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

** Swing One Hand ** (Superset 4)
- Total Volume: 640 Kg
- Total Sets: 1
- Total Reps: 40
- 16.0 kgs x 40 reps

** Swing ** (Superset 4)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 15
- 16.0 kgs x 15 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 639,2 Kg
- Total Sets: 5
- Total Reps: 34
- 18.8 kgs x 6 reps
- 18.8 kgs x 7 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 7 reps
- 18.8 kgs x 6 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.278,4 Kg
- Total Sets: 5
- Total Reps: 68
- 18.8 kgs x 12 reps
- 18.8 kgs x 14 reps
- 18.8 kgs x 16 reps
- 18.8 kgs x 14 reps
- 18.8 kgs x 12 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 1.917,6 Kg
- Total Sets: 5
- Total Reps: 102
- 18.8 kgs x 18 reps
- 18.8 kgs x 21 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 21 reps
- 18.8 kgs x 18 reps

** Sit Ups ** (Superset 6)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 18
- 5.0 kgs x 18 reps

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 90
- 90 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 768 Kg
- Total Sets: 5
- Total Reps: 48
- 16.0 kgs x 8 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 8 reps

** Squat ** (Superset 9)
- Total Volume: 576 Kg
- Total Sets: 2
- Total Reps: 8
- 72.0 kgs x 4 reps
- 72.0 kgs x 4 reps

** Deadlift ** (Superset 9)
- Total Volume: 576 Kg
- Total Sets: 2
- Total Reps: 8
- 72.0 kgs x 4 reps
- 72.0 kgs x 4 reps

** Squat Sandbag ** (Superset 10)
- Total Volume: 455 Kg
- Total Sets: 1
- Total Reps: 13
- 35.0 kgs x 13 reps

** Deadlift Sandbag ** (Superset 10)
- Total Volume: 455 Kg
- Total Sets: 1
- Total Reps: 13
- 35.0 kgs x 13 reps

** Step Ups 20" Box ** (Superset 11)
- Total Volume: 142,8 Kg
- Total Sets: 1
- Total Reps: 14
- 10.2 kgs x 14 reps

** Lunges ** (Superset 11)
- Total Volume: 153 Kg
- Total Sets: 1
- Total Reps: 15
- 10.2 kgs x 15 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 112,2 Kg
- Total Sets: 1
- Total Reps: 11
- 10.2 kgs x 11 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 112,2 Kg
- Total Sets: 1
- Total Reps: 11
- 10.2 kgs x 11 reps

** Row Parallettes Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 6
- 6 reps

** Dip Parallettes Easy ** (Superset 2)
- Total Sets: 1
- Total Reps: 6
- 6 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 384 Kg
- Total Sets: 1
- Total Reps: 24
- 16.0 kgs x 24 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 384 Kg
- Total Sets: 1
- Total Reps: 24
- 16.0 kgs x 24 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 133,2 Kg
- Total Sets: 2
- Total Reps: 12
- 11.1 kgs x 6 reps
- 11.1 kgs x 6 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 12
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 12
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 120 Kg
- Total Sets: 2
- Total Reps: 12
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 2
- Total Reps: 12
- 5.0 kgs x 6 reps
- 5.0 kgs x 6 reps

** Curl easy ** (Superset 7)
- Total Volume: 66,6 Kg
- Total Sets: 1
- Total Reps: 6
- 11.1 kgs x 6 reps

** Hammer Curl ** (Superset 7)
- Total Volume: 44,4 Kg
- Total Sets: 1
- Total Reps: 4
- 11.1 kgs x 4 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 99,9 Kg
- Total Sets: 1
- Total Reps: 9
- 11.1 kgs x 9 reps

** Pull Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 11
- 11 reps

** Push Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 8)
- Total Volume: 48 Kg
- Total Sets: 1
- Total Reps: 2
- 24.0 kgs x 2 reps

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

Tabata Abs **



- Total Sets: 1
- 04:00

** Swing One Hand ** (Superset 4)
- Total Volume: 1.440 Kg
- Total Sets: 1
- Total Reps: 90
- 16.0 kgs x 90 reps

** Swing ** (Superset 4)
- Total Volume: 672 Kg
- Total Sets: 1
- Total Reps: 42
- 16.0 kgs x 42 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 754,8 Kg
- Total Sets: 5
- Total Reps: 74
- 10.2 kgs x 14 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 16 reps
- 10.2 kgs x 15 reps
- 10.2 kgs x 14 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.509,6 Kg
- Total Sets: 5
- Total Reps: 148
- 10.2 kgs x 28 reps
- 10.2 kgs x 30 reps
- 10.2 kgs x 32 reps [PR]
- 10.2 kgs x 30 reps
- 10.2 kgs x 28 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 2.264,4 Kg
- Total Sets: 5
- Total Reps: 222
- 10.2 kgs x 42 reps
- 10.2 kgs x 45 reps
- 10.2 kgs x 48 reps [PR]
- 10.2 kgs x 45 reps
- 10.2 kgs x 42 reps

Mal schauen ob übermorgen die 18,8 kg Weste vom Nacken wieder geht

** Sit Ups ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 36
- 5.0 kgs x 36 reps [PR]

** Crunches ** (Superset 6)
- Total Sets: 1
- Total Reps: 120
- 120 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.568 Kg
- Total Sets: 5
- Total Reps: 98
- 16.0 kgs x 18 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 22 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 18 reps

** Squat ** (Superset 9)
- Total Volume: 1.368 Kg
- Total Sets: 3
- Total Reps: 19
- 72.0 kgs x 6 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 6 reps

** Deadlift ** (Superset 9)
- Total Volume: 1.368 Kg
- Total Sets: 3
- Total Reps: 19
- 72.0 kgs x 6 reps
- 72.0 kgs x 7 reps
- 72.0 kgs x 6 reps

** Squat Sandbag ** (Superset 10)
- Total Volume: 875 Kg
- Total Sets: 1
- Total Reps: 25
- 35.0 kgs x 25 reps

** Deadlift Sandbag ** (Superset 10)
- Total Volume: 875 Kg
- Total Sets: 1
- Total Reps: 25
- 35.0 kgs x 25 reps

** Step Ups 20" Box ** (Superset 11)
- Total Volume: 306 Kg
- Total Sets: 1
- Total Reps: 30
- 10.2 kgs x 30 reps

** Lunges ** (Superset 11)
- Total Volume: 346,8 Kg
- Total Sets: 1
- Total Reps: 34
- 10.2 kgs x 34 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 275,4 Kg
- Total Sets: 2
- Total Reps: 27
- 10.2 kgs x 13 reps [Heute mal bewusst gesplittet auf 2 Sätze und weit weg vom Maximum. Ggf ziehen die Dips ja so wieder nach]
- 10.2 kgs x 14 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 275,4 Kg
- Total Sets: 2
- Total Reps: 27
- 10.2 kgs x 13 reps
- 10.2 kgs x 14 reps [Ne, Dips bleiben Hassübung.]

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 736 Kg
- Total Sets: 1
- Total Reps: 46
- 16.0 kgs x 46 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 736 Kg
- Total Sets: 1
- Total Reps: 46
- 16.0 kgs x 46 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 266,4 Kg
- Total Sets: 2
- Total Reps: 24
- 11.1 kgs x 12 reps
- 11.1 kgs x 12 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: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps

** Hammer Curl ** (Superset 7)
- Total Volume: 99,9 Kg
- Total Sets: 1
- Total Reps: 9
- 11.1 kgs x 9 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 277,5 Kg
- Total Sets: 1
- Total Reps: 25
- 11.1 kgs x 25 reps

** Pull Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Push Up ** (Superset 8)
- Total Sets: 1
- Total Reps: 23
- 23 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
- 4.2 km - 39:00 [Intervalle]

FitNotes Workout - Samstag 14th Dezember 2024
Total Volume: 20.732,1 Kg
Total Sets: 64
Total Reps: 1171

Die Tour gestern hat mich ganz schön platt gemacht. Die Kälte und der moderate Wind wurden deutlich von mir unterschätzt.
Heute kam ich wirklich schwer rein und wollte bei den Swings schon den Plan abändern...
Dann habe ich doch die schwere Weste genommen und es kickte das Koffein ein.

Es wurde dann leider ziemlich geil und unbewusst ein neuer Volumen Rekord.
Lat und Brust waren aber schnell restlos am Ende.
Der untere Rücken war auch dicht.. die Beine sowieso

Dauer waren heute wieder glorreiche 100 Minuten mehr oder weniger Vollgas


Ob der Nacken es mir verzeihen wird ?
Stand jetzt vermute ich übelste Verspannungen in ein paar Stunden

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

** Swing One Hand ** (Superset 4)
- Total Volume: 1.240 Kg
- Total Sets: 1
- Total Reps: 62
- 20.0 kgs x 62 reps

** Swing ** (Superset 4)
- Total Volume: 540 Kg
- Total Sets: 1
- Total Reps: 27
- 20.0 kgs x 27 reps

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 1.109,2 Kg
- Total Sets: 5
- Total Reps: 59
- 18.8 kgs x 11 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 13 reps
- 18.8 kgs x 12 reps
- 18.8 kgs x 11 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 2.218,4 Kg
- Total Sets: 5
- Total Reps: 118
- 18.8 kgs x 22 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 26 reps
- 18.8 kgs x 24 reps
- 18.8 kgs x 22 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 3.327,6 Kg
- Total Sets: 5
- Total Reps: 177
- 18.8 kgs x 33 reps
- 18.8 kgs x 36 reps
- 18.8 kgs x 39 reps
- 18.8 kgs x 36 reps
- 18.8 kgs x 33 reps

** Pull Up Heavy ** (Superset 12)
- Total Volume: 163,2 Kg
- Total Sets: 1
- Total Reps: 12
- 13.6 kgs x 12 reps [Fast all Out]

** Push Up Heavy ** (Superset 12)
- Total Volume: 326,4 Kg
- Total Sets: 1
- Total Reps: 24
- 13.6 kgs x 24 reps [Fast all Out]

** Pull Up ** (Superset 13)
- Total Sets: 1
- Total Reps: 13
- 13 reps [Fast all Out]

** Push Up ** (Superset 13)
- Total Sets: 1
- Total Reps: 26
- 26 reps [Fast all Out]

** Sit Ups ** (Superset 6)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 18
- 16.0 kgs x 18 reps [Füße eingehakt]

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

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 1.616 Kg
- Total Sets: 6
- Total Reps: 84
- 20.0 kgs x 12 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 16 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 12 reps
- 16.0 kgs x 16 reps

** Squat ** (Superset 9)
- Total Volume: 1.584 Kg
- Total Sets: 3
- Total Reps: 22
- 72.0 kgs x 7 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 7 reps

** Deadlift ** (Superset 9)
- Total Volume: 1.584 Kg
- Total Sets: 3
- Total Reps: 22
- 72.0 kgs x 7 reps
- 72.0 kgs x 8 reps
- 72.0 kgs x 7 reps

** Squat Sandbag ** (Superset 10)
- Total Volume: 945 Kg
- Total Sets: 1
- Total Reps: 27
- 35.0 kgs x 27 reps

** Deadlift Sandbag ** (Superset 10)
- Total Volume: 945 Kg
- Total Sets: 1
- Total Reps: 27
- 35.0 kgs x 27 reps

** Step Ups 20" Box ** (Superset 11)
- Total Volume: 413,6 Kg
- Total Sets: 1
- Total Reps: 22
- 18.8 kgs x 22 reps

** Lunges ** (Superset 11)
- Total Volume: 488,8 Kg
- Total Sets: 1
- Total Reps: 26
- 18.8 kgs x 26 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 263,2 Kg
- Total Sets: 2
- Total Reps: 14
- 18.8 kgs x 7 reps
- 18.8 kgs x 7 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 263,2 Kg
- Total Sets: 2
- Total Reps: 14
- 18.8 kgs x 7 reps [Also Dips und ich. Wir sind uns momentan spinnefeind]
- 18.8 kgs x 7 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 920 Kg
- Total Sets: 1
- Total Reps: 46
- 20.0 kgs x 46 reps [PR]

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 3)
- Total Volume: 920 Kg
- Total Sets: 1
- Total Reps: 46
- 20.0 kgs x 46 reps [PR]

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 310,8 Kg
- Total Sets: 2
- Total Reps: 28
- 11.1 kgs x 15 reps
- 11.1 kgs x 13 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: 144,3 Kg
- Total Sets: 1
- Total Reps: 13
- 11.1 kgs x 13 reps

** Hammer Curl ** (Superset 7)
- Total Volume: 99,9 Kg
- Total Sets: 1
- Total Reps: 9
- 11.1 kgs x 9 reps

** Skullcrusher KH easy ** (Superset 7)
- Total Volume: 277,5 Kg
- Total Sets: 1
- Total Reps: 25
- 11.1 kgs x 25 reps

War eigentlich schon fast rausgeschmissen aus dem Plan. Aber ich war etwas im Höhenflug

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) **
- Total Volume: 144 Kg
- Total Sets: 4
- Total Reps: 4
- 40.0 kgs x 1 rep [PR]
- 32.0 kgs x 1 rep
- 24.0 kgs x 1 rep
- 48.0 kgs x 1 rep [PR]
[PR Schwer, dumm, aber geil]

** Rucking 16 kg **
- Total Sets: 1
- 3.7 km - 33:00 [Intervalle bis Batterie leer. Und zu Hause war sie dann auch so richtig leer]

FitNotes Workout - Montag 16th Dezember 2024

Total Volume: 14.096,1 Kg
Total Sets: 66
Total Reps: 703

Heute etwas anders als sonst.
Zeit war knapp und ich hatte keine Lust auf das Volumen
Alleine die minimal veränderte Reihenfolge brachte mich aber schon durcheinander

Obwohl das Volumen in der Brust deutlich reduziert war, war die echt tot danach

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


Time: 04:14 – 04:48 (33m 57s)
** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 6 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 6 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 11 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 6 reps

** Swing One Hand **
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 26
- 24.0 kgs x 26 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 480 Kg
- Total Sets: 2
- Total Reps: 24
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Step Ups 20" Box **
- Total Volume: 748,8 Kg
- Total Sets: 2
- Total Reps: 26
- 28.8 kgs x 18 reps
- 28.8 kgs x 8 reps

** Lunges **
- Total Volume: 691,2 Kg
- Total Sets: 2
- Total Reps: 24
- 28.8 kgs x 18 reps
- 28.8 kgs x 6 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 115,2 Kg
- Total Sets: 2
- Total Reps: 24
- 4.8 kgs x 16 reps
- 4.8 kgs x 8 reps

** Sit Ups **
- Total Volume: 416 Kg
- Total Sets: 2
- Total Reps: 26
- 16.0 kgs x 19 reps
- 16.0 kgs x 7 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 672 Kg
- Total Sets: 2
- Total Reps: 28
- 24.0 kgs x 14 reps [5 2]
- 24.0 kgs x 14 reps [5 2]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 440 Kg
- Total Sets: 1
- Total Reps: 22
- 20.0 kgs x 22 reps [6 3 2]

** Push Up Heavy ** (Superset 4)
- Total Volume: 615 Kg
- Total Sets: 4
- Total Reps: 25
- 24.6 kgs x 9 reps
- 24.6 kgs x 7 reps
- 24.6 kgs x 6 reps
- 24.6 kgs x 3 reps

** Pull Up Heavy ** (Superset 4)
- Total Volume: 615 Kg
- Total Sets: 4
- Total Reps: 25
- 24.6 kgs x 9 reps
- 24.6 kgs x 7 reps
- 24.6 kgs x 6 reps
- 24.6 kgs x 3 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 615 Kg
- Total Sets: 4
- Total Reps: 25
- 24.6 kgs x 9 reps
- 24.6 kgs x 7 reps
- 24.6 kgs x 6 reps
- 24.6 kgs x 3 reps

End Timer

** Squat ** (Superset 8)
- Total Volume: 1.152 Kg
- Total Sets: 2
- Total Reps: 16
- 72.0 kgs x 9 reps
- 72.0 kgs x 7 reps

** Deadlift ** (Superset 8)
- Total Volume: 1.152 Kg
- Total Sets: 2
- Total Reps: 16
- 72.0 kgs x 9 reps
- 72.0 kgs x 7 reps

** Squat Sandbag ** (Superset 9)
- Total Volume: 735 Kg
- Total Sets: 1
- Total Reps: 21
- 35.0 kgs x 21 reps

** Deadlift Sandbag ** (Superset 9)
- Total Volume: 735 Kg
- Total Sets: 1
- Total Reps: 21
- 35.0 kgs x 21 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 206,8 Kg
- Total Sets: 1
- Total Reps: 11
- 18.8 kgs x 11 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 7)
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 26
- 24.0 kgs x 26 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 7)
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 26
- 24.0 kgs x 26 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 242 Kg
- Total Sets: 2
- Total Reps: 20
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Front Raise Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 14
- 10.0 kgs x 7 reps
- 10.0 kgs x 7 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Curl ** (Superset 6)
- Total Volume: 121 Kg
- Total Sets: 1
- Total Reps: 10
- 12.1 kgs x 10 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 157,3 Kg
- Total Sets: 1
- Total Reps: 13
- 12.1 kgs x 13 reps

** Curl easy ** (Superset 6)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 115 Kg
- Total Sets: 1
- Total Reps: 23
- 5.0 kgs x 23 reps

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 17
- 17 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) ** (Superset 3)
- Total Volume: 48 Kg
- Total Sets: 1
- Total Reps: 2
- 24.0 kgs x 2 reps

FitNotes Workout - Mittwoch 18th Dezember 2024
Time: 04:02 – 04:34 (32m 21s)
Total Volume: 14.217,7 Kg
Total Sets: 65
Total Reps: 745

Irgendwas hat gestern bzw über Nacht übelst Allergie bei mir ausgelöst... Ich habe die Waffeln der Weihnachtsfeier in Verdacht. Sehr mysteriös

Training war gut

Aber der untere Rücken ist dicht. Da ging quasi nichts mehr
Und das Plate Carrier von goruck hat mir eklig die Arme aufgescheuert. Wir werden wirklich keine Freunde


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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 13 reps
- 18.8 kgs x 8 reps
- 18.8 kgs x 4 reps

** Swing One Hand **
- Total Volume: 624 Kg
- Total Sets: 1
- Total Reps: 26
- 24.0 kgs x 26 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 480 Kg
- Total Sets: 2
- Total Reps: 24
- 20.0 kgs x 20 reps
- 20.0 kgs x 4 reps

** Step Ups 20" Box **
- Total Volume: 748,8 Kg
- Total Sets: 1
- Total Reps: 26
- 28.8 kgs x 26 reps

** Lunges **
- Total Volume: 691,2 Kg
- Total Sets: 1
- Total Reps: 24
- 28.8 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 115,2 Kg
- Total Sets: 2
- Total Reps: 24
- 4.8 kgs x 18 reps
- 4.8 kgs x 6 reps

** Sit Ups **
- Total Volume: 416 Kg
- Total Sets: 2
- Total Reps: 26
- 16.0 kgs x 21 reps
- 16.0 kgs x 5 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 768 Kg
- Total Sets: 2
- Total Reps: 32
- 24.0 kgs x 20 reps [5 3 2]
- 24.0 kgs x 12 reps [4 2]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 360 Kg
- Total Sets: 1
- Total Reps: 18
- 20.0 kgs x 18 reps [6 3]

** Pull Up Heavy ** (Superset 4)
- Total Volume: 615 Kg
- Total Sets: 3
- Total Reps: 25
- 24.6 kgs x 10 reps
- 24.6 kgs x 8 reps
- 24.6 kgs x 7 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 615 Kg
- Total Sets: 3
- Total Reps: 25
- 24.6 kgs x 10 reps
- 24.6 kgs x 8 reps
- 24.6 kgs x 7 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 615 Kg
- Total Sets: 3
- Total Reps: 25
- 24.6 kgs x 10 reps
- 24.6 kgs x 8 reps
- 24.6 kgs x 7 reps

** Squat ** (Superset 8)
- Total Volume: 984 Kg
- Total Sets: 2
- Total Reps: 12
- 82.0 kgs x 6 reps
- 82.0 kgs x 6 reps

** Deadlift ** (Superset 8)
- Total Volume: 736 Kg
- Total Sets: 2
- Total Reps: 8
- 92.0 kgs x 4 reps
- 92.0 kgs x 4 reps

** Squat Sandbag ** (Superset 9)
- Total Volume: 1.050 Kg
- Total Sets: 1
- Total Reps: 30
- 35.0 kgs x 30 reps

** Deadlift Sandbag ** (Superset 9)
- Total Volume: 770 Kg
- Total Sets: 1
- Total Reps: 22
- 35.0 kgs x 22 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 225,6 Kg
- Total Sets: 1
- Total Reps: 12
- 18.8 kgs x 12 reps

** Row Parallettes Easy ** (Superset 10)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Dip Parallettes Easy ** (Superset 10)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 7)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 30
- 24.0 kgs x 30 reps

** Floor Press KB One Hand L/R (Added Reps) ** (Superset 7)
- Total Volume: 720 Kg
- Total Sets: 1
- Total Reps: 30
- 24.0 kgs x 30 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 242 Kg
- Total Sets: 2
- Total Reps: 20
- 12.1 kgs x 10 reps
- 12.1 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 5)
- Total Volume: 96,8 Kg
- Total Sets: 2
- Total Reps: 8
- 12.1 kgs x 4 reps
- 12.1 kgs x 4 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 140 Kg
- Total Sets: 2
- Total Reps: 14
- 10.0 kgs x 7 reps
- 10.0 kgs x 7 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 70 Kg
- Total Sets: 2
- Total Reps: 14
- 5.0 kgs x 7 reps
- 5.0 kgs x 7 reps

** Curl ** (Superset 6)
- Total Volume: 133,1 Kg
- Total Sets: 1
- Total Reps: 11
- 12.1 kgs x 11 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 169,4 Kg
- Total Sets: 1
- Total Reps: 14
- 12.1 kgs x 14 reps

** Curl easy ** (Superset 6)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 15
- 5.0 kgs x 15 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 135 Kg
- Total Sets: 1
- Total Reps: 27
- 5.0 kgs x 27 reps

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 30
- 30 reps

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

** Treadmill **
- Total Sets: 2
- 0.71 km - 06:00 [Barfußschuhe]
- 0.4 km - 02:49 [Barfußschuhe]

Gestern lief es gut
FitNotes Workout - Donnerstag 19th Dezember 2024
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

** Cycling Rolle **
- Total Sets: 1
- 35.85 km - 1:00:00

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

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

** Pull Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 14 reps [PR]
- 18.8 kgs x 9 reps
- 18.8 kgs x 2 reps

** Push Up Heavy Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 14 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 2 reps

** Squat Vest/Rucker Warm Up ** (Superset 1)
- Total Volume: 470 Kg
- Total Sets: 3
- Total Reps: 25
- 18.8 kgs x 14 reps
- 18.8 kgs x 9 reps
- 18.8 kgs x 2 reps

** Swing One Hand **
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Deadlift One Leg (Added Reps) **
- Total Volume: 480 Kg
- Total Sets: 1
- Total Reps: 24
- 20.0 kgs x 24 reps

** Step Ups 20" Box **
- Total Volume: 800,8 Kg
- Total Sets: 1
- Total Reps: 26
- 30.8 kgs x 26 reps

** Lunges **
- Total Volume: 739,2 Kg
- Total Sets: 1
- Total Reps: 24
- 30.8 kgs x 24 reps

** Ab-Wheel Rollout Knees **
- Total Volume: 115,2 Kg
- Total Sets: 2
- Total Reps: 24
- 4.8 kgs x 20 reps
- 4.8 kgs x 4 reps

** Sit Ups **
- Total Volume: 416 Kg
- Total Sets: 1
- Total Reps: 26
- 16.0 kgs x 26 reps

** Clean & Press KB One Hand L/R (Added Reps) Heavy **
- Total Volume: 780 Kg
- Total Sets: 3
- Total Reps: 30
- 26.0 kgs x 12 reps [PR] [4 2]
- 26.0 kgs x 10 reps [3 2]
- 26.0 kgs x 8 reps [2 2]

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 440 Kg
- Total Sets: 2
- Total Reps: 20
- 22.0 kgs x 16 reps [5 3]
- 22.0 kgs x 4 reps

** Pull Up Heavy ** (Superset 4)
- Total Volume: 622,5 Kg
- Total Sets: 3
- Total Reps: 25
- 24.9 kgs x 11 reps [PR] [Mit Rucker
Die Gewichtsverteilung ist aber auch eher suboptimal für Supersätze]
- 24.9 kgs x 8 reps
- 24.9 kgs x 6 reps

** Push Up Heavy ** (Superset 4)
- Total Volume: 622,5 Kg
- Total Sets: 3
- Total Reps: 25
- 24.9 kgs x 11 reps
- 24.9 kgs x 8 reps
- 24.9 kgs x 6 reps

** Squat Vest/Rucker ** (Superset 4)
- Total Volume: 622,5 Kg
- Total Sets: 3
- Total Reps: 25
- 24.9 kgs x 11 reps
- 24.9 kgs x 8 reps
- 24.9 kgs x 6 reps

** Pull Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 19
- 19 reps

** Push Up ** (Superset 3)
- Total Sets: 1
- Total Reps: 32
- 32 reps

** Squat ** (Superset 8)
- Total Volume: 1.008 Kg
- Total Sets: 2
- Total Reps: 12
- 84.0 kgs x 6 reps
- 84.0 kgs x 6 reps

** Deadlift ** (Superset 8)
- Total Volume: 768 Kg
- Total Sets: 2
- Total Reps: 8
- 96.0 kgs x 4 reps
- 96.0 kgs x 4 reps

** Squat Sandbag ** (Superset 9)
- Total Volume: 1.034,8 Kg
- Total Sets: 1
- Total Reps: 26
- 39.8 kgs x 26 reps [Inkl Plate Carrier 4,8]

** Deadlift Sandbag ** (Superset 9)
- Total Volume: 980 Kg
- Total Sets: 1
- Total Reps: 28
- 35.0 kgs x 28 reps

** Row Parallettes ** (Superset 2)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Dip Parallettes ** (Superset 2)
- Total Volume: 244,4 Kg
- Total Sets: 1
- Total Reps: 13
- 18.8 kgs x 13 reps

** Row Parallettes Easy ** (Superset 10)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Dip Parallettes Easy ** (Superset 10)
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Row KB One Hand L/R (Added Reps) ** (Superset 7)
- 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 7)
- Total Volume: 676 Kg
- Total Sets: 1
- Total Reps: 26
- 26.0 kgs x 26 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 266,2 Kg
- Total Sets: 2
- Total Reps: 22
- 12.1 kgs x 11 reps
- 12.1 kgs x 11 reps

** Side Lateral Dumbbell Raise Bent Over ** (Superset 5)
- Total Volume: 96,8 Kg
- Total Sets: 2
- Total Reps: 8
- 12.1 kgs x 4 reps
- 12.1 kgs x 4 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Overhead Press Easy ** (Superset 5)
- Total Volume: 160 Kg
- Total Sets: 2
- Total Reps: 16
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps

** Side Lateral Dumbbell Raise Easy 2 ** (Superset 5)
- Total Volume: 80 Kg
- Total Sets: 2
- Total Reps: 16
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps

** Curl ** (Superset 6)
- Total Volume: 145,2 Kg
- Total Sets: 1
- Total Reps: 12
- 12.1 kgs x 12 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 181,5 Kg
- Total Sets: 1
- Total Reps: 15
- 12.1 kgs x 15 reps

** Curl easy ** (Superset 6)
- Total Volume: 85 Kg
- Total Sets: 1
- Total Reps: 17
- 5.0 kgs x 17 reps

** Hammer Curl ** (Superset 6)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Skullcrusher KH easy ** (Superset 6)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 30
- 5.0 kgs x 30 reps

** 2 Clean & 1 Press & 3 Squat (Amor Building Complex) **
- Total Volume: 96 Kg
- Total Sets: 1
- Total Reps: 4
- 24.0 kgs x 4 reps

** Treadmill **
- Total Sets: 1
- 1.0 km - 07:00 [Intervalle]

Gestern noch ein paar Farben Lack geordert oder bei einer Druckerei ein paar Ausdrucke. Für 2025 habe ich mir mal wieder ein etwas komplexeres stencil Graffiti vorgenommen
Multi layer mit 7-8 Folien. Damit wohl schon Richtung realistic