•● still in progress ●•

[Folterkeller]

Nightride mit dem Roller.
Nach einer Stunde bei einem Zwanziger schnitt fiel der Tacho aus . Insgesamt werden es 22-24 km bei nen 19-20er schnitt geworden sein, vermute ich

[Folterkeller]

► Text anzeigen

FitNotes Workout - Sonntag 14th Dezember 2025
Time: 04:45 – 06:02 (1h 16m)
Total Volume: 3.942,5 Kg
Total Sets: 63
Total Reps: 1296

47:45 erste 10 Runden

Finisher in 2:32

Gesamt Training 1:16:20

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

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 134
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 13 reps
- 18 reps
- 23 reps
- 10 reps
- 10 reps
- 10 reps [Letzte Runde als Finisher nach dem Training auf Zeit]

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 268
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 20 reps
- 26 reps
- 36 reps
- 46 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 11
- Total Reps: 402
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 39 reps
- 54 reps
- 69 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.216 Kg
- Total Sets: 11
- Total Reps: 268
- 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 26 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 46 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 144 Kg
- Total Sets: 1
- Total Reps: 12
- 12.0 kgs x 12 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Curl ** (Superset 6)
- Total Volume: 140 Kg
- Total Sets: 1
- Total Reps: 14
- 10.0 kgs x 14 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 41:00

** Footbike **
- Total Sets: 1
- 8.17 km - 23:20
Der Tacho fiel wieder aus nach ein paar Kilometern, aber ich hatte komoot an. ;-)
Jetzt habe ich vorsichtshalber mal die Batterie gewechselt

[Folterkeller]

► Text anzeigen

FitNotes Workout - Montag 15th Dezember 2025
Time: 04:15 – 05:35 (1h 19m)
Total Volume: 6.443 Kg
Total Sets: 82
Total Reps: 1527

Die rechte Schulter zwickt etwas. Ich habe das Kegeln und Heimwerken im Verdacht...

Während des Trainings war es aber im tolerierbaren Bereich.


34:25 erste 10 Runden
1:02:40 für die ersten beiden Supersätze gesamt

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

** Pull Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 150
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps [Pro]
- 10 reps [Neutral]
- 10 reps
<sup>- 10 reps [Chin]
- 10 reps [42,4]

** Push Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 300
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One Leg]
- 20 reps [Diamond]
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 15
- Total Reps: 450
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.000 Kg
- Total Sets: 15
- Total Reps: 300
- 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
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 376 Kg
- Total Sets: 1
- Total Reps: 20
- 18.8 kgs x 20 reps

** Squat Vest ** (Superset 2)
- Total Volume: 564 Kg
- Total Sets: 1
- Total Reps: 30
- 18.8 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 400 Kg
- Total Sets: 1
- Total Reps: 20
- 20.0 kgs x 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 280 Kg
- Total Sets: 1
- Total Reps: 10
- 28.0 kgs x 10 reps [12+16]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 13
- 10.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 10
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

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

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

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

Morgen vermutlich morgens Roller, nachmittags Rad</sup>

[Netzokhul]

Oh der Übersichtlichkeit halber jetzt mit hochgestelltem Text.

Aber wieso keine Klimmzüge mit supiniertem Griff mehr?

► Text anzeigen

Man muss auch nicht immer trollen

[Leucko]

Oh der Übersichtlichkeit halber jetzt mit hochgestelltem Text.

Hier werden alle Tricks genutzt um das perverse Volumen zu kaschieren.

[Folterkeller]

Oh der Übersichtlichkeit halber jetzt mit hochgestelltem Text.

Aber wieso keine Klimmzüge mit supiniertem Griff mehr?

► Text anzeigen

Man muss auch nicht immer trollen

Keine Ahnung,was ich da editiert habe


Supination ist drin, nach den chin ups, sehr aufmerksam, Herr Erpel

Oh der Übersichtlichkeit halber jetzt mit hochgestelltem Text.

Hier werden alle Tricks genutzt um das perverse Volumen zu kaschieren.

Das war ein Versehen. Es sollte eigentlich nach mehr aussehen, von wegen, wenn man die Hecke schneidet, wirkt der Baum größer und so

[Leucko]

Das war ein Versehen. Es sollte eigentlich nach mehr aussehen, von wegen, wenn man die Hecke schneidet, wirkt der Baum größer und so

Keine Sorge, dein Baum wirkt groß genug.

[Folterkeller]

FitNotes Workout - Dienstag 16th Dezember 2025
Total Volume: 0 Kg
Total Sets: 2
Total Reps: 0

** Footbike **
- Total Sets: 1
- 24.9 km - 1:20:00 [4 Uhr, war übel anstrengend heute und der Tacho ist wohl kaputt. Der ging trotz neuer Batterie nicht wie gewünscht]

** Cycling **
- Total Sets: 1
- 32.4 km - 1:15:20 [Kermit 15:15 Uhr]

[Folterkeller]

► Text anzeigen

FitNotes Workout - Mittwoch 17th Dezember 2025
Time: 04:21 – 05:47 (1h 25m)
Total Volume: 5.451 Kg
Total Sets: 85
Total Reps: 1617

1. 10 Runden 37:37

Runde 11-16 23:28


Überkopf geht, beim Seitheben spannt die rechte Schulter. Merkwürdig

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

** Pull Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 163
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 10 reps [Pro]
- 10 reps [Neutral]
- 10 reps
<sup>- 10 reps [Chin]
- 10 reps [42,4]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 326
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 20 reps
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One Leg]
- 20 reps [Diamond]
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 16
- Total Reps: 498
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 39 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.416 Kg
- Total Sets: 16
- Total Reps: 326
- 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
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 26 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 10
- 16.0 kgs x 10 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise ** (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 ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 2
- Total Reps: 22
- 7.5 kgs x 11 reps
- 7.5 kgs x 11 reps

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

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

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

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

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42</sup>