Lifters Lounge

FitNotes Workout - Sonntag 30th April 2023
Time: 08:26 – 09:40 (1h 13m)
Body Weight: 88.7 kgs
Total Volume: 6.606 kgs
Total Sets: 23
Total Reps: 176

** HS Row (Low, Einarmig) **
- Total Volume: 1.497,5 kgs
- Total Sets: 3
- Total Reps: 20
- 80.0 kgs x 6 reps [PR]
- 82.5 kgs x 3 reps [PR]
- 70.0 kgs x 11 reps [PR]

** OHP (Sitzend, Multi) **
- Total Volume: 1.672,5 kgs
- Total Sets: 4
- Total Reps: 24
- 80.0 kgs x 5 reps [PR]
- 82.5 kgs x 2 reps [PR] [+1+1]
- 72.5 kgs x 7 reps
- 60.0 kgs x 10 reps

** BSS (Bazooka) **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 0
- 0 reps

** Lunges (Multi) **
- Total Volume: 1.410 kgs
- Total Sets: 4
- Total Reps: 28
- 40.0 kgs x 8 reps
- 50.0 kgs x 8 reps [PR]
- 55.0 kgs x 6 reps
- 60.0 kgs x 6 reps [PR]

** Rear Delt Swings **
- Total Volume: 326 kgs
- Total Sets: 2
- Total Reps: 37
- 8.0 kgs x 22 reps [PR]
- 10.0 kgs x 15 reps [PR]

** Technogym Rev butterfly **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 0
- 0 reps

** Technogym Bizepsmaschine **
- Total Volume: 1.037,5 kgs
- Total Sets: 3
- Total Reps: 24
- 47.5 kgs x 5 reps [PR]
- 45.0 kgs x 8 reps [PR]
- 40.0 kgs x 11 reps [PR]

** Technogym Beinstrecker Einbeinig **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 0
- 0 reps

** Dragon Flag (Negative) **
- Total Sets: 1
- Total Reps: 3
- 3 reps

** Rear Delt Kabel **
- Total Volume: 212,5 kgs
- Total Sets: 2
- Total Reps: 30
- 8.75 kgs x 10 reps
- 6.25 kgs x 20 reps

** HS Low Row **
- Total Volume: 450 kgs
- Total Sets: 1
- Total Reps: 10
- 45.0 kgs x 10 reps [PR]

Werde denke ich langsam Mal auf die HS low row umsteigen statt der normalen HS row. Mit nem anderen Setup treffe ich da den unteren lat sehr gut

FitNotes Workout - Mittwoch 3rd Mai 2023
Time: 08:55 – 10:00 (1h 04m)
Body Weight: 89.35 kgs
Total Volume: 7.276 kgs
Total Sets: 17
Total Reps: 176

** Pull Up **
- Total Volume: 400 kgs
- Total Sets: 3
- Total Reps: 17
- 32.5 kgs x 4 reps [PR]
- 32.5 kgs x 3 reps
- 17.25 kgs x 10 reps [PR]

** Deadlift (Semisumo) **
- Total Volume: 1.090 kgs
- Total Sets: 2
- Total Reps: 8
- 140.0 kgs x 5 reps [PR]
- 130.0 kgs x 3 reps

** Bench Press (Multi) **
- Total Volume: 2.400 kgs
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 7 reps
- 100.0 kgs x 8 reps [PR]
- 90.0 kgs x 10 reps

** Rudern (Aufrecht, Multi) ** (Superset 1)
- Total Volume: 2.050 kgs
- Total Sets: 3
- Total Reps: 24
- 90.0 kgs x 7 reps [PR]
- 95.0 kgs x 4 reps [PR]
- 80.0 kgs x 13 reps [PR]

** Seitheben Schrägbank ** (Superset 1)
- Total Volume: 336 kgs
- Total Sets: 3
- Total Reps: 56
- 6.0 kgs x 12 reps
- 6.0 kgs x 18 reps
- 6.0 kgs x 26 reps [PR]

** Dips (parallel bars) **
- Total Volume: 40 kgs
- Total Sets: 2
- Total Reps: 40
- 1.0 kgs x 20 reps
- 1.0 kgs x 20 reps

** HS Glute Drive **
- Total Volume: 960 kgs
- Total Sets: 1
- Total Reps: 6
- 160.0 kgs x 6 reps [PR]

FitNotes Workout - Donnerstag 4th Mai 2023
Time: 14:30 – 15:31 (1h 00m)
Body Weight: 88.6 kgs
Total Volume: 5.948,5 kgs
Total Sets: 18
Total Reps: 180

** HS Low Row **
- Total Volume: 2.275 kgs
- Total Sets: 5
- Total Reps: 46
- 50.0 kgs x 6 reps
- 50.0 kgs x 7 reps
- 50.0 kgs x 10 reps [PR]
- 55.0 kgs x 9 reps [PR]
- 45.0 kgs x 14 reps [PR]

** HS Shoulderpress **
- Total Volume: 960 kgs
- Total Sets: 3
- Total Reps: 25
- 40.0 kgs x 8 reps [PR]
- 42.5 kgs x 6 reps [PR]
- 35.0 kgs x 11 reps [PR]

** Lunges (Multi) **
- Total Volume: 1.300 kgs
- Total Sets: 3
- Total Reps: 24
- 55.0 kgs x 8 reps [PR]
- 60.0 kgs x 6 reps
- 50.0 kgs x 10 reps [PR]

** Rear Delt Swings **
- Total Volume: 286 kgs
- Total Sets: 2
- Total Reps: 39
- 6.0 kgs x 26 reps [PR]
- 10.0 kgs x 13 reps

** Curl (cable, SZ, UG) **
- Total Volume: 900 kgs
- Total Sets: 4
- Total Reps: 32
- 23.75 kgs x 8 reps
- 26.25 kgs x 8 reps
- 28.75 kgs x 8 reps
- 33.75 kgs x 8 reps [PR]

** Curl (cable, SZ, OG) **
- Total Volume: 227,5 kgs
- Total Sets: 1
- Total Reps: 14
- 16.25 kgs x 14 reps

FitNotes Workout - Samstag 6th Mai 2023
Time: 07:45 – 08:54 (1h 08m)
Body Weight: 88.9 kgs
Total Volume: 7.677,25 kgs
Total Sets: 21
Total Reps: 177

** Pull Up **
- Total Volume: 504,75 kgs
- Total Sets: 4
- Total Reps: 44
- 22.5 kgs x 9 reps [PR]
- 23.75 kgs x 7 reps [PR]
- 10.0 kgs x 12 reps
- 1.0 kgs x 16 reps [PR]

** Deadlift (Semisumo) **
- Total Volume: 2.130 kgs
- Total Sets: 4
- Total Reps: 17
- 142.5 kgs x 4 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 4 reps
- 120.0 kgs x 1 rep

** Bench Press (Multi) **
- Total Volume: 1.810 kgs
- Total Sets: 3
- Total Reps: 18
- 105.0 kgs x 6 reps [PR]
- 105.0 kgs x 4 reps [+1]
- 95.0 kgs x 8 reps

** Rudern (Aufrecht, Multi) ** (Superset 1)
- Total Volume: 1.810 kgs
- Total Sets: 3
- Total Reps: 20
- 95.0 kgs x 6 reps [PR]
- 95.0 kgs x 5 reps
- 85.0 kgs x 9 reps [PR]

** Seitheben Schrägbank ** (Superset 1)
- Total Volume: 442,5 kgs
- Total Sets: 3
- Total Reps: 51
- 12.5 kgs x 12 reps
- 12.5 kgs x 9 reps
- 6.0 kgs x 30 reps [PR]

** Dips (parallel bars) **
- Total Volume: 980 kgs
- Total Sets: 4
- Total Reps: 27
- 20.0 kgs x 1 rep
- 40.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 30.0 kgs x 14 reps


Heben fühlt sich bisschen unrund an derzeit, deshalb etwas mit dem Stand gespielt, aber nicht zufrieden gewesen.

Dips mal wieder gemacht, erstaunlich entspannt dafür, dass da vorher schon einiges passiert ist in der Trainingseinheit

FitNotes Workout - Sonntag 7th Mai 2023
Time: 07:31 – 08:34 (1h 02m)
Body Weight: 89.1 kgs
Total Volume: 6.200,5 kgs
Total Sets: 14
Total Reps: 144

** HS Low Row **
- Total Volume: 1.375 kgs
- Total Sets: 3
- Total Reps: 26
- 55.0 kgs x 7 reps
- 55.0 kgs x 8 reps
- 50.0 kgs x 11 reps [PR]

** OHP (Sitzend, Multi) **
- Total Volume: 2.555 kgs
- Total Sets: 3
- Total Reps: 44
- 60.0 kgs x 16 reps [PR]
- 65.0 kgs x 13 reps
- 50.0 kgs x 15 reps

** Lunges (Multi) **
- Total Volume: 1.150 kgs
- Total Sets: 3
- Total Reps: 20
- 65.0 kgs x 5 reps [PR]
- 65.0 kgs x 5 reps
- 50.0 kgs x 10 reps

** Rear Delt Swings **
- Total Volume: 270,5 kgs
- Total Sets: 2
- Total Reps: 30
- 7.0 kgs x 19 reps
- 12.5 kgs x 11 reps [PR]

** Curl (cable, SZ, UG) **
- Total Volume: 850 kgs
- Total Sets: 3
- Total Reps: 24
- 36.25 kgs x 7 reps
- 36.25 kgs x 9 reps [PR]
- 33.75 kgs x 8 reps

Zeit, abzuspecken

FitNotes Workout - Mittwoch 10th Mai 2023
Time: 07:38 – 08:03 (25m 08s)
Body Weight: 87.2 kgs
Total Volume: 3.288,75 kgs
Total Sets: 6
Total Reps: 44

** Pull Up **
- Total Volume: 318,75 kgs
- Total Sets: 3
- Total Reps: 13
- 33.75 kgs x 3 reps
- 33.75 kgs x 2 reps
- 18.75 kgs x 8 reps

** Bench Press (Multi) **
- Total Volume: 2.970 kgs
- Total Sets: 3
- Total Reps: 31
- 100.0 kgs x 10 reps [PR]
- 100.0 kgs x 8 reps
- 90.0 kgs x 13 reps [PR]


Danach Abbruch, not sure, if bisschen Magendarm eingefangen

Also wie? Hast Du die Fläche vollgekotzt oder -gekackt?

Falls nein, warum Abbruch?

Nee, nichts davon. Aber stehe etwas neben mir und deshalb lieber regenerieren, als halbherzig zu pumpen hehe

FitNotes Workout - Donnerstag 11th Mai 2023
Time: 08:27 – 09:25 (58m 00s)
Body Weight: 86.95 kgs
Total Volume: 6.980 kgs
Total Sets: 19
Total Reps: 149

** Pull Up **
- Total Volume: 462,5 kgs
- Total Sets: 3
- Total Reps: 27
- 23.75 kgs x 8 reps [PR]
- 23.75 kgs x 6 reps
- 10.0 kgs x 13 reps

** Deadlift (Semisumo) **
- Total Volume: 1.900 kgs
- Total Sets: 3
- Total Reps: 15
- 130.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Bench Press (Multi) **
- Total Volume: 1.907,5 kgs
- Total Sets: 3
- Total Reps: 19
- 107.5 kgs x 5 reps [PR]
- 105.0 kgs x 4 reps
- 95.0 kgs x 10 reps

** Rudern (Aufrecht, Multi) ** (Superset 1)
- Total Volume: 2.120 kgs
- Total Sets: 3
- Total Reps: 26
- 95.0 kgs x 6 reps
- 95.0 kgs x 6 reps
- 70.0 kgs x 14 reps

** Seitheben Schrägbank ** (Superset 1)
- Total Volume: 378 kgs
- Total Sets: 3
- Total Reps: 39
- 15.0 kgs x 8 reps
- 15.0 kgs x 8 reps
- 6.0 kgs x 23 reps

** Dips (parallel bars) **
- Total Volume: 55 kgs
- Total Sets: 1
- Total Reps: 1
- 55.0 kgs x 1 rep

** Cross Body Triceps Extensions **
- Total Volume: 150 kgs
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** PB Leg Raise **
- Total Volume: 7 kgs
- Total Sets: 2
- Total Reps: 7
- 1.0 kgs x 3 reps
- 1.0 kgs x 4 reps

FitNotes Workout - Freitag 12th Mai 2023
Time: 15:02 – 15:52 (49m 21s)
Body Weight: 86.7 kgs
Total Volume: 20 kgs
Total Sets: 22
Total Reps: 20

Komplettes Murph, 40s Satzpausen

** Running (Treadmill) **
- Total Sets: 2
- 1600.0 m - 10:40
- 1600.0 m - 10:40

** 5 PullUps / 10 Pushups / 15 Squats **
- Total Volume: 20 kgs
- Total Sets: 20
- Total Reps: 20
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep
- 1.0 kgs x 1 rep

FitNotes Workout - Samstag 13th Mai 2023
Time: 06:47 – 07:53 (1h 05m)
Body Weight: 86.65 kgs
Total Volume: 4.974,5 kgs
Total Sets: 18
Total Reps: 147

** HS Low Row **
- Total Volume: 1.900 kgs
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 6 reps
- 62.5 kgs x 6 reps [PR]
- 52.5 kgs x 10 reps [PR]
- 40.0 kgs x 16 reps [PR]

** OHP (Sitzend, Dumbbells) **
- Total Volume: 470 kgs
- Total Sets: 3
- Total Reps: 16
- 32.5 kgs x 3 reps
- 30.0 kgs x 6 reps
- 27.5 kgs x 7 reps

** Rear Delt Swings **
- Total Volume: 451,5 kgs
- Total Sets: 3
- Total Reps: 43
- 8.0 kgs x 23 reps [PR]
- 12.5 kgs x 13 reps [PR]
- 15.0 kgs x 7 reps [PR]

** BSS (Bazooka) **
- Total Volume: 1.310 kgs
- Total Sets: 4
- Total Reps: 26
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 60.0 kgs x 6 reps [PR]

** Curl (cable, SZ, UG) **
- Total Volume: 843 kgs
- Total Sets: 3
- Total Reps: 24
- 37.0 kgs x 8 reps [PR]
- 37.0 kgs x 7 reps
- 32.0 kgs x 9 reps

** Technogym Beinstrecker Einbeinig **
- Total Volume: 0 kgs
- Total Sets: 1
- Total Reps: 0
- 0 reps

Am Pfingstmontag (29.5.) ist Murph-Day. Wer macht mit?

Piss dich

Wow