Lifters Lounge

FitNotes Workout - Freitag 16th Juni 2023
Time: 13:36 – 14:44 (1h 08m)
Body Weight: 85.8 kgs
Total Volume: 7.096,25 Kg
Total Sets: 21
Total Reps: 185

** OHP (Stehend) **
- Total Volume: 1.165 Kg
- Total Sets: 3
- Total Reps: 23
- 60.0 kgs x 4 reps
- 55.0 kgs x 7 reps [PR]
- 45.0 kgs x 12 reps [PR]

** Pull Up **
- Total Volume: 247,5 Kg
- Total Sets: 3
- Total Reps: 6
- 41.25 kgs x 2 reps
- 42.5 kgs x 2 reps [PR]
- 40.0 kgs x 2 reps

** HS Low Row **
- Total Volume: 1.310 Kg
- Total Sets: 3
- Total Reps: 29
- 50.0 kgs x 7 reps
- 50.0 kgs x 8 reps
- 40.0 kgs x 14 reps

** HS Row (high) **
- Total Volume: 1.540 Kg
- Total Sets: 3
- Total Reps: 26
- 60.0 kgs x 8 reps
- 65.0 kgs x 7 reps
- 55.0 kgs x 11 reps [PR]

** Seitheben Schrägbank **
- Total Volume: 520 Kg
- Total Sets: 3
- Total Reps: 43
- 12.5 kgs x 18 reps [PR]
- 15.0 kgs x 9 reps
- 10.0 kgs x 16 reps

** Rear Delt Machine Fly **
- Total Volume: 1.450 Kg
- Total Sets: 3
- Total Reps: 36
- 40.0 kgs x 15 reps
- 45.0 kgs x 11 reps
- 35.5 kgs x 10 reps

** Curl (cable, SZ, UG) **
- Total Volume: 863,75 Kg
- Total Sets: 3
- Total Reps: 22
- 43.75 kgs x 7 reps
- 44.5 kgs x 4 reps [PR]
- 34.5 kgs x 11 reps [PR]

Mensch. Läuft gut bei dir!
Schön zu lesen

Isso
Läuft

Vielen Dank. Hab leider extrem viel Stress gerade mit Krankheit in meiner Familie + Abschlussprüfungen in der Schule, deshalb komme ich kaum zum Lesen hier und auch nur deutlich weniger zum Trainieren.

Aber habe jetzt mal von alternierendem GK auf Brust/Beine und Schulter/Rücken gewechselt. Heute war die erste Einheit Schulter/Rücken, fühlt sich soweit halbwegs rund an. Mal in ein paar Monaten schauen, was passiert und bis dahin nicht wieder deutlich über 87 kg kommen. Und aus gesundheitlichen Gründen Cardio hoch halten, bei jedem Schicksalsschlag in der Umgebung wird einem sowas bewusst

Gute Nerven wünsche ich Dir!

Hold

FitNotes Workout - Samstag 17th Juni 2023
Time: 07:48 – 09:02 (1h 14m)
Body Weight: 86.5 kgs
Total Volume: 11.188 Kg
Total Sets: 25
Total Reps: 229

** Deadlift (Konventionell) **
- Total Volume: 1.230 Kg
- Total Sets: 2
- Total Reps: 12
- 100.0 kgs x 6 reps
- 105.0 kgs x 6 reps [PR]

** Deadlift (Semisumo) **
- Total Volume: 1.470 Kg
- Total Sets: 2
- Total Reps: 12
- 120.0 kgs x 6 reps
- 125.0 kgs x 6 reps

** Bench Press (Multi) **
- Total Volume: 1.380 Kg
- Total Sets: 3
- Total Reps: 13
- 110.0 kgs x 4 reps
- 110.0 kgs x 4 reps
- 100.0 kgs x 5 reps

** JM Press (Multi) **
- Total Volume: 1.680 Kg
- Total Sets: 3
- Total Reps: 31
- 50.0 kgs x 12 reps
- 55.0 kgs x 12 reps [PR]
- 60.0 kgs x 7 reps

** Butterfly **
- Total Volume: 964 Kg
- Total Sets: 2
- Total Reps: 15
- 61.0 kgs x 8 reps [PR]
- 68.0 kgs x 7 reps [PR]

** Bulgarian Split Squats (1 DB) **
- Total Volume: 880 Kg
- Total Sets: 4
- Total Reps: 50
- 25.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 32.5 kgs x 8 reps
- 1.0 kgs x 20 reps

** Pushdown (2 Ropes) **
- Total Volume: 764 Kg
- Total Sets: 4
- Total Reps: 36
- 20.25 kgs x 12 reps
- 22.75 kgs x 11 reps [PR]
- 22.75 kgs x 8 reps
- 17.75 kgs x 5 reps

** Wadenheben Stehend **
- Total Volume: 960 Kg
- Total Sets: 2
- Total Reps: 24
- 35.0 kgs x 12 reps
- 45.0 kgs x 12 reps [PR]

** Technogym Beinstrecker **
- Total Volume: 1.860 Kg
- Total Sets: 3
- Total Reps: 36
- 47.5 kgs x 12 reps
- 50.0 kgs x 12 reps
- 57.5 kgs x 12 reps

FitNotes Workout - Sonntag 18th Juni 2023
Time: 08:45 – 09:51 (1h 05m)
Body Weight: 87.35 kgs
Total Volume: 6.555,5 Kg
Total Sets: 22
Total Reps: 209

** OHP (Stehend) **
- Total Volume: 927,5 Kg
- Total Sets: 3
- Total Reps: 17
- 62.5 kgs x 3 reps
- 60.0 kgs x 4 reps
- 50.0 kgs x 10 reps [PR]

** Pull Up **
- Total Volume: 465 Kg
- Total Sets: 3
- Total Reps: 20
- 30.0 kgs x 6 reps [PR]
- 30.0 kgs x 5 reps
- 15.0 kgs x 9 reps

** Rudern (Aufrecht, Langhantel, Partiell) **
- Total Volume: 1.592,5 Kg
- Total Sets: 3
- Total Reps: 28
- 60.0 kgs x 8 reps
- 62.5 kgs x 9 reps
- 50.0 kgs x 11 reps

** HS Low Row **
- Total Volume: 1.010 Kg
- Total Sets: 3
- Total Reps: 27
- 50.0 kgs x 6 reps
- 40.0 kgs x 8 reps
- 30.0 kgs x 13 reps

** Seitheben Schrägbank **
- Total Volume: 643,5 Kg
- Total Sets: 4
- Total Reps: 63
- 15.0 kgs x 10 reps
- 12.5 kgs x 13 reps
- 10.0 kgs x 17 reps
- 7.0 kgs x 23 reps [PR]

** Rear Delt Machine Fly **
- Total Volume: 930,5 Kg
- Total Sets: 2
- Total Reps: 23
- 45.0 kgs x 12 reps
- 35.5 kgs x 11 reps

** Curl (cable, SZ, UG) **
- Total Volume: 986,5 Kg
- Total Sets: 3
- Total Reps: 31
- 44.5 kgs x 6 reps [PR]
- 34.5 kgs x 12 reps [PR]
- 23.5 kgs x 13 reps

** Technogym Seitheben EA **
- Total Volume: 0 Kg
- Total Sets: 1
- Total Reps: 0
- 0 reps

FitNotes Workout - Dienstag 20th Juni 2023
Time: 14:17 – 15:20 (1h 02m)
Body Weight: 85.75 kgs
Total Volume: 12.690 Kg
Total Sets: 27
Total Reps: 238

** Bench Press (Multi) **
- Total Volume: 1.260 Kg
- Total Sets: 3
- Total Reps: 12
- 110.0 kgs x 3 reps
- 107.5 kgs x 4 reps
- 100.0 kgs x 5 reps

** JM Press (Multi) **
- Total Volume: 2.602,5 Kg
- Total Sets: 5
- Total Reps: 44
- 50.0 kgs x 8 reps
- 60.0 kgs x 9 reps
- 65.0 kgs x 9 reps [PR]
- 67.5 kgs x 7 reps [PR]
- 55.0 kgs x 11 reps

** RDL (barbell) **
- Total Volume: 1.720 Kg
- Total Sets: 3
- Total Reps: 19
- 100.0 kgs x 4 reps
- 100.0 kgs x 6 reps [PR]
- 80.0 kgs x 9 reps [PR]

** SLDL **
- Total Volume: 0 Kg
- Total Sets: 1
- Total Reps: 0
- 0 reps

** Butterfly **
- Total Volume: 2.139 Kg
- Total Sets: 3
- Total Reps: 33
- 68.0 kgs x 12 reps [PR]
- 75.0 kgs x 9 reps [PR]
- 54.0 kgs x 12 reps

** Bulgarian Split Squats (1 DB) **
- Total Volume: 671 Kg
- Total Sets: 3
- Total Reps: 41
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps
- 1.0 kgs x 21 reps [PR]

** HS Glute Drive **
- Total Volume: 0 Kg
- Total Sets: 1
- Total Reps: 0
- 0 reps

** Pushdown (2 Ropes) **
- Total Volume: 717,5 Kg
- Total Sets: 3
- Total Reps: 34
- 22.75 kgs x 13 reps [PR]
- 23.75 kgs x 10 reps [PR]
- 16.75 kgs x 11 reps

** Wadenheben Stehend **
- Total Volume: 1.840 Kg
- Total Sets: 2
- Total Reps: 23
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 11 reps

** Technogym Beinstrecker **
- Total Volume: 1.740 Kg
- Total Sets: 3
- Total Reps: 32
- 60.0 kgs x 13 reps
- 62.5 kgs x 12 reps
- 30.0 kgs x 7 reps

FitNotes Workout - Samstag 24th Juni 2023
Time: 08:41 – 09:59 (1h 17m)
Body Weight: 85.8 kgs
Total Volume: 13.150 Kg
Total Sets: 32
Total Reps: 264

** RDL (barbell) **
- Total Volume: 945 Kg
- Total Sets: 2
- Total Reps: 9
- 105.0 kgs x 6 reps [PR]
- 105.0 kgs x 3 reps

** Bulgarian Split Squats (2 DB) **
- Total Volume: 970 Kg
- Total Sets: 6
- Total Reps: 42
- 20.0 kgs x 8 reps [PR]
- 20.0 kgs x 8 reps
- 25.0 kgs x 6 reps
- 25.0 kgs x 6 reps
- 25.0 kgs x 7 reps [PR]
- 25.0 kgs x 7 reps

** Bulgarian Split Squats (1 DB) **
- Total Volume: 1.200 Kg
- Total Sets: 4
- Total Reps: 48
- 25.0 kgs x 16 reps
- 25.0 kgs x 16 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps

** HS Glute Drive **
- Total Volume: 3.790 Kg
- Total Sets: 3
- Total Reps: 25
- 170.0 kgs x 8 reps
- 180.0 kgs x 8 reps [PR]
- 110.0 kgs x 9 reps [PR]

** Technogym Beinstrecker **
- Total Volume: 2.147,5 Kg
- Total Sets: 5
- Total Reps: 37
- 65.0 kgs x 10 reps
- 70.0 kgs x 9 reps
- 72.5 kgs x 8 reps
- 32.5 kgs x 5 reps [L]
- 25.0 kgs x 5 reps

** Technogym Beinbeuger Sitzend **
- Total Volume: 1.657,5 Kg
- Total Sets: 5
- Total Reps: 48
- 25.0 kgs x 10 reps
- 35.0 kgs x 12 reps
- 45.0 kgs x 8 reps
- 47.5 kgs x 5 reps
- 30.0 kgs x 13 reps

** Wadenheben BP **
- Total Volume: 2.440 Kg
- Total Sets: 3
- Total Reps: 38
- 40.0 kgs x 15 reps [PR]
- 80.0 kgs x 10 reps
- 80.0 kgs x 13 reps [PR]

** Dragon Flag (Negative) **
- Total Sets: 2
- Total Reps: 5
- 3 reps
- 2 reps

** Hanging Leg Raise **
- Total Volume: 0 Kg
- Total Sets: 2
- Total Reps: 12
- 7 reps
- 5 reps

FitNotes Workout - Dienstag 27th Juni 2023
Time: 09:35 – 10:20 (45m 46s)
Body Weight: 85.75 kgs
Total Volume: 0 Kg
Total Sets: 1
Total Reps: 0

** Running (Treadmill) **
- Total Sets: 1
- 6000.0 m - 45:00 [8kmh]

Gestern:

FitNotes Workout - Montag 26th Juni 2023
Time: 13:05 – 13:57 (52m 21s)
Body Weight: 86.1 kgs
Total Volume: 4.771 Kg
Total Sets: 20
Total Reps: 171

** Pull Up **
- Total Volume: 567,5 Kg
- Total Sets: 4
- Total Reps: 35
- 31.25 kgs x 6 reps [PR]
- 32.5 kgs x 5 reps
- 22.5 kgs x 9 reps
- 1.0 kgs x 15 reps

** Row (Dumbbell) **
- Total Volume: 1.220 Kg
- Total Sets: 5
- Total Reps: 39
- 25.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 35.0 kgs x 7 reps [PR]
- 37.5 kgs x 6 reps [PR]
- 30.0 kgs x 14 reps [PR]

** HS Row (high) **
- Total Volume: 1.217,5 Kg
- Total Sets: 2
- Total Reps: 20
- 65.0 kgs x 9 reps
- 57.5 kgs x 11 reps

** PullOvers (Cable, SZ Außen) **
- Total Volume: 708,75 Kg
- Total Sets: 3
- Total Reps: 29
- 18.75 kgs x 10 reps
- 26.25 kgs x 10 reps [PR]
- 28.75 kgs x 9 reps [PR]

** Preacher Curl **
- Total Volume: 450 Kg
- Total Sets: 2
- Total Reps: 20
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]

** Curl (cable, SZ, UG) **
- Total Volume: 394,75 Kg
- Total Sets: 2
- Total Reps: 9
- 45.25 kgs x 4 reps [PR]
- 42.75 kgs x 5 reps

** Curl (Dumbbells) **
- Total Volume: 212,5 Kg
- Total Sets: 2
- Total Reps: 19
- 10.0 kgs x 10 reps [PR]
- 12.5 kgs x 9 reps [PR]


Ich hab mir ekelhaft den rechten Ellenbogen gefickt. Ich glaube, das kommt von der Bank von den Preacher curls.

Kein Wunder, dass ich kaum gezielt Bizeps trainiere, geht immer schief.

Hoffentlich ist das bald wieder weg

einfach 6 reps mit über 30kg

Jahresziel sind 6 mit 40

FitNotes Workout - Donnerstag 29th Juni 2023
Time: 15:08 – 16:01 (53m 25s)
Body Weight: 85.45 kgs
Total Volume: 3.346 Kg
Total Sets: 19
Total Reps: 176

** OHP (Stehend) **
- Total Volume: 952,5 Kg
- Total Sets: 3
- Total Reps: 17
- 60.0 kgs x 5 reps [PR]
- 60.0 kgs x 3 reps
- 52.5 kgs x 9 reps

** Rudern (Aufrecht, Langhantel, Partiell) **
- Total Volume: 1.357,5 Kg
- Total Sets: 2
- Total Reps: 23
- 67.5 kgs x 10 reps [PR]
- 52.5 kgs x 13 reps [PR]

** Seitheben Schrägbank **
- Total Volume: 550 Kg
- Total Sets: 4
- Total Reps: 47
- 17.5 kgs x 8 reps
- 15.0 kgs x 10 reps
- 10.0 kgs x 14 reps
- 8.0 kgs x 15 reps

** Rear Delt Swings **
- Total Volume: 336 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 8.0 kgs x 12 reps

** Seitheben (Dumbbells, Seating) **
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 30
- 5.0 kgs x 15 reps [PR]
- 5.0 kgs x 15 reps

** Dragon Flag (Negative) **
- Total Sets: 2
- Total Reps: 9
- 5 reps
- 4 reps

** Ab-Wheel (standing, band-supported) **
- Total Sets: 2
- Total Reps: 10
- 6 reps [Gelb]
- 4 reps

** Toes2Bar **
- Total Sets: 1
- Total Reps: 4
- 4 reps

Ellenbogen zickt noch, aber OHP ist PR