FitNotes Workout - Montag 1st Dezember 2025
Time: 04:14 – 05:51 (1h 36m)
Total Volume: 5.339,5 Kg
Total Sets: 70
Total Reps: 1754

37 min für 1. 6 Runden
59:10 min für 10 Runden

Samstag gab es noch 18 km mit dem Roller und danach
Hat der 9 stündige Shopping Marathon dann so richtig Regeneration geraubt. Gestern gab es eigentlich nur ne knappe Stunde auf der Rolle. Das Essen war beide Tage eher ungesund und der Schlaf obendrein schlecht, da hier seit Tage Silvester vorgezogen wird.

Long Story short, heute war es anstrengend

Training 8.5/10

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

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 162
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 324
- 24 reps
- 28 reps
- 32 reps
- 36 reps
- 40 reps
- 44 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps
- 24 reps

** Air Squat ** (Superset 1)
- Total Sets: 11
- Total Reps: 486
- 36 reps
- 42 reps
- 48 reps
- 54 reps
- 60 reps
- 66 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.368 Kg
- Total Sets: 11
- Total Reps: 324
- 12.0 kgs x 24 reps
- 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
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps

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

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

** Pull Up 45° Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 9
- 9 reps

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

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

** Push Up Diamond Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 72 Kg
- Total Sets: 1
- Total Reps: 6
- 12.0 kgs x 6 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: 18
- 18 reps

** Row Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Dip Parallettes Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Row Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings Easy ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** 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: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 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: 30
- 30 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: 2
- Total Reps: 34
- 16 reps
- 18 reps

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

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

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

Heute Rolle und Ruck jeweils am Morgen und am Nachmittag

FitNotes Workout - Dienstag 2nd Dezember 2025
Total Volume: 0 Kg
Total Sets: 4
Total Reps: 0

** Cycling Rolle **
- Total Sets: 2
- x.0 km - 0x:00 [Bergamont circa 45 min. Batterie vom Tacho scheint leer zu sein. Vermutlich um 22 km?]
- 20.0 km - 37:20 [Später nach Batterie Wechsel]

** Treadmill **
- Total Sets: 2
- 2.39 km - 44:00 [15 Grad Steigung
16 kg Ruck]
- 1.66 km - 30:00 [Nachmittags
15 Grad Steigung
16 kg Ruck]

Puh, die Beine und der untere Rücken waren doch ziemlich verspannt heute morgen. Das dauerte etwas, bis es heute geschmeidig lief. Training insgesamt circa 90 Minuten inklusive trödeln und so. Heute kommen wahrscheinlich schon dir kensui Griffe. Da bin ich ziemlich gespannt, wie die live sind

FitNotes Workout - Mittwoch 3rd Dezember 2025
Time: 04:06 – 04:57 (50m 35s)
Total Volume: 4.533,5 Kg
Total Sets: 61
Total Reps: 1538

50:30 erste Supersatz

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

** Pull Up ** (Superset 1)
- Total Sets: 9
- Total Reps: 132
- 10 reps
- 20 reps
- 10 reps
- 11 reps
- 21 reps
- 11 reps
- 13 reps
- 23 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 9
- Total Reps: 264
- 20 reps
- 40 reps
- 20 reps
- 22 reps
- 42 reps
- 22 reps
- 26 reps
- 46 reps
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 9
- Total Reps: 396
- 30 reps
- 60 reps
- 30 reps
- 33 reps
- 63 reps
- 33 reps
- 39 reps
- 69 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.440 Kg
- Total Sets: 9
- Total Reps: 264
- 12.0 kgs x 20 reps
- 12.0 kgs x 40 reps
- 16.0 kgs x 20 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 42 reps
- 16.0 kgs x 22 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 46 reps
- 16.0 kgs x 26 reps

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

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

** Pull Up 45° Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 9
- 9 reps

** Push Up Incline Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 14
- 14 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

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 72 Kg
- Total Sets: 1
- Total Reps: 6
- 12.0 kgs x 6 reps

** Crunches ** (Superset 2)
- Total Sets: 1
- Total Reps: 101
- 101 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 224 Kg
- Total Sets: 1
- Total Reps: 14
- 16.0 kgs x 14 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: 18
- 18 reps

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

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 230 Kg
- Total Sets: 1
- Total Reps: 23
- 10.0 kgs x 23 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: 70 Kg
- Total Sets: 1
- Total Reps: 14
- 5.0 kgs x 14 reps

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

** TRX Pistol **
- Total Sets: 1
- Total Reps: 14
- 14 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: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 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
- 00:37

FitNotes Workout - Donnerstag 4th Dezember 2025
Time: 04:14 – 05:43 (1h 28m)
Total Volume: 4.886 Kg
Total Sets: 65
Total Reps: 1709

Die kensui swissies Griffe sind da in neutral und 45 Grad
Die sitzen auf der 33,7 mm Stange sehr stramm bzw passen quasi perfekt.
Ich bin für das erste testen sehr zufrieden damit

Heute habe ich das gestrige Training mehr oder weniger wiederholt.
53:40 für den ersten Supersatz und heute deutlich im Bereich 9/10.
Für Zwei Tage hintereinander auf jeden Fall viel zu schwer gewählt. Ich hätte die Griffvarianten nicht alle ausprobieren sollen
Das wird fürchterlichen Muskelkater Geben

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

** Pull Up ** (Superset 1)
- Total Sets: 9
- Total Reps: 140
- 10 reps
- 20 reps
- 10 reps
- 15 reps
- 25 reps
- 15 reps
- 11 reps
- 21 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 322
- 20 reps
- 40 reps
- 20 reps
- 30 reps
- 50 reps
- 30 reps
- 42 reps
- 22 reps
- 42 reps
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 9
- Total Reps: 420
- 30 reps
- 60 reps
- 30 reps
- 45 reps
- 75 reps
- 45 reps
- 33 reps
- 63 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.664 Kg
- Total Sets: 9
- Total Reps: 280
- 12.0 kgs x 20 reps
- 12.0 kgs x 40 reps
- 16.0 kgs x 20 reps
- 12.0 kgs x 30 reps
- 12.0 kgs x 50 reps
- 16.0 kgs x 30 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 42 reps
- 16.0 kgs x 26 reps

** Pull Up 45° Pronation ** (Superset 2)
- Total Sets: 1
- Total Reps: 5
- 5 reps

** Push Up One Leg ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Pull Up Neutral ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Push Up Fist ** (Superset 2)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Pull Up 45° Supination ** (Superset 2)
- Total Sets: 1
- Total Reps: 11
- 11 reps

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

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

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

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 8
- 12.0 kgs x 8 reps [6+2]

** Crunches ** (Superset 2)
- Total Sets: 1
- Total Reps: 111
- 111 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 256 Kg
- Total Sets: 1
- Total Reps: 16
- 16.0 kgs x 16 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 22
- 22 reps

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

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

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

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

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

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 1
- Total Reps: 14
- 7.5 kgs x 14 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: 31
- 31 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 16
- 16 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: 250 Kg
- Total Sets: 1
- Total Reps: 25
- 10.0 kgs x 25 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
- 00:42

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

FitNotes Workout - Samstag 6th Dezember 2025
Time: 04:15 – 05:41 (1h 26m)
Total Volume: 4.833,5 Kg
Total Sets: 70
Total Reps: 1486


Gestern nur 25 km Rolle und knapp 10 km mit dem Hund unterwegs gewesen. Aber ich war von der Arbeit irgendwie komplett verspannt



Die Griffe sind wirklich nicht schlecht. Die Griffvarianten gehen schön auf den Bizeps bei mir.
45:20 erste Supersatz

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

** Pull Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 130
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 260
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 10
- Total Reps: 390
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.120 Kg
- Total Sets: 10
- Total Reps: 260
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 26 reps

** Pull Up 45° Pronation ** (Superset 2)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Push Up One Leg ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Pull Up Neutral ** (Superset 2)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Push Up Fist ** (Superset 2)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Pull Up 45° Supination ** (Superset 2)
- Total Sets: 1
- Total Reps: 11
- 11 reps

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

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

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

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) One Arm ** (Superset 2)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 8
- 16.0 kgs x 6 reps [PR] [4+2]
- 12.0 kgs x 2 reps

** Sit Ups Heavy ** (Superset 2)
- Total Volume: 168 Kg
- Total Sets: 1
- Total Reps: 14
- 12.0 kgs x 14 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 256 Kg
- Total Sets: 1
- Total Reps: 16
- 16.0 kgs x 16 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 22
- 22 reps

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

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

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

** Dips Rings ** (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

** TRX Pistol **
- Total Sets: 1
- Total Reps: 16
- 16 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: 20
- 20 reps

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

** Clean & Press KB Two Hands (Total Weight) (Long Cycle) **
- Total Volume: 352 Kg
- Total Sets: 1
- Total Reps: 11
- 32.0 kgs x 11 reps

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

FitNotes Workout - Sonntag 7th Dezember 2025
Time: 04:31 – 05:41 (1h 09m)
Total Volume: 4.950,3 Kg
Total Sets: 52
Total Reps: 1113

40:45 erste Supersatz. Die letzte Runde war schon ziemlich eklig. Das restliche Training aber relativ easy. Kein Wunder, das Volumen ist ja auch deutlich geringer ausgefallen

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 104
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 20 reps
- 21 reps
- 23 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 208
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 40 reps
- 42 reps
- 46 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 312
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 60 reps
- 63 reps
- 69 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 2.816 Kg
- Total Sets: 7
- Total Reps: 208
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 12.0 kgs x 40 reps
- 12.0 kgs x 42 reps
- 12.0 kgs x 46 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 142,8 Kg
- Total Sets: 1
- Total Reps: 6
- 23.8 kgs x 6 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 1
- Total Reps: 12
- 23.8 kgs x 12 reps

** Squat Vest ** (Superset 2)
- Total Volume: 428,4 Kg
- Total Sets: 1
- Total Reps: 18
- 23.8 kgs x 18 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 12
- 24.0 kgs x 12 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 472 Kg
- Total Sets: 3
- Total Reps: 22
- 16.0 kgs x 12 reps
- 28.0 kgs x 6 reps [12 kg und 16 kg kettlebell]
- 28.0 kgs x 4 reps

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

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

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

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

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

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

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 13
- 10.0 kgs x 13 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: 21
- 21 reps

** Curl ** (Superset 6)
- Total Volume: 120 Kg
- Total Sets: 1
- Total Reps: 12
- 10.0 kgs x 12 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 13
- 10.0 kgs x 13 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
- 00:52

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 53:00

FitNotes Workout - Montag 8th Dezember 2025
Time: 04:08 – 05:27 (1h 18m)
Total Volume: 5.924,3 Kg
Total Sets: 50
Total Reps: 1193

Pull und push Up waren schon am Limit heute

Dafür ging es dann mit Gewichtsweste vergleichsweise easy durch.

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 108
- 12 reps [45 Grad Pronation]
- 12 reps [Neutral]
- 12 reps [45 Grad Supination]
- 12 reps [Chin Up]
- 12 reps [42,4 mm Stange]
- 24 reps
- 24 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 216
- 24 reps [Fist]
- 24 reps [Incline]
- 24 reps [One leg]
- 24 reps [Diamond]
- 24 reps
- 48 reps
- 48 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 324
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 36 reps
- 72 reps
- 72 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.072 Kg
- Total Sets: 7
- Total Reps: 216
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 16.0 kgs x 24 reps
- 12.0 kgs x 48 reps
- 12.0 kgs x 48 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 261,8 Kg
- Total Sets: 1
- Total Reps: 11
- 23.8 kgs x 11 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 523,6 Kg
- Total Sets: 1
- Total Reps: 22
- 23.8 kgs x 22 reps

** Squat Vest ** (Superset 2)
- Total Volume: 785,4 Kg
- Total Sets: 1
- Total Reps: 33
- 23.8 kgs x 33 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 384 Kg
- Total Sets: 1
- Total Reps: 16
- 24.0 kgs x 16 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 280 Kg
- Total Sets: 1
- Total Reps: 10
- 28.0 kgs x 10 reps [12 kg und 16 kg Kettlebell]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 23
- 23 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 23
- 23 reps

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

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 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: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 1
- Total Reps: 14
- 5.0 kgs x 14 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 23
- 23 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: 18
- 18 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:45

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

FitNotes Workout - Mittwoch 10th Dezember 2025
Time: 04:01 – 05:21 (1h 20m plus Ruck)
Total Volume: 12.971,1 Kg
Total Sets: 62
Total Reps: 1240
Das war leichter als gedacht. Größte Belastung war das Gewicht von der Weste im Nacken

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.234,4 Kg
- Total Sets: 8
- Total Reps: 63
- 18.8 kgs x 6 reps [Pronation 45 Grad]
- 18.8 kgs x 6 reps [Neutral]
- 18.8 kgs x 6 reps [Supination 45 Grad]
- 18.8 kgs x 6 reps [Chin Up]
- 18.8 kgs x 7 reps [42,4 mm]
- 18.8 kgs x 10 reps
- 18.8 kgs x 12 reps
- 23.8 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.468,8 Kg
- Total Sets: 8
- Total Reps: 126
- 18.8 kgs x 12 reps [Fist]
- 18.8 kgs x 12 reps [Incline]
- 18.8 kgs x 12 reps [One Leg]
- 18.8 kgs x 12 reps [Diamond]
- 18.8 kgs x 14 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 24 reps
- 23.8 kgs x 20 reps

** Squat Vest ** (Superset 1)
- Total Volume: 3.703,2 Kg
- Total Sets: 8
- Total Reps: 189
- 18.8 kgs x 18 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 18 reps
- 18.8 kgs x 21 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 36 reps
- 23.8 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.304 Kg
- Total Sets: 10
- Total Reps: 130
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 14 reps
- 16.0 kgs x 16 reps
- 12.0 kgs x 20 reps
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 14 reps
- 16.0 kgs x 16 reps
- 12.0 kgs x 20 reps
- 32.0 kgs x 2 reps [Drop]
- 28.0 kgs x 4 reps

** Crunches ** (Superset 2)
- Total Sets: 2
- Total Reps: 200
- 100 reps
- 100 reps

** Pull Up ** (Superset 7)
- Total Sets: 2
- Total Reps: 37
- 23 reps
- 14 reps [Easy cool down]

** Push Up ** (Superset 7)
- Total Sets: 2
- Total Reps: 74
- 46 reps
- 28 reps

** Air Squat ** (Superset 7)
- Total Sets: 2
- Total Reps: 111
- 69 reps
- 42 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 7)
- Total Volume: 1.000 Kg
- Total Sets: 2
- Total Reps: 74
- 12.0 kgs x 46 reps
- 16.0 kgs x 28 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 280 Kg
- Total Sets: 1
- Total Reps: 10
- 28.0 kgs x 10 reps [16 + 12 kg KB]

** Step Ups 20" Box To Back Lunges Heavy ** (Superset 3)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** TRX Pistols Heavy ** (Superset 3)
- Total Volume: 112,8 Kg
- Total Sets: 1
- Total Reps: 6
- 18.8 kgs x 6 reps [PR]

** Row Parallettes Heavy ** (Superset 4)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Dip Parallettes Heavy ** (Superset 4)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Row Rings Heavy ** (Superset 4)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Dips Rings Heavy ** (Superset 4)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** 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: 112,5 Kg
- Total Sets: 1
- Total Reps: 15
- 7.5 kgs x 15 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps [PR]

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 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: 20
- 20 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
- 2.7 km - 25:00

FitNotes Workout - Freitag 12th Dezember 2025
Total Volume: 6.790,6 Kg
Total Sets: 53
Total Reps: 1329

46:44 erste Supersatz

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

** Pull Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 112
- 13 reps [45 Grad Pronation]
- 13 reps [Neutral]
- 13 reps [45 Grad Supination]
- 13 reps [Chin Up]
- 13 reps [42,4 mm Stange]
- 25 reps
- 22 reps

** Push Up ** (Superset 1)
- Total Sets: 7
- Total Reps: 224
- 26 reps [Fist]
- 26 reps [Incline]
- 26 reps [One leg]
- 26 reps [Diamond]
- 26 reps
- 50 reps
- 44 reps

** Air Squat ** (Superset 1)
- Total Sets: 7
- Total Reps: 336
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 39 reps
- 75 reps
- 66 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.208 Kg
- Total Sets: 7
- Total Reps: 224
- 16.0 kgs x 26 reps
- 16.0 kgs x 26 reps
- 16.0 kgs x 26 reps
- 16.0 kgs x 26 reps
- 16.0 kgs x 26 reps
- 12.0 kgs x 50 reps
- 12.0 kgs x 44 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 326,6 Kg
- Total Sets: 2
- Total Reps: 17
- 23.8 kgs x 7 reps
- 16.0 kgs x 10 reps [Rucker]

** Push Up Heavy ** (Superset 2)
- Total Volume: 653,2 Kg
- Total Sets: 2
- Total Reps: 34
- 23.8 kgs x 14 reps
- 16.0 kgs x 20 reps

** Squat Vest ** (Superset 2)
- Total Volume: 979,8 Kg
- Total Sets: 2
- Total Reps: 51
- 23.8 kgs x 21 reps
- 16.0 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 512 Kg
- Total Sets: 2
- Total Reps: 20
- 28.0 kgs x 8 reps
- 24.0 kgs x 12 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 336 Kg
- Total Sets: 1
- Total Reps: 12
- 28.0 kgs x 12 reps [PR] [12 kg und 16 kg Kettlebell]

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

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 27
- 27 reps

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

** Dips Rings ** (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: 105 Kg
- Total Sets: 1
- Total Reps: 14
- 7.5 kgs x 14 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 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: 22
- 22 reps

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

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