FitNotes Workout - Montag 2nd Juni 2025
Da morgen wahrscheinlich Radfahren auf dem Programm steht, heute ne schnelle leichte Runde
Body Weight: 73.3 kgs
Total Volume: 2.630 Kg
Total Sets: 66
Total Reps: 1180

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 70
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 140
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 210
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.680 Kg
- Total Sets: 7
- Total Reps: 140
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 280
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 500 Kg
- Total Sets: 5
- Total Reps: 100
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Curl easy ** (Superset 3)
- Total Volume: 250 Kg
- Total Sets: 5
- Total Reps: 50
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 200 Kg
- Total Sets: 4
- Total Reps: 40
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Treadmill **
- Total Sets: 1
- 1.0 km - 08:55

FitNotes Workout - Mittwoch 4th Juni 2025
Body Weight: 72.9 kgs
Total Volume: 12.672,3 Kg
Total Sets: 67
Total Reps: 1390


Der untere Rücken ist vom Radfahren gestern ziemlich verspannt. Gerade nach dem wirklich anstrengenden Rückweg merke ich es. Mist Wind

2. Supersatz war schon übel in der letzten Runde

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.477 Kg
- Total Sets: 7
- Total Reps: 70
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps
- 21.1 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.954 Kg
- Total Sets: 7
- Total Reps: 140
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps
- 21.1 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.431 Kg
- Total Sets: 7
- Total Reps: 210
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps
- 21.1 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.536 Kg
- Total Sets: 7
- Total Reps: 60
- 24.0 kgs x 10 reps
- 28.0 kgs x 6 reps
- 24.0 kgs x 10 reps
- 32.0 kgs x 6 reps
- 24.0 kgs x 10 reps
- 28.0 kgs x 6 reps
- 24.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 7
- Total Reps: 175
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps
- 25 reps

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

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

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

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 1.080 Kg
- Total Sets: 3
- Total Reps: 90
- 12.0 kgs x 30 reps
- 12.0 kgs x 30 reps
- 12.0 kgs x 30 reps

** Ab-Wheel Rollout Knees Easy ** (Superset 3)
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 333 Kg
- Total Sets: 2
- Total Reps: 30
- 11.1 kgs x 15 reps
- 11.1 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- 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 5)
- Total Volume: 172,5 Kg
- Total Sets: 3
- Total Reps: 45
- 5.0 kgs x 15 reps
- 5.0 kgs x 15 reps
- 1.5 kgs x 15 reps

** Curl ** (Superset 6)
- Total Volume: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 188,7 Kg
- Total Sets: 1
- Total Reps: 17
- 11.1 kgs x 17 reps

** Curl easy ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 100 Kg
- Total Sets: 1
- Total Reps: 20
- 5.0 kgs x 20 reps

** Forearms ** (Superset 6)
- Total Volume: 30,8 Kg
- Total Sets: 1
- Total Reps: 7
- 4.4 kgs x 7 reps

** Kickbike **
- Total Sets: 1
- 21.15 km - 1:15:15

Den zweiten Kostka fertig gemacht, etwas am Rad geschraubt und nur ein 8 km Ruck gestern

Trotzdem Arg verspannt und irgendwie nicht so richtig fit. Untere Rücken und Nacken sind irgendwie bäh.
Der Kopf entscheidet sich daher für ein Minimalprogramm.

FitNotes Workout - Freitag 6th Juni 2025
Body Weight: 72.8 kgs
Total Volume: 4.184 Kg
Total Sets: 67
Total Reps: 2005



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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 101
- 11 reps
- 12 reps
- 13 reps
- 14 reps
- 15 reps
- 16 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 202
- 22 reps
- 24 reps
- 26 reps
- 28 reps
- 30 reps
- 32 reps
- 40 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 303
- 33 reps
- 36 reps
- 39 reps
- 42 reps
- 45 reps
- 48 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.424 Kg
- Total Sets: 7
- Total Reps: 202
- 12.0 kgs x 22 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 30 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 40 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 404
- 44 reps
- 48 reps
- 52 reps
- 56 reps
- 60 reps
- 64 reps
- 80 reps

** Calves Easy ** (Superset 1)
- Total Sets: 7
- Total Reps: 303
- 33 reps
- 36 reps
- 39 reps
- 42 reps
- 45 reps
- 48 reps
- 60 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Step Ups 20" Box Easy ** (Superset 2)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 360 Kg
- Total Sets: 3
- Total Reps: 30
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 600 Kg
- Total Sets: 4
- Total Reps: 120
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps

** Curl easy ** (Superset 3)
- Total Volume: 400 Kg
- Total Sets: 4
- Total Reps: 80
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 400 Kg
- Total Sets: 4
- Total Reps: 80
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

Interessant.
Wie kommt das mit dem verspannten unteren Rücken?
Das Phänomen ist mir bisher noch nie begegnet.

Ist ne Kombi aus zu lange im Büro sitzen mit zu hoher Übersetzung auf dem Singlespeed bei zu viel Gegenwind.
Wenn dann der Schlaf nicht optimal ist, habe ich das schon einmal
Was vermutlich zusätzlich sinnvoll arg wäre, ist black Roll und Mobilität wieder zu steigern. Da mach ich momentan quasi nichts

Als erstes Maßnahme habe ich auf einem Rad die Sitzhaltung angepasst und heute ordentlich gedehnt. Das wird Jetzt weiter verprobt. Den Sturm hier kann ich ja leider nicht ändern

** Cycling Rolle **
- Total Sets: 1
- 26.2 km - 1:00:00 [Steamroller, Übersetzung 44:17, mit mehr spacern für entspanteres fahren. War ganz gut.
** Kickbike **
- Total Sets: 1
- 16.35 km - 54:20 [Kostka Tour Max erste größere Proberunde. Etwas laufruhiger als der Twenty Max, aber das Setup ist noch nicht optimal]

FitNotes Workout - Sonntag 8th Juni 2025
Body Weight: 72.4 kgs
Total Volume: 15.014,3 Kg
Total Sets: 72
Total Reps: 1416

Soll keiner sagt, hier geht's nicht voran.
Die Nacht war besser, aber nicht optimal. Das hörbare Schützenfest nervt etwas.

Aber der Körper war fit und es waren mal wieder ein paar PRs fällig.
Und weiß der Teufel, wo heute die Power her kam.
Das Training habe ich eiskalt auf 110 Minuten gestreckt.



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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.850,1 Kg
- Total Sets: 9
- Total Reps: 63
- 27.7 kgs x 6 reps
- 27.7 kgs x 7 reps
- 27.7 kgs x 8 reps
- 32.7 kgs x 6 reps
- 32.7 kgs x 7 reps [PR]
- 32.7 kgs x 8 reps [PR] [PR]
- 27.7 kgs x 8 reps
- 27.7 kgs x 7 reps
- 27.7 kgs x 6 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.700,2 Kg
- Total Sets: 9
- Total Reps: 126
- 27.7 kgs x 12 reps
- 27.7 kgs x 14 reps
- 27.7 kgs x 16 reps
- 32.7 kgs x 12 reps
- 32.7 kgs x 14 reps [PR]
- 32.7 kgs x 16 reps [PR] [PR]
- 27.7 kgs x 16 reps
- 27.7 kgs x 14 reps
- 27.7 kgs x 12 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 5.550,3 Kg
- Total Sets: 9
- Total Reps: 189
- 27.7 kgs x 18 reps
- 27.7 kgs x 21 reps
- 27.7 kgs x 24 reps
- 32.7 kgs x 18 reps
- 32.7 kgs x 21 reps [PR]
- 32.7 kgs x 24 reps [PR] [PR]
- 27.7 kgs x 24 reps
- 27.7 kgs x 21 reps
- 27.7 kgs x 18 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.920 Kg
- Total Sets: 9
- Total Reps: 74
- 24.0 kgs x 10 reps
- 28.0 kgs x 8 reps
- 24.0 kgs x 10 reps
- 32.0 kgs x 6 reps
- 24.0 kgs x 10 reps
- 34.0 kgs x 4 reps [PR] [Das war ein Test und er lief super]
- 24.0 kgs x 10 reps
- 36.0 kgs x 2 reps [PR] [Am 9. Mai war es noch undenkbar und heute ging es richtig gut hoch. Natürlich mit Beineinsatz, aber viel besser als erwartet.
Darauf bin ich ziemlich Stolz ]
- 24.0 kgs x 14 reps

** Crunches ** (Superset 2)
- Total Sets: 9
- Total Reps: 370
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 40 reps
- 50 reps

** Pull Up ** (Superset 3)
- Total Sets: 2
- Total Reps: 38
- 22 reps
- 16 reps

** Push Up ** (Superset 3)
- Total Sets: 2
- Total Reps: 76
- 44 reps
- 32 reps

** Air Squat ** (Superset 3)
- Total Sets: 2
- Total Reps: 117
- 69 reps
- 48 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 608 Kg
- Total Sets: 2
- Total Reps: 38
- 16.0 kgs x 22 reps
- 16.0 kgs x 16 reps

** Ab-Wheel Rollout Knees Easy ** (Superset 3)
- Total Sets: 2
- Total Reps: 20
- 11 reps
- 9 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 32
- 32 reps [PR]

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 32
- 32 reps [PR]

** Step Ups 20" Box To Back Lunges Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 33
- 33 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 444 Kg
- Total Sets: 2
- Total Reps: 40
- 11.1 kgs x 22 reps
- 11.1 kgs x 18 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 155 Kg
- Total Sets: 2
- Total Reps: 31
- 5.0 kgs x 16 reps
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 202,5 Kg
- Total Sets: 3
- Total Reps: 58
- 5.0 kgs x 17 reps
- 5.0 kgs x 16 reps
- 1.5 kgs x 25 reps

** Curl ** (Superset 6)
- Total Volume: 155,4 Kg
- Total Sets: 1
- Total Reps: 14
- 11.1 kgs x 14 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Curl easy ** (Superset 6)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 21
- 5.0 kgs x 21 reps

** Forearms ** (Superset 6)
- Total Volume: 44 Kg
- Total Sets: 1
- Total Reps: 10
- 4.4 kgs x 10 reps [PR]

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 38:00

FitNotes Workout - Montag 9th Juni 2025
Body Weight: 72.4 kgs
Total Volume: 7.190 Kg
Total Sets: 34
Total Reps: 810

Momentan stehe ich bei Kleinanzeigen in der Verhandlung für einen zusätzlichen rogue Echo sandbag s , m und l sowie zwei rogue Jerry cans

Ich weiß zwar noch nicht genau wie, aber sollte ich die zu dem Kurs bekommen, wäre das sicherlich ganz cool

Muskelkater ist kaum vorhanden, aber Power nach gestern natürlich auch nicht auf der Höhe. Morgen möchte ich Rad fahren, daher heute eine leichte Runde

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 612 Kg
- Total Sets: 5
- Total Reps: 60
- 10.2 kgs x 10 reps
- 10.2 kgs x 11 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 13 reps
- 10.2 kgs x 14 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 1.224 Kg
- Total Sets: 5
- Total Reps: 120
- 10.2 kgs x 20 reps
- 10.2 kgs x 22 reps
- 10.2 kgs x 24 reps
- 10.2 kgs x 26 reps
- 10.2 kgs x 28 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 1.836 Kg
- Total Sets: 5
- Total Reps: 180
- 10.2 kgs x 30 reps
- 10.2 kgs x 33 reps
- 10.2 kgs x 36 reps
- 10.2 kgs x 39 reps
- 10.2 kgs x 42 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.200 Kg
- Total Sets: 2
- Total Reps: 100
- 12.0 kgs x 60 reps [10+10+10]
- 12.0 kgs x 40 reps [10+10]

** Crunches ** (Superset 2)
- Total Sets: 2
- Total Reps: 100
- 60 reps
- 40 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 16 reps
- 10.2 kgs x 14 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 16 reps
- 10.2 kgs x 14 reps

** Lunges ** (Superset 3)
- Total Volume: 306 Kg
- Total Sets: 2
- Total Reps: 30
- 10.2 kgs x 16 reps
- 10.2 kgs x 14 reps

** Deadlift Sandbag ** (Superset 5)
- Total Volume: 700 Kg
- Total Sets: 2
- Total Reps: 20
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 300 Kg
- Total Sets: 2
- Total Reps: 60
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps

** Curl easy ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

Mal wieder ein Lebenszeichen


Das rechte Sprunggelenk ist etwas angeschlagen. Da gab es einen kleinen "Arbeitsunfall" mit der beladenen Schubkarre

Ansonsten wie immer Rad, etwas rucking und Walrus 2.0


FitNotes Workout - Mittwoch 18th Juni 2025
Body Weight: 73.0 kgs
Total Volume: 19.861,5 Kg
Total Sets: 71
Total Reps: 1377

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

** Deadlift Sandbag **
- Total Volume: 1.134 Kg
- Total Sets: 3
- Total Reps: 18
- 63.0 kgs x 6 reps [PR]
- 63.0 kgs x 6 reps
- 63.0 kgs x 6 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.565,8 Kg
- Total Sets: 7
- Total Reps: 54
- 27.7 kgs x 7 reps
- 27.7 kgs x 7 reps
- 27.7 kgs x 8 reps
- 27.7 kgs x 8 reps
- 27.7 kgs x 10 reps
- 32.7 kgs x 7 reps
- 32.7 kgs x 7 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 3.131,6 Kg
- Total Sets: 7
- Total Reps: 108
- 27.7 kgs x 14 reps
- 27.7 kgs x 14 reps
- 27.7 kgs x 16 reps
- 27.7 kgs x 16 reps
- 27.7 kgs x 20 reps
- 32.7 kgs x 14 reps
- 32.7 kgs x 14 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.967,6 Kg
- Total Sets: 7
- Total Reps: 108
- 44.7 kgs x 14 reps
- 44.7 kgs x 14 reps
- 44.7 kgs x 16 reps
- 44.7 kgs x 16 reps
- 44.7 kgs x 20 reps [PR]
- 49.7 kgs x 14 reps [PR]
- 49.7 kgs x 14 reps

** Calves ** (Superset 1)
- Total Volume: 4.967,6 Kg
- Total Sets: 7
- Total Reps: 108
- 44.7 kgs x 14 reps
- 44.7 kgs x 14 reps
- 44.7 kgs x 16 reps
- 44.7 kgs x 16 reps
- 44.7 kgs x 20 reps [PR]
- 49.7 kgs x 14 reps [PR]
- 49.7 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.160 Kg
- Total Sets: 7
- Total Reps: 84
- 24.0 kgs x 14 reps
- 28.0 kgs x 10 reps
- 24.0 kgs x 14 reps
- 32.0 kgs x 8 reps
- 24.0 kgs x 14 reps
- 28.0 kgs x 10 reps
- 24.0 kgs x 14 reps

** Crunches ** (Superset 2)
- Total Sets: 7
- Total Reps: 420
- 60 reps
- 60 reps
- 60 reps
- 60 reps
- 60 reps
- 60 reps
- 60 reps

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 46
- 46 reps

** Air Squat ** (Superset 3)
- Total Sets: 1
- Total Reps: 69
- 69 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 26
- 12.0 kgs x 26 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 144 Kg
- Total Sets: 1
- Total Reps: 12
- 12.0 kgs x 12 reps

** Sit Ups Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Jerry Cans 60 kg **
- Total Sets: 3
- 60.0 kgs - 8.0 m [Da ist zu wenig Fläche, da werde ich irgendwie über den Flur verlängern müssen]
- 60.0 kgs - 10.0 m
- 60.0 kgs - 20.0 m

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 432,9 Kg
- Total Sets: 2
- Total Reps: 39
- 11.1 kgs x 21 reps
- 11.1 kgs x 18 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 160 Kg
- Total Sets: 2
- Total Reps: 32
- 5.0 kgs x 16 reps
- 5.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 218,5 Kg
- Total Sets: 4
- Total Reps: 71
- 5.0 kgs x 16 reps
- 1.5 kgs x 21 reps
- 5.0 kgs x 16 reps
- 1.5 kgs x 18 reps

** Curl ** (Superset 6)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 233,1 Kg
- Total Sets: 1
- Total Reps: 21
- 11.1 kgs x 21 reps

** Curl easy ** (Superset 6)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 18
- 5.0 kgs x 18 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 21
- 5.0 kgs x 21 reps

** Forearms ** (Superset 6)
- Total Volume: 39,6 Kg
- Total Sets: 1
- Total Reps: 6
- 6.6 kgs x 6 reps [PR]

Ich sag ja: Gartenarbeit ist der letzte Scheiß!

Gartenhaus bauen, pflastern und in nen extrem unebenem Garten 5x5 meter begradigen für nen pool.
Macht mir wirklich null Bock

Zwischendurch 2 Tage wegen einer Entzündung durch einen Mückenstich pausiert.
Ist mir so auch noch nicht passiert.

FitNotes Workout - Mittwoch 25th Juni 2025
Body Weight: 72.8 kgs
Total Volume: 19.126,7 Kg
Total Sets: 58
Total Reps: 1176

Gestern 30 km Rolle in 55:40 Minuten



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

** Deadlift Sandbag **
- Total Volume: 1.260 Kg
- Total Sets: 3
- Total Reps: 20
- 63.0 kgs x 6 reps
- 63.0 kgs x 7 reps [PR]
- 63.0 kgs x 7 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.139,4 Kg
- Total Sets: 5
- Total Reps: 54
- 21.1 kgs x 10 reps
- 21.1 kgs x 11 reps
- 21.1 kgs x 12 reps
- 21.1 kgs x 11 reps
- 21.1 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.278,8 Kg
- Total Sets: 5
- Total Reps: 108
- 21.1 kgs x 20 reps
- 21.1 kgs x 22 reps
- 21.1 kgs x 24 reps
- 21.1 kgs x 22 reps
- 21.1 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 1)
- Total Volume: 4.114,8 Kg
- Total Sets: 5
- Total Reps: 108
- 38.1 kgs x 20 reps
- 38.1 kgs x 22 reps
- 38.1 kgs x 24 reps [PR]
- 38.1 kgs x 22 reps
- 38.1 kgs x 20 reps

** Calves ** (Superset 1)
- Total Volume: 4.114,8 Kg
- Total Sets: 5
- Total Reps: 108
- 38.1 kgs x 20 reps
- 38.1 kgs x 22 reps
- 38.1 kgs x 24 reps [PR]
- 38.1 kgs x 22 reps
- 38.1 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.440 Kg
- Total Sets: 5
- Total Reps: 68
- 20.0 kgs x 16 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 16 reps
- 24.0 kgs x 10 reps
- 20.0 kgs x 16 reps

** Crunches ** (Superset 2)
- Total Sets: 5
- Total Reps: 300
- 60 reps
- 60 reps
- 60 reps
- 60 reps
- 60 reps

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

** Push Up Heavy 2 ** (Superset 3)
- Total Volume: 326,4 Kg
- Total Sets: 1
- Total Reps: 32
- 10.2 kgs x 32 reps

** Lunges ** (Superset 3)
- Total Volume: 489,6 Kg
- Total Sets: 1
- Total Reps: 48
- 10.2 kgs x 48 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 320 Kg
- Total Sets: 1
- Total Reps: 20
- 16.0 kgs x 20 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 1.200 Kg
- Total Sets: 2
- Total Reps: 60
- 20.0 kgs x 30 reps
- 20.0 kgs x 30 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 1.200 Kg
- Total Sets: 2
- Total Reps: 60
- 20.0 kgs x 30 reps
- 20.0 kgs x 30 reps

** Jerry Cans 60 kg Farmers Walk ** (Superset 4)
- Total Sets: 2
- 60.0 kgs - 20.0 m
- 60.0 kgs - 20.0 m

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 288,6 Kg
- Total Sets: 2
- Total Reps: 26
- 11.1 kgs x 13 reps
- 11.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 10 reps
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 154,5 Kg
- Total Sets: 4
- Total Reps: 54
- 5.0 kgs x 10 reps
- 1.5 kgs x 13 reps
- 5.0 kgs x 11 reps
- 1.5 kgs x 20 reps

** Curl ** (Superset 6)
- Total Volume: 122,1 Kg
- Total Sets: 1
- Total Reps: 11
- 11.1 kgs x 11 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 166,5 Kg
- Total Sets: 1
- Total Reps: 15
- 11.1 kgs x 15 reps

** Curl easy ** (Superset 6)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 45 Kg
- Total Sets: 1
- Total Reps: 9
- 5.0 kgs x 9 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 110 Kg
- Total Sets: 1
- Total Reps: 22
- 5.0 kgs x 22 reps

** Forearms ** (Superset 6)
- Total Volume: 33 Kg
- Total Sets: 1
- Total Reps: 5
- 6.6 kgs x 5 reps

Muss eine brutale Mücke gewesen sein du pausierst ja sonst für fast nix als Lilo Goggins

Der Stich war am Trizeps und der komplette Oberarm ist innerhalb von ein paar Stunden übelst angeschwollen. Der Stich selbst zusätzlich auch noch und schön gesifft das Ganze.
Da ging tatsächlich nichts mehr außer Arztbesuch am nächsten Tag und Cortison.

Wie gesagt, kannte ich so auch noch nicht

Die anderen Stiche von dem Tag waren zum Glück alle "normal"

FitNotes Workout - Donnerstag 26th Juni 2025
Body Weight: 72.6 kgs
Total Volume: 0 Kg
Total Sets: 3
Total Reps: 0

Rolle war easy going. Der Ruck danach etwas anstrengender als gedacht. Warm und schwül

** Cycling Rolle **
- Total Sets: 2
- 30.0 km - 53:40 [4 Uhr]
- 30.0 km - 55:20 [16 Uhr]

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 39:00 [5 Uhr]


FitNotes Workout - Freitag 27th Juni 2025
Body Weight: 72.6 kgs
Total Volume: 21.569,1 Kg
Total Sets: 59
Total Reps: 1258

21 Grad und bis 84% Luftfeuchtigkeit

Dafür lief es noch ganz gut.

Was nicht gut lief, war der lahmacun gestern. Den habe ich nicht gut getragen

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

** Deadlift Sandbag **
- Total Volume: 1.534 Kg
- Total Sets: 3
- Total Reps: 23
- 63.0 kgs x 10 reps [PR]
- 80.0 kgs x 5 reps [PR] [17 kg Sandsack drauf gelegt]
- 63.0 kgs x 8 reps

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.266 Kg
- Total Sets: 5
- Total Reps: 60
- 21.1 kgs x 13 reps
- 21.1 kgs x 14 reps [PR]
- 21.1 kgs x 12 reps
- 21.1 kgs x 11 reps
- 21.1 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.532 Kg
- Total Sets: 5
- Total Reps: 120
- 21.1 kgs x 26 reps
- 21.1 kgs x 28 reps [PR]
- 21.1 kgs x 24 reps
- 21.1 kgs x 22 reps
- 21.1 kgs x 20 reps

** Squat Vest/Rucker/Sandbag ** (Superset 1)
- Total Volume: 4.572 Kg
- Total Sets: 5
- Total Reps: 120
- 38.1 kgs x 26 reps
- 38.1 kgs x 28 reps [PR]
- 38.1 kgs x 24 reps
- 38.1 kgs x 22 reps
- 38.1 kgs x 20 reps

** Calves ** (Superset 1)
- Total Volume: 4.572 Kg
- Total Sets: 5
- Total Reps: 120
- 38.1 kgs x 26 reps
- 38.1 kgs x 28 reps [PR]
- 38.1 kgs x 24 reps
- 38.1 kgs x 22 reps
- 38.1 kgs x 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 1.328 Kg
- Total Sets: 6
- Total Reps: 52
- 20.0 kgs x 18 reps
- 24.0 kgs x 12 reps
- 28.0 kgs x 10 reps
- 32.0 kgs x 8 reps
- 36.0 kgs x 2 reps [Für ne Dritte fehlte der Schwung in den Beinen.]
- 36.0 kgs x 2 reps [Für den Kopf noch einmal mit mehr Schwung und ohne Versuch einer dritten Wiederholung]

** Crunches ** (Superset 2)
- Total Sets: 5
- Total Reps: 300
- 60 reps
- 60 reps
- 60 reps
- 60 reps
- 60 reps

** Pull Up Heavy 2 ** (Superset 3)
- Total Volume: 217,6 Kg
- Total Sets: 1
- Total Reps: 16
- 13.6 kgs x 16 reps

** Push Up Heavy 2 ** (Superset 3)
- Total Volume: 435,2 Kg
- Total Sets: 1
- Total Reps: 32
- 13.6 kgs x 32 reps

** Lunges ** (Superset 3)
- Total Volume: 652,8 Kg
- Total Sets: 1
- Total Reps: 48
- 13.6 kgs x 48 reps [PR]

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 3)
- Total Volume: 512 Kg
- Total Sets: 1
- Total Reps: 32
- 16.0 kgs x 32 reps [PR] [10+6]

** Row KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 1.296 Kg
- Total Sets: 2
- Total Reps: 54
- 24.0 kgs x 26 reps
- 24.0 kgs x 28 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 4)
- Total Volume: 1.296 Kg
- Total Sets: 2
- Total Reps: 54
- 24.0 kgs x 26 reps
- 24.0 kgs x 28 reps

** Jerry Cans 60 kg Farmers Walk ** (Superset 4)
- Total Sets: 2
- 60.0 kgs - 25.0 m [PR]
- 60.0 kgs - 25.0 m

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 355,2 Kg
- Total Sets: 2
- Total Reps: 32
- 11.1 kgs x 16 reps
- 11.1 kgs x 16 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

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 215 Kg
- Total Sets: 4
- Total Reps: 78
- 5.0 kgs x 14 reps
- 1.5 kgs x 20 reps
- 5.0 kgs x 14 reps
- 1.5 kgs x 30 reps

** Curl ** (Superset 6)
- Total Volume: 155,4 Kg
- Total Sets: 1
- Total Reps: 14
- 11.1 kgs x 14 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 188,7 Kg
- Total Sets: 1
- Total Reps: 17
- 11.1 kgs x 17 reps

** Curl easy ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Forearms ** (Superset 6)
- Total Volume: 46,2 Kg
- Total Sets: 1
- Total Reps: 7
- 6.6 kgs x 7 reps [PR]