Uff.
Aber sonst nix passiert?

Ne, nur ne verzogene Felge und das Ohrensausen.
Das war jetzt meine zweite "Explosion" durch einen geplatzten Reifen in 10 Jahren(?). Aber die wie deutlich krasser durch den geschlossenen Raum und Schall

Die verzogene Felge schockt mich aber

Das Klingeln der Ohren hat bis zum Abend angedauert und die Felge wird ausgetauscht.


FitNotes Workout - Montag 17th Juni 2024
Time: 04:16 – 04:37 (20m 11s)
Total Volume: 4.088,4 Kg
Total Sets: 26
Total Reps: 501

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

** Tabata XCo Red **
- Total Sets: 1
- 04:00

** Pull Up **
- Total Sets: 4
- Total Reps: 50
- 22 reps
- 15 reps
- 8 reps
- 5 reps

** Deadlift Sandbag **
- Total Volume: 890 Kg
- Total Sets: 2
- Total Reps: 25
- 35.6 kgs x 17 reps [PR]
- 35.6 kgs x 8 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 312 Kg
- Total Sets: 1
- Total Reps: 26
- 12.0 kgs x 26 reps

** Push Up **
- Total Sets: 2
- Total Reps: 50
- 35 reps
- 15 reps

** Squat Sandbag **
- Total Volume: 1.210,4 Kg
- Total Sets: 1
- Total Reps: 34
- 35.6 kgs x 34 reps [PR]

** Step Ups 20" Box To Back Lunges Easy **
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Crunches **
- Total Sets: 1
- Total Reps: 50
- 50 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 30
- 12.0 kgs x 30 reps

** Snatch **
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 20
- 12.0 kgs x 20 reps

** Row Parallettes Easy ** (Superset 1)
- Total Sets: 2
- Total Reps: 26
- 16 reps
- 10 reps

** Dip Parallettes Easy ** (Superset 1)
- Total Sets: 2
- Total Reps: 26
- 16 reps
- 10 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 24
- 12.0 kgs x 24 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 175 Kg
- Total Sets: 1
- Total Reps: 35
- 5.0 kgs x 35 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Curl easy ** (Superset 3)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 125 Kg
- Total Sets: 1
- Total Reps: 25
- 5.0 kgs x 25 reps



Gestern 2x35 km Rad und knapp vor dem Regen zu Hause angekommen.



FitNotes Workout - Mittwoch 19th Juni 2024
Total Volume: 8.675,3 Kg
Total Sets: 44
Total Reps: 733

18 Grad und 80% Luftfeuchtigkeit im Keller und ein bisschen Ermüdung erledigen ihr übriges. Die Power ist weg.

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

** Deadlift Sandbag ** (Superset 1)
- Total Volume: 462,8 Kg
- Total Sets: 1
- Total Reps: 13
- 35.6 kgs x 13 reps

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

** Push Up ** (Superset 1)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Air Squat ** (Superset 1)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 1)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 12
- 16.0 kgs x 12 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 824,4 Kg
- Total Sets: 4
- Total Reps: 48
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 18.8 kgs x 11 reps
- 13.6 kgs x 15 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 1.174,4 Kg
- Total Sets: 4
- Total Reps: 68
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 16 reps
- 13.6 kgs x 20 reps

** Squat Vest/Rucker ** (Superset 3)
- Total Volume: 1.538 Kg
- Total Sets: 4
- Total Reps: 89
- 18.8 kgs x 21 reps
- 18.8 kgs x 21 reps
- 18.8 kgs x 21 reps
- 13.6 kgs x 26 reps

** Step Ups 20" Box ** (Superset 3)
- Total Volume: 1.034,4 Kg
- Total Sets: 4
- Total Reps: 60
- 18.8 kgs x 14 reps
- 18.8 kgs x 14 reps
- 18.8 kgs x 14 reps
- 13.6 kgs x 18 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 980 Kg
- Total Sets: 4
- Total Reps: 50
- 20.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 22.0 kgs x 10 reps
- 16.0 kgs x 20 reps

** Crunches ** (Superset 2)
- Total Sets: 4
- Total Reps: 180
- 40 reps
- 40 reps
- 40 reps
- 60 reps

** Row Parallettes ** (Superset 4)
- Total Volume: 176,8 Kg
- Total Sets: 1
- Total Reps: 13
- 13.6 kgs x 13 reps

** Dip Parallettes ** (Superset 4)
- Total Volume: 176,8 Kg
- Total Sets: 1
- Total Reps: 13
- 13.6 kgs x 13 reps

** Squat Sandbag ** (Superset 4)
- Total Volume: 344,4 Kg
- Total Sets: 1
- Total Reps: 7
- 49.2 kgs x 7 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 468 Kg
- Total Sets: 1
- Total Reps: 18
- 26.0 kgs x 18 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 468 Kg
- Total Sets: 1
- Total Reps: 18
- 26.0 kgs x 18 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Curl ** (Superset 7)
- Total Volume: 172,9 Kg
- Total Sets: 1
- Total Reps: 13
- 13.3 kgs x 13 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Curl easy ** (Superset 7)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Mobility **
- Total Sets: 1
- 05:00

Einmal Zeit genommen und in schön zur Arbeit. Der Umweg ist eigentlich gar nicht so groß, aber schlechtere Wege-Verhältnisse machen den Weg deutlich länger bzgl der Fahrtzeit.

Naja, mit dem Bike war es dann auch kein Problem

Meine Fresse, den Rückweg habe ich mal richtig verbockt. Baustellenschild übersehen und glorreiche 49 statt der geplanten 37 km zurück bei ordentlich Wind. Auf den letzten 2 Kilometern dann Platzregen.

Der Hinweg war so ne 8/10. Der Rückweg eher ne 3/10.

Ist dies das Teufelsrad?

Jo, hat mich aber noch nicht meine Seele gekostet

Es ist verflucht!
Zeig ma Finger.

Ne, Finger ist permanent unter Pflaster. Halbe Nagel bleibt überall hängen

Joah, optisch schon nett, aber noch nicht ganz mein persönlicher Favorit in der Sammlung. Nächsten Montag nehme ich mit einem Aufbau an einer Challenge teil https://leafcycles.eu/klunker-bike-custom-challenge/
Das war ein so gutes Angebot, da musste ich mir den Rahmen einfach kaufen. Das Rad mag ich auch sehr
Bei Interesse poste ich den Link, wenn es so weit ist. Das ist ein richtiger Panzer
Und dann hätte ich hier auch noch nen 40 Jahre alten restaurierten Cruiser rumstehen

Also gestern hat mich echt gut fertig gemacht. Abends sicherlich 2000 kcal gefuttert und null Gefühl von Sättigung.
Als ob alles direkt verpufft

Eigentlich möchte ich ja das halbe Homegym los werden.
Aber es schreiben nur Idioten und Leute die irgendeinen Mist tauschen wollen bei einem Preis, der an meiner absoluten Schmerzgrenze liegt. Das ist es mir aktuell nicht mehr wert.

Training heute etwas, was für meine Verhältnisse ja schon fast einen normalen plan darstellen könnte. Spaß hat es keinen gemacht und der untere Rücken fand es dämlich

FitNotes Workout - Freitag 21st Juni 2024
Total Volume: 7.754,6 Kg
Total Sets: 38
Total Reps: 472

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

** Deadlift ** (Superset 8)
- Total Volume: 1.230 Kg
- Total Sets: 3
- Total Reps: 15
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps
- 82.0 kgs x 5 reps

** Crunches ** (Superset 8)
- Total Sets: 3
- Total Reps: 90
- 30 reps
- 30 reps
- 30 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 498 Kg
- Total Sets: 3
- Total Reps: 20
- 24.9 kgs x 6 reps
- 24.9 kgs x 7 reps
- 24.9 kgs x 7 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 722,1 Kg
- Total Sets: 3
- Total Reps: 29
- 24.9 kgs x 9 reps
- 24.9 kgs x 10 reps
- 24.9 kgs x 10 reps

** Squat ** (Superset 1)
- Total Volume: 1.224 Kg
- Total Sets: 3
- Total Reps: 17
- 72.0 kgs x 5 reps
- 72.0 kgs x 6 reps
- 72.0 kgs x 6 reps

** Step Ups 20" Box ** (Superset 1)
- Total Volume: 220 Kg
- Total Sets: 2
- Total Reps: 22
- 10.0 kgs x 10 reps
- 10.0 kgs x 12 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 120 Kg
- Total Sets: 1
- Total Reps: 12
- 10.0 kgs x 12 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 672 Kg
- Total Sets: 3
- Total Reps: 28
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 12 reps

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

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

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 572 Kg
- Total Sets: 1
- Total Reps: 22
- 26.0 kgs x 22 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Curl ** (Superset 7)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Skullcrusher KH ** (Superset 7)
- Total Volume: 199,5 Kg
- Total Sets: 1
- Total Reps: 15
- 13.3 kgs x 15 reps

** Curl easy ** (Superset 7)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Pull Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Push Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Lunges ** (Superset 9)
- Total Volume: 427,2 Kg
- Total Sets: 1
- Total Reps: 12
- 35.6 kgs x 12 reps [PR]

** Arnold Press ** (Superset 9)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 13
- 10.0 kgs x 13 reps [PR]

** Mobility **
- Total Sets: 1
- 05:00

FitNotes Workout - Samstag 22nd Juni 2024
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 45.5 km - 1:20:00 [Hoho, violent night

Netter Film auf der Rolle für den Sommeranfang.
Neuer Streckenrekord auf 80 Minuten, obwohl locker getrampelt.]

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 35:00 [Und ne kurze knackige Runde]

Später noch 15 km Rad und dann war es das für heute aus sportlicher Sicht

Hab auch noch meine Ohio Power Bar Stainless Steel, 200kg Gewichte und ne Flachbank im Schlafzimmer stehen.
Gebrauchtnarkt nicht so attraktiv und echt kein Bock momentan mich damit rumzuschlagen. :-D

Lebe deinen Traum.

Verschenken werde ich die Sachen nicht. Dann behalte ich sie lieber

Einfach auf die nächste Pandemie warten.

FitNotes Workout - Sonntag 23rd Juni 2024
Total Volume: 8.720,4 Kg
Total Sets: 44
Total Reps: 559

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

** Deadlift ** (Superset 8)
- Total Volume: 1.290 Kg
- Total Sets: 3
- Total Reps: 15
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps
- 86.0 kgs x 5 reps

** Crunches ** (Superset 8)
- Total Sets: 3
- Total Reps: 120
- 40 reps
- 40 reps
- 40 reps

** Pull Up Heavy ** (Superset 3)
- Total Volume: 604,1 Kg
- Total Sets: 4
- Total Reps: 26
- 25.9 kgs x 6 reps
- 25.9 kgs x 6 reps
- 25.9 kgs x 7 reps
- 16.0 kgs x 7 reps

** Push Up Heavy ** (Superset 3)
- Total Volume: 885,2 Kg
- Total Sets: 4
- Total Reps: 38
- 25.9 kgs x 9 reps
- 25.9 kgs x 9 reps
- 25.9 kgs x 10 reps
- 16.0 kgs x 10 reps

** Squat ** (Superset 1)
- Total Volume: 1.368 Kg
- Total Sets: 3
- Total Reps: 18
- 76.0 kgs x 6 reps
- 76.0 kgs x 6 reps
- 76.0 kgs x 6 reps

** Step Ups 20" Box ** (Superset 1)
- Total Volume: 640 Kg
- Total Sets: 3
- Total Reps: 40
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 16 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 688 Kg
- Total Sets: 3
- Total Reps: 28
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 26.0 kgs x 8 reps

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

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

** Row KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 504 Kg
- Total Sets: 1
- Total Reps: 18
- 28.0 kgs x 18 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 504 Kg
- Total Sets: 1
- Total Reps: 18
- 28.0 kgs x 18 reps

** Side Lateral Dumbbell Raise ** (Superset 6)
- Total Volume: 266 Kg
- Total Sets: 2
- Total Reps: 20
- 13.3 kgs x 15 reps
- 13.3 kgs x 5 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 6)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 13 reps
- 5.0 kgs x 5 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 6)
- Total Volume: 90 Kg
- Total Sets: 2
- Total Reps: 18
- 5.0 kgs x 13 reps
- 5.0 kgs x 5 reps

** Curl ** (Superset 7)
- Total Volume: 212,8 Kg
- Total Sets: 1
- Total Reps: 16
- 13.3 kgs x 16 reps [PR]

** Skullcrusher KH ** (Superset 7)
- Total Volume: 226,1 Kg
- Total Sets: 1
- Total Reps: 17
- 13.3 kgs x 17 reps

** Curl easy ** (Superset 7)
- Total Volume: 80 Kg
- Total Sets: 1
- Total Reps: 16
- 5.0 kgs x 16 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

** Pull Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Push Up ** (Superset 9)
- Total Sets: 1
- Total Reps: 35
- 35 reps

** Lunges ** (Superset 9)
- Total Volume: 498,4 Kg
- Total Sets: 1
- Total Reps: 14
- 35.6 kgs x 14 reps [PR]

** Arnold Press ** (Superset 9)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps [PR]

** Mobility **
- Total Sets: 1
- 05:00

** Rucking 16 kg **
- Total Sets: 1
- 4.8 km - 49:00

FitNotes Workout - Montag 24th Juni 2024

Total Volume: 4.160 Kg
Total Sets: 36
Total Reps: 760

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

** Tabata XCo Red **
- Total Sets: 1
- 04:00


Time: 04:09 – 04:27 (18m 04s)
** Pull Up ** (Superset 5)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Swing One Hand ** (Superset 5)
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 60
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Push Up ** (Superset 5)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 5)
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 60
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Crunches ** (Superset 5)
- Total Sets: 3
- Total Reps: 60
- 20 reps
- 20 reps
- 20 reps

End Timer


** Row Parallettes Easy ** (Superset 1)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** Dip Parallettes Easy ** (Superset 1)
- Total Sets: 2
- Total Reps: 40
- 20 reps
- 20 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 960 Kg
- Total Sets: 2
- Total Reps: 80
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 960 Kg
- Total Sets: 2
- Total Reps: 80
- 12.0 kgs x 40 reps
- 12.0 kgs x 40 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 4)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 4)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Curl easy ** (Superset 3)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Skullcrusher KH easy ** (Superset 3)
- Total Volume: 200 Kg
- Total Sets: 2
- Total Reps: 40
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps