Quo Vadis Don?

[donoctavio]

Samstag 18. Oktober 2025
Time: 08:08 – 09:56 (1h 47m)
Body Weight: 114.9 kgs
Total Volume: 15.100 Kg

@ home

** Sumo DL ** (Superset 1)
- Total Volume: 4.840 Kg
- 70.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Incline Dumbbell Bench Press ** (Superset 1)
- Total Volume: 4.260 Kg
- 40.0 kgs x 15 reps [20 kg DB]
- 50.0 kgs x 12 reps [25 kg DB]
- 60.0 kgs x 12 reps [30 kg DB]
- 65.0 kgs x 12 reps [32,5 kg DB]
- 65.0 kgs x 12 reps [32,5 kg DB]
- 65.0 kgs x 12 reps [32,5 kg DB]

** Barbell Row ** (Superset 1)
- Total Volume: 2.400 Kg
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Flat Dumbbell Fly **
- Total Volume: 1.200 Kg
- 40.0 kgs x 10 reps [2x20kg DB]
- 40.0 kgs x 10 reps [2x20kg DB]
- 40.0 kgs x 10 reps [2x20kg DB]

** EZ-Bar Skullcrusher ** (Superset 2)
- Total Volume: 1.200 Kg
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** EZ-Bar Curl ** (Superset 2)
- Total Volume: 1.200 Kg
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

 

[donoctavio]

Samstag 13. Dezember 2025
Time: 15:25 – 16:37 (1h 12m)
Body Weight: 114.9 kgs
Total Volume: 18.245 Kg

DSR

** Spinning **
- 15:00

** Leg Press ** (Superset 1)
- Total Volume: 7.560 Kg
- 40.0 kgs x 15 reps
- 80.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps

** Bench Press ** (Superset 1)
- Total Volume: 4.395 Kg
- 20.0 kgs x 15 reps
- 60.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 87.5 kgs x 10 reps
- 87.5 kgs x 10 reps
- 87.5 kgs x 10 reps

** Lat Pulldown ** (Superset 2)
- Total Volume: 2.240 Kg
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 12 reps

** V-Bar Push Down ** (Superset 2)
- Total Volume: 960 Kg
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps

** Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 780 Kg
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 15 reps

** Dumbbell Curl ** (Superset 3)
- Total Volume: 960 Kg
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** Crunch ** (Superset 3)
- Total Volume: 0 Kg
- 15 reps
- 20 reps
- 20 reps
- 20 reps

** Cable Face Pull ** (Superset 3)
- Total Volume: 1.350 Kg
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps

 

[donoctavio]

Samstag 10. Januar 2026
Time: 13:33 – 14:39 (1h 05m)
Body Weight: 114.6 kgs
Total Volume: 8.970 Kg

@home

** SSB Squat ** (Superset 1)
- Total Volume: 3.010 Kg
- 22.0 kgs x 15 reps
- 52.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps
- 72.0 kgs x 10 reps

** Bench Press ** (Superset 1)
- Total Volume: 2.900 Kg
- 20.0 kgs x 15 reps
- 50.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 720 Kg
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Band Face Pulls ** (Superset 3)
- Total Volume: 0 Kg
- 20 reps [Grey Band]
- 20 reps [Gray Band]
- 20 reps [Gray Band]

** EZ-Bar Curl ** (Superset 4)
- Total Volume: 1.170 Kg
- 30.0 kgs x 13 reps [Blaster]
- 30.0 kgs x 13 reps [Blaster]
- 30.0 kgs x 13 reps [Blaster]

** Rope Push Down ** (Superset 4)
- Total Volume: 1.170 Kg
- 30.0 kgs x 13 reps
- 30.0 kgs x 13 reps
- 30.0 kgs x 13 reps

** Crunch ** (Superset 4)
- Total Volume: 0 Kg
- 20 reps
- 20 reps
- 20 reps

 

[donoctavio]

Samstag 17. Januar 2026
Time: 19:00 – 19:51 (51m 27s)
Body Weight: 114.2 kgs
Total Volume: 10.256,5 Kg

** Bench Press **
- Total Volume: 5.912,5 Kg
- 20.0 kgs x 50 reps
- 50.0 kgs x 20 reps
- 87.5 kgs x 15 reps
- 100.0 kgs x 5 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Pull Up ** (Superset 1)
- Total Volume: 3.444 Kg
- 114.8 kgs x 10 reps [Blue Band]
- 114.8 kgs x 10 reps [Blue Band]
- 114.8 kgs x 10 reps [Blue Band]

** Rope Push Down ** (Superset 1)
- Total Volume: 900 Kg
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

 

[donoctavio]

Montag 19. Januar 2026
Time: 10:32 – 11:33 (1h 00m)
Body Weight: 114.2 kgs
Total Volume: 12.882 Kg

** SSB Squat ** (Superset 1)
- Total Volume: 4.042 Kg
- 22.0 kgs x 15 reps
- 52.0 kgs x 10 reps
- 72.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps
- 92.0 kgs x 6 reps

** Swiss Bar Militarypress ** (Superset 1)
- Total Volume: 2.270 Kg
- 10.0 kgs x 15 reps
- 30.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps

** Stiff-Legged Deadlift ** (Superset 2)
- Total Volume: 2.100 Kg
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps
- 70.0 kgs x 6 reps

** Parallel Bar Triceps Dip ** (Superset 2)
- Total Volume: 3.450 Kg
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps
- 115.0 kgs x 6 reps

** Dumbbell Curl ** (Superset 3)
- Total Volume: 1.020 Kg
- 30.0 kgs x 10 reps [15kg DB]
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps

** Situps ** (Superset 3)
- Total Volume: 0 Kg
- 12 reps [Band Assist]
- 12 reps [Band Assist]
- 12 reps [Band Assist]

 

[donoctavio]

Mittwoch 21. Januar 2026
Time: 19:02 – 20:05 (1h 02m)
Body Weight: 115.2 kgs
Total Volume: 10.535 Kg

** Bench Press ** (Superset 1)
- Total Volume: 4.185 Kg
- 20.0 kgs x 30 reps
- 50.0 kgs x 15 reps
- 70.0 kgs x 5 reps
- 87.5 kgs x 18 reps
- 100.0 kgs x 3 reps
- 110.0 kgs x 2 reps
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep

** Low Row ** (Superset 1)
- Total Volume: 3.180 Kg
- 40.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 900 Kg
- 30.0 kgs x 10 reps [15 kg DB]
- 30.0 kgs x 10 reps [One arm]
- 30.0 kgs x 10 reps [One arm]

** Rope Push Down ** (Superset 3)
- Total Volume: 1.010 Kg
- 30.0 kgs x 12 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps

** EZ-Bar Curl ** (Superset 4)
- Total Volume: 1.260 Kg
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Crunch ** (Superset 4)
- Total Volume: 0 Kg
- 20 reps
- 20 reps
- 20 reps
- 20 reps

 

[donoctavio]

Samstag 24. Januar 2026
Time: 15:15 – 17:00 (1h 45m)
Body Weight: 114.8 kgs
Total Volume: 20.279 Kg

@DSR

** Spinning **
- 13:00

** Leg Press ** (Superset 1)
- Total Volume: 8.800 Kg
- 80.0 kgs x 15 reps
- 160.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

** Incline Barbell Bench Press ** (Superset 1)
- Total Volume: 3.700 Kg
- 20.0 kgs x 15 reps
- 40.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Leg Extension Machine ** (Superset 2)
- Total Volume: 1.260 Kg
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps

** Leg Curls Machine ** (Superset 2)
- Total Volume: 1.575 Kg
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps

** Long Pull ** (Superset 4)
- Total Volume: 2.400 Kg
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Arnold Dumbbell Press ** (Superset 4)
- Total Volume: 1.264 Kg
- 24.0 kgs x 10 reps [12 kg DB]
- 32.0 kgs x 10 reps [16 kg DB]
- 32.0 kgs x 12 reps [16 kg DB]
- 32.0 kgs x 10 reps [16 kg DB]

** Dumbbell Concentration Curl **
- Total Volume: 1.280 Kg
- 40.0 kgs x 10 reps [20 kg DB]
- 40.0 kgs x 10 reps [20 kg DB]
- 40.0 kgs x 12 reps [20 kg DB]

 

[donoctavio]

Donnerstag 29. Januar 2026
Time: 19:43 – 20:50 (1h 06m)
Body Weight: 115.8 kgs
Total Volume: 16.510 Kg
@home

** Deadlift ** (Superset 1)
- Total Volume: 4.300 Kg
- 20.0 kgs x 12 reps
- 50.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps
- 100.0 kgs x 6 reps

** Swiss Bar Militarypress ** (Superset 1)
- Total Volume: 1.980 Kg
- 10.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 50.0 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps

** Parallel Bar Triceps Dip ** (Superset 2)
- Total Volume: 4.600 Kg
- 115.8 kgs x 8 reps
- 115.8 kgs x 8 reps
- 115.8 kgs x 8 reps
- 115.8 kgs x 8 reps
- 115.8 kgs x 8 reps

** Pull Up ** (Superset 2)
- Total Volume: 3.680 Kg
- 115.8 kgs x 8 reps [Blue Band]
- 115.8 kgs x 8 reps [Blue Band]
- 115.8 kgs x 8 reps [Blue Band]
- 115.8 kgs x 8 reps [Blue Band]

** Lateral Dumbbell Raise ** (Superset 3)
- Total Volume: 900 Kg
- 30.0 kgs x 10 reps [15 kg DB]
- 30.0 kgs x 10 reps [15 kg DB]
- 30.0 kgs x 10 reps [15 kg DB]

** EZ-Bar Curl ** (Superset 3)
- Total Volume: 1.050 Kg
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Situps ** (Superset 3)
- Total Volume: 0 Kg
- 12 reps [Band Assist]
- 12 reps [Band Assist]
- 12 reps [Band Assist]

 

[donoctavio]

Donnerstag 5. Februar 2026
Time: 11:40 – 13:24 (1h 44m)
Body Weight: 114.9 kgs
Total Volume: 29.485 Kg
@ DSR

** Spinning **
- 15:00

** Leg Press ** (Superset 1)
- Total Volume: 16.020 Kg
- 80.0 kgs x 15 reps
- 120.0 kgs x 12 reps
- 180.0 kgs x 12 reps
- 200.0 kgs x 8 reps
- 200.0 kgs x 8 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 15 reps

** Bench Press ** (Superset 1)
- Total Volume: 5.160 Kg
- 20.0 kgs x 35 reps [Feet on Bench]
- 60.0 kgs x 12 reps [Feet on Bench]
- 80.0 kgs x 8 reps [Feet on Bench]
- 85.0 kgs x 8 reps [Feet on Bench]
- 90.0 kgs x 8 reps [Feet on Bench]
- 95.0 kgs x 8 reps [Feet on Bench]
- 100.0 kgs x 8 reps [Feet on Bench]
- 140.0 kgs x 1 rep

** Leg Extension Machine ** (Superset 2)
- Total Volume: 1.200 Kg
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Leg Curls Machine ** (Superset 2)
- Total Volume: 1.530 Kg
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps

** Long Pull ** (Superset 4)
- Total Volume: 3.000 Kg
- 90.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Dumbbell Curl ** (Superset 4)
- Total Volume: 1.280 Kg
- 44.0 kgs x 10 reps [22 kg DB]
- 44.0 kgs x 10 reps [22 kg DB]
- 40.0 kgs x 10 reps [20 kg DB]

** V-Bar Push Down **
- Total Volume: 1.295 Kg
- 35.0 kgs x 10 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 15 reps

Edit: es waren doch nur 200 kg auf der Beinpresse

 

[donoctavio]

Mittwoch 11. Februar 2026
Time: 11:35 – 13:04 (1h 29m)
Body Weight: 115.0 kgs
Total Volume: 16.010 Kg
@home

** Stationary Bike **
- 6.3 km - 12:00

** SSB Squat ** (Superset 1)
- Total Volume: 3.600 Kg
- 22.0 kgs x 15 reps
- 72.0 kgs x 10 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps
- 102.0 kgs x 5 reps

** Swiss Bar Militarypress ** (Superset 1)
- Total Volume: 1.710 Kg
- 10.0 kgs x 15 reps
- 30.0 kgs x 10 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps
- 52.5 kgs x 6 reps

** Stiff-Legged Deadlift ** (Superset 2)
- Total Volume: 3.060 Kg
- 70.0 kgs x 8 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Lateral Dumbbell Raise ** (Superset 2)
- Total Volume: 1.200 Kg
- 25.0 kgs x 12 reps [12,5 kg DB]
- 25.0 kgs x 12 reps [12,5 kg DB]
- 25.0 kgs x 12 reps [12,5 kg DB]
- 25.0 kgs x 12 reps

** Parallel Bar Triceps Dip ** (Superset 2)
- Total Volume: 3.680 Kg
- 115.0 kgs x 10 reps
- 115.0 kgs x 10 reps
- 115.0 kgs x 12 reps

** Pull Up **
- Total Volume: 2.760 Kg
- 115.0 kgs x 8 reps [wide grip]
- 115.0 kgs x 8 reps [wide grip]
- 115.0 kgs x 8 reps [wide grip]