•● still in progress ●•

[Folterkeller]

Heute etwas anders als sonst und es war die Hölle

► Text anzeigen

FitNotes Workout - Freitag 23rd Januar 2026
Total Volume: 4.336,1 Kg
Total Sets: 59
Total Reps: 691

Der erste Supersatz (Runde 1-11) war wirklich herzlos.
Der treibt den Puls ins Unermessliche.
Was ein Killer...
Ein Dämon, der dir die Seele aussaugt...
Ich glaub', ich mag's...

25:45 min

61 min Gesamt mit durchgehend rasendem Puls (subjektiv)

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

** Pull Up ** (Superset 1)
- Total Sets: 12
- 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]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 14 reps
- 20 reps [Als Finisher als letzte Übung nach dem Training]

** Push Up ** (Superset 1)
- Total Sets: 12
- Total Reps: 134
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 14 reps
- 20 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 2.064 Kg
- Total Sets: 12
- Total Reps: 134
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 14 reps [PR]
- 12.0 kgs x 20 reps [PR]

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

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

** Squat Vest ** (Superset 2)
- Total Volume: 515,2 Kg
- Total Sets: 1
- Total Reps: 14
- 36.8 kgs x 14 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 336 Kg
- Total Sets: 1
- Total Reps: 14
- 24.0 kgs x 14 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 252 Kg
- Total Sets: 1
- Total Reps: 14
- 18.0 kgs x 14 reps [Sandbag]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 13
- 13 reps

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

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 7
- 7 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 Bent Over Easy ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 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: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 14
- 14 reps

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

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

** Treadmill **
- Total Sets: 1
- 1.0 km - 08:05 [7 Grad Steigung

Letzte 200 Meter auf 15 Grad Steigung hoch]

[Folterkeller]

► Text anzeigen

Gestern noch 18 km mit dem Roller zum Feierabend


FitNotes Workout - Samstag 24th Januar 2026
Time: 04:27 – 05:46 (1h 18m)
Total Volume: 3.510 Kg
Total Sets: 64
Total Reps: 747

1. Supersatz Runde 1-11 = 24:50 min (diesmal auch kein Thrusters Style)
Runde 1-15 insgesamt 42 min

Circa 70 min

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

** Pull Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 166
- 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
- 10 reps
- 10 reps
- 10 reps
- 12 reps
- 14 reps
- 20 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 166
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 12 reps
- 14 reps
- 20 reps
- 10 reps
- 10 reps
- 10 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 2.544 Kg
- Total Sets: 15
- Total Reps: 158
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 12.0 kgs x 20 reps
- 24.0 kgs x 6 reps [PR]
- 24.0 kgs x 6 reps
- 16.0 kgs x 10 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 256 Kg
- Total Sets: 1
- Total Reps: 16
- 16.0 kgs x 16 reps [KB]

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

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 13
- 13 reps

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

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 8
- 8 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 12
- 7.5 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 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: 22
- 22 reps

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

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

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

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

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:47

** Jogging **
- Total Sets: 1
- 3.0 km - 30:00 [Abbruch wegen Eisregen und Überfrierender Nässe. Nicht laufbar]

[Netzokhul]

Was fährst du typischerweise so für einen Schnitt mit dem Roller?
Wie verhält sich Herzfrequen grob dabei?

[Folterkeller]

Die letzten Runden hatte ich immer einen Schnitt zwischen 18,5 und 20,5 kmh. Schnellste Runde waren mal knapp 22.
Auf gerader Strecke kann ich kurzfristig nauch Mal 23-25er Schnitt schaffen

Ich habe aber ein paar verrückte Holländer kennengelernt, die knapp nen 28er Schnitt fahren

Belastung und Muskelgruppen liegen irgendwo zwischen joggen und radfahren und (geschätzt, da keine Pulsuhr) liegt da auch der Belastungsbereich.
Ich mag die Sportart gerne mal zwischendurch.
Man hat nicht den Impact vom joggen, keinen Druck vom Sattel oder auf den Handgelenken oder im Nacken vom Rad.
Dafür ist man schneller als Läufer und langsamer als e Bikes




Und heute Mittag geht's zur Rollschuhdisko

[Folterkeller]

Gestern war ich nur ganz gemütlich auf der Rolle

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FitNotes Workout - Montag 26th Januar 2026
Time: 04:11 – 05:17 (1h 06m)
Total Volume: 4.350 Kg
Total Sets: 75
Total Reps: 894

Erste Supersatz 40:15 min

Rechte Schulter meckert leicht, aber das ist okay nach heute.
Das Training hat gut reingehauen.

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

** Pull Up ** (Superset 1)
- Total Sets: 13
- Total Reps: 150
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 16 reps
- 12 reps

** Push Up ** (Superset 1)
- Total Sets: 13
- Total Reps: 150
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 16 reps
- 12 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 2.400 Kg
- Total Sets: 13
- Total Reps: 150
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 16 reps [PR]
- 16.0 kgs x 12 reps

** Crunches ** (Superset 1)
- Total Sets: 13
- Total Reps: 150
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 16 reps
- 12 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: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Squat Vest ** (Superset 2)
- Total Volume: 368 Kg
- Total Sets: 1
- Total Reps: 10
- 36.8 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 240 Kg
- Total Sets: 1
- Total Reps: 10
- 24.0 kgs x 10 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 256 Kg
- Total Sets: 1
- Total Reps: 16
- 16.0 kgs x 16 reps

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

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 13
- 13 reps

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

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 7
- 7 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 90 Kg
- Total Sets: 1
- Total Reps: 12
- 7.5 kgs x 12 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 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: 22
- 22 reps

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

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

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

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

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

** Treadmill **
- Total Sets: 1
- 1.5 km - 13:15 [7 Grad Steigung]

[Folterkeller]

Zählt Schnee schippen als Sport? Dann kommen noch 60 Minuten dazu

[Netzokhul]

Fake news
Als gäbe es bei euch Schnee

[Folterkeller]

Natürlich keine Harzer Verhältnisse, aber das Kind konnte zumindest mit dem Schlitten abgeholt werden.

Für unsere Verhältnisse also schon fast ein Schneechaos und kurz vorm Klopapier hamstern

[Folterkeller]

► Text anzeigen

FitNotes Workout - Mittwoch 28th Januar 2026
Time: 04:07 – 05:08 (1h 01m)
Total Volume: 3.223,5 Kg
Total Sets: 63
Total Reps: 846

Erste Supersatz 36:34 min
Der hat ausreichend rein geknallt, dass ich die Weste heute lieber weg lasse

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

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 140
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 10 reps
- 20 reps

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 140
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 10 reps
- 20 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 2.180 Kg
- Total Sets: 11
- Total Reps: 140
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 18 reps [PR] [Höllisch]
- 18.0 kgs x 10 reps [PR]
- 12.0 kgs x 20 reps

** Crunches ** (Superset 1)
- Total Sets: 11
- Total Reps: 140
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 10 reps
- 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 256 Kg
- Total Sets: 1
- Total Reps: 16
- 16.0 kgs x 16 reps

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

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 9
- 9 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 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
- 00:45

** Treadmill **
- Total Sets: 1
- 1.5 km - 12:50 [7 Grad Steigung]

[Folterkeller]

FitNotes Workout - Donnerstag 29th Januar 2026
Total Volume: 0 Kg
Total Sets: 3
Total Reps: 0
Morgens
** Cycling Rolle **
- Total Sets: 1
- 30.0 km - 55:10
Vormittags
** Rucking 16 kg **
- Total Sets: 1
- 2.35 km - 43:00 [7 Grad Steigung]
Nachmittags
** Treadmill **
- Total Sets: 1
- 2.5 km - 23:10 [3 Grad Steigung]

[Folterkeller]

► Text anzeigen

FitNotes Workout - Freitag 30th Januar 2026
Time: 04:15 – 05:39 (1h 24m)
Total Volume: 4.496,3 Kg
Total Sets: 68
Total Reps: 890

Anfangs bin ich schwer reingekommen. Dann lief es aber doch ganz gut, auch wenn es wieder ziemlich schwer wurde

Erste Supersatz 36:17 min
Circa 66 min gesamt Krafttraining

Circa 90 min komplett

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

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 140
- 12 reps [45 Grad Pronation]
- 12 reps [Neutral]
- 12 reps [45 Grad Supination]
- 12 reps [Chin Up]
- 12 reps [42,4 mm Stange]
- 14 reps
- 14 reps
- 14 reps
- 14 reps
- 14 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 140
- 12 reps [Fist]
- 12 reps [Incline]
- 12 reps [One leg]
- 12 reps [Diamond]
- 12 reps [Decline]
- 14 reps
- 14 reps
- 14 reps
- 14 reps
- 14 reps
- 10 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 2.280 Kg
- Total Sets: 11
- Total Reps: 140
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 14 reps
- 20.0 kgs x 10 reps

** Crunches ** (Superset 1)
- Total Sets: 11
- Total Reps: 140
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 12 reps
- 14 reps
- 14 reps
- 14 reps
- 14 reps
- 14 reps
- 10 reps

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

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

** Squat Vest ** (Superset 2)
- Total Volume: 441,6 Kg
- Total Sets: 1
- Total Reps: 12
- 36.8 kgs x 12 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 2)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 12
- 24.0 kgs x 12 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 288 Kg
- Total Sets: 1
- Total Reps: 16
- 18.0 kgs x 16 reps [Sandbag]

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

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 9
- 9 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Curl ** (Superset 6)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 16
- 10.0 kgs x 16 reps

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

** Treadmill **
- Total Sets: 2
- 0.5 km - 03:33 [5 Grad Steigung

Ausversehen auf Stop gedrückt ]
- 1.13 km - 08:06 [5 Grad Steigung]

[Folterkeller]

Da kommt ein kleiner Volumenkracher gegen die Uhr.
Jetzt kommen 4 km spazieren mit dem Hund

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FitNotes Workout - Samstag 31st Januar 2026
Time: 04:33 – 05:47 (1h 14m)
Total Volume: 12.877,5 Kg
Total Sets: 78
Total Reps: 775

Erste Supersatz 36:55
KB Dropsatz 17:07 mit etwas Beineinsatz bei der 24er
2. Supersatz ca 9:45 easy cooldown

Insgesamt 8,5/10 (zum Ende wurd es einfacher) und somit noch erstaunlich gut weggesteckt nach gestern

1:14 für das Krafttraining

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

** Pull Up Heavy ** (Superset 1)
- Total Volume: 2.130 Kg
- Total Sets: 15
- Total Reps: 150
- 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
- 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
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Push Up Heavy ** (Superset 1)
- Total Volume: 2.130 Kg
- Total Sets: 15
- Total Reps: 150
- 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
- 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
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps
- 10.2 kgs x 10 reps

** Squat Vest ** (Superset 1)
- Total Volume: 4.830 Kg
- Total Sets: 15
- Total Reps: 150
- 36.8 kgs x 10 reps
- 36.8 kgs x 10 reps
- 36.8 kgs x 10 reps
- 36.8 kgs x 10 reps
- 36.8 kgs x 10 reps
- 31.6 kgs x 10 reps
- 31.6 kgs x 10 reps
- 31.6 kgs x 10 reps
- 31.6 kgs x 10 reps
- 31.6 kgs x 10 reps
- 28.2 kgs x 10 reps
- 28.2 kgs x 10 reps
- 28.2 kgs x 10 reps
- 28.2 kgs x 10 reps
- 28.2 kgs x 10 reps

** Clean & Press KB One Hand L/R (Added Reps) **
- Total Volume: 3.000 Kg
- Total Sets: 15
- Total Reps: 150
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps [Drop]
- 20.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Pull Up ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 2)
- Total Sets: 5
- Total Reps: 50
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 2)
- Total Volume: 600 Kg
- Total Sets: 5
- Total Reps: 50
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Easy **
- Total Volume: 187,5 Kg
- Total Sets: 1
- Total Reps: 25
- 7.5 kgs x 25 reps [PR]

** Treadmill **
- Total Sets: 1
- 2.5 km - 20:52 [Locker auslaufen]

[Folterkeller]

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Gestern lief es sehr zäh nach vorgestern.

Cycling Rolle **
- Total Sets: 1
- 21.0 km - 39:15

** Rucking 16 kg **
- Total Sets: 1
- 1.0 km - 15:02

Das spazieren mit dem Hund war vermutlich das klügste vom Tag

Heute war mir ordentlich Schlecht von Kuchen, Pommes und Nuggets und über die Essenentscheidung war ich überhaupt nicht glücklich im Nachhinein. Da hätte ich auf dem Geburtstag gestern Nachmittag deutlich kürzer treten sollen, obwohl es zumindest ordentlich Power gab.

FitNotes Workout - Montag 2nd Februar 2026
Time: 04:24 – 05:33 (1h 09m)
Total Volume: 3.815,5 Kg
Total Sets: 79
Total Reps: 960





1. Supersatz Runde 1-13 = 29:35 min
Lief richtig gut
Runde 14 & 15 waren dagegen ziemlich garstig

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

** Pull Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 162
- 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
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 22 reps [Finisher]
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 162
- 10 reps [Fist]
- 10 reps [Incline]
- 10 reps [One leg]
- 10 reps [Diamond]
- 10 reps [Decline]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 22 reps
- 10 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 2.672 Kg
- Total Sets: 15
- Total Reps: 162
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 22 reps [PR]
- 24.0 kgs x 10 reps [PR] [No Mercy]

** Crunches ** (Superset 1)
- Total Sets: 15
- Total Reps: 162
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 22 reps
- 10 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 256 Kg
- Total Sets: 1
- Total Reps: 16
- 16.0 kgs x 16 reps

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

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 15
- 15 reps

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

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 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: 24
- 24 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:52

** Treadmill **
- Total Sets: 1
- 2.62 km - 20:00 [3 Grad Steigung
Ein Kurzer Intervall bis 16,6 kmh]

[Folterkeller]

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FitNotes Workout - Mittwoch 4th Februar 2026
Time: 04:11 – 05:12 (1h 00m) plus Laufband
Total Volume: 3.342 Kg
Total Sets: 57
Total Reps: 845

Gestern habe ich mich wetterbedingt gegen das Rad entschieden. Nachmittags zeigte sich das auch als klug. Das war schon ziemlich widerlich.
Es wurden daher nur 42 min Rolle und 9 min Laufband und die waren ziemlich zäh. Der "Kraft/Ausdauer" Tag ist wohl ziemlich intensiv für meine Regenerationsfähigkeit.

Heute war ich dafür wieder fit und es ging ordentlich ans Limit. Der erste Supersatz in 29:30 hat tierisch gescheppert und danach war ich fast schon durch

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

** Pull Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 122
- 10 reps
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 8
- Total Reps: 122
- 10 reps
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 10 reps

** Clean & Squat & Jerk KB One Arm ** (Superset 1)
- Total Volume: 1.952 Kg
- Total Sets: 8
- Total Reps: 122
- 16.0 kgs x 10 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 14 reps
- 16.0 kgs x 16 reps
- 16.0 kgs x 18 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 22 reps
- 16.0 kgs x 10 reps

** Crunches ** (Superset 1)
- Total Sets: 8
- Total Reps: 122
- 10 reps
- 12 reps
- 14 reps
- 16 reps
- 18 reps
- 20 reps
- 22 reps
- 10 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 320 Kg
- Total Sets: 1
- Total Reps: 20
- 16.0 kgs x 20 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 15
- 15 reps

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

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 260 Kg
- Total Sets: 2
- Total Reps: 26
- 10.0 kgs x 13 reps
- 10.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 2
- Total Reps: 20
- 7.5 kgs x 10 reps
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Bent Over Easy ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 100 Kg
- Total Sets: 2
- Total Reps: 20
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 36
- 15 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: 24
- 24 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 26
- 26 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 2
- 00:48
- 00:25

** Treadmill **
- Total Sets: 1
- 2.28 km - 20:00 [3 Grad Steigung]