Heute habe ich Mal wieder die Westen genommen. Grundsätzlich war das Training aber eher locker
FitNotes Workout - Freitag 21st November 2025
Time: 04:13 – 05:40 (1h 27m)
Total Volume: 10.460,9 Kg
Total Sets: 62
Total Reps: 1190

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

** Pull Up ** (Superset 1)
- Total Sets: 3
- Total Reps: 57
- 16 reps
- 20 reps
- 21 reps

** Push Up ** (Superset 1)
- Total Sets: 3
- Total Reps: 114
- 32 reps
- 40 reps
- 42 reps

** Air Squat ** (Superset 1)
- Total Sets: 3
- Total Reps: 171
- 48 reps
- 60 reps
- 63 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.368 Kg
- Total Sets: 3
- Total Reps: 114
- 12.0 kgs x 32 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 42 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 1.036,4 Kg
- Total Sets: 7
- Total Reps: 53
- 18.8 kgs x 5 reps
- 18.8 kgs x 6 reps
- 18.8 kgs x 7 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 10 reps
- 23.8 kgs x 8 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 2.072,8 Kg
- Total Sets: 7
- Total Reps: 106
- 18.8 kgs x 10 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 14 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 20 reps
- 23.8 kgs x 16 reps

** Squat Vest ** (Superset 3)
- Total Volume: 3.109,2 Kg
- Total Sets: 7
- Total Reps: 159
- 18.8 kgs x 15 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 21 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 27 reps
- 18.8 kgs x 30 reps
- 23.8 kgs x 24 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 8)
- Total Volume: 1.220 Kg
- Total Sets: 5
- Total Reps: 50
- 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

** Sit Ups ** (Superset 8)
- Total Volume: 600 Kg
- Total Sets: 5
- Total Reps: 50
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 16
- 12.0 kgs x 16 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 22
- 22 reps [Step Up möglichst explosiv]

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 280 Kg
- Total Sets: 1
- Total Reps: 28
- 10.0 kgs x 28 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 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: 240 Kg
- Total Sets: 1
- Total Reps: 24
- 10.0 kgs x 24 reps

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

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

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:35

** Rucking 16 kg **
- Total Sets: 1
- 0.34 km - 05:00 [Laufband
15 Grad Steigung
4,2 kmh
16 kg]

FitNotes Workout - Sonntag 23rd November 2025
Total Volume: 11.328,3 Kg
Total Sets: 56
Total Reps: 1295

Heute näher ans Versagen, aber mit Luft

8/10?

Durch längere Pausen heute 100 Minuten

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

** Pull Up ** (Superset 1)
- Total Sets: 3
- Total Reps: 63
- 20 reps
- 21 reps
- 22 reps

** Push Up ** (Superset 1)
- Total Sets: 3
- Total Reps: 126
- 40 reps
- 42 reps
- 44 reps

** Air Squat ** (Superset 1)
- Total Sets: 3
- Total Reps: 189
- 60 reps
- 63 reps
- 66 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 1.512 Kg
- Total Sets: 3
- Total Reps: 126
- 12.0 kgs x 40 reps
- 12.0 kgs x 42 reps
- 12.0 kgs x 44 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 1.093,8 Kg
- Total Sets: 5
- Total Reps: 51
- 23.8 kgs x 8 reps
- 23.8 kgs x 9 reps
- 23.8 kgs x 10 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 13 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 2.187,6 Kg
- Total Sets: 5
- Total Reps: 102
- 23.8 kgs x 16 reps
- 23.8 kgs x 18 reps
- 23.8 kgs x 20 reps
- 18.8 kgs x 22 reps
- 18.8 kgs x 26 reps

** Squat Vest ** (Superset 3)
- Total Volume: 3.281,4 Kg
- Total Sets: 5
- Total Reps: 153
- 23.8 kgs x 24 reps
- 23.8 kgs x 27 reps
- 23.8 kgs x 30 reps
- 18.8 kgs x 33 reps
- 18.8 kgs x 39 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 8)
- Total Volume: 1.356 Kg
- Total Sets: 5
- Total Reps: 54
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 26.0 kgs x 10 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps

** Sit Ups ** (Superset 8)
- Total Volume: 780 Kg
- Total Sets: 5
- Total Reps: 65
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 13 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Deadlift One Leg (Added Reps) ** (Superset 2)
- 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 2)
- Total Sets: 1
- Total Reps: 26
- 26 reps [Step Up möglichst explosiv]

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 250 Kg
- Total Sets: 1
- Total Reps: 25
- 10.0 kgs x 25 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 112,5 Kg
- Total Sets: 1
- Total Reps: 15
- 7.5 kgs x 15 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 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: 240 Kg
- Total Sets: 1
- Total Reps: 24
- 10.0 kgs x 24 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

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:38

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 39:15

FitNotes Workout - Montag 24th November 2025
Time: 04:12 – 05:35 (1h 22m)
Total Volume: 5.063 Kg
Total Sets: 91
Total Reps: 1772

10 Runden waren geplant und dann ist es wieder eskaliert.
Anschließend wollte ich schauen, was in 60 Minuten so geht

Erste Supersatz in 59:20. Eine 19. Runde hätte ich nur noch anfangen können
Es macht mir so tatsächlich momentan deutlich mehr Spaß als mit Weste und schwereren Kugeln

Belastung eher 5-6/10 ? Also easy going

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

** Pull Up ** (Superset 1)
- Total Sets: 18
- Total Reps: 180
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 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: 18
- Total Reps: 360
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 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: 18
- Total Reps: 540
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 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: 4.320 Kg
- Total Sets: 18
- Total Reps: 360
- 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
- 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

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 11
- 11 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 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 Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 10
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Curl ** (Superset 6)
- Total Volume: 140 Kg
- Total Sets: 1
- Total Reps: 14
- 10.0 kgs x 14 reps

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

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

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

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

** Crunches **
- Total Sets: 1
- Total Reps: 100
- 100 reps

FitNotes Workout - Mittwoch 26th November 2025
Time: 04:04 – 05:36 (1h 31m)
Total Volume: 4.591,5 Kg
Total Sets: 53
Total Reps: 1534

1. 5 Runden in 44:20
Dann noch 3 runden cool down
Insgesamt 57:30 für den ersten Supersatz

Push Up war beim Versagen, der Rest lief noch ganz okay

8-9/10? Die Pyramide war auf jeden Fall gut gewählt

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

** Pull Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 143
- 21 reps
- 23 reps
- 25 reps
- 23 reps
- 21 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 286
- 42 reps
- 46 reps
- 50 reps [Mit pausieren]
- 46 reps
- 42 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 8
- Total Reps: 429
- 63 reps
- 69 reps
- 75 reps
- 69 reps
- 63 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.672 Kg
- Total Sets: 8
- Total Reps: 286
- 12.0 kgs x 42 reps
- 12.0 kgs x 46 reps
- 12.0 kgs x 50 reps
- 12.0 kgs x 46 reps
- 12.0 kgs x 42 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 12
- 16.0 kgs x 12 reps

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

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

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

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 21
- 10.0 kgs x 21 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Pistol ** (Superset 5)
- Total Sets: 1
- Total Reps: 10
- 10 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: 18
- 18 reps

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

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:39

** Crunches **
- Total Sets: 1
- Total Reps: 100
- 100 reps

** Treadmill **
- Total Sets: 1
- 0.47 km - 06:00 [16 kg Ruck
15 Grad Steigung]

FitNotes Workout - Freitag 28th November 2025
Total Volume: 5.378,5 Kg
Total Sets: 85
Total Reps: 1920

18 Runden in 57:45
18 1/2 in 59:25

Obwohl ich eigentlich ziemlich schnell war, war es, glaube ich, kein PR


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

** Pull Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 186
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 6 reps

** Push Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 372
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 12 reps

** Air Squat ** (Superset 1)
- Total Sets: 16
- Total Reps: 558
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 18 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.464 Kg
- Total Sets: 16
- Total Reps: 372
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 24 reps
- 12.0 kgs x 12 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 16
- 12.0 kgs x 16 reps

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

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps [PR]

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps [PR]

** 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 Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

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

** TRX Pistol **
- Total Sets: 1
- Total Reps: 12
- 12 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: 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: 20
- 20 reps

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

** Crunches **
- Total Sets: 1
- Total Reps: 110
- 110 reps

** Treadmill **
- Total Sets: 1
- 0.51 km - 06:00 [15 Grad Steigung
16 kg Ruck]

Freak war übrigens mal mein Spitzname

FitNotes Workout - Samstag 29th November 2025
Time: 04:16 – 05:26 (1h 10m)
Total Volume: 3.678 Kg
Total Sets: 65
Total Reps: 1201

38:25 erste Supersatz


Ich habe mir gestern beim black friday kensui swissies in neutral und 45 Grad bestellt und bin sehr gespannt. Wegen der Deckenhöhe im Keller ist es mit Ringen leider nur so halbwegs Cool.
Ich hoffe, sie komme in der nächsten Woche bereits

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

** Pull Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 100
- 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: 10
- Total Reps: 200
- 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: 10
- Total Reps: 300
- 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: 2.800 Kg
- Total Sets: 10
- Total Reps: 200
- 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
- 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

** Pull Up Neutral Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Push Up Fist ** (Superset 2)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Pull Up 45° Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 8
- 8 reps

** Push Up Incline Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Chin Up Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 8
- 8 reps

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 11
- 11 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 48 Kg
- Total Sets: 1
- Total Reps: 4
- 12.0 kgs x 4 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 10
- 16.0 kgs x 10 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 10
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 10
- 10 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: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

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

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

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

** Crunches **
- Total Sets: 1
- Total Reps: 101
- 101 reps