•● still in progress ●•

[Folterkeller]

Frostige -5 Grad sagte das Thermometer

35 km in exakt ruhigen 90 Minuten. Die Straßen waren zwar nicht glatt, aber bei den Temperaturen habe ich es nicht eilig.
Die Zehen wurden etwas kalt, ansonsten passte die Kleidung gut.

[Folterkeller]

-1 Grad auf dem Rückweg, aber konstant Gegenwind

Joah, da merkt man schon, dass ich die Strecke das letzte Mal Anfang Dezember gemacht habe.
Ab 20 wurde es wirklich zäh und ab 25 eklig. Ich hätte aber auch nicht zwischendrin versuchen sollen, an dem Typen mit Triathlonrad dranbleiben zu wollen. Das musste ich doch Recht zeitig verwerfen

35,4 km in 93 Minuten.

Da war ich schon froh, dass ich mit der kleinen Übersetzung gefahren bin

[Netzokhul]

Hehe
Da setzt das Gehirn aus wenn man andere Radfahrer sieht.

[Folterkeller]

Irgendwie schon. Und ich weiß doch, dass auf dem Rad mit der Übersetzung nicht viel drin ist.
Und trotzdem versucht man es immer wieder auf ein neues

[Folterkeller]

► Text anzeigen

FitNotes Workout - Mittwoch 15th Januar 2025
Body Weight: 73.4 kgs
Total Volume: 16.598 Kg
Total Sets: 67
Total Reps: 893

Gestern hat mich ziemlich gekillt. Abends war ich vollkommen platt


Heute ist Puls und Pump wieder ein Thema. Das Abendessen bot aber auch viele Kohlenhydrate und war auch ziemlich salzig.

Klimmzüge werden nicht besser. Ich schiebe es mal weiterhin auf das Kreuzheben davor und insbesondere auf die allgemeine Schlappheit dank gestern.
So lange zumindest das Muskelgefühl bleibt, kann ich damit leben

Grundsätzlich war das Training heute aber ne Qual, das viel Biss erfordert hat.
Da bin ich fast froh, dass ich frühestens nächste Woche wieder in die Firma mit dem Rad "möchte"

90 Minuten

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

** Deadlift **
- Total Volume: 3.620 Kg
- Total Sets: 5
- Total Reps: 50
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 74.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.162,8 Kg
- Total Sets: 7
- Total Reps: 71
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.325,6 Kg
- Total Sets: 7
- Total Reps: 142
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.162,8 Kg
- Total Sets: 7
- Total Reps: 71
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

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

** Squat **
- Total Volume: 3.620 Kg
- Total Sets: 5
- Total Reps: 50
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 74.0 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: 1.488 Kg
- Total Sets: 5
- Total Reps: 62
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 14 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 394,8 Kg
- Total Sets: 2
- Total Reps: 21
- 18.8 kgs x 11 reps
- 18.8 kgs x 10 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 394,8 Kg
- Total Sets: 2
- Total Reps: 21
- 18.8 kgs x 11 reps
- 18.8 kgs x 10 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 633,6 Kg
- Total Sets: 2
- Total Reps: 22
- 28.8 kgs x 12 reps
- 28.8 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 411,4 Kg
- Total Sets: 3
- Total Reps: 34
- 12.1 kgs x 11 reps
- 12.1 kgs x 12 reps
- 12.1 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 170 Kg
- Total Sets: 3
- Total Reps: 34
- 5.0 kgs x 11 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 170 Kg
- Total Sets: 3
- Total Reps: 34
- 5.0 kgs x 11 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 11 reps

** Curl ** (Superset 5)
- Total Volume: 254,1 Kg
- Total Sets: 2
- Total Reps: 21
- 12.1 kgs x 11 reps
- 12.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 375,1 Kg
- Total Sets: 2
- Total Reps: 31
- 12.1 kgs x 16 reps
- 12.1 kgs x 15 reps

** Curl easy ** (Superset 5)
- Total Volume: 125 Kg
- Total Sets: 2
- Total Reps: 25
- 5.0 kgs x 13 reps
- 5.0 kgs x 12 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 2
- Total Reps: 17
- 5.0 kgs x 9 reps
- 5.0 kgs x 8 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 205 Kg
- Total Sets: 2
- Total Reps: 41
- 5.0 kgs x 21 reps
- 5.0 kgs x 20 reps

** Chin Up ** (Superset 5)
- Total Sets: 2
- Total Reps: 19
- 10 reps
- 9 reps

** Push Up Diamond ** (Superset 5)
- Total Sets: 2
- Total Reps: 27
- 14 reps
- 13 reps

[Folterkeller]

Bisschen Rolle, bisschen Ruck und vorsichtshalber trete ich etwas kürzer die nächsten Tage. Die Gremlin hat ne fette Erkältung angeschleppt und da habe ich wenig Bock drauf
Und etwas Kreatives

Verstecken ist aktiviert

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[Netzokhul]

Stress hoch halten um Krankheit zu verhindern.

Nur direkt nach dem Training besser ein paar Stunden Abstand zur Keimschleuder.

[Folterkeller]

► Text anzeigen

FitNotes Workout - Freitag 17th Januar 2025
Body Weight: 73.9 kgs
Total Volume: 11.455,3 Kg
Total Sets: 44
Total Reps: 680

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

** Deadlift **
- Total Volume: 2.220 Kg
- Total Sets: 3
- Total Reps: 30
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 901 Kg
- Total Sets: 5
- Total Reps: 56
- 18.8 kgs x 11 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 11 reps
- 13.6 kgs x 11 reps
- 10.2 kgs x 11 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.802 Kg
- Total Sets: 5
- Total Reps: 112
- 18.8 kgs x 22 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 22 reps
- 13.6 kgs x 22 reps
- 10.2 kgs x 22 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 901 Kg
- Total Sets: 5
- Total Reps: 56
- 18.8 kgs x 11 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 11 reps
- 13.6 kgs x 11 reps
- 10.2 kgs x 11 reps

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

** Squat **
- Total Volume: 2.220 Kg
- Total Sets: 3
- Total Reps: 30
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.232 Kg
- Total Sets: 4
- Total Reps: 56
- 24.0 kgs x 14 reps
- 24.0 kgs x 14 reps
- 24.0 kgs x 14 reps
- 16.0 kgs x 14 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 403,2 Kg
- Total Sets: 1
- Total Reps: 14
- 28.8 kgs x 14 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 314,6 Kg
- Total Sets: 2
- Total Reps: 26
- 12.1 kgs x 14 reps
- 12.1 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 14 reps
- 5.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 14 reps
- 5.0 kgs x 12 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: 217,8 Kg
- Total Sets: 1
- Total Reps: 18
- 12.1 kgs x 18 reps

** Curl easy ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

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

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

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 37:00


FitNotes Workout - Samstag 18th Januar 2025
Body Weight: 73.9 kgs
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 25.0 km - 45:35

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 41:00

[Folterkeller]

► Text anzeigen

FitNotes Workout - Sonntag 19th Januar 2025
Body Weight: 73.3 kgs
Total Volume: 16.172,2 Kg
Total Sets: 60
Total Reps: 820

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

** Deadlift **
- Total Volume: 2.540 Kg
- Total Sets: 5
- Total Reps: 41
- 35.0 kgs x 13 reps
- 102.0 kgs x 5 reps
- 112.0 kgs x 5 reps
- 112.0 kgs x 5 reps
- 35.0 kgs x 13 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.240,2 Kg
- Total Sets: 7
- Total Reps: 71
- 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
- 10.2 kgs x 11 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.480,4 Kg
- Total Sets: 7
- Total Reps: 142
- 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
- 10.2 kgs x 22 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 2.253,2 Kg
- Total Sets: 7
- Total Reps: 43
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 45.2 kgs x 7 reps

** Crunches **
- Total Sets: 1
- Total Reps: 110
- 110 reps

** Squat **
- Total Volume: 2.002 Kg
- Total Sets: 4
- Total Reps: 21
- 92.0 kgs x 5 reps
- 96.0 kgs x 5 reps
- 102.0 kgs x 5 reps [Fast all Out]
- 92.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.580 Kg
- Total Sets: 6
- Total Reps: 64
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 20.0 kgs x 14 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 488,8 Kg
- Total Sets: 2
- Total Reps: 26
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 488,8 Kg
- Total Sets: 2
- Total Reps: 26
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 691,2 Kg
- Total Sets: 2
- Total Reps: 24
- 28.8 kgs x 12 reps
- 28.8 kgs x 12 reps

** Lunges ** (Superset 3)
- Total Volume: 998,2 Kg
- Total Sets: 2
- Total Reps: 28
- 28.8 kgs x 14 reps
- 42.5 kgs x 14 reps [PR]

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 363 Kg
- Total Sets: 2
- Total Reps: 30
- 12.1 kgs x 15 reps
- 12.1 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 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: 70 Kg
- Total Sets: 1
- Total Reps: 14
- 5.0 kgs x 14 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 175 Kg
- Total Sets: 1
- Total Reps: 35
- 5.0 kgs x 35 reps

** Chin Up ** (Superset 5)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Rucking 16 kg **
- Total Sets: 1
- 5.9 km - 59:00

[Netzokhul]

Verspätetes Loggen
Was ist da los?

[Folterkeller]

Gestern 60 min, 33 km Rolle

FitNotes Workout - Dienstag 21st Januar 2025
Body Weight: 73.7 kgs
Total Volume: 16.650,6 Kg
Total Sets: 60
Total Reps: 822

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

** Deadlift **
- Total Volume: 2.590 Kg
- Total Sets: 5
- Total Reps: 41
- 35.0 kgs x 13 reps
- 112.0 kgs x 5 reps
- 112.0 kgs x 5 reps
- 112.0 kgs x 5 reps
- 35.0 kgs x 13 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.278,4 Kg
- Total Sets: 7
- Total Reps: 68
- 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
- 18.8 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.556,8 Kg
- Total Sets: 7
- Total Reps: 136
- 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
- 18.8 kgs x 16 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 2.313,4 Kg
- Total Sets: 7
- Total Reps: 43
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 6 reps
- 53.8 kgs x 7 reps

** Crunches **
- Total Sets: 1
- Total Reps: 130
- 130 reps

** Squat **
- Total Volume: 2.208 Kg
- Total Sets: 4
- Total Reps: 24
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.620 Kg
- Total Sets: 6
- Total Reps: 66
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 20.0 kgs x 16 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 488,8 Kg
- Total Sets: 2
- Total Reps: 26
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 488,8 Kg
- Total Sets: 2
- Total Reps: 26
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 806,4 Kg
- Total Sets: 2
- Total Reps: 28
- 28.8 kgs x 14 reps
- 28.8 kgs x 14 reps

** Lunges ** (Superset 3)
- Total Volume: 1.020 Kg
- Total Sets: 2
- Total Reps: 24
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 283,8 Kg
- Total Sets: 2
- Total Reps: 22
- 12.9 kgs x 11 reps
- 12.9 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Curl ** (Superset 5)
- Total Volume: 141,9 Kg
- Total Sets: 1
- Total Reps: 11
- 12.9 kgs x 11 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 219,3 Kg
- Total Sets: 1
- Total Reps: 17
- 12.9 kgs x 17 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: 70 Kg
- Total Sets: 1
- Total Reps: 14
- 5.0 kgs x 14 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 175 Kg
- Total Sets: 1
- Total Reps: 35
- 5.0 kgs x 35 reps

** Chin Up ** (Superset 5)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 37:00

[Folterkeller]

Verstecken ist aktiviert

Um diesen versteckten Text lesen zu können, musst du registriert und angemeldet sein.

Heute nur etwas Rolle easy going

[Folterkeller]

FitNotes Workout - Donnerstag 23rd Januar 2025
Body Weight: 73.6 kgs
Total Volume: 16.966,7 Kg
Total Sets: 58
Total Reps: 788

Arbeit ist momentan etwas fordernder. Da fehlt mir morgens erst einmal akut die Motivation aufzustehen.
Das Training ging etwas schleppend an, hat sich dann aber eingegrooved

Es war aber eklig nah am Muskelversagen in diversen Sätzen heute.

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

** Deadlift **
- Total Volume: 2.600 Kg
- Total Sets: 5
- Total Reps: 41
- 35.0 kgs x 13 reps
- 112.0 kgs x 5 reps
- 114.0 kgs x 5 reps
- 112.0 kgs x 5 reps
- 35.0 kgs x 13 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.240,8 Kg
- Total Sets: 6
- Total Reps: 66
- 18.8 kgs x 12 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 9 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.519,2 Kg
- Total Sets: 6
- Total Reps: 134
- 18.8 kgs x 24 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 23 reps
- 18.8 kgs x 21 reps
- 18.8 kgs x 18 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 2.582,4 Kg
- Total Sets: 6
- Total Reps: 48
- 53.8 kgs x 8 reps
- 53.8 kgs x 8 reps
- 53.8 kgs x 8 reps
- 53.8 kgs x 8 reps
- 53.8 kgs x 8 reps
- 53.8 kgs x 8 reps

** Crunches **
- Total Sets: 1
- Total Reps: 135
- 135 reps

** Squat **
- Total Volume: 3.312 Kg
- Total Sets: 6
- Total Reps: 36
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.612 Kg
- Total Sets: 5
- Total Reps: 62
- 26.0 kgs x 10 reps
- 26.0 kgs x 14 reps [PR] [5 + 2]
- 26.0 kgs x 14 reps [5 + 2]
- 26.0 kgs x 14 reps [5 + 2]
- 26.0 kgs x 10 reps

** Pull Up Heavy Warm Up ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 2
- Total Reps: 14
- 18.8 kgs x 7 reps
- 18.8 kgs x 7 reps

** Push Up Heavy Warm Up ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 2
- Total Reps: 14
- 18.8 kgs x 7 reps
- 18.8 kgs x 7 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 633,6 Kg
- Total Sets: 2
- Total Reps: 22
- 28.8 kgs x 10 reps
- 28.8 kgs x 12 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 300,8 Kg
- Total Sets: 2
- Total Reps: 16
- 18.8 kgs x 8 reps
- 18.8 kgs x 8 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 300,8 Kg
- Total Sets: 2
- Total Reps: 16
- 18.8 kgs x 8 reps
- 18.8 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 296,7 Kg
- Total Sets: 2
- Total Reps: 23
- 12.9 kgs x 12 reps
- 12.9 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps

** Curl ** (Superset 5)
- Total Volume: 154,8 Kg
- Total Sets: 1
- Total Reps: 12
- 12.9 kgs x 12 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 232,2 Kg
- Total Sets: 1
- Total Reps: 18
- 12.9 kgs x 18 reps

** Curl easy ** (Superset 5)
- Total Volume: 95 Kg
- Total Sets: 1
- Total Reps: 19
- 5.0 kgs x 19 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 185 Kg
- Total Sets: 1
- Total Reps: 37
- 5.0 kgs x 37 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 41:00

[HungrigerBiber]

Starkes Training!
Hoffe die Belastung in der Arbeit zieht sich nicht zu lange hin. Ist absehbar wann es besser wird?

[Folterkeller]

Ähnlich wie bei dir ist gerade Hochphase. Die wird bei uns leider noch gute 3 Monate gehen und hat leider noch nicht einkaufen Peak erreicht.

Das Training lief tatsächlich ziemlich gut. Aber Muskelzittern habe ich selbst jetzt noch