•● still in progress ●•

[Folterkeller]

ABBC3_SPOILER_SHOW

FitNotes Workout - Donnerstag 25th Dezember 2025
Total Volume: 11.128,1 Kg
Total Sets: 66
Total Reps: 1192

Obligatorische Kirche gestern war ziemlich kalt und ich habe ordentlich Zug bekommen. Verspannungen rechts.

Essen war definitiv zu viel gestern



Nachdem das Volumen eindeutig viel zu gut lief, habe ich heute langsam Gewicht integriert



7:36 Runde 1-5
9:00 Runde 6-8
13 min schwere Clean & Press
21:35 3. Supersatz

1:16 gesamt

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 965 Kg
- Total Sets: 8
- Total Reps: 50
- 18.8 kgs x 5 reps [Pronation 45 Grad]
- 18.8 kgs x 5 reps [Neutral]
- 18.8 kgs x 5 reps [Supination 45 Grad]
- 18.8 kgs x 5 reps [Chin Up]
- 18.8 kgs x 5 reps [42,4 mm]
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 23.8 kgs x 5 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.930 Kg
- Total Sets: 8
- Total Reps: 100
- 18.8 kgs x 10 reps [Fist]
- 18.8 kgs x 10 reps [Incline]
- 18.8 kgs x 10 reps [One Leg]
- 18.8 kgs x 10 reps [Diamond]
- 18.8 kgs x 10 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 23.8 kgs x 10 reps

** Squat Vest ** (Superset 1)
- Total Volume: 2.895 Kg
- Total Sets: 8
- Total Reps: 150
- 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
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 23.8 kgs x 15 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.800 Kg
- Total Sets: 9
- Total Reps: 90
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 90
- 30 reps
- 30 reps
- 30 reps

** Pull Up ** (Superset 7)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 7)
- Total Sets: 3
- Total Reps: 120
- 40 reps
- 40 reps
- 40 reps

** Air Squat ** (Superset 7)
- Total Sets: 3
- Total Reps: 180
- 60 reps
- 60 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 7)
- Total Volume: 1.440 Kg
- Total Sets: 3
- Total Reps: 120
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 308 Kg
- Total Sets: 1
- Total Reps: 10
- 30.8 kgs x 10 reps [PR] [18.8 Weste + 12 kg KB]

** Step Ups 20" Box To Back Lunges Heavy ** (Superset 3)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** TRX Pistols Heavy ** (Superset 3)
- Total Volume: 112,8 Kg
- Total Sets: 1
- Total Reps: 6
- 18.8 kgs x 6 reps

** Row Parallettes Heavy ** (Superset 4)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Dip Parallettes Heavy ** (Superset 4)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Row Rings Heavy ** (Superset 4)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Dips Rings Heavy ** (Superset 4)
- Total Volume: 150,4 Kg
- Total Sets: 1
- Total Reps: 8
- 18.8 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 95 Kg
- Total Sets: 1
- Total Reps: 19
- 5.0 kgs x 19 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:48

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:30 [Minus 6 Grad plus Ostwind.]

Frohe Weihnachten

[Folterkeller]

ABBC3_SPOILER_SHOW

FitNotes Workout - Freitag 26th Dezember 2025
Total Volume: 4.955,5 Kg
Total Sets: 80
Total Reps: 1584

Ach Mist, Verspannungen rechts wurden eher mieser (vor allem bei den Ring Dips) und ich habe mir die Ferse aufgerissen. Beides eher doof und beim Ruck echt Schrott. Morgen werde ich Mal den Hüftgurt dran machen in der Hoffnung, dass Gewicht so zu verlagern...

19:48 Runde 1-5
39:33 Runde 6-11

Insgesamt 91 sehr Trödelige Minuten

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

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 150
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 300
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 20 reps
- 24 reps
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 40 reps

** Air Squat ** (Superset 1)
- Total Sets: 11
- Total Reps: 450
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 36 reps
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.000 Kg
- Total Sets: 11
- Total Reps: 300
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 168 Kg
- Total Sets: 1
- Total Reps: 14
- 12.0 kgs x 14 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Row Rings ** (Superset 7)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Dips Rings ** (Superset 7)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** TRX Pistol ** (Superset 7)
- Total Sets: 3
- Total Reps: 28
- 12 reps
- 8 reps
- 8 reps

** Side Lateral Dumbbell Raise ** (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 ** (Superset 5)
- Total Volume: 127,5 Kg
- Total Sets: 2
- Total Reps: 17
- 7.5 kgs x 8 reps
- 7.5 kgs x 9 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 8 reps
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 36
- 18 reps
- 18 reps

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Rucking 16 kg **
- Total Sets: 1
- 3.8 km - 41:30

[Folterkeller]

Wegen Einschleppung der Seuche war kurz Pause angesagt.
Es läuft jedoch bereits langsam wieder an. Über die Unterbrechung war ich aber nicht Happy. Dafür lief es zu gut im Training

Mein Immunsystem scheint momentan aber gut zu sein. Ich war deutlich schneller durch als der Rest

ABBC3_SPOILER_SHOW

FitNotes Workout - Mittwoch 31st Dezember 2025
Total Volume: 12.335,2 Kg
Total Sets: 75
Total Reps: 696

-Pull Up to Push Up Ratio von 1:2 auf 1:1
-Gewichte rauf
-Pausen länger

Für schnelle Ruck leider weiterhin zu glatt

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.570,8 Kg
- Total Sets: 10
- Total Reps: 64
- 23.4 kgs x 5 reps [Pronation 45 Grad]
- 23.4 kgs x 5 reps [Neutral]
- 23.4 kgs x 5 reps [Supination 45 Grad]
- 23.4 kgs x 5 reps [Chin Up]
- 23.4 kgs x 5 reps [42,4 mm]
- 23.4 kgs x 8 reps
- 23.4 kgs x 9 reps
- 28.4 kgs x 6 reps
- 30.6 kgs x 6 reps
- 23.4 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.570,8 Kg
- Total Sets: 10
- Total Reps: 64
- 23.4 kgs x 5 reps [Fist]
- 23.4 kgs x 5 reps [Incline]
- 23.4 kgs x 5 reps [One Leg]
- 23.4 kgs x 5 reps [Diamond]
- 23.4 kgs x 5 reps
- 23.4 kgs x 8 reps
- 23.4 kgs x 9 reps
- 28.4 kgs x 6 reps
- 30.6 kgs x 6 reps
- 23.4 kgs x 10 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.600,4 Kg
- Total Sets: 10
- Total Reps: 128
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 35.4 kgs x 16 reps
- 35.4 kgs x 18 reps
- 41.4 kgs x 12 reps
- 43.5 kgs x 12 reps
- 35.4 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.352 Kg
- Total Sets: 18
- Total Reps: 126
- 32.0 kgs x 2 reps [Drop]
- 28.0 kgs x 4 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 8 reps
- 16.0 kgs x 10 reps
- 12.0 kgs x 12 reps
- 32.0 kgs x 2 reps [Drop]
- 28.0 kgs x 4 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 8 reps
- 16.0 kgs x 10 reps
- 12.0 kgs x 12 reps
- 32.0 kgs x 2 reps
- 28.0 kgs x 4 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 8 reps
- 16.0 kgs x 10 reps
- 12.0 kgs x 12 reps

** Crunches **
- Total Sets: 1
- Total Reps: 33
- 33 reps

** Sit Ups **
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 72 Kg
- Total Sets: 1
- Total Reps: 3
- 24.0 kgs x 3 reps [2 x 12 kg KB]

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 8
- 12.0 kgs x 8 reps [23,4 Weste + 12 kg KB]

** Step Ups 20" Box To Back Lunges Heavy ** (Superset 3)
- Total Volume: 234 Kg
- Total Sets: 1
- Total Reps: 10
- 23.4 kgs x 10 reps

** TRX Pistols Heavy ** (Superset 3)
- Total Volume: 140,4 Kg
- Total Sets: 1
- Total Reps: 6
- 23.4 kgs x 6 reps [PR]

** Row Parallettes Heavy ** (Superset 4)
- Total Volume: 374,4 Kg
- Total Sets: 2
- Total Reps: 16
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps

** Dip Parallettes Heavy ** (Superset 4)
- Total Volume: 374,4 Kg
- Total Sets: 2
- Total Reps: 16
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 290 Kg
- Total Sets: 2
- Total Reps: 29
- 10.0 kgs x 16 reps
- 10.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 2
- Total Reps: 24
- 7.5 kgs x 14 reps
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 12 reps
- 5.0 kgs x 8 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:30

Guten Rutsch ins nächste Jahr

[Leucko]

Mirin Immunsystem haben.

[Folterkeller]

Frohes Neues

ABBC3_SPOILER_SHOW

Easy going als Einstieg ins neue Jahr

FitNotes Workout - Donnerstag 1st Januar 2026
Time: 05:45 – 07:14 (1h 29m)
Total Volume: 11.583,6 Kg
Total Sets: 64
Total Reps: 679

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.470,6 Kg
- Total Sets: 9
- Total Reps: 61
- 23.4 kgs x 5 reps [Pronation 45 Grad]
- 23.4 kgs x 5 reps [Neutral]
- 23.4 kgs x 5 reps [Supination 45 Grad]
- 23.4 kgs x 5 reps [Chin Up]
- 23.4 kgs x 5 reps [42,4 mm]
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 30.6 kgs x 6 reps
- 23.4 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.470,6 Kg
- Total Sets: 9
- Total Reps: 61
- 23.4 kgs x 5 reps [Fist]
- 23.4 kgs x 5 reps [Incline]
- 23.4 kgs x 5 reps [One Leg]
- 23.4 kgs x 5 reps [Diamond]
- 23.4 kgs x 5 reps [Decline]
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 30.6 kgs x 6 reps
- 23.4 kgs x 10 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.455,2 Kg
- Total Sets: 9
- Total Reps: 132
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 33.4 kgs x 10 reps
- 38.4 kgs x 20 reps
- 38.4 kgs x 20 reps
- 45.6 kgs x 12 reps
- 23.4 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.992 Kg
- Total Sets: 10
- Total Reps: 112
- 32.0 kgs x 2 reps [Drop]
- 28.0 kgs x 4 reps
- 24.0 kgs x 8 reps
- 20.0 kgs x 10 reps
- 16.0 kgs x 12 reps
- 12.0 kgs x 14 reps
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 14 reps
- 16.0 kgs x 16 reps
- 12.0 kgs x 20 reps

** Crunches **
- Total Sets: 1
- Total Reps: 36
- 36 reps

** Sit Ups **
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Push Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 4
- 24.0 kgs x 4 reps [2 x 12 kg KB]

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 8
- 12.0 kgs x 8 reps [23,4 Weste + 12 kg KB]

** Step Ups 20" Box To Back Lunges Heavy ** (Superset 3)
- Total Volume: 234 Kg
- Total Sets: 1
- Total Reps: 10
- 23.4 kgs x 10 reps

** TRX Pistols Heavy ** (Superset 3)
- Total Volume: 140,4 Kg
- Total Sets: 1
- Total Reps: 6
- 23.4 kgs x 6 reps

** Row Parallettes Heavy ** (Superset 4)
- Total Volume: 374,4 Kg
- Total Sets: 2
- Total Reps: 16
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps

** Dip Parallettes Heavy ** (Superset 4)
- Total Volume: 374,4 Kg
- Total Sets: 2
- Total Reps: 16
- 23.4 kgs x 8 reps
- 23.4 kgs x 8 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 260 Kg
- Total Sets: 2
- Total Reps: 26
- 10.0 kgs x 13 reps
- 10.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 20
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:15

[Netzokhul]

Das erste Workout 2026
Abgeliefert wie erwartet

[Folterkeller]

Heute gab es 30 km Rolle. Ansonsten nur Arbeiten und Hunderunden

[Folterkeller]

ABBC3_SPOILER_SHOW

FitNotes Workout - Samstag 3rd Januar 2026
Time: 04:13 – 05:53 (1h 39m)
Total Volume: 12.469,6 Kg
Total Sets: 70
Total Reps: 724

Die Verspannungen rechts halten sich seit Weihnachten Mal mehr und Mal weniger hartnäckig. Rucking scheint es allerdings weiter zu triggern, weshalb es erst einmal raus muss.
Row/Dips Ratio ebenfalls angepasst. Hier von 1:1 auf 2:1

Relativ gutes, entspanntes Training und wenig Gemecker aus den Verspannungen

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.574,4 Kg
- Total Sets: 9
- Total Reps: 66
- 23.4 kgs x 6 reps [Pronation 45 Grad]
- 23.4 kgs x 6 reps [Neutral]
- 23.4 kgs x 6 reps [Supination 45 Grad]
- 23.4 kgs x 6 reps [Chin Up]
- 23.4 kgs x 6 reps [42,4 mm]
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 28.4 kgs x 6 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.574,4 Kg
- Total Sets: 9
- Total Reps: 66
- 23.4 kgs x 6 reps [Fist]
- 23.4 kgs x 6 reps [Incline]
- 23.4 kgs x 6 reps [One Leg]
- 23.4 kgs x 6 reps [Diamond]
- 23.4 kgs x 6 reps [Decline]
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 23.4 kgs x 10 reps
- 28.4 kgs x 6 reps

** Squat Vest ** (Superset 1)
- Total Volume: 5.128,8 Kg
- Total Sets: 9
- Total Reps: 132
- 38.4 kgs x 12 reps
- 38.4 kgs x 12 reps
- 38.4 kgs x 12 reps
- 38.4 kgs x 12 reps
- 38.4 kgs x 12 reps
- 38.4 kgs x 20 reps
- 38.4 kgs x 20 reps
- 38.4 kgs x 20 reps
- 43.4 kgs x 12 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.684 Kg
- Total Sets: 7
- Total Reps: 68
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 28.0 kgs x 8 reps

** Sit Ups ** (Superset 2)
- Total Sets: 7
- Total Reps: 70
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Push Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 120 Kg
- Total Sets: 1
- Total Reps: 5
- 24.0 kgs x 5 reps [2 x 12 kg KB]

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 10
- 24.0 kgs x 10 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Step Ups 20" Box To Back Lunges Heavy **
- Total Volume: 280,8 Kg
- Total Sets: 1
- Total Reps: 12
- 23.4 kgs x 12 reps

** Row Parallettes Heavy ** (Superset 4)
- Total Volume: 514,8 Kg
- Total Sets: 2
- Total Reps: 22
- 23.4 kgs x 10 reps
- 23.4 kgs x 12 reps

** Dip Parallettes Heavy ** (Superset 4)
- Total Volume: 257,4 Kg
- Total Sets: 2
- Total Reps: 11
- 23.4 kgs x 5 reps
- 23.4 kgs x 6 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 300 Kg
- Total Sets: 3
- Total Reps: 30
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 225 Kg
- Total Sets: 3
- Total Reps: 30
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 3
- Total Reps: 30
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:52

** Treadmill **
- Total Sets: 1
- 1.13 km - 10:00

[Folterkeller]

70 min gemütlich Rolle (ohne Tacho)

[Folterkeller]

ABBC3_SPOILER_SHOW

FitNotes Workout - Montag 5th Januar 2026
Time: 04:09 – 05:45 (1h 36m)
Total Volume: 13.273,3 Kg
Total Sets: 65
Total Reps: 740

Positiv überrascht, dass es heute außergewöhnlich gut lief und sogar ein PR drin war.

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.631,2 Kg
- Total Sets: 8
- Total Reps: 68
- 23.4 kgs x 7 reps [Pronation 45 Grad]
- 23.4 kgs x 7 reps [Neutral]
- 23.4 kgs x 7 reps [Supination 45 Grad]
- 23.4 kgs x 7 reps [Chin Up]
- 23.4 kgs x 7 reps [42,4 mm]
- 23.4 kgs x 11 reps
- 23.4 kgs x 14 reps [PR] [Der alte PR ist schon 13 Monate alt gewesen in dem Bereich]
- 28.4 kgs x 8 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.631,2 Kg
- Total Sets: 8
- Total Reps: 68
- 23.4 kgs x 7 reps [Fist]
- 23.4 kgs x 7 reps [Incline]
- 23.4 kgs x 7 reps [One Leg]
- 23.4 kgs x 7 reps [Diamond]
- 23.4 kgs x 7 reps [Decline]
- 23.4 kgs x 11 reps
- 23.4 kgs x 14 reps
- 28.4 kgs x 8 reps

** Squat Vest ** (Superset 1)
- Total Volume: 5.710,4 Kg
- Total Sets: 8
- Total Reps: 136
- 41.4 kgs x 14 reps [Weste + Sandbag 18 kg]
- 41.4 kgs x 14 reps
- 41.4 kgs x 14 reps
- 41.4 kgs x 14 reps
- 41.4 kgs x 14 reps
- 41.4 kgs x 22 reps
- 41.4 kgs x 28 reps [PR]
- 46.4 kgs x 16 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.632 Kg
- Total Sets: 6
- Total Reps: 62
- 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 12 reps
- 28.0 kgs x 10 reps

** Sit Ups ** (Superset 2)
- Total Sets: 6
- Total Reps: 72
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Pull Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Push Up ** (Superset 7)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 3
- 32.0 kgs x 3 reps [2 x 16 kg KB]

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 10
- 24.0 kgs x 10 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Step Ups 20" Box To Back Lunges Heavy **
- Total Volume: 327,6 Kg
- Total Sets: 1
- Total Reps: 14
- 23.4 kgs x 14 reps

** Row Parallettes Heavy ** (Superset 4)
- Total Volume: 561,6 Kg
- Total Sets: 2
- Total Reps: 24
- 23.4 kgs x 12 reps
- 23.4 kgs x 12 reps

** Dip Parallettes Heavy ** (Superset 4)
- Total Volume: 280,8 Kg
- Total Sets: 2
- Total Reps: 12
- 23.4 kgs x 6 reps
- 23.4 kgs x 6 reps

** Side Lateral Dumbbell Raise ** (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

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 247,5 Kg
- Total Sets: 3
- Total Reps: 33
- 7.5 kgs x 11 reps
- 7.5 kgs x 11 reps
- 7.5 kgs x 11 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

** TRX Delts ** (Superset 5)
- Total Sets: 3
- Total Reps: 42
- 14 reps
- 14 reps
- 14 reps

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:52

** Treadmill **
- Total Sets: 1
- 1.13 km - 08:16 [3 Gras Steigung]

[Netzokhul]

Die Verspannungen rechts halten sich seit Weihnachten Mal mehr und Mal weniger hartnäckig. Rucking scheint es allerdings weiter zu triggern, weshalb es erst einmal raus muss.

Das wundert mich gar nicht.
Gleiche Erfahrung - eigentlich nach jedem Ruck - mal mehr und mal weniger eben und einer der Gründe wieso ich es kaum noch mache momentan.

[Folterkeller]

Naja, das Volumen war vergleichsweise zwar etwas höher, aber grundsätzlich nicht Welt bewegend.
8 Tage lang 4 km täglich ist nun wirklich nicht so viel und ich hatte schon schlimmere Phasen

Ob es in Verbindung mit dem hohen Volumen und der Verspannung durch den Zug dann wirklich der Tropfen war, der das Fass zum Überlaufen brachte, weiß ich nicht.
Aber kaum ist es raus, sind die Verspannungen wieder deutlich besser

Vom Tragegefühl mag ich die 5.11. tactec Gewichtsweste deutlich lieber, auch bei etwas höheren Lasten. Aber beim rucken bekomm ich da drin nen Hitzschlag

[Folterkeller]

30 km Rolle - 57 min
Also theoretisch easy going. In der Praxis war es eher zäh

[Folterkeller]

ABBC3_SPOILER_SHOW

FitNotes Workout - Mittwoch 7th Januar 2026
Time: 04:19 – 05:40 (1h 21m)
Total Volume: 9.576,2 Kg
Total Sets: 65
Total Reps: 1018

Der ursprünglich wieder gute Nacken wurde durch 30 min Testruck mit 13,6 kg Weste wieder getriggert und ich war etwas angefressen. Da die Weste heute morgen sich nicht so richtig sinnvoll anfühlte, ging es heute ohne weiter und es gab nur eine Runde als Finisher für das angeknackte Ego

44:50 erste Supersatz

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

** Pull Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 130
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 16 reps
- 20 reps
- 24 reps
- 10 reps [Cool down]
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 130
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 16 reps
- 20 reps
- 24 reps
- 10 reps
- 10 reps

** Squat Sandbag ** (Superset 1)
- Total Volume: 4.680 Kg
- Total Sets: 10
- Total Reps: 260
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps
- 18.0 kgs x 32 reps
- 18.0 kgs x 40 reps
- 18.0 kgs x 48 reps [PR]
- 18.0 kgs x 20 reps
- 18.0 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.080 Kg
- Total Sets: 10
- Total Reps: 130
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 252 Kg
- Total Sets: 1
- Total Reps: 14
- 18.0 kgs x 14 reps [Sandbag - interessante Variante]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 2
- Total Reps: 20
- 10 reps
- 10 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 260 Kg
- Total Sets: 2
- Total Reps: 26
- 10.0 kgs x 13 reps
- 10.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 195 Kg
- Total Sets: 2
- Total Reps: 26
- 7.5 kgs x 13 reps
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 13 reps
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 28
- 14 reps
- 14 reps

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Pull Up Heavy ** (Superset 2)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Squat Vest ** (Superset 2)
- Total Volume: 809,6 Kg
- Total Sets: 1
- Total Reps: 22
- 36.8 kgs x 22 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 336 Kg
- Total Sets: 1
- Total Reps: 14
- 24.0 kgs x 14 reps

[Folterkeller]

Die Beine waren von gestern übel müde und Rolle übelst langweilig

Im Anschluss habe ich mich noch schön auf der Hunderunde dank Glätte zwei Mal langgemacht

Super Start in den Tag