Da morgen aller Voraussicht nach Rad fahren angesagt ist (sofern die Sturmprognose nicht noch bescheidener wird), heute nur easy Durchpumpen

FitNotes Workout - Montag 31st März 2025
Time: 04:14 – 04:38 (24m 22s)
Body Weight: 73.1 kgs
Total Volume: 4.600 Kg
Total Sets: 26
Total Reps: 450

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

** Deadlift Sandbag **
- Total Volume: 1.750 Kg
- Total Sets: 3
- Total Reps: 50
- 35.0 kgs x 21 reps
- 35.0 kgs x 17 reps
- 35.0 kgs x 12 reps

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

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

** Squat Sandbag **
- Total Volume: 1.750 Kg
- Total Sets: 2
- Total Reps: 50
- 35.0 kgs x 37 reps
- 35.0 kgs x 13 reps

** Sit Ups Easy **
- Total Sets: 2
- Total Reps: 50
- 33 reps
- 17 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 [32+18]

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 25
- 16 reps
- 9 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 2
- Total Reps: 25
- 16 reps
- 9 reps

** Side Lateral Dumbbell Raise Easy **
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 33 reps
- 5.0 kgs x 17 reps

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

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

** Treadmill **
- Total Sets: 1
- 1.61 km - 13:10

Heute habe ich Radfahren Mehrmals in Frage gestellt

2 Grad, moderater Ostwind von der Seite. Es war super kalt und da heute Nachmittag deutlich mehr Wind angesagt ist, wollte ich mich auch nicht schon komplett verausgaben.
Trotz viel Gemecker und Gefluche waren es gemütliche 1:29 für 35 km

Puh, der Rückweg war ätzend. Trotz Sonne und im windstillen sicherlich 16 Grad, war der Ostwind eiskalt und der Rückweg zog sich wie ein Kaugummi auf quälende 1:35. Als ob man gegen ne wand fährt.

Weil meine neue Freundin mein Leben optimieren möchte, teste ich ashwanga mit zma an. Ich bin gespannt

Was erhoffen Sie sich?

Laut gpt bessere Regeneration und damit mehr Leistung

Aber ich bin für sämtliche Ergebnisse offen

ich denke bei deinem "Krafttraining" hast du weitaus mehr Optimierungspotential, als mit irgendwelchen Supplements

FitNotes Workout - Mittwoch 2nd April 2025
Body Weight: 73.2 kgs
Total Volume: 19.195,7 Kg
Total Sets: 62
Total Reps: 921

Geschlafen wie ein Stein. Das lag aber eher am Tag

Heute hatte ich wenig Zeit und etwas Gas geben müssen. Da ich jetzt bis zum Urlaub beruflich gut unterwegs bin, wird hier ebenfalls kürzer getreten.

Training lief gut, vor allem trotz kürzerer Pausen von 40-50 Sekunden. Die PRs fielen nebenbei.

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

** Deadlift **
- Total Volume: 1.342 Kg
- Total Sets: 3
- Total Reps: 11
- 122.0 kgs x 3 reps
- 122.0 kgs x 4 reps
- 122.0 kgs x 4 reps

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.181 Kg
- Total Sets: 5
- Total Reps: 42
- 25.5 kgs x 10 reps
- 30.5 kgs x 7 reps
- 30.5 kgs x 7 reps
- 30.5 kgs x 8 reps [PR]
- 25.5 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.362 Kg
- Total Sets: 5
- Total Reps: 84
- 25.5 kgs x 20 reps [PR]
- 30.5 kgs x 14 reps
- 30.5 kgs x 14 reps
- 30.5 kgs x 16 reps [PR]
- 25.5 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.543 Kg
- Total Sets: 5
- Total Reps: 126
- 25.5 kgs x 30 reps [PR]
- 30.5 kgs x 21 reps
- 30.5 kgs x 21 reps
- 30.5 kgs x 24 reps [PR]
- 25.5 kgs x 30 reps

** Squat **
- Total Volume: 1.318 Kg
- Total Sets: 3
- Total Reps: 14
- 92.0 kgs x 5 reps
- 102.0 kgs x 3 reps
- 92.0 kgs x 6 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 2.560 Kg
- Total Sets: 12
- Total Reps: 130
- 32.0 kgs x 6 reps
- 28.0 kgs x 10 reps
- 24.0 kgs x 12 reps
- 20.0 kgs x 14 reps
- 16.0 kgs x 16 reps
- 12.0 kgs x 18 reps
- 32.0 kgs x 4 reps
- 28.0 kgs x 6 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

** Pull Up Heavy Easy ** (Superset 2)
- Total Volume: 408 Kg
- Total Sets: 2
- Total Reps: 30
- 13.6 kgs x 16 reps
- 13.6 kgs x 14 reps

** Push Up Heavy Easy ** (Superset 2)
- Total Volume: 408 Kg
- Total Sets: 2
- Total Reps: 30
- 13.6 kgs x 16 reps
- 13.6 kgs x 14 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 408 Kg
- Total Sets: 2
- Total Reps: 30
- 13.6 kgs x 16 reps
- 13.6 kgs x 14 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 204 Kg
- Total Sets: 1
- Total Reps: 15
- 13.6 kgs x 15 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 204 Kg
- Total Sets: 1
- Total Reps: 15
- 13.6 kgs x 15 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 438,9 Kg
- Total Sets: 3
- Total Reps: 33
- 13.3 kgs x 11 reps
- 13.3 kgs x 11 reps
- 13.3 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

** Shrugs ** (Superset 4)
- Total Volume: 3.696 Kg
- Total Sets: 3
- Total Reps: 66
- 56.0 kgs x 22 reps
- 56.0 kgs x 22 reps
- 56.0 kgs x 22 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 - 35:00

Schön, wenn man trotz Terminen deutlich mehr schafft als geplant.

Eine Woche Urlaub ist rum. Jeden Tag 6-12 km unterwegs gewesen. Wir sind primär dem Wetter hinterher nach Planung durch Chatgpt. Hat hervorragend geklappt.
Eine leichte Einheit Krafttraining gab nur es am Spielplatz, sonst kein Training.

Die Rundreise war ganz angenehm kurze Fahrtstrecken bis in den Harz. Ein paar Sachen kannten wir bereits, andere waren uns neu.
Dörenther Klippen, Steinhuder Meer, Burg Regenstein, Burg Hohnstein, Kyffhäuser, Zillerbachtalsperre, Weltwald, Hohensyburg

Einstieg heute lief hervorragend

FitNotes Workout - Montag 21st April 2025
Body Weight: 73.1 kgs
Total Volume: 17.647,9 Kg
Total Sets: 50
Total Reps: 915


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

** Deadlift **
- Total Volume: 1.080 Kg
- Total Sets: 1
- Total Reps: 15
- 72.0 kgs x 15 reps

** Crunches **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.224 Kg
- Total Sets: 5
- Total Reps: 45
- 27.2 kgs x 9 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 9 reps
- 27.2 kgs x 9 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.448 Kg
- Total Sets: 5
- Total Reps: 90
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 3.672 Kg
- Total Sets: 5
- Total Reps: 135
- 27.2 kgs x 27 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 27 reps
- 27.2 kgs x 27 reps

** Pull Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 17
- 17 reps

** Push Up ** (Superset 2)
- Total Sets: 1
- Total Reps: 34
- 34 reps

** Air Squat ** (Superset 2)
- Total Sets: 1
- Total Reps: 51
- 51 reps

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Squat **
- Total Volume: 936 Kg
- Total Sets: 1
- Total Reps: 13
- 72.0 kgs x 13 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.536 Kg
- Total Sets: 6
- Total Reps: 88
- 28.0 kgs x 12 reps [PR]
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 12 reps [Drop]
- 16.0 kgs x 12 reps [Drop]
- 12.0 kgs x 16 reps [Drop]
- 12.0 kgs x 24 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 435,2 Kg
- Total Sets: 2
- Total Reps: 32
- 13.6 kgs x 16 reps
- 13.6 kgs x 16 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 435,2 Kg
- Total Sets: 2
- Total Reps: 32
- 13.6 kgs x 16 reps
- 13.6 kgs x 16 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 435,2 Kg
- Total Sets: 2
- Total Reps: 32
- 13.6 kgs x 16 reps
- 13.6 kgs x 16 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 399,6 Kg
- Total Sets: 2
- Total Reps: 36
- 11.1 kgs x 18 reps
- 11.1 kgs x 18 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 28
- 5.0 kgs x 14 reps
- 5.0 kgs x 14 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

** Shrugs ** (Superset 4)
- Total Volume: 3.360 Kg
- Total Sets: 2
- Total Reps: 60
- 56.0 kgs x 30 reps [PR]
- 56.0 kgs x 30 reps

** Curl ** (Superset 5)
- Total Volume: 166,5 Kg
- Total Sets: 1
- Total Reps: 15
- 11.1 kgs x 15 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 222 Kg
- Total Sets: 1
- Total Reps: 20
- 11.1 kgs x 20 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 115 Kg
- Total Sets: 1
- Total Reps: 23
- 5.0 kgs x 23 reps

** Curl SZ ** (Superset 6)
- Total Volume: 440 Kg
- Total Sets: 1
- Total Reps: 22
- 20.0 kgs x 22 reps

** Triceps Rope Pushdown ** (Superset 6)
- Total Volume: 440 Kg
- Total Sets: 1
- Total Reps: 22
- 20.0 kgs x 22 reps

** Forearms ** (Superset 6)
- Total Volume: 13,2 Kg
- Total Sets: 1
- Total Reps: 3
- 4.4 kgs x 3 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 39:00

Sag doch wenn du vor meiner Haustür parkst.
Hauptsache ihr hattet einen schönen Urlaub.

Gestern 25 Rolle easy morgens. Nachmittags 13 km 38er Schnitt ballern.

FitNotes Workout - Mittwoch 23rd April 2025
Body Weight: 73.1 kgs
Total Volume: 20.746,7 Kg
Total Sets: 84
Total Reps: 1041



Daher habe ich die Wiederholungen je Runde teilweise halbiert, die Anzahl aber verdoppelt. Der Schweiß lief in Strömen, aber es lief gut. Die letzte Drop Runde Clean&Press hat mich besonders positiv überrascht. Die lief hervorragend.

In Summe habe ich es aber sicherlich voll übertrieben.
Knapp 85 min mehr oder weniger Vollgas
Hatte aber Bock drauf

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

** Deadlift ** (Superset 7)
- Total Volume: 1.152 Kg
- Total Sets: 2
- Total Reps: 16
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

** Crunches ** (Superset 7)
- Total Sets: 2
- Total Reps: 60
- 30 reps
- 30 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.543,8 Kg
- Total Sets: 10
- Total Reps: 54
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 5 reps
- 27.2 kgs x 6 reps
- 27.2 kgs x 6 reps
- 32.2 kgs x 5 reps
- 32.2 kgs x 5 reps
- 32.2 kgs x 5 reps
- 27.2 kgs x 7 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.087,6 Kg
- Total Sets: 10
- Total Reps: 108
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 10 reps
- 27.2 kgs x 12 reps
- 27.2 kgs x 12 reps
- 32.2 kgs x 10 reps
- 32.2 kgs x 10 reps
- 32.2 kgs x 10 reps
- 27.2 kgs x 14 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.713 Kg
- Total Sets: 10
- Total Reps: 165
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 15 reps
- 27.2 kgs x 18 reps
- 27.2 kgs x 18 reps
- 32.2 kgs x 15 reps
- 32.2 kgs x 15 reps
- 32.2 kgs x 15 reps
- 27.2 kgs x 24 reps

** Pull Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 26
- 13 reps
- 13 reps

** Push Up ** (Superset 2)
- Total Sets: 2
- Total Reps: 52
- 26 reps
- 26 reps

** Air Squat ** (Superset 2)
- Total Sets: 2
- Total Reps: 78
- 39 reps
- 39 reps

** Sit Ups Easy ** (Superset 8)
- Total Sets: 2
- Total Reps: 26
- 13 reps
- 13 reps

** Squat ** (Superset 8)
- Total Volume: 1.152 Kg
- Total Sets: 2
- Total Reps: 16
- 72.0 kgs x 8 reps
- 72.0 kgs x 8 reps

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

** Row Parallettes ** (Superset 3)
- Total Volume: 446,4 Kg
- Total Sets: 2
- Total Reps: 24
- 18.6 kgs x 12 reps
- 18.6 kgs x 12 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 446,4 Kg
- Total Sets: 2
- Total Reps: 24
- 18.6 kgs x 12 reps
- 18.6 kgs x 12 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 446,4 Kg
- Total Sets: 2
- Total Reps: 24
- 18.6 kgs x 12 reps
- 18.6 kgs x 12 reps

** Side Lateral Dumbbell Raise ** (Superset 4)
- Total Volume: 444 Kg
- Total Sets: 2
- Total Reps: 40
- 11.1 kgs x 21 reps
- 11.1 kgs x 19 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: 160 Kg
- Total Sets: 2
- Total Reps: 32
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps

** Shrugs ** (Superset 4)
- Total Volume: 3.472 Kg
- Total Sets: 2
- Total Reps: 62
- 56.0 kgs x 31 reps [PR]
- 56.0 kgs x 31 reps

** Curl ** (Superset 5)
- Total Volume: 177,6 Kg
- Total Sets: 1
- Total Reps: 16
- 11.1 kgs x 16 reps

** Skullcrusher KH ** (Superset 5)
- Total Volume: 244,2 Kg
- Total Sets: 1
- Total Reps: 22
- 11.1 kgs x 22 reps

** Hammer Curl ** (Superset 5)
- Total Volume: 122,1 Kg
- Total Sets: 1
- Total Reps: 11
- 11.1 kgs x 11 reps

** Curl SZ ** (Superset 6)
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 13
- 24.0 kgs x 13 reps

** Triceps Rope Pushdown ** (Superset 6)
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 13
- 24.0 kgs x 13 reps

** Forearms ** (Superset 6)
- Total Volume: 13,2 Kg
- Total Sets: 1
- Total Reps: 3
- 4.4 kgs x 3 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 39:00

Gestern 34 km Rolle in 60 min, viele Intervalle und gut Druck in den Pedalen

Gestern Rolle 34 km in 60 min und Ruck und draußen Rad