•● still in progress ●•

Folterkeller · 10. Okt 2025, 06:28

Bisschen Vollgas

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Folterkeller · 11. Okt 2025, 06:56

FitNotes Workout - Samstag 11th Oktober 2025
Time: 04:28 – 05:17 (48m 17s)
Total Volume: 3.870 Kg
Total Sets: 74
Total Reps: 1739

10 Runden in 36:30
12 Runden in 48:10

Pump war heute deutlich angenehmer, obwohl reichlich Kohlenhydrate im System

Zeit gelassen, 100 Minuten plus Ruck

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

** Pull Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 131
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 21 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 262
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 42 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 12
- Total Reps: 393
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 63 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.144 Kg
- Total Sets: 12
- Total Reps: 262
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 42 reps
- 12.0 kgs x 20 reps

** Sit Ups Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Deadlift One Leg (Added Reps) ** (Superset 5)
- Total Volume: 264 Kg
- Total Sets: 1
- Total Reps: 22
- 12.0 kgs x 22 reps

** Step Ups 20" Box To Back Lunges Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 34
- 34 reps

** Row Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Dip Parallettes Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Row Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Calves Easy ** (Superset 5)
- Total Sets: 1
- Total Reps: 170
- 170 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 3)
- Total Volume: 375 Kg
- Total Sets: 2
- Total Reps: 75
- 5.0 kgs x 42 reps
- 5.0 kgs x 33 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 3)
- Total Volume: 87 Kg
- Total Sets: 2
- Total Reps: 58
- 1.5 kgs x 30 reps
- 1.5 kgs x 28 reps

** TRX Delts ** (Superset 3)
- Total Sets: 2
- Total Reps: 54
- 27 reps
- 27 reps

** Chin Up Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 30
- 15 reps
- 15 reps

** Push Up Diamond Easy ** (Superset 4)
- Total Sets: 2
- Total Reps: 36
- 18 reps
- 18 reps

** TRX Bizeps ** (Superset 4)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** TRX Triceps ** (Superset 4)
- Total Sets: 2
- Total Reps: 44
- 22 reps
- 22 reps

** Deadhang 42,4mm **
- Total Sets: 2
- 00:35 [Hände am Ende]
- 00:35

** Rucking 16 kg **
- Total Sets: 1
- 4.2 km - 43:00

Folterkeller · 11. Okt 2025, 10:36

Easy 35,6 km Rad mit einem 24er Schnitt kommen noch dazu als Testfahrt, wie sehr die Schutzbleche klappern. Es ist noch erträglich...

Folterkeller · 19. Okt 2025, 07:53

FitNotes Workout - Sonntag 19th Oktober 2025
Total Volume: 23.539,7 Kg
Total Sets: 85
Total Reps: 1682

Zwar spazieren, 2 mal Sport am Spielplatz, aber viel zu viel Essen. Der größte Teil leere ungesunde Kalorienbomben

Das Gewicht ist 3-4 kg rauf, das Wohlbefinden deutlich runter. Jetzt muss wieder angepasst werden

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 2.068 Kg
- Total Sets: 11
- Total Reps: 110
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 4.136 Kg
- Total Sets: 11
- Total Reps: 220
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps
- 18.8 kgs x 20 reps

** Squat Vest ** (Superset 1)
- Total Volume: 6.204 Kg
- Total Sets: 11
- Total Reps: 330
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Calves ** (Superset 1)
- Total Volume: 6.204 Kg
- Total Sets: 11
- Total Reps: 330
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps
- 18.8 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 2.424 Kg
- Total Sets: 10
- Total Reps: 126
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 24.0 kgs x 14 reps [Drop]
- 20.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 12.0 kgs x 12 reps

** Crunches ** (Superset 2)
- Total Sets: 3
- Total Reps: 226
- 66 reps
- 72 reps
- 88 reps

** Sit Ups Easy **
- Total Sets: 1
- Total Reps: 15
- 15 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 336 Kg
- Total Sets: 2
- Total Reps: 16
- 24.0 kgs x 10 reps [+ 18,8kg Weste

Heftig schwer

Drop]
- 16.0 kgs x 6 reps [+ 18,8kg Weste

Heftig schwer]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Volume: 343,2 Kg
- Total Sets: 2
- Total Reps: 14
- 28.8 kgs x 8 reps [Drop]
- 18.8 kgs x 6 reps

** Row Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Dip Parallettes ** (Superset 3)
- Total Volume: 263,2 Kg
- Total Sets: 1
- Total Reps: 14
- 18.8 kgs x 14 reps

** Row Rings ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Dips Rings ** (Superset 3)
- Total Volume: 169,2 Kg
- Total Sets: 1
- Total Reps: 9
- 18.8 kgs x 9 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 377,4 Kg
- Total Sets: 2
- Total Reps: 34
- 11.1 kgs x 17 reps
- 11.1 kgs x 17 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 170 Kg
- Total Sets: 2
- Total Reps: 34
- 5.0 kgs x 17 reps
- 5.0 kgs x 17 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 51 Kg
- Total Sets: 2
- Total Reps: 34
- 1.5 kgs x 17 reps
- 1.5 kgs x 17 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 42
- 21 reps
- 21 reps

** Chin Up Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 13
- 13 reps

** Push Up Diamond Easy ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Curl ** (Superset 6)
- Total Volume: 133,2 Kg
- Total Sets: 1
- Total Reps: 12
- 11.1 kgs x 12 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 166,5 Kg
- Total Sets: 1
- Total Reps: 15
- 11.1 kgs x 15 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Forearms ** (Superset 6)
- Total Volume: 61,6 Kg
- Total Sets: 1
- Total Reps: 7
- 8.8 kgs x 7 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 2
- 00:35
- 00:25

** Rucking 16 kg **
- Total Sets: 1
- 5.0 km - 48:00

Folterkeller · 20. Okt 2025, 05:15

FitNotes Workout - Montag 20th Oktober 2025

Stärkste Runde des Jahres auf der Rolle
** Cycling Rolle **
- Total Sets: 1
- 37.72 km - 1:00:00

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