•● in progress ●•

[Folterkeller]

FitNotes Workout - Sonntag 21st Januar 2024
Total Volume: 9.274,5 Kg
Total Sets: 40
Total Reps: 393

** Tabata Abs **
- Total Sets: 1
- 04:00 [Plank, Ab-Wheel, Crunches]

** Clean & Jerk KB Two Hands (Total Weight) **
- Total Volume: 396 Kg
- Total Sets: 2
- Total Reps: 9
- 44.0 kgs x 5 reps
- 44.0 kgs x 4 reps

** Deadlift **
- Total Volume: 1.032 Kg
- Total Sets: 2
- Total Reps: 12
- 86.0 kgs x 5 reps
- 86.0 kgs x 7 reps

** Sit Ups **
- Total Volume: 660 Kg
- Total Sets: 2
- Total Reps: 30
- 22.0 kgs x 15 reps
- 22.0 kgs x 15 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 499,7 Kg
- Total Sets: 3
- Total Reps: 19
- 26.3 kgs x 6 reps
- 26.3 kgs x 6 reps
- 26.3 kgs x 7 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 657,5 Kg
- Total Sets: 3
- Total Reps: 25
- 26.3 kgs x 8 reps
- 26.3 kgs x 8 reps
- 26.3 kgs x 9 reps

** Squat **
- Total Volume: 1.804 Kg
- Total Sets: 3
- Total Reps: 22
- 82.0 kgs x 6 reps
- 82.0 kgs x 7 reps
- 82.0 kgs x 9 reps

** Chin Up ** (Superset 1)
- Total Volume: 273 Kg
- Total Sets: 2
- Total Reps: 13
- 21.0 kgs x 6 reps
- 21.0 kgs x 7 reps [PR]

** Push Up Diamond ** (Superset 1)
- Total Volume: 357 Kg
- Total Sets: 2
- Total Reps: 17
- 21.0 kgs x 8 reps
- 21.0 kgs x 9 reps [PR]

** Lunges ** (Superset 1)
- Total Volume: 928 Kg
- Total Sets: 2
- Total Reps: 40
- 21.0 kgs x 20 reps
- 25.4 kgs x 20 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 380,8 Kg
- Total Sets: 2
- Total Reps: 28
- 13.6 kgs x 15 reps
- 13.6 kgs x 13 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 380,8 Kg
- Total Sets: 2
- Total Reps: 28
- 13.6 kgs x 15 reps
- 13.6 kgs x 13 reps

** Legs Extension ** (Superset 3)
- Total Volume: 800 Kg
- Total Sets: 2
- Total Reps: 20
- 40.0 kgs x 10 reps [PR]
- 40.0 kgs x 10 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 328,9 Kg
- Total Sets: 2
- Total Reps: 23
- 14.3 kgs x 12 reps
- 14.3 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 12 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 115 Kg
- Total Sets: 2
- Total Reps: 23
- 5.0 kgs x 12 reps
- 5.0 kgs x 11 reps

** Curl ** (Superset 5)
- Total Volume: 232,3 Kg
- Total Sets: 2
- Total Reps: 26
- 14.3 kgs x 11 reps
- 5.0 kgs x 15 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 314,5 Kg
- Total Sets: 2
- Total Reps: 35
- 14.3 kgs x 15 reps [PR]
- 5.0 kgs x 20 reps

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

** Rucking (16 kg Minimum) **
- Total Sets: 1
- 4.8 km - 52:00 [Mit Besuch auf der Hundewiese]

[Folterkeller]

FitNotes Workout - Montag 22nd Januar 2024
Total Volume: 6.655,5 Kg
Total Sets: 38
Total Reps: 304

Ich habe heute ein bisschen was verändert. Ein paar Übungen raus und dafür vorne etwas ausgebaut. Es lief in Summe ziemlich flüssig durch mit gutem Pump.
Das Gesamtvolumen erscheint deutlich geringer. Das täuscht aber, da ich im Warm-Up Zwei komplexe Übungen hatte

** Tabata Abs **
- Total Sets: 1
- 04:00 [Plank, Ab-Wheel, Crunches]

** 3 Pull Up & 6 Push Up & 9 Squat **
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 5
- 16.0 kgs x 5 reps [3:57 min]

** Clean & Squat & Jerk KB (Gesamtgewicht) **
- Total Volume: 308 Kg
- Total Sets: 2
- Total Reps: 7
- 44.0 kgs x 3 reps
- 44.0 kgs x 4 reps

** Deadlift **
- Total Volume: 1.032 Kg
- Total Sets: 2
- Total Reps: 12
- 86.0 kgs x 7 reps
- 86.0 kgs x 5 reps

** Sit Ups **
- Total Volume: 528 Kg
- Total Sets: 2
- Total Reps: 22
- 24.0 kgs x 12 reps
- 24.0 kgs x 10 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 499,7 Kg
- Total Sets: 3
- Total Reps: 19
- 26.3 kgs x 7 reps
- 26.3 kgs x 6 reps
- 26.3 kgs x 6 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 657,5 Kg
- Total Sets: 3
- Total Reps: 25
- 26.3 kgs x 9 reps
- 26.3 kgs x 8 reps
- 26.3 kgs x 8 reps

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

** Push Up **
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Squat **
- Total Volume: 1.598 Kg
- Total Sets: 5
- Total Reps: 22
- 86.0 kgs x 3 reps
- 86.0 kgs x 4 reps
- 86.0 kgs x 4 reps [Drop]
- 72.0 kgs x 4 reps
- 52.0 kgs x 7 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 258,4 Kg
- Total Sets: 2
- Total Reps: 19
- 13.6 kgs x 10 reps
- 13.6 kgs x 9 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 258,4 Kg
- Total Sets: 2
- Total Reps: 19
- 13.6 kgs x 10 reps
- 13.6 kgs x 9 reps

** Legs Extension ** (Superset 3)
- Total Volume: 600 Kg
- Total Sets: 2
- Total Reps: 15
- 40.0 kgs x 8 reps
- 40.0 kgs x 7 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 243,1 Kg
- Total Sets: 2
- Total Reps: 17
- 14.3 kgs x 9 reps
- 14.3 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 85 Kg
- Total Sets: 2
- Total Reps: 17
- 5.0 kgs x 9 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Curl ** (Superset 5)
- Total Volume: 179,4 Kg
- Total Sets: 2
- Total Reps: 21
- 14.3 kgs x 8 reps
- 5.0 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 238 Kg
- Total Sets: 2
- Total Reps: 29
- 14.3 kgs x 10 reps
- 5.0 kgs x 19 reps

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

[Netzokhul]

Geringeres Volumen wäre auch niemandem aufgefallen

[Folterkeller]

Da gerade andere Baustellen anstehen:

Werter Ebiator, würdest du hier bitte einmal pausieren?

[Netzokhul]

Da gerade andere Baustellen anstehen:

Werter Ebiator, würdest du hier bitte einmal pausieren?

Hast da wohl den falschen Knopf erwischt.
Finde es zwar schade, aber helfe trotzdem mal aus.
[mention]Ebiator [/mention]

[Ebiator]

[mod=Ebiator]Auf Wunsch des TE vorerst geschlossen [/mod]