•● still in progress ●•

[Folterkeller]

Den Plate Carrier will ich primär als Zusatzgewicht

Tja.. momentan habe ich es etwas schleifen lassen.

Belastung ist eher muskulär als cardio. Bergauf merkt man es natürlich deutlich. Aber ansonsten halte ich Zone 2, sofern man nicht mit Intervallen, in denen man eher joggt, für ausgeschlossen (für mich persönlich)

Wo man den Vorteil dann allerdings sehr merkt ist bei Wanderungen

[Netzokhul]

+1
Auf flacher Strecke relativ wenig impact auf HF

[Folterkeller]

FitNotes Workout - Sonntag 10th November 2024
Time: 04:14 – 04:37 (23m 13s)
Total Volume: 9.445,9 Kg
Total Sets: 43
Total Reps: 835

Doof. Jetzt hat der Schnupfen mich dann doch erwischt.
Gestern gab es daher nur gemächlich Rolle 32 km in 60 min und 4 km Ruck in 42 min.
Heute habe ich die Gewichte gut zurück gefahren und das war die richtige Entscheidung. Das Training lief so halbwegs flüssig

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 18 reps
- 10.2 kgs x 7 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 18 reps
- 10.2 kgs x 7 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 18 reps
- 10.2 kgs x 7 reps

** Deadlift Sandbag **
- Total Volume: 910 Kg
- Total Sets: 1
- Total Reps: 26
- 35.0 kgs x 26 reps [PR]

** Deadlift One Leg (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Squat Sandbag **
- Total Volume: 910 Kg
- Total Sets: 1
- Total Reps: 26
- 35.0 kgs x 26 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 24
- 10.2 kgs x 24 reps

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

** Pull Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 21 reps
- 10.2 kgs x 4 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 21 reps
- 10.2 kgs x 4 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 21 reps
- 10.2 kgs x 4 reps

** Squat **
- Total Volume: 516 Kg
- Total Sets: 1
- Total Reps: 6
- 86.0 kgs x 6 reps

** Deadlift **
- Total Volume: 516 Kg
- Total Sets: 1
- Total Reps: 6
- 86.0 kgs x 6 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 132,6 Kg
- Total Sets: 1
- Total Reps: 13
- 10.2 kgs x 13 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 153 Kg
- Total Sets: 1
- Total Reps: 15
- 10.2 kgs x 15 reps

** Lunges ** (Superset 3)
- Total Volume: 510 Kg
- Total Sets: 1
- Total Reps: 50
- 10.2 kgs x 50 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 173,4 Kg
- Total Sets: 1
- Total Reps: 17
- 10.2 kgs x 17 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 173,4 Kg
- Total Sets: 1
- Total Reps: 17
- 10.2 kgs x 17 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 510 Kg
- Total Sets: 1
- Total Reps: 50
- 10.2 kgs x 50 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 7)
- 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 7)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 281,4 Kg
- Total Sets: 2
- Total Reps: 42
- 6.7 kgs x 21 reps [PR]
- 6.7 kgs x 21 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 93,8 Kg
- Total Sets: 2
- Total Reps: 14
- 6.7 kgs x 7 reps [PR]
- 6.7 kgs x 7 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 93,8 Kg
- Total Sets: 2
- Total Reps: 14
- 6.7 kgs x 7 reps [PR]
- 6.7 kgs x 7 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 93,8 Kg
- Total Sets: 2
- Total Reps: 14
- 6.7 kgs x 7 reps
- 6.7 kgs x 7 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 93,8 Kg
- Total Sets: 2
- Total Reps: 14
- 6.7 kgs x 7 reps [PR]
- 6.7 kgs x 7 reps

** Curl easy ** (Superset 6)
- Total Volume: 147,4 Kg
- Total Sets: 1
- Total Reps: 22
- 6.7 kgs x 22 reps [PR]

** Hammer Curl ** (Superset 6)
- Total Volume: 67 Kg
- Total Sets: 1
- Total Reps: 10
- 6.7 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 207,7 Kg
- Total Sets: 1
- Total Reps: 31
- 6.7 kgs x 31 reps [PR]

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 42:00

[Folterkeller]

Gestern Rolle. Das war nichts

Und heute, das war auch nichts. Aber bewegt und hinterher weniger schlecht gefühlt

► Text anzeigen

FitNotes Workout - Dienstag 12th November 2024
Time: 04:12 – 04:36 (24m 47s)
Total Volume: 8.043,3 Kg
Total Sets: 48
Total Reps: 716

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

** Pull Up Heavy Warm Up ** (Superset 1)war
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 8 reps
- 10.2 kgs x 4 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 8 reps
- 10.2 kgs x 4 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 8 reps
- 10.2 kgs x 4 reps

** Deadlift Sandbag **
- Total Volume: 910 Kg
- Total Sets: 2
- Total Reps: 26
- 35.0 kgs x 19 reps
- 35.0 kgs x 7 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Squat Sandbag **
- Total Volume: 910 Kg
- Total Sets: 1
- Total Reps: 26
- 35.0 kgs x 26 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 24
- 10.2 kgs x 24 reps

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

** Pull Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 14 reps
- 10.2 kgs x 11 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 14 reps
- 10.2 kgs x 11 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 14 reps
- 10.2 kgs x 11 reps

** Squat ** (Superset 8)
- Total Volume: 258 Kg
- Total Sets: 1
- Total Reps: 3
- 86.0 kgs x 3 reps

** Deadlift ** (Superset 8)
- Total Volume: 258 Kg
- Total Sets: 1
- Total Reps: 3
- 86.0 kgs x 3 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 81,6 Kg
- Total Sets: 1
- Total Reps: 8
- 10.2 kgs x 8 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 91,8 Kg
- Total Sets: 1
- Total Reps: 9
- 10.2 kgs x 9 reps

** Lunges ** (Superset 3)
- Total Volume: 224,4 Kg
- Total Sets: 1
- Total Reps: 22
- 10.2 kgs x 22 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 132,6 Kg
- Total Sets: 1
- Total Reps: 13
- 10.2 kgs x 13 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 132,6 Kg
- Total Sets: 1
- Total Reps: 13
- 10.2 kgs x 13 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 265,2 Kg
- Total Sets: 1
- Total Reps: 26
- 10.2 kgs x 26 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 7)
- 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 7)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 200,2 Kg
- Total Sets: 2
- Total Reps: 26
- 7.7 kgs x 13 reps
- 7.7 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps [PR]
- 7.7 kgs x 5 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps [PR]
- 7.7 kgs x 5 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps
- 7.7 kgs x 5 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps [PR]
- 7.7 kgs x 5 reps

** Curl easy ** (Superset 6)
- Total Volume: 138,6 Kg
- Total Sets: 1
- Total Reps: 18
- 7.7 kgs x 18 reps [PR]

** Hammer Curl ** (Superset 6)
- Total Volume: 77 Kg
- Total Sets: 1
- Total Reps: 10
- 7.7 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 192,5 Kg
- Total Sets: 1
- Total Reps: 25
- 7.7 kgs x 25 reps [PR]

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


Nachmittags Rolle
War auch nichts.
** Cycling Rolle **
- Total Sets: 1
- 32.0 km - 01:00 ]

[Netzokhul]

Gestern Rolle. Das war nichts

Und heute, das war auch nichts. Aber bewegt und hinterher weniger schlecht gefühlt

► Text anzeigen

FitNotes Workout - Dienstag 12th November 2024
Time: 04:12 – 04:36 (24m 47s)
Total Volume: 8.043,3 Kg
Total Sets: 48
Total Reps: 716

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

** Pull Up Heavy Warm Up ** (Superset 1)war
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 8 reps
- 10.2 kgs x 4 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 8 reps
- 10.2 kgs x 4 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 3
- Total Reps: 25
- 10.2 kgs x 13 reps
- 10.2 kgs x 8 reps
- 10.2 kgs x 4 reps

** Deadlift Sandbag **
- Total Volume: 910 Kg
- Total Sets: 2
- Total Reps: 26
- 35.0 kgs x 19 reps
- 35.0 kgs x 7 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Squat Sandbag **
- Total Volume: 910 Kg
- Total Sets: 1
- Total Reps: 26
- 35.0 kgs x 26 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 244,8 Kg
- Total Sets: 1
- Total Reps: 24
- 10.2 kgs x 24 reps

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

** Pull Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 14 reps
- 10.2 kgs x 11 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 14 reps
- 10.2 kgs x 11 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 14 reps
- 10.2 kgs x 11 reps

** Squat ** (Superset 8)
- Total Volume: 258 Kg
- Total Sets: 1
- Total Reps: 3
- 86.0 kgs x 3 reps

** Deadlift ** (Superset 8)
- Total Volume: 258 Kg
- Total Sets: 1
- Total Reps: 3
- 86.0 kgs x 3 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 81,6 Kg
- Total Sets: 1
- Total Reps: 8
- 10.2 kgs x 8 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 91,8 Kg
- Total Sets: 1
- Total Reps: 9
- 10.2 kgs x 9 reps

** Lunges ** (Superset 3)
- Total Volume: 224,4 Kg
- Total Sets: 1
- Total Reps: 22
- 10.2 kgs x 22 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 132,6 Kg
- Total Sets: 1
- Total Reps: 13
- 10.2 kgs x 13 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 132,6 Kg
- Total Sets: 1
- Total Reps: 13
- 10.2 kgs x 13 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 265,2 Kg
- Total Sets: 1
- Total Reps: 26
- 10.2 kgs x 26 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 7)
- 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 7)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 200,2 Kg
- Total Sets: 2
- Total Reps: 26
- 7.7 kgs x 13 reps
- 7.7 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps [PR]
- 7.7 kgs x 5 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps [PR]
- 7.7 kgs x 5 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps
- 7.7 kgs x 5 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 77 Kg
- Total Sets: 2
- Total Reps: 10
- 7.7 kgs x 5 reps [PR]
- 7.7 kgs x 5 reps

** Curl easy ** (Superset 6)
- Total Volume: 138,6 Kg
- Total Sets: 1
- Total Reps: 18
- 7.7 kgs x 18 reps [PR]

** Hammer Curl ** (Superset 6)
- Total Volume: 77 Kg
- Total Sets: 1
- Total Reps: 10
- 7.7 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 192,5 Kg
- Total Sets: 1
- Total Reps: 25
- 7.7 kgs x 25 reps [PR]

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


Nachmittags Rolle
War auch nichts.
** Cycling Rolle **
- Total Sets: 1
- 32.0 km - 01:00 ]

Bisschen später dafür dann noch schlechter als vorher dank Superkompensation?

[Folterkeller]

Ne, einfach ganztägig schlecht zurecht gewesen. Gibt ja so Tage

Heute lief es dafür alles schon wieder viel geschmeidiger

► Text anzeigen

FitNotes Workout - Mittwoch 13th November 2024
Time: 04:11 – 04:37 (25m 49s)
Total Volume: 8.942,3 Kg
Total Sets: 47
Total Reps: 776

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 17 reps
- 10.2 kgs x 8 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 17 reps
- 10.2 kgs x 8 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 255 Kg
- Total Sets: 2
- Total Reps: 25
- 10.2 kgs x 17 reps
- 10.2 kgs x 8 reps

** Swing One Hand **
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 26
- 16.0 kgs x 26 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 384 Kg
- Total Sets: 1
- Total Reps: 24
- 16.0 kgs x 24 reps

** Squat Sandbag **
- Total Volume: 1.175,2 Kg
- Total Sets: 1
- Total Reps: 26
- 45.2 kgs x 26 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 326,4 Kg
- Total Sets: 1
- Total Reps: 24
- 13.6 kgs x 24 reps

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 25
- 25 reps

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

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 26
- 16.0 kgs x 26 reps [PR]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Pull Up Heavy ** (Superset 4)
- 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 ** (Superset 4)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 340 Kg
- Total Sets: 2
- Total Reps: 25
- 13.6 kgs x 16 reps
- 13.6 kgs x 9 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 190,4 Kg
- Total Sets: 1
- Total Reps: 14
- 13.6 kgs x 14 reps

** Push Up Diamond Heavy ** (Superset 2)
- Total Volume: 136 Kg
- Total Sets: 1
- Total Reps: 10
- 13.6 kgs x 10 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 54,4 Kg
- Total Sets: 1
- Total Reps: 4
- 13.6 kgs x 4 reps

** Lunges ** (Superset 2)
- Total Volume: 224,4 Kg
- Total Sets: 1
- Total Reps: 22
- 10.2 kgs x 22 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 265,2 Kg
- Total Sets: 1
- Total Reps: 26
- 10.2 kgs x 26 reps

** Swing ** (Superset 2)
- Total Volume: 432 Kg
- Total Sets: 1
- Total Reps: 18
- 24.0 kgs x 18 reps

** Squat ** (Superset 2)
- Total Volume: 217,6 Kg
- Total Sets: 1
- Total Reps: 16
- 13.6 kgs x 16 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 7)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 42
- 16.0 kgs x 42 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 7)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 42
- 16.0 kgs x 42 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 323,4 Kg
- Total Sets: 2
- Total Reps: 42
- 7.7 kgs x 21 reps [PR]
- 7.7 kgs x 21 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 107,8 Kg
- Total Sets: 2
- Total Reps: 14
- 7.7 kgs x 7 reps [PR]
- 7.7 kgs x 7 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 107,8 Kg
- Total Sets: 2
- Total Reps: 14
- 7.7 kgs x 7 reps [PR]
- 7.7 kgs x 7 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 107,8 Kg
- Total Sets: 2
- Total Reps: 14
- 7.7 kgs x 7 reps
- 7.7 kgs x 7 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 107,8 Kg
- Total Sets: 2
- Total Reps: 14
- 7.7 kgs x 7 reps [PR]
- 7.7 kgs x 7 reps

** Curl easy ** (Superset 6)
- Total Volume: 154 Kg
- Total Sets: 1
- Total Reps: 20
- 7.7 kgs x 20 reps [PR]

** Hammer Curl ** (Superset 6)
- Total Volume: 84,7 Kg
- Total Sets: 1
- Total Reps: 11
- 7.7 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 246,4 Kg
- Total Sets: 1
- Total Reps: 32
- 7.7 kgs x 32 reps [PR]

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Burpee (Seal) ** (Superset 3)
- Total Sets: 1
- Total Reps: 6
- 6 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 3)
- Total Volume: 48 Kg
- Total Sets: 1
- Total Reps: 2
- 24.0 kgs x 2 reps

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

Und heute noch das Frühstück der Stars
Quark
Wasser
Haferflocken
Zartbitter Schokolade
topping
Kokosflocken
Haferflocken
Kürbiskerne
Sonnenblumenkerne

Plus ein geopfertes Vitamin Gummibärchen

IMG_20241113_060943.jpg

[Folterkeller]

Heute hatte ich nur eine kurze Nacht, da es von der Arbeit gestern noch eine Abendveranstaltung gab.
Leider war das angebotene Essen (sehr Meeresfrüchte und Salat lastig) so überhaupt nicht mein Geschmack Und bin arg hungrig ins Bett

Das Training lief mit Koffein dann aber eigentlich sehr gut

► Text anzeigen

FitNotes Workout - Donnerstag 14th November 2024
Total Volume: 12.498,6 Kg
Total Sets: 51
Total Reps: 770

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

** Swing One Hand ** (Superset 4)
- Total Volume: 768 Kg
- Total Sets: 1
- Total Reps: 32
- 24.0 kgs x 32 reps

** Swing ** (Superset 4)
- Total Volume: 336 Kg
- Total Sets: 1
- Total Reps: 14
- 24.0 kgs x 14 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 844,7 Kg
- Total Sets: 5
- Total Reps: 47
- 13.6 kgs x 10 reps
- 18.8 kgs x 10 reps
- 28.1 kgs x 7 reps [PR]
- 18.8 kgs x 10 reps
- 13.6 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.689,4 Kg
- Total Sets: 5
- Total Reps: 94
- 13.6 kgs x 20 reps
- 18.8 kgs x 20 reps
- 28.1 kgs x 14 reps [PR]
- 18.8 kgs x 20 reps
- 13.6 kgs x 20 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 2.534,1 Kg
- Total Sets: 5
- Total Reps: 141
- 13.6 kgs x 30 reps
- 18.8 kgs x 30 reps
- 28.1 kgs x 21 reps [PR]
- 18.8 kgs x 30 reps
- 13.6 kgs x 30 reps

** Sit Ups Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 75
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.008 Kg
- Total Sets: 4
- Total Reps: 50
- 20.0 kgs x 16 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 16 reps
- 16.0 kgs x 8 reps

** Squat **
- Total Volume: 688 Kg
- Total Sets: 2
- Total Reps: 8
- 86.0 kgs x 4 reps
- 86.0 kgs x 4 reps

** Deadlift **
- Total Volume: 736 Kg
- Total Sets: 2
- Total Reps: 8
- 92.0 kgs x 4 reps
- 92.0 kgs x 4 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 407,4 Kg
- Total Sets: 1
- Total Reps: 14
- 29.1 kgs x 14 reps

** Lunges ** (Superset 2)
- Total Volume: 465,6 Kg
- Total Sets: 1
- Total Reps: 16
- 29.1 kgs x 16 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 42
- 16.0 kgs x 42 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 42
- 16.0 kgs x 42 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 297 Kg
- Total Sets: 2
- Total Reps: 30
- 9.9 kgs x 15 reps
- 9.9 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 99 Kg
- Total Sets: 2
- Total Reps: 10
- 9.9 kgs x 5 reps [PR]
- 9.9 kgs x 5 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 99 Kg
- Total Sets: 2
- Total Reps: 10
- 9.9 kgs x 5 reps [PR]
- 9.9 kgs x 5 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 188 Kg
- Total Sets: 2
- Total Reps: 10
- 18.8 kgs x 5 reps [PR]
- 18.8 kgs x 5 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 99 Kg
- Total Sets: 2
- Total Reps: 10
- 9.9 kgs x 5 reps [PR]
- 9.9 kgs x 5 reps

** Curl easy ** (Superset 7)
- Total Volume: 158,4 Kg
- Total Sets: 1
- Total Reps: 16
- 9.9 kgs x 16 reps [PR]

** Hammer Curl ** (Superset 7)
- Total Volume: 79,2 Kg
- Total Sets: 1
- Total Reps: 8
- 9.9 kgs x 8 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 217,8 Kg
- Total Sets: 1
- Total Reps: 22
- 9.9 kgs x 22 reps [PR]

** Pull Up **
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Burpee (Seal) **
- Total Sets: 1
- Total Reps: 7
- 7 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) **
- Total Volume: 64 Kg
- Total Sets: 1
- Total Reps: 2
- 32.0 kgs x 2 reps

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

Gestern kam noch der Plate Carrier

IMG_20241114_040305.jpg

Die Schultergurte liegen enger zusammen, was mir grundsätzlich gefallen würde. Aber das Gewicht sitzt tiefer als beim Rucker. Ggf relativiert sich das noch, wenn die Träger eingetragen sind.
Über der Gewichtsweste sitzt er aber erst einmal besser als der Rucker, da kleiner

Bisherige Fazit, als Zusatzgewicht Okay.
Zum Rucking würde er mir bislang nicht gefallen (wie gesagt, ggf trägt er sich noch ein und sitzt dadurch anders)
Für den Originalpreis hätte ich ihn retourniert oder mich geärgert. So behalte ich ihn erst einmal und teste ausführlicher als Zusatzgewicht. Fürs Rucking werde ich den aber nicht nutzen, denke ich

Mit 480 Gramm laut Küchenwaage ist er aber sehr leicht

[Leucko]

Wichtigstes Kriterium bei einem Plattenträger ist geringes Gewicht

[Folterkeller]

da wir ja gerade noch über dies olle Laufband gesprochen haben, wollte ich den GoRuck Plate Carrier zumindest einmal testen. Was bietet sich da besser an, als irgendeine Telefonkonferenz.

4.0 km - 55:07 min
9,1 kg Gewicht inkl dem Plate Carrier
4,3 kmh durchschnittlich, 1% Steigung
283,8 kcal bei einem Puls von um die 93 (Messung mit Polar Brustgurt)

Also wirklich langsam und easy.
Zum Vergleich:
Draußen gehe ich mit 16 kg die 4 km inkl. 30-40 Hm in 40 (+/-2) Minuten zügig und komme doch mehr ins schwitzen.
Bei 6 kmh auf dem Laufband habe ich allerdings das Gefühl, mich beim gehen zu überschlagen

Der Carrier ist aktuell noch mega steif. Der Rucker dagegen eingetragen und X-fach bequemer

[Folterkeller]

3,5 km in 35 Minuten Ruck mit dem Rucker und 16 kg

Der Rucker ist geiler

[Netzokhul]

Die engeren Gurt würden mir zum Beispiel nicht so gefallen.
Gut zu wissen.

[Folterkeller]

32,8 km Rad

IMG_20241114_155629.jpg

[Folterkeller]

Nach gestern war heute natürlich nicht viel drin
21 km Rolle, kurzer Ruck

[Folterkeller]

Heute ein Test zur gleichen Uhrzeit
4 km in 57,29 min ohne Gewicht
1% Steigung, konstant 4,2 kmh
284,1 kcal
Puls wieder um 92
Die Auswirkungen des Gewichts auf Puls und kcal ist also gleich 0

Jetzt könnte man natürlich noch höhere Gewichte testen, aber gerade habe ich da keinen Bock drauf

[Folterkeller]

FitNotes Workout - Samstag 16th November 2024
Total Volume: 14.229,6 Kg
Total Sets: 51
Total Reps: 876

Na die garstige Erkältung scheint mir nahezu überwunden zu sein.

Gestern hatte ich gut Muskelkater in den Beinen und war ordentlich müde. Da hat vorgestern dann zusammen mit dem Schlafdefizit richtig gescheppert.

Abends wurde mit geladen (selbstgemachte Pizza natürlich) und heute lief es dann ziemlich gut im Training

Vor allem der letzte (Cardio) Supersatz war richtig geil. Die Klimmzüge bis 20 flogen nur so durch.
Da fällt es mir momentan sehr schwer zu schätzen was da der PR bei Klimmzügen ausgeruht werden könnte.
Allerdings läuft es momentan super, sodass ich maximal versuche lieber bleiben lasse

Der Ruck lief auch wie geschmiert

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

** Swing One Hand ** (Superset 4)
- Total Volume: 816 Kg
- Total Sets: 1
- Total Reps: 34
- 24.0 kgs x 34 reps

** Swing ** (Superset 4)
- Total Volume: 408 Kg
- Total Sets: 1
- Total Reps: 17
- 24.0 kgs x 17 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 924,8 Kg
- Total Sets: 5
- Total Reps: 48
- 13.6 kgs x 10 reps
- 18.8 kgs x 10 reps
- 28.1 kgs x 8 reps [PR]
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.849,6 Kg
- Total Sets: 5
- Total Reps: 96
- 13.6 kgs x 20 reps
- 18.8 kgs x 20 reps
- 28.1 kgs x 16 reps [PR]
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 2.774,4 Kg
- Total Sets: 5
- Total Reps: 144
- 13.6 kgs x 30 reps
- 18.8 kgs x 30 reps
- 28.1 kgs x 24 reps [PR]
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Sit Ups Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 86
- 86 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.048 Kg
- Total Sets: 4
- Total Reps: 50
- 20.0 kgs x 20 reps
- 24.0 kgs x 12 reps
- 20.0 kgs x 16 reps
- 20.0 kgs x 2 reps

** Squat **
- Total Volume: 792 Kg
- Total Sets: 2
- Total Reps: 9
- 88.0 kgs x 4 reps
- 88.0 kgs x 5 reps

** Deadlift **
- Total Volume: 864 Kg
- Total Sets: 2
- Total Reps: 9
- 96.0 kgs x 4 reps
- 96.0 kgs x 5 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 582 Kg
- Total Sets: 1
- Total Reps: 20
- 29.1 kgs x 20 reps

** Lunges ** (Superset 2)
- Total Volume: 582 Kg
- Total Sets: 1
- Total Reps: 20
- 29.1 kgs x 20 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 768 Kg
- Total Sets: 1
- Total Reps: 32
- 24.0 kgs x 32 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 768 Kg
- Total Sets: 1
- Total Reps: 32
- 24.0 kgs x 32 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 376,2 Kg
- Total Sets: 2
- Total Reps: 38
- 9.9 kgs x 18 reps
- 9.9 kgs x 20 reps [PR]

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 11 reps
- 5.0 kgs x 12 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 11 reps
- 5.0 kgs x 12 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 230 Kg
- Total Sets: 2
- Total Reps: 23
- 10.0 kgs x 11 reps
- 10.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 11 reps
- 5.0 kgs x 12 reps

** Curl easy ** (Superset 7)
- Total Volume: 168,3 Kg
- Total Sets: 1
- Total Reps: 17
- 9.9 kgs x 17 reps [PR]

** Hammer Curl ** (Superset 7)
- Total Volume: 108,9 Kg
- Total Sets: 1
- Total Reps: 11
- 9.9 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 277,2 Kg
- Total Sets: 1
- Total Reps: 28
- 9.9 kgs x 28 reps [PR]

** Pull Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Burpee (Seal) ** (Superset 8)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 8)
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 3
- 32.0 kgs x 3 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.8 km - 48:00 [Intervalle]