FitNotes Workout - Montag 24th März 2025
Time: 04:14 – 04:41 (26m 21s)
Body Weight: 72.9 kgs
Total Volume: 1.704 Kg
Total Sets: 25
Total Reps: 478

26:21 ohne Tabata und Laufband

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

** Pull Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 50
- 15 reps
- 12 reps
- 12 reps
- 11 reps

** Push Up ** (Superset 1)
- Total Sets: 4
- Total Reps: 50
- 15 reps
- 12 reps
- 12 reps
- 11 reps

** Swing **
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 50
- 12.0 kgs x 50 reps

** Lunges Easy **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Crunches **
- Total Sets: 1
- Total Reps: 50
- 50 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 [10+10+5]

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 25
- 17 reps
- 8 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 25
- 17 reps
- 8 reps

** Step Ups 20" Box Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 26
- 18 reps
- 8 reps

** Side Lateral Dumbbell Raise Easy **
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 31 reps
- 5.0 kgs x 19 reps

** Curl easy ** (Superset 2)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Skullcrusher KH easy ** (Superset 2)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Forearms ** (Superset 2)
- Total Volume: 4 Kg
- Total Sets: 1
- Total Reps: 2
- 2.0 kgs x 2 reps [PR]

** Treadmill **
- Total Sets: 1
- 1.61 km - 14:14 [113 kcal]

FitNotes Workout - Dienstag 25th März 2025
Body Weight: 72.9 kgs
Total Volume: 0 Kg
Total Sets: 1
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 32.75 km - 1:00:00

FitNotes Workout - Sonntag 30th März 2025
Body Weight: 73.1 kgs
Total Volume: 18.433,4 Kg
Total Sets: 63
Total Reps: 921

Zeitumstellung hat super geklappt. Das hat der Wecker nämlich erst nach dem Aufstehen erledigt und die innere Uhr hat es eh noch nicht gecheckt


Gestern 7 km Ruck, 33 km Rad und den ganzen Tag unterwegs gewesen und nur zum Mittagessen kurz gesessen. Ich habe übelst Muskelkater

Gewichtsweste bekommt noch einmal ein Update auf 25,7 kg Ende nächster Woche. Damit ist das Spiel dann ausgeschöpft. Die billige Kettler Weste geht nicht drüber auf insgesamt 30,7 kg. Damit kann ich dann vermutlich leben

Drop Satz des Todes beim Clean & Press
Der untere Rücken explodiert förmlich. Der Muskelkater wird mich wahrscheinlich umbringen

Pausen insgesamt länger heute

Rechte Ellbogen zwickt kaum noch, Nacken ist okay, dafür ist der linke Oberschenkel seit der Radtour Donnerstag irgendwie verspannt

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

** Deadlift **
- Total Volume: 1.464 Kg
- Total Sets: 4
- Total Reps: 12
- 122.0 kgs x 3 reps
- 122.0 kgs x 3 reps
- 122.0 kgs x 3 reps
- 122.0 kgs x 3 reps

** Crunches **
- Total Sets: 1
- Total Reps: 120
- 120 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.305 Kg
- Total Sets: 5
- Total Reps: 50
- 23.4 kgs x 11 reps
- 28.4 kgs x 9 reps
- 28.4 kgs x 9 reps
- 28.4 kgs x 9 reps
- 23.4 kgs x 12 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.610 Kg
- Total Sets: 5
- Total Reps: 100
- 23.4 kgs x 22 reps
- 28.4 kgs x 18 reps
- 28.4 kgs x 18 reps
- 28.4 kgs x 18 reps
- 23.4 kgs x 24 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.915 Kg
- Total Sets: 5
- Total Reps: 150
- 23.4 kgs x 33 reps
- 28.4 kgs x 27 reps
- 28.4 kgs x 27 reps
- 28.4 kgs x 27 reps
- 23.4 kgs x 36 reps

** Squat **
- Total Volume: 980 Kg
- Total Sets: 3
- Total Reps: 10
- 92.0 kgs x 4 reps
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.104 Kg
- Total Sets: 12
- Total Reps: 102
- 32.0 kgs x 6 reps [PR] [1. Fast ein fail (Umsetzen verka...), dann ordentlich

Anschließend Drop des Todes]
- 28.0 kgs x 6 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 16.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 32.0 kgs x 6 reps
- 28.0 kgs x 8 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 12.0 kgs x 16 reps

** Pull Up Heavy Easy ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 2
- Total Reps: 28
- 10.2 kgs x 15 reps
- 10.2 kgs x 13 reps

** Push Up Heavy Easy ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 2
- Total Reps: 28
- 10.2 kgs x 15 reps
- 10.2 kgs x 13 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 16 reps
- 10.2 kgs x 14 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 1
- Total Reps: 16
- 10.2 kgs x 16 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 163,2 Kg
- Total Sets: 1
- Total Reps: 16
- 10.2 kgs x 16 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 399 Kg
- Total Sets: 3
- Total Reps: 30
- 13.3 kgs x 10 reps
- 13.3 kgs x 10 reps
- 13.3 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- 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

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- 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

** Shrugs ** (Superset 4)
- Total Volume: 3.360 Kg
- Total Sets: 3
- Total Reps: 60
- 56.0 kgs x 20 reps
- 56.0 kgs x 20 reps
- 56.0 kgs x 20 reps

** Curl ** (Superset 5)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 226,1 Kg
- Total Sets: 1
- Total Reps: 17
- 13.3 kgs x 17 reps

** Curl easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 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: 210 Kg
- Total Sets: 1
- Total Reps: 42
- 5.0 kgs x 42 reps

** Forearms ** (Superset 5)
- Total Volume: 8,8 Kg
- Total Sets: 1
- Total Reps: 2
- 4.4 kgs x 2 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 36:00 [Intervalle]