https://testforum.lilo-dev.de/

•● still in progress ●•

https://testforum.lilo-dev.de/viewtopic.php?t=154

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Re: •● still in progress ●•

Verfasst: 10. Okt 2025, 06:28
von Folterkeller
Bisschen Vollgas
ABBC3_SPOILER_SHOW

Re: •● still in progress ●•

Verfasst: 11. Okt 2025, 06:56
von Folterkeller
FitNotes Workout - Samstag 11th Oktober 2025
Time: 04:28 – 05:17 (48m 17s)
Total Volume: 3.870 Kg
Total Sets: 74
Total Reps: 1739

10 Runden in 36:30
12 Runden in 48:10

Pump war heute deutlich angenehmer, obwohl reichlich Kohlenhydrate im System

Zeit gelassen, 100 Minuten plus Ruck

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

** Pull Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 131
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 21 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 262
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 42 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 12
- Total Reps: 393
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 63 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.144 Kg
- Total Sets: 12
- Total Reps: 262
- 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
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 42 reps
- 12.0 kgs x 20 reps

** Sit Ups Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 264 Kg
- Total Sets: 1
- Total Reps: 22
- 12.0 kgs x 22 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 34
- 34 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Calves Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 170
- 170 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 375 Kg
- Total Sets: 2
- Total Reps: 75
- 5.0 kgs x 42 reps
- 5.0 kgs x 33 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 87 Kg
- Total Sets: 2
- Total Reps: 58
- 1.5 kgs x 30 reps
- 1.5 kgs x 28 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 54
- 27 reps
- 27 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 36
- 18 reps
- 18 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** Deadhang 42,4mm **
- Total Sets: 2
- 00:35 [Hände am Ende]
- 00:35

** Rucking 16 kg **
- Total Sets: 1
- 4.2 km - 43:00

Re: •● still in progress ●•

Verfasst: 11. Okt 2025, 10:36
von Folterkeller
Easy 35,6 km Rad mit einem 24er Schnitt kommen noch dazu als Testfahrt, wie sehr die Schutzbleche klappern. Es ist noch erträglich...

Re: •● still in progress ●•

Verfasst: 19. Okt 2025, 07:53
von Folterkeller
FitNotes Workout - Sonntag 19th Oktober 2025
Total Volume: 23.539,7 Kg
Total Sets: 85
Total Reps: 1682

Zwar spazieren, 2 mal Sport am Spielplatz, aber viel zu viel Essen. Der größte Teil leere ungesunde Kalorienbomben

Das Gewicht ist 3-4 kg rauf, das Wohlbefinden deutlich runter. Jetzt muss wieder angepasst werden

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 2.068 Kg
- Total Sets: 11
- Total Reps: 110
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 4.136 Kg
- Total Sets: 11
- Total Reps: 220
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Squat Vest ** (Superset 1)
- Total Volume: 6.204 Kg
- Total Sets: 11
- Total Reps: 330
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Calves ** (Superset 1)
- Total Volume: 6.204 Kg
- Total Sets: 11
- Total Reps: 330
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.424 Kg
- Total Sets: 10
- Total Reps: 126
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 24.0 kgs x 14 reps [Drop]
- 20.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 226
- 66 reps
- 72 reps
- 88 reps

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 336 Kg
- Total Sets: 2
- Total Reps: 16
- 24.0 kgs x 10 reps [+ 18,8kg Weste

Heftig schwer

Drop]
- 16.0 kgs x 6 reps [+ 18,8kg Weste

Heftig schwer]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 343,2 Kg
- Total Sets: 2
- Total Reps: 14
- 28.8 kgs x 8 reps [Drop]
- 18.8 kgs x 6 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Row Rings ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Dips Rings ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 377,4 Kg
- Total Sets: 2
- Total Reps: 34
- 11.1 kgs x 17 reps
- 11.1 kgs x 17 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 170 Kg
- Total Sets: 2
- Total Reps: 34
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 51 Kg
- Total Sets: 2
- Total Reps: 34
- 1.5 kgs x 17 reps
- 1.5 kgs x 17 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 42
- 21 reps
- 21 reps

** Chin Up Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Curl ** (Superset 6)
- Total Volume: 133,2 Kg
- Total Sets: 1
- Total Reps: 12
- 11.1 kgs x 12 reps

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

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

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

** Forearms ** (Superset 6)
- Total Volume: 61,6 Kg
- Total Sets: 1
- Total Reps: 7
- 8.8 kgs x 7 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 2
- 00:35
- 00:25

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 48:00

Re: •● still in progress ●•

Verfasst: 20. Okt 2025, 05:15
von Folterkeller
FitNotes Workout - Montag 20th Oktober 2025

Stärkste Runde des Jahres auf der Rolle
** Cycling Rolle **
- Total Sets: 1
- 37.72 km - 1:00:00

Re: •● still in progress ●•

Verfasst: 21. Okt 2025, 06:45
von Folterkeller
FitNotes Workout - Dienstag 21st Oktober 2025
Time: 04:14 – 05:25 (1h 11m)
Total Volume: 4.302 Kg
Total Sets: 67
Total Reps: 2466

Das Training hat in Verbindung mit der Rolle und dem ersten Arbeitstag mit 10 Stunden am PC :haufen: in Kombi mit dem Wetterumschwung richtig schöne Nackenverspannungen mit Migräne verursacht. Da kam wirklich alles zusammen.

Der 4,5 km Ruck am Nachmittag war auch keine so tolle Idee

71 min für den ersten Supersatz, 110 min gesamt.

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

** Pull Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 150
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 20 reps
- 20 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 300
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 44 reps
- 40 reps
- 40 reps
- 40 reps

** Air Squat ** (Superset 1)
- Total Sets: 8
- Total Reps: 450
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 60 reps
- 60 reps
- 60 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.600 Kg
- Total Sets: 8
- Total Reps: 300
- 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 44 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps

** Calves Easy ** (Superset 1)
- Total Sets: 8
- Total Reps: 450
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 60 reps
- 60 reps
- 60 reps

** Crunches ** (Superset 1)
- Total Sets: 8
- Total Reps: 450
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 60 reps
- 60 reps
- 60 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 20
- 12.0 kgs x 20 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 375 Kg
- Total Sets: 2
- Total Reps: 75
- 5.0 kgs x 42 reps
- 5.0 kgs x 33 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 87 Kg
- Total Sets: 2
- Total Reps: 58
- 1.5 kgs x 35 reps
- 1.5 kgs x 23 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadhang 42,4mm **
- Total Sets: 1
- 00:35

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:00

Re: •● still in progress ●•

Verfasst: 23. Okt 2025, 06:42
von Folterkeller
FitNotes Workout - Donnerstag 23rd Oktober 2025
Time: 04:06 – 05:44 (1h 37m)
Total Volume: 4.745 Kg
Total Sets: 75
Total Reps: 2379

Kein Training gestern wegen basteln am Rad und akuter Falscheinschätzung der benötigten Zeit. Dadurch den ganzen Tag garstig und unausgeglichen. Dafür dann heute noch einmal übertrieben

1:13:45 erste Supersatz
Die Zeitersparnis durch weglassen der Waden war erstaunlich gering

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

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 170
- 11 reps
- 20 reps
- 12 reps
- 19 reps
- 13 reps
- 18 reps
- 14 reps
- 17 reps
- 15 reps
- 16 reps
- 15 reps

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 340
- 22 reps
- 40 reps
- 24 reps
- 38 reps
- 26 reps
- 36 reps
- 28 reps
- 34 reps
- 30 reps
- 32 reps
- 30 reps

** Air Squat ** (Superset 1)
- Total Sets: 11
- Total Reps: 510
- 33 reps
- 60 reps
- 36 reps
- 57 reps
- 39 reps
- 54 reps
- 42 reps
- 51 reps
- 45 reps
- 48 reps
- 45 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 11
- Total Reps: 340
- 12.0 kgs x 22 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 38 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 28 reps
- 12.0 kgs x 34 reps
- 12.0 kgs x 30 reps
- 12.0 kgs x 32 reps
- 12.0 kgs x 30 reps

** Crunches ** (Superset 1)
- Total Sets: 11
- Total Reps: 510
- 33 reps
- 60 reps
- 36 reps
- 57 reps
- 39 reps
- 54 reps
- 42 reps
- 51 reps
- 45 reps
- 48 reps
- 45 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 20
- 12.0 kgs x 20 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Calves Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 160
- 160 reps [8x20 einbeinig]

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 350 Kg
- Total Sets: 2
- Total Reps: 70
- 5.0 kgs x 44 reps
- 5.0 kgs x 26 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 75 Kg
- Total Sets: 2
- Total Reps: 50
- 1.5 kgs x 30 reps
- 1.5 kgs x 20 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 45
- 23 reps
- 22 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Deadhang 42,4mm **
- Total Sets: 1
- 00:38

** Rucking 16 kg **
- Total Sets: 1
- 4.2 km - 42:00

Re: •● still in progress ●•

Verfasst: 25. Okt 2025, 06:49
von Folterkeller
Gestern Rolle

FitNotes Workout - Samstag 25th Oktober 2025
Time: 04:28 – 05:51 (1h 22m)
Total Volume: 11.992,8 Kg
Total Sets: 60
Total Reps: 1375

26:10 erste Supersatz
Maus, Ratte, Katze, Hase, Mader, ein Sprung Rehe, alles cool...
Aber wenn drei Waschbären vor dir auf der Straße eiskalt ein Verbrechen planen, bist'e echt irritiert...

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.360 Kg
- Total Sets: 10
- Total Reps: 100
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.720 Kg
- Total Sets: 10
- Total Reps: 200
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 10
- Total Reps: 300
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.496 Kg
- Total Sets: 3
- Total Reps: 156
- 16.0 kgs x 66 reps [12+11+10]
- 16.0 kgs x 48 reps [18+16+14]
- 16.0 kgs x 42 reps [12+10+8+6+6]

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 156
- 66 reps
- 48 reps
- 42 reps

** Pull Up ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Push Up ** (Superset 4)
- Total Sets: 1
- Total Reps: 42
- 42 reps

** Air Squat ** (Superset 4)
- Total Sets: 1
- Total Reps: 63
- 63 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 4)
- Total Volume: 504 Kg
- Total Sets: 1
- Total Reps: 42
- 12.0 kgs x 42 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Row Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Dips Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 28,5 Kg
- Total Sets: 1
- Total Reps: 19
- 1.5 kgs x 19 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Chin Up Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 11
- 11 reps

** Push Up Diamond Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Curl ** (Superset 6)
- Total Volume: 111 Kg
- Total Sets: 1
- Total Reps: 10
- 11.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 133,2 Kg
- Total Sets: 1
- Total Reps: 12
- 11.1 kgs x 12 reps

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

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

** Forearms ** (Superset 6)
- Total Volume: 52,8 Kg
- Total Sets: 1
- Total Reps: 6
- 8.8 kgs x 6 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:37

** Rucking 16 kg **
- Total Sets: 1
- 4.8 km - 47:30

Re: •● still in progress ●•

Verfasst: 27. Okt 2025, 06:46
von Folterkeller
Gestern 33 km Rolle

FitNotes Workout - Montag 27th Oktober 2025
Time: 04:10 – 06:39 (2h 28m)
Total Volume: 11.084,5 Kg
Total Sets: 63
Total Reps: 1685

28:55 erste Supersatz und übel schwer heute

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.142,4 Kg
- Total Sets: 10
- Total Reps: 112
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 11 reps
- 10.2 kgs x 11 reps
- 10.2 kgs x 11 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 12 reps
- 10.2 kgs x 13 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.284,8 Kg
- Total Sets: 10
- Total Reps: 224
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 20 reps
- 10.2 kgs x 22 reps
- 10.2 kgs x 22 reps
- 10.2 kgs x 22 reps
- 10.2 kgs x 24 reps
- 10.2 kgs x 24 reps
- 10.2 kgs x 24 reps
- 10.2 kgs x 26 reps

** Squat Vest ** (Superset 1)
- Total Volume: 3.427,2 Kg
- Total Sets: 10
- Total Reps: 336
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 33 reps
- 10.2 kgs x 33 reps
- 10.2 kgs x 33 reps
- 10.2 kgs x 36 reps
- 10.2 kgs x 36 reps
- 10.2 kgs x 36 reps
- 10.2 kgs x 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.712 Kg
- Total Sets: 3
- Total Reps: 226
- 12.0 kgs x 82 reps [15+14+13]
- 12.0 kgs x 84 reps [12+11+10+9]
- 12.0 kgs x 60 reps [8+7+6+5+4]

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 240
- 90 reps
- 90 reps
- 60 reps

** Pull Up ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Push Up ** (Superset 4)
- Total Sets: 1
- Total Reps: 44
- 44 reps

** Air Squat ** (Superset 4)
- Total Sets: 1
- Total Reps: 66
- 66 reps

** Clean & Press KB One Hand L/R (Added Reps) Easy ** (Superset 4)
- Total Volume: 528 Kg
- Total Sets: 1
- Total Reps: 44
- 12.0 kgs x 44 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Row Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Dip Parallettes Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Row Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 199,8 Kg
- Total Sets: 1
- Total Reps: 18
- 11.1 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 110 Kg
- Total Sets: 1
- Total Reps: 22
- 5.0 kgs x 22 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 37,5 Kg
- Total Sets: 1
- Total Reps: 25
- 1.5 kgs x 25 reps

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

** Chin Up Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Curl ** (Superset 6)
- Total Volume: 133,2 Kg
- Total Sets: 1
- Total Reps: 12
- 11.1 kgs x 12 reps

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

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Forearms ** (Superset 6)
- Total Volume: 44 Kg
- Total Sets: 1
- Total Reps: 5
- 8.8 kgs x 5 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 40:00

** Pull Up 42,4 mm ** (Superset 7)
- Total Sets: 2
- Total Reps: 20
- 10 reps
- 10 reps

** Burpee (Seal) ** (Superset 7)
- Total Sets: 2
- Total Reps: 10
- 5 reps
- 5 reps

Re: •● still in progress ●•

Verfasst: 29. Okt 2025, 05:49
von Folterkeller
Gestern Rolle und Roller, aber eher easy going

FitNotes Workout - Mittwoch 29th Oktober 2025
Time: 04:06 – 05:46 (1h 40m)
Total Volume: 4.254 Kg
Total Sets: 58
Total Reps: 2363

1. Supersatz am Limit was Wiederholungen anbelangt, es wären aber noch weitere Runden drin gewesen. Zeit war eher das Limit, wegen Arbeit und so.
1. Supersatz circa 74 min

Brot scheint meine Nemesis zu sein.... 75 kg .... Aber Power ohne Ende heute

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 151
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 24 reps
- 26 reps
- 25 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 302
- 32 reps
- 36 reps
- 40 reps
- 44 reps
- 48 reps
- 52 reps
- 50 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 453
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 72 reps
- 78 reps
- 75 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.624 Kg
- Total Sets: 7
- Total Reps: 302
- 12.0 kgs x 32 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 44 reps
- 12.0 kgs x 48 reps
- 12.0 kgs x 52 reps
- 12.0 kgs x 50 reps

** Calves Easy ** (Superset 1)
- Total Sets: 7
- Total Reps: 302
- 32 reps
- 36 reps
- 40 reps
- 44 reps
- 48 reps
- 52 reps
- 50 reps

** Crunches ** (Superset 1)
- Total Sets: 7
- Total Reps: 453
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 72 reps
- 78 reps
- 75 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 26
- 12.0 kgs x 26 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 35
- 35 reps [PR]

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 35
- 35 reps [PR]

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 255 Kg
- Total Sets: 1
- Total Reps: 51
- 5.0 kgs x 51 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 63 Kg
- Total Sets: 1
- Total Reps: 42
- 1.5 kgs x 42 reps

** TRX Delts ** (Superset 3)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps [PR?]

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 23
- 23 reps [PR?]

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Pull Up 42,4 mm ** (Superset 2)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Burpee (Seal) ** (Superset 2)
- Total Sets: 1
- Total Reps: 6
- 6 reps

Re: •● still in progress ●•

Verfasst: 31. Okt 2025, 08:53
von Folterkeller
Gestern Rolle und Ruck und viel mit dem Hund unterwegs gewesen.



FitNotes Workout - Freitag 31st Oktober 2025
Time: 04:10 – 05:33 (1h 23m)
Total Volume: 3.240 Kg
Total Sets: 85
Total Reps: 1727

57:30 erste Supersatz

Leide plagt mich schon seit Tagen eine üble Migräne. Die scheint aus dem Nacken zu kommen und wurde durch Bewegung zum Glück besser. Aber es lief heute deutlich träger und ich habe lieber auf Sparflamme trainiert. Schade, ansonsten wäre ich eigentlich fit gewesen


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

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 110
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 220
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 11
- Total Reps: 330
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 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: 2.640 Kg
- Total Sets: 11
- Total Reps: 220
- 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
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Calves Easy ** (Superset 1)
- Total Sets: 11
- Total Reps: 220
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Crunches ** (Superset 1)
- Total Sets: 10
- Total Reps: 300
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 168 Kg
- Total Sets: 1
- Total Reps: 14
- 12.0 kgs x 14 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 300 Kg
- Total Sets: 2
- Total Reps: 60
- 5.0 kgs x 30 reps
- 5.0 kgs x 30 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 40
- 1.5 kgs x 20 reps
- 1.5 kgs x 20 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 42
- 21 reps
- 21 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Pull Up 42,4 mm ** (Superset 2)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Burpee (Seal) ** (Superset 2)
- Total Sets: 1
- Total Reps: 5
- 5 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) **
- Total Volume: 72 Kg
- Total Sets: 1
- Total Reps: 3
- 24.0 kgs x 3 reps


Morgen bauen wir ein als Turngerüst für die Gremline für den Garten meine Klimmzugstation quasi noch einmal etwas größer (Klimmzugestange mit Ringen sowie eine Reckstange).

Man macht wohl irgendwas richtig, wenn der Nachwuchs sich so etwas wünscht


Meine Kurzhanteln sind jetzt auch größtenteils verkauft. Ich bleibe bei kettlebells, Westen und dem eigenen Körper.

Re: •● still in progress ●•

Verfasst: 31. Okt 2025, 08:56
von Netzokhul
Mirin Calisthenics Park im Garten

Re: •● still in progress ●•

Verfasst: 31. Okt 2025, 09:22
von Folterkeller
Hatten wir ja jahrelang bis es der Gartenhütte gewichen ist :guenni:

Re: •● still in progress ●•

Verfasst: 31. Okt 2025, 15:45
von Folterkeller
Das Wetter war super und bevor ich hier schminken und Gruseln muss, ging es noch für 28 km und 60 min mit dem Neuaufbau auf die Straße.

Re: •● still in progress ●•

Verfasst: 31. Okt 2025, 18:28
von Netzokhul
Folterkeller hat geschrieben: 31. Okt 2025, 09:22 Hatten wir ja jahrelang bis es der Gartenhütte gewichen ist :guenni:
Der KReislauf des Lebens. *drehsmilie*
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