•● still in progress ●•

[Folterkeller]

FitNotes Workout - Dienstag 7th Januar 2025
Body Weight: 74.2 kgs

Tja, nachdem hier gestern doch ein ziemlich frisches Lüftchen wehte und der Wetterbericht mir weiterhin nicht zusagt, heute Rolle statt Rad zur Firma.
Ich ahne schon, dass es dieses Jahr wenig Kilometer werden

** Cycling Rolle **
- Total Sets: 2
- 30.0 km - 48:33
- 5.0 km - 09:15 [Cool down]

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

[Folterkeller]

FitNotes Workout - Mittwoch 8th Januar 2025
Body Weight: 74.2 kgs
Total Volume: 12.037,7 Kg
Total Sets: 47
Total Reps: 605

Heute war das Motto:

Pulse, Sweat, Pump

Vor allem der Puls ging heute durch die Decke.
Die Vorermüdung der Deadlift auf die Pull Up scheint übrigens ziemlich hoch bei mir zu sein. Ich merke, dass der Rücken ziemlich platt ist und deutlich mehr aus den Armen kommt (Pump)

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

** Deadlift **
- Total Volume: 2.550 Kg
- Total Sets: 4
- Total Reps: 25
- 102.0 kgs x 6 reps
- 102.0 kgs x 6 reps
- 102.0 kgs x 6 reps
- 102.0 kgs x 7 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.015,2 Kg
- Total Sets: 5
- Total Reps: 54
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps [11. War schon knapp]
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.030,4 Kg
- Total Sets: 5
- Total Reps: 108
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- 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

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Squat **
- Total Volume: 1.932 Kg
- Total Sets: 4
- Total Reps: 21
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.040 Kg
- Total Sets: 4
- Total Reps: 40
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 300,8 Kg
- Total Sets: 1
- Total Reps: 16
- 18.8 kgs x 16 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 338,8 Kg
- Total Sets: 2
- Total Reps: 28
- 12.1 kgs x 15 reps
- 12.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 15 reps
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 15 reps
- 5.0 kgs x 13 reps

** Curl ** (Superset 5)
- Total Volume: 157,3 Kg
- Total Sets: 1
- Total Reps: 13
- 12.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 242 Kg
- Total Sets: 1
- Total Reps: 20
- 12.1 kgs x 20 reps

** Curl easy ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 155 Kg
- Total Sets: 1
- Total Reps: 31
- 5.0 kgs x 31 reps

** Chin Up ** (Superset 5)
- Total Sets: 1
- Total Reps: 11
- 11 reps

** Push Up Diamond ** (Superset 5)
- Total Sets: 1
- Total Reps: 17
- 17 reps

** Treadmill **
- Total Sets: 1
- 1.03 km - 08:00

Schönes Training in Summe

[Folterkeller]

Heute war ich ziemlich platt von gestern. Aus den Beinen war nicht viel raus zu holen. Ich konnte mich zu 30 km Rolle und die Standard Ruck Runde durchringen.
Mittagsworkout 45 Minuten Schnee schieben

Das vorgekochte essen für morgen habe ich auch schon direkt gegessen. Es war so lecker

[HungrigerBiber]

Mirin meal prep wegsnacken

[Folterkeller]

FitNotes Workout - Freitag 10th Januar 2025
Body Weight: 74.2 kgs
Total Volume: 12.606,1 Kg
Total Sets: 51
Total Reps: 697

Irgendwie war heute überall quasi voll Out . Ganze Wiederholungen waren am Ende nicht mehr drin. Schuld waren
Pump (und Puls)
Die waren bereits nach einem Satz richtig grenzwertig. Quasi schon widerlich. Der Opferkörper ist aufgegangen wie eine Hefeteig.
Allein vom Muskelgefühl hätte heute die Hälfte locker gereicht

Da muss ich auf jeden Fall die Ernährung anpassen. Vielleicht am ehesten die Kohlenhydrate Abends reduzieren? (Und nicht die meal prep am Abend weg futtern?)

Ansonsten Stampfe ich die Sätze rigoros ein

Sportliche 80 Minuten plus Laufband

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

** Deadlift **
- Total Volume: 2.652 Kg
- Total Sets: 4
- Total Reps: 26
- 102.0 kgs x 6 reps
- 102.0 kgs x 6 reps
- 102.0 kgs x 7 reps
- 102.0 kgs x 7 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.034 Kg
- Total Sets: 6
- Total Reps: 55
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 1 rep

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.068 Kg
- Total Sets: 6
- Total Reps: 110
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 2 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.504 Kg
- Total Sets: 5
- Total Reps: 80
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Crunches **
- Total Sets: 1
- Total Reps: 60
- 60 reps [Um von Puls und Pump runterzukommen. Hat wenig gebracht ]

** Squat **
- Total Volume: 2.024 Kg
- Total Sets: 4
- Total Reps: 22
- 92.0 kgs x 5 reps
- 92.0 kgs x 5 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.092 Kg
- Total Sets: 4
- Total Reps: 42
- 26.0 kgs x 12 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 376 Kg
- Total Sets: 1
- Total Reps: 20
- 18.8 kgs x 20 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 350,9 Kg
- Total Sets: 2
- Total Reps: 29
- 12.1 kgs x 15 reps
- 12.1 kgs x 14 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 145 Kg
- Total Sets: 2
- Total Reps: 29
- 5.0 kgs x 15 reps
- 5.0 kgs x 14 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 145 Kg
- Total Sets: 2
- Total Reps: 29
- 5.0 kgs x 15 reps
- 5.0 kgs x 14 reps

** Curl ** (Superset 5)
- Total Volume: 169,4 Kg
- Total Sets: 1
- Total Reps: 14
- 12.1 kgs x 14 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 242 Kg
- Total Sets: 1
- Total Reps: 20
- 12.1 kgs x 20 reps

** Curl easy ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 18
- 5.0 kgs x 18 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 1
- Total Reps: 33
- 5.0 kgs x 33 reps

** Chin Up ** (Superset 5)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Push Up Diamond ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Treadmill **
- Total Sets: 2
- 0.95 km - 07:00 [Intervalle]
- 0.4 km - 02:40

[Leucko]

Bist also voll out gegangen mit deinem Opferkörper?

[Folterkeller]

Jetzt erst gesehen

make my day

Freudscher Versprecher

[Netzokhul]

Oder wirklich die Sätze reduzieren?
Oder Salz in Mealprep?

[Folterkeller]

Hähnchen in Ananas Curry kokossoße. Das Ganze natürlich sehr gut gewürzt und dazu Reis.

Hätte mir eigentlich klar sein können, dass das nicht gut endet

[Folterkeller]

Mehr als die Hälfte ist mittlerweile geschnitten.

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[Jay]

Was für ein Ziel verfolgst du eigentlich bei deinem Krafttraining bzw. was möchtest du damit erreichen?

[Folterkeller]

Gar keines. Fit bleiben und Spaß haben

[Folterkeller]

Erst 33 km Rolle und dann ein ziemlich glatter Ruck.

[Folterkeller]

FitNotes Workout - Sonntag 12th Januar 2025
Body Weight: 74.4 kgs
Total Volume: 16.214,3 Kg
Total Sets: 70
Total Reps: 913

Gestern bin ich noch spontan 20 km Rad gefahren zu Terminen. Diese nasse Kälte ging gar nicht. Trotz guter Kleidung war das echt eklig. Das zog mir regelrecht die Energie aus dem Körper. Ich habe nicht einmal für ein Foto anhalten wollen und war froh, als ich im warmem war

Ernährung war gestern Abend aufgrund spontanen Essengehens nicht wie erhofft. Aber das Training war trotzdem deutlich erträglicher. Allerdings habe ich es auch etwas angepasst

Die letzte Klimmzugrunde wurde trotzdem übel

Witzigerweise war heute der "Core" das erste Mal so richtig durch

Körpergewicht dürfte quasi nur Wasser sein. Ich hatte gestern so einen Brand...

90 Minuten ohne Ruck

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

** Deadlift **
- Total Volume: 3.600 Kg
- Total Sets: 5
- Total Reps: 50
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.128 Kg
- Total Sets: 6
- Total Reps: 60
- 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
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.256 Kg
- Total Sets: 6
- Total Reps: 120
- 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
- 18.8 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.128 Kg
- Total Sets: 6
- Total Reps: 60
- 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
- 18.8 kgs x 10 reps

** Pull Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 20
- 10 reps
- 10 reps

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

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

** Squat **
- Total Volume: 3.600 Kg
- Total Sets: 5
- Total Reps: 50
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.440 Kg
- Total Sets: 5
- Total Reps: 60
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 376 Kg
- Total Sets: 2
- Total Reps: 20
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 376 Kg
- Total Sets: 2
- Total Reps: 20
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 576 Kg
- Total Sets: 2
- Total Reps: 20
- 28.8 kgs x 10 reps
- 28.8 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 399,3 Kg
- Total Sets: 3
- Total Reps: 33
- 12.1 kgs x 11 reps
- 12.1 kgs x 11 reps
- 12.1 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- 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 4)
- 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 5)
- Total Volume: 242 Kg
- Total Sets: 2
- Total Reps: 20
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 363 Kg
- Total Sets: 2
- Total Reps: 30
- 12.1 kgs x 15 reps
- 12.1 kgs x 15 reps

** Curl easy ** (Superset 5)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Chin Up ** (Superset 5)
- Total Sets: 2
- Total Reps: 18
- 9 reps
- 9 reps

** Push Up Diamond ** (Superset 5)
- Total Sets: 2
- Total Reps: 26
- 13 reps
- 13 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.35 km - 53:00

[Folterkeller]

Ich hänge wieder zwischen 2 Trainingstagen fest, da es morgen aufs Rad gehen sollte allerdings Voraussicht nach

Daher habe ich einfach ein "halbes gestern" gemacht.

FitNotes Workout - Montag 13th Januar 2025
Body Weight: 74.9 kgs
Total Volume: 8.258,4 Kg
Total Sets: 70
Total Reps: 470

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

** Deadlift **
- Total Volume: 1.800 Kg
- Total Sets: 5
- Total Reps: 25
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 564 Kg
- Total Sets: 6
- Total Reps: 30
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.128 Kg
- Total Sets: 6
- Total Reps: 60
- 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
- 18.8 kgs x 10 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 564 Kg
- Total Sets: 6
- Total Reps: 30
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps

** Pull Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 10
- 5 reps
- 5 reps

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

** Crunches ** (Superset 2)
- Total Sets: 2
- Total Reps: 60
- 30 reps
- 30 reps

** Squat **
- Total Volume: 1.800 Kg
- Total Sets: 5
- Total Reps: 25
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps
- 72.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 720 Kg
- Total Sets: 5
- Total Reps: 30
- 24.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 24.0 kgs x 6 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 188 Kg
- Total Sets: 2
- Total Reps: 10
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 188 Kg
- Total Sets: 2
- Total Reps: 10
- 18.8 kgs x 5 reps
- 18.8 kgs x 5 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 345,6 Kg
- Total Sets: 2
- Total Reps: 12
- 28.8 kgs x 6 reps
- 28.8 kgs x 6 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 217,8 Kg
- Total Sets: 3
- Total Reps: 18
- 12.1 kgs x 6 reps
- 12.1 kgs x 6 reps
- 12.1 kgs x 6 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 90 Kg
- Total Sets: 3
- Total Reps: 18
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 90 Kg
- Total Sets: 3
- Total Reps: 18
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps

** Curl ** (Superset 5)
- Total Volume: 145,2 Kg
- Total Sets: 2
- Total Reps: 12
- 12.1 kgs x 6 reps
- 12.1 kgs x 6 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 217,8 Kg
- Total Sets: 2
- Total Reps: 18
- 12.1 kgs x 9 reps
- 12.1 kgs x 9 reps

** Curl easy ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 12
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 40 Kg
- Total Sets: 2
- Total Reps: 8
- 5.0 kgs x 4 reps
- 5.0 kgs x 4 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Chin Up ** (Superset 5)
- Total Sets: 2
- Total Reps: 10
- 5 reps
- 5 reps

** Push Up Diamond ** (Superset 5)
- Total Sets: 2
- Total Reps: 14
- 7 reps
- 7 reps

** Treadmill **
- Total Sets: 1
- 1.69 km - 15:00