FitNotes Workout - Montag 1st April 2024

** Box Back Squat **
- 20.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 4 reps
- 75.0 kgs x 15 reps [PR]
- 80.0 kgs x 10 reps [PR]
- 85.0 kgs x 6 reps
- 90.0 kgs x 4 reps

** Straight Bar Dips **
- 4 reps
- 13 reps
- 12 reps
- 11 reps
- 9 reps

** Barbell Row **
- 60.0 kgs x 8 reps [Supersatz Svend Press]
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Svend Press **
- 5.0 kgs x 8 reps [Supersatz BB Row]
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Red Band Push Down **
- 15 reps [Straight Bar; Supersatz Curls]
- 15 reps
- 15 reps

** Barbell Curl **
- 20.0 kgs x 15 reps [Supersatz Pushdowns]
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

FitNotes Workout - Dienstag 2nd April 2024

** BJJ **
- 1:30:00

FitNotes Workout - Donnerstag 4th April 2024

** Bulgarian Split Squats **
- 12.0 kgs x 6 reps
- 16.0 kgs x 4 reps
- 24.0 kgs x 3 reps
- 28.0 kgs x 10 reps [PR] [Myo Reps 6-5-3-2-2-1]

** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps [Schulter RIP]

** Straight Bar Dips **
- 4 reps
- 11 reps [Myo Reps 4-3-2-2-1]

** Pendlay Row **
- 60.0 kgs x 4 reps
- 60.0 kgs x 10 reps [Myo Reps 4-2-2-1]

** Red Band Lateral Raise **
- 12 reps
- 10 reps
- 8 reps

** Red Band OH Triceps Extension **
- 10 reps [Straight Bar; Supersatz FB Curls]
- 15 reps
- 15 reps

** FB Curls **
- 20.0 kgs x 10 reps [Supersatz Triceps Extensions]
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

Heute Abend keine Zeit fürs BJJ. Deswegen Mittagspause für eine schnelle Einheit genutzt.

FitNotes Workout - Samstag 6th April 2024

** BJJ **
- 1:30:00

Open Mat. Paar gute Runden heute gehabt und bisschen geraped worden

FitNotes Workout - Montag 8th April 2024

** Box Back Squat **
- 20.0 kgs x 12 reps
- 60.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 100.0 kgs x 2 reps
- 110.0 kgs x 1 rep [PR]
- 40.0 kgs x 25 reps [PR] [BFR]
- 40.0 kgs x 17 reps
- 40.0 kgs x 12 reps

** Straight Bar Dips **
- 2 reps
- 12 reps [Myo Reps 4-3-3-2-2-2-2-1]

** Hang Snatch Pull **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Red Band Push Down **
- 25 reps [BFR; straight Bar]
- 4 reps [Abbruch, zu eng gewickelt]
- 25 reps [Neu gewickelt]
- 18 reps

** Barbell Curl **
- 20.0 kgs x 25 reps [PR] [BFR]
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

In einer Kiste mit Sport Equipment meine alten Flossbänder gefunden. Hab mir dann gedacht ich probiere Mal blood flow restriction aus. Früher Mal was drüber gelesen aber nie probiert, außer halt bisschen Flossing für Reha. Irgendwie nice, aber auch unangenehm.

bäh.
Stell mir BFR richtig eklig vor.
GW zu PR's?

Joa, an den Armen war es schon unangenehm. Nervig ist da auch, das die erste Wicklung bisschen fummelig ist.
Bei den Beinen ging es eigentlich.

FitNotes Workout - Dienstag 9th April 2024

** BJJ **
- 1:30:00 [Thema: Passing Fundamentals - Grip Breaks]

FitNotes Workout - Donnerstag 11th April 2024

** BJJ **
- 1:30:00 [Thema: Single Leg X]

FitNotes Workout - Sonntag 14th April 2024

** Box Back Squat **
- 60.0 kgs x 5 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 2 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 50.0 kgs x 25 reps [PR] [BFR]
- 50.0 kgs x 21 reps
- 50.0 kgs x 18 reps

** Meadow Row **
- 20.0 kgs x 5 reps
- 22.5 kgs x 12 reps [Myo Reps]
- 22.5 kgs x 8 reps
- 22.5 kgs x 4 reps
- 22.5 kgs x 4 reps
- 22.5 kgs x 4 reps
- 22.5 kgs x 3 reps
- 22.5 kgs x 2 reps

** Straight Bar Dips **
- 5 reps
- 12 reps [Myo Reps]
- 5 reps
- 4 reps
- 3 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps

** Barbell Curl **
- 20.0 kgs x 5 reps
- 25.0 kgs x 15 reps [BFR]
- 25.0 kgs x 6 reps [Zu eng gewickelt]

** Red Band Lateral Raise **
- 12 reps
- 8 reps
- 6 reps

** Red Band Push Down **
- 5 reps
- 20 reps [BFR]
- 13 reps
- 8 reps

FitNotes Workout - Dienstag 16th April 2024

** BJJ **
- 1:30:00 [Thema: Passing Fundamentals - Grip Breaks; 6x5 Min rollen]

FitNotes Workout - Donnerstag 18th April 2024

** BJJ **
- 1:30:00 [Thema: Single Leg X; 5x5 Min gerollt]

FitNotes Workout - Freitag 19th April 2024

** No Gi **
- 1:15:00 [Thema: Armdrag, Side Control Escape and Sweep; 5x6 Min gerollt]

Heute ein befreundetes neues Gym besucht und dort bisschen gerollt.

FitNotes Workout - Samstag 20th April 2024

** BJJ **
- 1:15:00

Wie immer samstags Open Mat. Müssten 5 Runden Gi und 6 Runden No Gi, je 5 Minuten, gewesen sein.

Wie läuft es ansonsten bei dir?