FitNotes Workout - Freitag 17th Oktober 2025
Total Sets: 28
Total Reps: 271

** Seated Leg Curl Machine **
- 110.0 kgs x 9 reps [6, M, D, squeeze, aufrecht]
- 110.0 kgs x 8 reps [same]

** Gymleco Legpress **
- 130.0 kgs x 8 reps [kontrolliert, rir 1]
- 140.0 kgs x 6 reps [kontrolliert]
- 120.0 kgs x 11 reps [toe press]

** Standing Leg Curl Gym 80 **
- 52.5 kgs x 9 reps
- 42.5 kgs x 10 reps [squeeze, semi aufrecht]
- 37.5 kgs x 15 reps

** Splitsquats Smith both feet elevated **
- 60.0 kgs x 7 reps [slow, kontrolliert, mit random stoff gürtel, stange unten mittelfuss, hinteres Stützending bündig mit Stepper, rir 2]
- 60.0 kgs x 6 reps [stange höhe fussballen, perfect reps, rir 2]

** Sissy Squats Multipresse **
- 9 reps

** Stiffleg Deadlift HS Car Deadlift Maschine **
- 140.0 kgs x 8 reps
- 140.0 kgs x 6 reps

** Calf Raise 1leg HS Legpress stack **
- 115.0 kgs x 9 reps
- 115.0 kgs x 9 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps
- 115.0 kgs x 8 reps
- 95.0 kgs x 11 reps
- 95.0 kgs x 6 reps [Restpause]
- 95.0 kgs x 6 reps [Restpause]
- 95.0 kgs x 5 reps

** Adductor machine **
- 143.0 kgs x 13 reps [beine gestreckt]
- 143.0 kgs x 11 reps [same]
- 143.0 kgs x 15 reps [füsse normal, stretch & squeeze]

** Decline Crunch **
- 84.0 kgs x 25 reps [PR] [feeling]
- 85.0 kgs x 12 reps [feeling]

** Abductor machine **
- 143.0 kgs x 13 reps [squeeze]

FitNotes Workout - Samstag 18th Oktober 2025
Total Sets: 33
Total Reps: 374

** Panatta standing Fly **
- 90.0 kgs x 11 reps [Höhe 10, Griff 2]
- 100.0 kgs x 8 reps [11]
- 100.0 kgs x 10 reps [13]
- 100.0 kgs x 8 reps [13]
- 100.0 kgs x 11 reps [PR] [13, nur midrange]
- 75.0 kgs x 14 reps [stufe 5, stretch & squeeze]
- 80.0 kgs x 12 reps [stufe 5, stretch & squeeze]

** Gymleco standing chest Press PL **
- 60.0 kgs x 13 reps [OG, ausgestellte ellbogen, slow, doppelpaused, nur midrange, bank 2. grösste Rom, Griff 2. oberstes Loch]
- 70.0 kgs x 11 reps [PR] [same]
- 70.0 kgs x 10 reps [schultern hoch]
- 70.0 kgs x 9 reps [schultern hoch]
- 70.0 kgs x 8 reps [schräger Griff NAJAAAAAA]

** Dumbbell chest pullover **
- 16.0 kgs x 8 reps [PR] [bank 15°, hanteln zusammen drücken]
- 14.0 kgs x 10 reps [PR] [bank 15°, hanteln zusammen drücken]
- 12.0 kgs x 15 reps [PR] [bank 30°, hanteln zusammen drücken]

** Lat Pulldown pronated wide **
- 80.0 kgs x 15 reps [nur untere 2/3 rom, doppelpaused]
- 90.0 kgs x 10 reps [same]

** Cable Row medium MAG **
- 80.0 kgs x 15 reps [doppelpaused]
- 90.0 kgs x 12 reps [doppelpaused]
- 100.0 kgs x 9 reps [doppelpaused]

** Gym80 PureKraft 1arm illiac Lat @High Row **
- 45.0 kgs x 10 reps [D-Handle, sehr kontrolliert]
- 45.0 kgs x 10 reps [same]
- 45.0 kgs x 10 reps [same]
- 45.0 kgs x 10 reps [same, rir 0.5]

** Gym80 PureKraft High Row **
- 40.0 kgs x 7 reps [ultraslow, doppelpaused]
- 30.0 kgs x 16 reps [PR] [same]

** Bent-over Row Dumbbell **
- 37.5 kgs x 10 reps [doppelpaused]

** Dumbbell Row abgestützt 1arm **
- 30.0 kgs x 12 reps [schönste Reps EUW]
- 30.0 kgs x 12 reps [same]
- 40.0 kgs x 15 reps ["normales" tempo, keine Pausen]

** Lat Pulldown seitlich 1arm kneeling **
- 50.0 kgs x 15 reps [PR]
- 60.0 kgs x 14 reps [PR]

** Cable Pullover kneeling Bullgym **
- 40.0 kgs x 14 reps [PR]

FitNotes Workout - Sonntag 19th Oktober 2025
Total Sets: 43
Total Reps: 525

** Lateral Raise Maschine Panatta **
- 50.0 kgs x 14 reps [stufe 3, beidarmig, step-back, schulter hinten, paused]
- 60.0 kgs x 8 reps [same]
- 65.0 kgs x 6 reps [ohne pause]
- 55.0 kgs x 12 reps [ohne Pause]

** Face Pulls cable mit Rotation seated **
- 28.75 kgs x 12 reps [PR] [langer Griff auf Handgelenk]
- 18.75 kgs x 15 reps [PR] [squeezypeezy]
- 18.75 kgs x 15 reps
- 18.75 kgs x 15 reps

** Y-Raises Dumbbell lying 60° **
- 26.0 kgs x 16 reps
- 24.0 kgs x 20 reps

** rear Delt Row @panatta supported row NRG **
- 20.0 kgs x 14 reps [PR] [1arm, 3.oberstes Loch]
- 20.0 kgs x 14 reps [same]
- 20.0 kgs x 13 reps [same]

** Lateral Dumbbell Raise lying **
- 10.0 kgs x 13 reps [@preacher]

** reverse Butterfly HS **
- 40.0 kgs x 15 reps [stufe 3, Schulterblätter komplett retrahiert, slow, nur hintere ROM]
- 40.0 kgs x 15 reps [same]

** Lateral Raise @abductor lel **
- 110.0 kgs x 9 reps [kontrolliert, doppelpaused]
- 96.0 kgs x 10 reps [doppelpaused]
- 82.0 kgs x 19 reps [PR] [ohne Pause]

** Seated alternated Dumbbell Curl /w rotation **
- 22.5 kgs x 6 reps [perfect reps]
- 20.0 kgs x 13 reps [perfect reps]

** Pushdowns 1arm standing cuffs **
- 17.5 kgs x 9 reps
- 15.0 kgs x 11 reps [peefect reps]

** Dumbbell Preacher Curl **
- 15.0 kgs x 10 reps [paused]
- 15.0 kgs x 9 reps [paused]

** Gym80 PureKraft Triceps Extension **
- 40.0 kgs x 8 reps [1arm, seitlich, sitz2, rücken5]
- 30.0 kgs x 11 reps ["overhead", vorgelehnt, minimal seitlich, sitz 4, rücken 7]
- 30.0 kgs x 10 reps ["overhead"]
- 30.0 kgs x 9 reps [overhead]

** Gym80 PureKraft Triceps Extension beidarmig **
- 55.0 kgs x 14 reps [PR]

** Pushdowns Bar **
- 30.0 kgs x 14 reps
- 30.0 kgs x 14 reps

** Incline Curls supported @hyperextension **
- 17.5 kgs x 9 reps [PR] [1arm, paused]
- 17.5 kgs x 8 reps [1arm, paused]
- 15.0 kgs x 13 reps [PR] [1arm, ohne pause]

** Dumbbell Hammer Curl **
- 15.0 kgs x 18 reps [leicht vorgelehnt, contraction focus]
- 15.0 kgs x 15 reps
- 15.0 kgs x 7 reps [Restpause]
- 15.0 kgs x 7 reps [Restpause]
- 15.0 kgs x 7 reps [Restpause]

** Wrist Extension Dumbbell **
- 12.5 kgs x 12 reps
- 10.0 kgs x 20 reps

** Wrist Curls Dumbbell /w Finger **
- 20.0 kgs x 16 reps [1armig auf bein]