Weil es heute noch einmal trocken bleiben soll

Zweimal ist das Rad ohne mich weitergefahren und als ich ne Meute Wildschweine aufgeschreckt Hatte, wurde mir einmal ziemlich anders

FitNotes Workout - Sonntag 17th November 2024
Time: 04:32 – 05:02 (30m 03s)
Total Volume: 8.364,4 Kg
Total Sets: 44
Total Reps: 799

Mhm, der zweite Sturz gestern war wohl doch heftiger als erwartet.
Die linke Wade ist übel verhärtet und fühlt sich nicht gut an.
Der Nacken ist auch mehr verspannt, als er sein sollte

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 18 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 7 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 18 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 7 reps

** Deadlift Sandbag **
- Total Volume: 1.260 Kg
- Total Sets: 2
- Total Reps: 36
- 35.0 kgs x 28 reps [PR]
- 35.0 kgs x 8 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 408 Kg
- Total Sets: 2
- Total Reps: 34
- 12.0 kgs x 28 reps
- 12.0 kgs x 6 reps

** Squat Sandbag **
- Total Volume: 1.260 Kg
- Total Sets: 1
- Total Reps: 36
- 35.0 kgs x 36 reps

** Step Ups 20" Box To Back Lunges **
- Total Volume: 346,8 Kg
- Total Sets: 1
- Total Reps: 34
- 10.2 kgs x 34 reps

** Crunches **
- Total Sets: 1
- Total Reps: 70
- 70 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 840 Kg
- Total Sets: 1
- Total Reps: 70
- 12.0 kgs x 70 reps

** Pull Up Heavy ** (Superset 4)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 20 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 5 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 357 Kg
- Total Sets: 3
- Total Reps: 35
- 10.2 kgs x 20 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 5 reps

** Chin Up Heavy ** (Superset 3)
- Total Volume: 81,6 Kg
- Total Sets: 1
- Total Reps: 8
- 10.2 kgs x 8 reps

** Push Up Diamond Heavy ** (Superset 3)
- Total Volume: 81,6 Kg
- Total Sets: 1
- Total Reps: 8
- 10.2 kgs x 8 reps

** Lunges ** (Superset 3)
- Total Volume: 428,4 Kg
- Total Sets: 1
- Total Reps: 42
- 10.2 kgs x 42 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 2
- Total Reps: 28
- 10.2 kgs x 14 reps
- 10.2 kgs x 14 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 285,6 Kg
- Total Sets: 2
- Total Reps: 28
- 10.2 kgs x 14 reps
- 10.2 kgs x 14 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 448,8 Kg
- Total Sets: 2
- Total Reps: 44
- 10.2 kgs x 22 reps
- 10.2 kgs x 22 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 250 Kg
- Total Sets: 2
- Total Reps: 50
- 5.0 kgs x 30 reps
- 5.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 13 reps
- 5.0 kgs x 8 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 13 reps
- 5.0 kgs x 8 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 2
- Total Reps: 21
- 10.0 kgs x 13 reps
- 10.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 105 Kg
- Total Sets: 2
- Total Reps: 21
- 5.0 kgs x 13 reps
- 5.0 kgs x 8 reps

** Curl easy ** (Superset 6)
- Total Volume: 165 Kg
- Total Sets: 1
- Total Reps: 33
- 5.0 kgs x 33 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 210 Kg
- Total Sets: 1
- Total Reps: 42
- 5.0 kgs x 42 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 38:00

FitNotes Workout - Dienstag 19th November 2024
Total Volume: 14.689,8 Kg
Total Sets: 54
Total Reps: 878

Wade hat den Sturz bzw die Stürze mittlerweile überstanden. Der Nacken, ist aber auf der Rechten Seite ziemlich verspannt. Den Kopf zu rechten Schulter legen klappt nur den halben Weg. Da passt irgendwas noch nicht

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

** Swing One Hand ** (Superset 4)
- Total Volume: 988 Kg
- Total Sets: 1
- Total Reps: 38
- 26.0 kgs x 38 reps

** Swing ** (Superset 4)
- Total Volume: 338 Kg
- Total Sets: 1
- Total Reps: 13
- 26.0 kgs x 13 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 999 Kg
- Total Sets: 5
- Total Reps: 50
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 24.7 kgs x 10 reps [PR]
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.998 Kg
- Total Sets: 5
- Total Reps: 100
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 24.7 kgs x 20 reps [PR]
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 2.997 Kg
- Total Sets: 5
- Total Reps: 150
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 24.7 kgs x 30 reps [PR]
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Sit Ups Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 33
- 33 reps

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 100
- 100 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.076 Kg
- Total Sets: 4
- Total Reps: 50
- 20.0 kgs x 24 reps [2 x 12 = PR]
- 24.0 kgs x 12 reps
- 22.0 kgs x 10 reps
- 22.0 kgs x 4 reps

** Squat **
- Total Volume: 736 Kg
- Total Sets: 2
- Total Reps: 8
- 92.0 kgs x 4 reps
- 92.0 kgs x 4 reps

** Deadlift **
- Total Volume: 816 Kg
- Total Sets: 2
- Total Reps: 8
- 102.0 kgs x 4 reps
- 102.0 kgs x 4 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 498,8 Kg
- Total Sets: 2
- Total Reps: 16
- 38.6 kgs x 10 reps [PR]
- 18.8 kgs x 6 reps

** Lunges ** (Superset 2)
- Total Volume: 498,8 Kg
- Total Sets: 2
- Total Reps: 16
- 38.6 kgs x 10 reps
- 18.8 kgs x 6 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 396 Kg
- Total Sets: 2
- Total Reps: 40
- 9.9 kgs x 20 reps
- 9.9 kgs x 20 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 240 Kg
- Total Sets: 2
- Total Reps: 24
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 24
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Curl easy ** (Superset 7)
- Total Volume: 178,2 Kg
- Total Sets: 1
- Total Reps: 18
- 9.9 kgs x 18 reps [PR]

** Hammer Curl ** (Superset 7)
- Total Volume: 108,9 Kg
- Total Sets: 1
- Total Reps: 11
- 9.9 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 287,1 Kg
- Total Sets: 1
- Total Reps: 29
- 9.9 kgs x 29 reps [PR]

** Pull Up Heavy ** (Superset 8)
- Total Volume: 132,6 Kg
- Total Sets: 1
- Total Reps: 13
- 10.2 kgs x 13 reps

** Burpee (Seal) Heavy ** (Superset 8)
- Total Volume: 51 Kg
- Total Sets: 1
- Total Reps: 5
- 10.2 kgs x 5 reps [PR]

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 8)
- Total Volume: 112 Kg
- Total Sets: 2
- Total Reps: 4
- 32.0 kgs x 2 reps
- 24.0 kgs x 2 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.8 km - 39:00

20 Stunden Meetings in 2 Tagen mit Autofahrten und Stau (die Deutschen und der Schneeregen halt) waren für den Nacken die Hölle.
Morgen werde ich
A) Rehasport betreiben
B) Normal Sport betreiben und mich ab 8 Uhr nicht mehr bewegen können

1 Macher eben

FitNotes Workout - Donnerstag 21st November 2024
Time: 04:15 – 04:42 (26m 40s)
Total Volume: 18.755,9 Kg
Total Sets: 75
Total Reps: 1442

Nach dem Motto "dumm ist nur, wer Dummes tut" dachte ich mir, dass ein gut durchbluteter Nacken weniger Schmerzen wird. Wahrscheinlich war es so richtig dumm, aber ich mein am 25.10. aufgestelltes Training wenigstens überboten.
es lief sogar überraschend gut, ich habe meine 90 Minuten Time Cap eingehalten und PR fielen auch noch

Nächste Challenge sind dann die 18,8 kg Weste

26:40 Minuten für die 10 runden

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

** Swing One Hand ** (Superset 4)
- Total Volume: 1.600 Kg
- Total Sets: 1
- Total Reps: 100
- 16.0 kgs x 100 reps [PR]

** Swing ** (Superset 4)
- Total Volume: 400 Kg
- Total Sets: 1
- Total Reps: 25
- 16.0 kgs x 25 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.360 Kg
- Total Sets: 10
- Total Reps: 100
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 2.720 Kg
- Total Sets: 10
- Total Reps: 200
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps
- 13.6 kgs x 20 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 4.080 Kg
- Total Sets: 10
- Total Reps: 300
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps
- 13.6 kgs x 30 reps

** Sit Ups Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 36
- 36 reps

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 110
- 110 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.760 Kg
- Total Sets: 1
- Total Reps: 110
- 16.0 kgs x 110 reps [PR] [5er Schritte]

** Squat ** (Superset 9)
- Total Volume: 828 Kg
- Total Sets: 3
- Total Reps: 9
- 92.0 kgs x 3 reps
- 92.0 kgs x 3 reps
- 92.0 kgs x 3 reps

** Deadlift ** (Superset 9)
- Total Volume: 918 Kg
- Total Sets: 3
- Total Reps: 9
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps
- 102.0 kgs x 3 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 408 Kg
- Total Sets: 3
- Total Reps: 30
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 408 Kg
- Total Sets: 3
- Total Reps: 30
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 489,6 Kg
- Total Sets: 3
- Total Reps: 36
- 13.6 kgs x 12 reps
- 13.6 kgs x 12 reps
- 13.6 kgs x 12 reps

** Lunges ** (Superset 2)
- Total Volume: 489,6 Kg
- Total Sets: 3
- Total Reps: 36
- 13.6 kgs x 12 reps
- 13.6 kgs x 12 reps
- 13.6 kgs x 12 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps [PR]

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 800 Kg
- Total Sets: 1
- Total Reps: 50
- 16.0 kgs x 50 reps [PR]

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 445,5 Kg
- Total Sets: 3
- Total Reps: 45
- 9.9 kgs x 15 reps
- 9.9 kgs x 15 reps
- 9.9 kgs x 15 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 27
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps
- 10.0 kgs x 9 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 135 Kg
- Total Sets: 3
- Total Reps: 27
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps
- 5.0 kgs x 9 reps

** Curl easy ** (Superset 7)
- Total Volume: 198 Kg
- Total Sets: 1
- Total Reps: 20
- 9.9 kgs x 20 reps [PR]

** Hammer Curl ** (Superset 7)
- Total Volume: 108,9 Kg
- Total Sets: 1
- Total Reps: 11
- 9.9 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 267,3 Kg
- Total Sets: 1
- Total Reps: 27
- 9.9 kgs x 27 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.8 km - 39:00

Ich bin positiv überrascht. Es macht sich zwar eine körperliche Erschöpfung breit, aber der Nacken wurde nicht wesentlich schlechter

Folterkeller hat geschrieben: 21. Nov 2024, 10:46 Ich bin positiv überrascht. Es macht sich zwar eine körperliche Erschöpfung breit, aber der Nacken wurde nicht wesentlich schlechter

Was lernen wir daraus?

Netzokhul hat geschrieben: 20. Nov 2024, 19:38 1 Macher Gestörter eben

Beurer MG 180 mit black friday Rabatt
Blackfriday-25
Für 98 Euro bestellt

Auf die freu ich mich schon

Gestern Abend LB Steel Metal Hörbuch und heute Rolle und Ruck

FitNotes Workout - Samstag 23rd November 2024
Time: 04:13 – 04:34 (20m 44s)
Total Volume: 16.363,6 Kg
Total Sets: 53
Total Reps: 997

Gestern kam ich sogar auf 2 Rucks a 4 km.

Heute wurde es zäh. Die 18.8 kg Weste ist schon noch einmal ne andere Liga. Aber ich hab mich gut durchgebissen.
Endgegner waren allerdings die Clean & Press. Da ging nichts mehr


Heute wollte ich beim Ruck eigentlich Intervalle machen und bei Hunderunde 1 um 3:40 Uhr war die Welt auch noch in Ordnung. 5:30 Uhr war dann die Straße durch die Polizei gesperrt und ein Auto lag auf der Runde im Graben. Blitzeis


Ruck habe ich abbrechen müssen. Selbst die unasphaltierten wege waren nahezu unbegehbar

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

** Swing One Hand ** (Superset 4)
- Total Volume: 1.040 Kg
- Total Sets: 1
- Total Reps: 52
- 20.0 kgs x 52 reps

** Swing ** (Superset 4)
- Total Volume: 600 Kg
- Total Sets: 1
- Total Reps: 30
- 20.0 kgs x 30 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.198 Kg
- Total Sets: 6
- Total Reps: 60
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 25.8 kgs x 10 reps [PR]
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 2.396 Kg
- Total Sets: 6
- Total Reps: 120
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 25.8 kgs x 20 reps [PR]
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 3.594 Kg
- Total Sets: 6
- Total Reps: 180
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 25.8 kgs x 30 reps [PR]
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Sit Ups Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 36
- 36 reps

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 110
- 110 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.200 Kg
- Total Sets: 1
- Total Reps: 60
- 20.0 kgs x 60 reps [PR] [5 5 4 4 3 3 2 2 2]

** Squat ** (Superset 9)
- Total Volume: 846 Kg
- Total Sets: 3
- Total Reps: 9
- 94.0 kgs x 3 reps
- 94.0 kgs x 3 reps
- 94.0 kgs x 3 reps

** Deadlift ** (Superset 9)
- Total Volume: 936 Kg
- Total Sets: 3
- Total Reps: 9
- 104.0 kgs x 3 reps
- 104.0 kgs x 3 reps
- 104.0 kgs x 3 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 300,8 Kg
- Total Sets: 1
- Total Reps: 16
- 18.8 kgs x 16 reps [PR]

** Dip Parallettes ** (Superset 2)
- Total Volume: 300,8 Kg
- Total Sets: 1
- Total Reps: 16
- 18.8 kgs x 16 reps [PR]

** Step Ups 20" Box ** (Superset 2)
- Total Volume: 403,2 Kg
- Total Sets: 1
- Total Reps: 14
- 28.8 kgs x 14 reps

** Lunges ** (Superset 2)
- Total Volume: 403,2 Kg
- Total Sets: 1
- Total Reps: 14
- 28.8 kgs x 14 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 840 Kg
- Total Sets: 1
- Total Reps: 42
- 20.0 kgs x 42 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 840 Kg
- Total Sets: 1
- Total Reps: 42
- 20.0 kgs x 42 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 355,2 Kg
- Total Sets: 2
- Total Reps: 32
- 11.1 kgs x 16 reps [PR]
- 11.1 kgs x 16 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 220 Kg
- Total Sets: 2
- Total Reps: 22
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** Curl easy ** (Superset 7)
- Total Volume: 166,5 Kg
- Total Sets: 1
- Total Reps: 15
- 11.1 kgs x 15 reps [PR]

** Hammer Curl ** (Superset 7)
- Total Volume: 77,7 Kg
- Total Sets: 1
- Total Reps: 7
- 11.1 kgs x 7 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 244,2 Kg
- Total Sets: 1
- Total Reps: 22
- 11.1 kgs x 22 reps [PR]

** Pull Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Burpee (Seal) ** (Superset 8)
- Total Sets: 1
- Total Reps: 7
- 7 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 8)
- Total Volume: 72 Kg
- Total Sets: 1
- Total Reps: 3
- 24.0 kgs x 3 reps

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 42:00 [Blitzeis]

Was auf dem Foto wie Nässe aussieht, ist ne durchgehende Eisfläche
Die Abkürzung über den Parkplatz war also arg witzig

War hier auch so. Hab mich heute morgen um 6 mit dem Junge auf den Weg zum Bäcker gemacht. War froh unfallfrei den Berg mit Kinderwagen runter und wieder hoch gekommen zu sein.

Ich war immer froh, dass der Jogger 20 Zoll Reifen und Bremsen hatte ich Winter. Da kam aber bei Glätte gut weg