** Swing ** (Superset 1)
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps

** Pull Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Air Squat ** (Superset 1)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Deadlift One Leg (Added Reps) ** (Superset 1)
- Total Volume: 320 Kg
- Total Sets: 1
- Total Reps: 20
- 16.0 kgs x 20 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 940 Kg
- Total Sets: 5
- Total Reps: 50
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 1.410 Kg
- Total Sets: 5
- Total Reps: 75
- 18.8 kgs x 15 reps
- 18.8 kgs x 15 reps
- 18.8 kgs x 15 reps
- 18.8 kgs x 15 reps
- 18.8 kgs x 15 reps

** Squat Vest/Rucker ** (Superset 3)
- Total Volume: 1.880 Kg
- Total Sets: 5
- Total Reps: 100
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 940 Kg
- Total Sets: 5
- Total Reps: 50
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 960 Kg
- Total Sets: 3
- Total Reps: 60
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 120
- 40 reps
- 40 reps
- 40 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 30
- 16.0 kgs x 30 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 30
- 16.0 kgs x 30 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 266 Kg
- Total Sets: 2
- Total Reps: 20
- 13.3 kgs x 10 reps
- 13.3 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Curl ** (Superset 7)
- Total Volume: 266 Kg
- Total Sets: 2
- Total Reps: 20
- 13.3 kgs x 10 reps
- 13.3 kgs x 10 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 319,2 Kg
- Total Sets: 2
- Total Reps: 24
- 13.3 kgs x 12 reps
- 13.3 kgs x 12 reps

** Curl easy ** (Superset 7)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 14 reps
- 5.0 kgs x 14 reps

** Mobility **
- Total Sets: 1
- 05:00

[Folterkeller]

Die dümmsten Unfälle passieren wo? Natürlich zu Hause. Was erhöht das Risiko ungemein? Wenn man zu Hause rumschraubt
Was erhöht das Risiko um ein Vielfaches? Ich sein

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