FitNotes Workout - Samstag 28th September 2024
Total Volume: 13.765,8 Kg
Total Sets: 64
Total Reps: 1170
Nach den Clean & Press wurde es zäh. Ansonsten fällt das Training ziemlich unter krachbumm
Das Volumen werde ich vermutlich aber demnächst reduzieren müssen. Es dauert mittlerweile echt 80-90 Minuten bei sehr guten Pausen.
Auf der anderen Seite ist das Hochvolumen momentan extrem gut regenerierbar, der Pump ist fantastisch und leider macht es auch noch Spaß.
Mein Fußgelenk wurde auch endlich besser, so dass ich mir mal wieder den Rucksack schnappen konnte
** Tabata Abs **
- Total Sets: 1
- 04:00
** Swing **
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps
** Swing One Hand **
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps
** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 750 Kg
- Total Sets: 5
- Total Reps: 50
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 13.6 kgs x 10 reps
** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.500 Kg
- Total Sets: 5
- Total Reps: 100
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 13.6 kgs x 20 reps
** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 2.250 Kg
- Total Sets: 5
- Total Reps: 150
- 10.2 kgs x 30 reps
- 13.6 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 13.6 kgs x 30 reps
** Crunches **
- Total Sets: 1
- Total Reps: 120
- 120 reps
** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.616 Kg
- Total Sets: 2
- Total Reps: 110
- 16.0 kgs x 74 reps [PR]
- 12.0 kgs x 36 reps
** Chin Up Heavy ** (Superset 3)
- Total Volume: 374 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 561 Kg
- Total Sets: 3
- Total Reps: 45
- 10.2 kgs x 15 reps
- 13.6 kgs x 15 reps
- 13.6 kgs x 15 reps
** Lunges ** (Superset 3)
- Total Volume: 748 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
** Ring Row ** (Superset 2)
- Total Volume: 374 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
** Ring Dip ** (Superset 2)
- Total Volume: 374 Kg
- Total Sets: 3
- Total Reps: 30
- 10.2 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
** Step Ups 20" Box ** (Superset 2)
- Total Volume: 748 Kg
- Total Sets: 3
- Total Reps: 60
- 10.2 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
** Squat Sandbag **
- Total Volume: 826,2 Kg
- Total Sets: 1
- Total Reps: 17
- 48.6 kgs x 17 reps
** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 290,4 Kg
- Total Sets: 3
- Total Reps: 24
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
- 12.1 kgs x 8 reps
** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
** Overhead Press Easy ** (Superset 5)
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 33
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps
** Front Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 3
- Total Reps: 33
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps
** Curl ** (Superset 7)
- Total Volume: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 13 reps
- 12.1 kgs x 13 reps
** Skullcrusher KH ** (Superset 7)
- Total Volume: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 13 reps
- 12.1 kgs x 13 reps
** Curl easy ** (Superset 7)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
** Rucking 16 kg **
- Total Sets: 1
- 4.4 km - 46:00
Momentan nehme ich ja nichts als cellucor c4 zu dem Training.
Ich überlege, ob ich bald mal wieder Creatin dazunehmen werde. Meinungen? Wie handhabt ihr das?