FitNotes Workout - Sonntag 11th Januar 2026
Total Volume: 17.142,8 Kg
Total Sets: 79
Total Reps: 1055
Gestern der tag war ja schon eher mau und es ging heute deutlich weiter ans Limit als gedacht und die Pausen wurden erstaunlich lang
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Dieser Sandsack geht echt auf die Leistung.
45 min für den ersten Supersatz
27 min zweite Supersatz
Da Sonntag ist, war mir die Zeit komplett egal
** Tabata Abs **
- Total Sets: 1
- 04:00
** Pull Up Heavy ** (Superset 1)
- Total Volume: 1.952,6 Kg
- Total Sets: 10
- Total Reps: 102
- 18.8 kgs x 9 reps [Pronation 45 Grad]
- 18.8 kgs x 9 reps [Neutral]
- 18.8 kgs x 9 reps [Supination 45 Grad]
- 18.8 kgs x 9 reps [Chin Up]
- 18.8 kgs x 10 reps [42,4 mm]
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps
- 23.8 kgs x 7 reps
- 18.8 kgs x 10 reps [Cooldown Runde]
** Push Up Heavy ** (Superset 1)
- Total Volume: 1.952,6 Kg
- Total Sets: 10
- Total Reps: 102
- 18.8 kgs x 9 reps [Fist]
- 18.8 kgs x 9 reps [Incline]
- 18.8 kgs x 9 reps [One Leg]
- 18.8 kgs x 9 reps [Diamond]
- 18.8 kgs x 10 reps [Decline]
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps
- 18.8 kgs x 13 reps
- 23.8 kgs x 7 reps
- 18.8 kgs x 10 reps
** Squat Vest ** (Superset 1)
- Total Volume: 7.577,2 Kg
- Total Sets: 10
- Total Reps: 204
- 36.8 kgs x 18 reps
- 36.8 kgs x 18 reps
- 36.8 kgs x 18 reps
- 36.8 kgs x 18 reps
- 36.8 kgs x 20 reps
- 36.8 kgs x 26 reps
- 36.8 kgs x 26 reps
- 36.8 kgs x 26 reps
- 41.8 kgs x 14 reps
- 36.8 kgs x 20 reps
** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.448 Kg
- Total Sets: 8
- Total Reps: 102
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 12 reps
- 24.0 kgs x 16 reps
- 24.0 kgs x 14 reps
** Sit Ups ** (Superset 2)
- Total Sets: 8
- Total Reps: 107
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 13 reps
- 16 reps
- 13 reps
** Pull Up ** (Superset 7)
- Total Sets: 3
- Total Reps: 39
- 13 reps
- 13 reps
- 13 reps
** Push Up ** (Superset 7)
- Total Sets: 3
- Total Reps: 39
- 13 reps
- 13 reps
- 13 reps
** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 7)
- Total Volume: 192 Kg
- Total Sets: 3
- Total Reps: 6
- 32.0 kgs x 2 reps [2 x 16 kg KB]
- 32.0 kgs x 2 reps
- 32.0 kgs x 2 reps
** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 10
- 24.0 kgs x 10 reps
** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps
** Step Ups 20" Box To Back Lunges Heavy **
- Total Volume: 376 Kg
- Total Sets: 1
- Total Reps: 20
- 18.8 kgs x 20 reps
** Row Parallettes Heavy ** (Superset 4)
- Total Volume: 789,6 Kg
- Total Sets: 3
- Total Reps: 42
- 18.8 kgs x 14 reps
- 18.8 kgs x 14 reps
- 18.8 kgs x 14 reps
** Dip Parallettes Heavy ** (Superset 4)
- Total Volume: 394,8 Kg
- Total Sets: 3
- Total Reps: 21
- 18.8 kgs x 7 reps
- 18.8 kgs x 7 reps
- 18.8 kgs x 7 reps
** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 420 Kg
- Total Sets: 2
- Total Reps: 42
- 10.0 kgs x 25 reps
- 10.0 kgs x 17 reps
** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 210 Kg
- Total Sets: 2
- Total Reps: 28
- 7.5 kgs x 16 reps
- 7.5 kgs x 12 reps
** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 2
- Total Reps: 26
- 5.0 kgs x 14 reps
- 5.0 kgs x 12 reps
** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 51
- 30 reps
- 21 reps
** Curl ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps
** Skullcrusher KH ** (Superset 6)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 24
- 10.0 kgs x 24 reps
** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 26
- 26 reps
** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 28
- 28 reps
** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:35
** Treadmill **
- Total Sets: 1
- 1.5 km - 10:22 [3-7 Grad Steigung in den ersten 8 Minuten, dann Sprint bei 0 Grad und auslaufen]
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