2767 lines
54 KiB
JSON
2767 lines
54 KiB
JSON
{
|
|
"format": "trainingsplan-export-v2",
|
|
"exported_at": "2026-10-01T00:00:00",
|
|
"config": {
|
|
"profile": {
|
|
"name": "",
|
|
"weightUnit": "kg",
|
|
"repsLabel": "reps"
|
|
},
|
|
"activities": [
|
|
{
|
|
"id": "gym",
|
|
"name": "Gym (Kraft)",
|
|
"type": "strength",
|
|
"active": true,
|
|
"displayOrder": 1,
|
|
"cycle": {
|
|
"name": "Push/Pull/Legs",
|
|
"days": [
|
|
{
|
|
"key": "Push",
|
|
"title": "Push",
|
|
"exercises": [
|
|
{
|
|
"name": "Bankdrücken KH (je Hand)",
|
|
"sets": 4,
|
|
"reps": "8-10",
|
|
"startKg": 18,
|
|
"tags": [
|
|
"brust",
|
|
"kh"
|
|
],
|
|
"info": "Technogym Chest Press (Selection 900/700). Hanteldrücken mit Kurzhanteln: auf dem Polster sitzen, Schulterblätter zusammen, Gewicht langsam nach vorn-oben drücken, oben kurz halten, kontrolliert senken. Macht Brust + hintere Schulter."
|
|
},
|
|
{
|
|
"name": "Schrägbank KH (je Hand)",
|
|
"sets": 3,
|
|
"reps": "10-12",
|
|
"startKg": 14,
|
|
"tags": [
|
|
"brust",
|
|
"kh"
|
|
],
|
|
"info": "Wie Bankdrücken, aber Bank auf ~30-45 Grad geneigt. Ziel: obere Brust + vordere Schulter. Langsam senken bis Brust und zwingend kontrolliert drücken."
|
|
},
|
|
{
|
|
"name": "Pectoral/Butterfly",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 20,
|
|
"tags": [
|
|
"brust",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Pectoral (Selection 900) oder Butterfly-Maschine. Unterarme auf den Polstern, Griffe langsam zusammenführen, in der Endstellung kurz anspannen, kontrolliert zurück."
|
|
},
|
|
{
|
|
"name": "Seitheben (je Hand)",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 8,
|
|
"tags": [
|
|
"schulter",
|
|
"kh"
|
|
],
|
|
"info": "Technogym Delts Machine (falls Maschine) oder Kurzhanteln. Seitliches Anheben bis Schulterhöhe, Ellenbogen leicht gebeugt, oben kurz halten, langsam senken. Trifft seitliche Schulter (Delts)."
|
|
},
|
|
{
|
|
"name": "Schulterpresse Maschine",
|
|
"sets": 3,
|
|
"reps": "10-12",
|
|
"startKg": 25,
|
|
"tags": [
|
|
"schulter",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Shoulder Press (Selection 900/700). Sitzen, hintere Schulter gegen Rückenpolster, Gewicht über Kopf drücken, oben nicht komplett durchstrecken."
|
|
},
|
|
{
|
|
"name": "Kabel-Trizeps-Pushdown",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 25,
|
|
"tags": [
|
|
"trizeps",
|
|
"kabel"
|
|
],
|
|
"info": "Am Kabelturm: Griff auf Brusthöhe, Ellenbogen dicht am Körper lassen, Unterarm nach unten strecken, am Ende anspannen, kontrolliert zurück. Dein Favorit am Kabelturm."
|
|
},
|
|
{
|
|
"name": "Trizeps-Strecken (French Press Maschine)",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 15,
|
|
"tags": [
|
|
"trizeps",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Arm Extension (Selection 900) - Oberarme liegen auf dem Polster, Gewicht über Kopf strecken, nur die Unterarme bewegen sich. Alternativ: Kabel-Überkopf."
|
|
},
|
|
{
|
|
"name": "Kabel-Curls (Bizeps)",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 15,
|
|
"tags": [
|
|
"bizeps",
|
|
"kabel"
|
|
],
|
|
"info": "Bizeps am Kabelturm (Favorit): Stange oder Seil auf niedriger Höhe, Ellenbogen dicht am Körper, Unterarme nach oben rollen bis der Bizeps angespannt ist, oben kurz halten, langsam zurück. Macht den kompletten Bizeps, gut kontrollierbar."
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"key": "Pull",
|
|
"title": "Pull",
|
|
"exercises": [
|
|
{
|
|
"name": "Latzug / Klimmzug-Maschine",
|
|
"sets": 4,
|
|
"reps": "8-10",
|
|
"startKg": 55,
|
|
"tags": [
|
|
"ruecken",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Lat Machine (Selection 900/700) oder Vertical Traction. Griff auf Brust- bzw. Nackenhöhe ziehen, Schulterblätter zuerst nach unten, Ellbogen zum Rumpf."
|
|
},
|
|
{
|
|
"name": "Rudern (Low Row)",
|
|
"sets": 4,
|
|
"reps": "10",
|
|
"startKg": 50,
|
|
"tags": [
|
|
"ruecken",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Low Row (Selection 900/700). Griff zum Bauch ziehen, Rumpf stabil, Schulterblätter hinten zusammenziehen, langsam zurück. Trifft breiten Rücken + Rhomboiden."
|
|
},
|
|
{
|
|
"name": "Face Pulls",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 20,
|
|
"tags": [
|
|
"schulter",
|
|
"kabel"
|
|
],
|
|
"info": "Am Kabelturm, Band oder Seil auf Augenhöhe: zu dir zum Gesicht ziehen, Ellbogen auf Schulterhöhe ausbreiten. Trifft hintere Schulter + hält die Schulterblätter gesund."
|
|
},
|
|
{
|
|
"name": "Kabel-Curls hoch (Bizeps)",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 14,
|
|
"tags": [
|
|
"bizeps",
|
|
"kabel"
|
|
],
|
|
"info": "Kabelturm-Curls mit höherem Griff: leichte Neigung, Zug von oben-vorne. Alternativ oder als zweite Bizeps-Übung, anderer Winkel als der normale Kabel-Curl."
|
|
},
|
|
{
|
|
"name": "Reverse Fly (Rückwärtsheben)",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 20,
|
|
"tags": [
|
|
"schulter",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Reverse Fly (Selection 900) oder Dual Pectoral/Reverse Fly (700). Nach vorn lehnen bzw. sitzen, Arme nach hinten-aussen hebend, Schulterblätter zusammen. Trifft hintere Delts + Rhomboiden, gute Haltung."
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"key": "Legs",
|
|
"title": "Legs",
|
|
"exercises": [
|
|
{
|
|
"name": "Beinpresse",
|
|
"sets": 4,
|
|
"reps": "8-10",
|
|
"startKg": 120,
|
|
"tags": [
|
|
"beine",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Leg Press (Selection 900/700). Sitzen, Füße schulterbreit auf der Platte, nicht komplett durchstrecken (Knie nie ganz gestreckt), kontrolliert bis 90 Grad senken, drücken. Schwerste Übung des Tages."
|
|
},
|
|
{
|
|
"name": "Beinbeuger (Leg Curl)",
|
|
"sets": 3,
|
|
"reps": "10-12",
|
|
"startKg": 50,
|
|
"tags": [
|
|
"beine",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Leg Curl (Selection 900/700), sitzend oder liegend. Knie beugen, Fersen zum Gesäß ziehen, oben kurz anspannen. Trifft Beinrückseite (Hamstrings)."
|
|
},
|
|
{
|
|
"name": "Beinstrecker (Leg Extension)",
|
|
"sets": 3,
|
|
"reps": "12-15",
|
|
"startKg": 55,
|
|
"tags": [
|
|
"beine",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Leg Extension (Selection 900/700) - dein Kind. Beine unter dem Polster, Knie voll strecken und oben kurz halten, langsam senken. Trifft die Oberschenkelvorderseite (Quadrizeps). Dein 55er-Gewicht passt hier perfekt."
|
|
},
|
|
{
|
|
"name": "Wadenheben stehend",
|
|
"sets": 3,
|
|
"reps": "15-20",
|
|
"startKg": 65,
|
|
"tags": [
|
|
"waden",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Standing Calf (Selection 900). Auf Zehenspitzen hochdrücken, oben kurz halten, bis die Wade gedehnt ist senken. Trifft die Wadenmuskulatur."
|
|
},
|
|
{
|
|
"name": "Glute Press / Hip Thrust",
|
|
"sets": 3,
|
|
"reps": "10-12",
|
|
"startKg": 60,
|
|
"tags": [
|
|
"po",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Glute Press oder Hip Thrust (Selection 900). Schulterblätter auf das Polster, Hüfte nach oben drücken, oben anspannen. Trifft Gesäß + hintere Oberschenkel."
|
|
},
|
|
{
|
|
"name": "(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sets": 2,
|
|
"reps": "10-15",
|
|
"startKg": 0,
|
|
"tags": [
|
|
"bauch",
|
|
"maschine"
|
|
],
|
|
"info": "Technogym Abdominal Crunch (Selection 900/700). Optional zum Abschluss: Rumpf runden, Bauch anspannen, nicht am Nacken ziehen. Nur wenn es sich gut anfühlt."
|
|
}
|
|
]
|
|
}
|
|
]
|
|
}
|
|
},
|
|
{
|
|
"id": "run",
|
|
"name": "Laufen",
|
|
"type": "cardio",
|
|
"active": true,
|
|
"displayOrder": 2,
|
|
"fieldTemplates": [
|
|
{
|
|
"key": "distanceKm",
|
|
"label": "Distanz",
|
|
"unit": "km",
|
|
"kind": "number",
|
|
"step": 0.1
|
|
},
|
|
{
|
|
"key": "minutes",
|
|
"label": "Dauer",
|
|
"unit": "min",
|
|
"kind": "number",
|
|
"step": 1
|
|
},
|
|
{
|
|
"key": "pacePerKm",
|
|
"label": "Pace",
|
|
"unit": "min/km",
|
|
"kind": "pace",
|
|
"step": null
|
|
},
|
|
{
|
|
"key": "heartRate",
|
|
"label": "Puls Ø",
|
|
"unit": "bpm",
|
|
"kind": "number",
|
|
"step": 1,
|
|
"optional": true
|
|
},
|
|
{
|
|
"key": "elevation",
|
|
"label": "Höhenmeter",
|
|
"unit": "m",
|
|
"kind": "number",
|
|
"step": 1,
|
|
"optional": true
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": "ride",
|
|
"name": "Radfahren",
|
|
"type": "cardio",
|
|
"active": true,
|
|
"displayOrder": 3,
|
|
"fieldTemplates": [
|
|
{
|
|
"key": "distanceKm",
|
|
"label": "Distanz",
|
|
"unit": "km",
|
|
"kind": "number",
|
|
"step": 0.1
|
|
},
|
|
{
|
|
"key": "minutes",
|
|
"label": "Dauer",
|
|
"unit": "min",
|
|
"kind": "number",
|
|
"step": 1
|
|
},
|
|
{
|
|
"key": "avgSpeed",
|
|
"label": "Ø Tempo",
|
|
"unit": "km/h",
|
|
"kind": "number",
|
|
"step": 0.1
|
|
},
|
|
{
|
|
"key": "heartRate",
|
|
"label": "Puls Ø",
|
|
"unit": "bpm",
|
|
"kind": "number",
|
|
"step": 1,
|
|
"optional": true
|
|
},
|
|
{
|
|
"key": "elevation",
|
|
"label": "Höhenmeter",
|
|
"unit": "m",
|
|
"kind": "number",
|
|
"step": 1,
|
|
"optional": true
|
|
}
|
|
]
|
|
}
|
|
]
|
|
},
|
|
"sessions": [
|
|
{
|
|
"id": 1,
|
|
"activity": "gym",
|
|
"day": "Push",
|
|
"date": "2026-08-26",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 3,
|
|
"weight": "17.5",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 0,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 1,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 2,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 2,
|
|
"activity": "gym",
|
|
"day": "Pull",
|
|
"date": "2026-08-27",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 0,
|
|
"weight": "55",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 1,
|
|
"weight": "55",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 2,
|
|
"weight": "55",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 3,
|
|
"weight": "55",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 0,
|
|
"weight": "50",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 1,
|
|
"weight": "50",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 2,
|
|
"weight": "50",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 3,
|
|
"weight": "50",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 3,
|
|
"activity": "gym",
|
|
"day": "Legs",
|
|
"date": "2026-08-28",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 0,
|
|
"weight": "120",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 1,
|
|
"weight": "120",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 2,
|
|
"weight": "120",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 3,
|
|
"weight": "120",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 0,
|
|
"weight": "50",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 1,
|
|
"weight": "50",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 2,
|
|
"weight": "50",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 0,
|
|
"weight": "55",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 1,
|
|
"weight": "55",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 2,
|
|
"weight": "55",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 0,
|
|
"weight": "65",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 1,
|
|
"weight": "65",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 2,
|
|
"weight": "65",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 0,
|
|
"weight": "60",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 1,
|
|
"weight": "60",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 2,
|
|
"weight": "60",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 0,
|
|
"weight": "0",
|
|
"reps": "12",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 1,
|
|
"weight": "0",
|
|
"reps": "12",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 4,
|
|
"activity": "gym",
|
|
"day": "Push",
|
|
"date": "2026-09-02",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 3,
|
|
"weight": "17.5",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 0,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 1,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 2,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 5,
|
|
"activity": "gym",
|
|
"day": "Pull",
|
|
"date": "2026-09-03",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 0,
|
|
"weight": "55",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 1,
|
|
"weight": "55",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 2,
|
|
"weight": "55",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 3,
|
|
"weight": "55",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 0,
|
|
"weight": "50",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 1,
|
|
"weight": "50",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 2,
|
|
"weight": "50",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 3,
|
|
"weight": "50",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 6,
|
|
"activity": "gym",
|
|
"day": "Legs",
|
|
"date": "2026-09-04",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 0,
|
|
"weight": "120",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 1,
|
|
"weight": "120",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 2,
|
|
"weight": "120",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 3,
|
|
"weight": "120",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 0,
|
|
"weight": "50",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 1,
|
|
"weight": "50",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 2,
|
|
"weight": "50",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 0,
|
|
"weight": "55",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 1,
|
|
"weight": "55",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 2,
|
|
"weight": "55",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 0,
|
|
"weight": "65",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 1,
|
|
"weight": "65",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 2,
|
|
"weight": "65",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 0,
|
|
"weight": "60",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 1,
|
|
"weight": "60",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 2,
|
|
"weight": "60",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 0,
|
|
"weight": "0",
|
|
"reps": "12",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 1,
|
|
"weight": "0",
|
|
"reps": "12",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 7,
|
|
"activity": "gym",
|
|
"day": "Push",
|
|
"date": "2026-09-09",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 3,
|
|
"weight": "17.5",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 0,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 1,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 2,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 0,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 1,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 2,
|
|
"weight": "7.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 0,
|
|
"weight": "27.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 1,
|
|
"weight": "27.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 2,
|
|
"weight": "27.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 0,
|
|
"weight": "27.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 1,
|
|
"weight": "27.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 2,
|
|
"weight": "27.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 8,
|
|
"activity": "gym",
|
|
"day": "Pull",
|
|
"date": "2026-09-10",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 0,
|
|
"weight": "57.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 1,
|
|
"weight": "57.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 2,
|
|
"weight": "57.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 3,
|
|
"weight": "57.5",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 0,
|
|
"weight": "52.5",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 1,
|
|
"weight": "52.5",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 2,
|
|
"weight": "52.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 3,
|
|
"weight": "52.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 0,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 1,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 2,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 0,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 1,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 2,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 9,
|
|
"activity": "gym",
|
|
"day": "Legs",
|
|
"date": "2026-09-11",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 0,
|
|
"weight": "122.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 1,
|
|
"weight": "122.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 2,
|
|
"weight": "122.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 3,
|
|
"weight": "122.5",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 0,
|
|
"weight": "52.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 1,
|
|
"weight": "52.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 2,
|
|
"weight": "52.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 0,
|
|
"weight": "57.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 1,
|
|
"weight": "57.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 2,
|
|
"weight": "57.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 0,
|
|
"weight": "67.5",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 1,
|
|
"weight": "67.5",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 2,
|
|
"weight": "67.5",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 0,
|
|
"weight": "62.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 1,
|
|
"weight": "62.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 2,
|
|
"weight": "62.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 0,
|
|
"weight": "0",
|
|
"reps": "12",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 1,
|
|
"weight": "0",
|
|
"reps": "12",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 10,
|
|
"activity": "gym",
|
|
"day": "Push",
|
|
"date": "2026-09-16",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 3,
|
|
"weight": "20",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 0,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 1,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 2,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 0,
|
|
"weight": "10",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 1,
|
|
"weight": "10",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 2,
|
|
"weight": "10",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 0,
|
|
"weight": "27.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 1,
|
|
"weight": "27.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 2,
|
|
"weight": "27.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 0,
|
|
"weight": "27.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 1,
|
|
"weight": "27.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 2,
|
|
"weight": "27.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 11,
|
|
"activity": "gym",
|
|
"day": "Pull",
|
|
"date": "2026-09-17",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 0,
|
|
"weight": "57.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 1,
|
|
"weight": "57.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 2,
|
|
"weight": "57.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 3,
|
|
"weight": "57.5",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 0,
|
|
"weight": "52.5",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 1,
|
|
"weight": "52.5",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 2,
|
|
"weight": "52.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 3,
|
|
"weight": "52.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 0,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 1,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 2,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 0,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 1,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 2,
|
|
"weight": "22.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 12,
|
|
"activity": "gym",
|
|
"day": "Legs",
|
|
"date": "2026-09-18",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 0,
|
|
"weight": "122.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 1,
|
|
"weight": "122.5",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 2,
|
|
"weight": "122.5",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 3,
|
|
"weight": "122.5",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 0,
|
|
"weight": "52.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 1,
|
|
"weight": "52.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 2,
|
|
"weight": "52.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 0,
|
|
"weight": "57.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 1,
|
|
"weight": "57.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 2,
|
|
"weight": "57.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 0,
|
|
"weight": "67.5",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 1,
|
|
"weight": "67.5",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 2,
|
|
"weight": "67.5",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 0,
|
|
"weight": "62.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 1,
|
|
"weight": "62.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 2,
|
|
"weight": "62.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 0,
|
|
"weight": "2.5",
|
|
"reps": "12",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 1,
|
|
"weight": "2.5",
|
|
"reps": "12",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 13,
|
|
"activity": "gym",
|
|
"day": "Push",
|
|
"date": "2026-09-23",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "20",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "20",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Bankdrücken KH (je Hand)",
|
|
"sort": 3,
|
|
"weight": "20",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schrägbank KH (je Hand)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 0,
|
|
"weight": "10",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 1,
|
|
"weight": "10",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 2,
|
|
"weight": "10",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 0,
|
|
"weight": "30",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 1,
|
|
"weight": "30",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 2,
|
|
"weight": "30",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 0,
|
|
"weight": "30",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 1,
|
|
"weight": "30",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 2,
|
|
"weight": "30",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 14,
|
|
"activity": "gym",
|
|
"day": "Pull",
|
|
"date": "2026-09-24",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 0,
|
|
"weight": "60",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 1,
|
|
"weight": "60",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 2,
|
|
"weight": "60",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Latzug / Klimmzug-Maschine",
|
|
"sort": 3,
|
|
"weight": "60",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 0,
|
|
"weight": "55",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 1,
|
|
"weight": "55",
|
|
"reps": "10",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 2,
|
|
"weight": "55",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Rudern (Low Row)",
|
|
"sort": 3,
|
|
"weight": "55",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Face Pulls",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 1,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Kabel-Curls hoch (Bizeps)",
|
|
"sort": 2,
|
|
"weight": "17.5",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Pull/Reverse Fly (Rückwärtsheben)",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 15,
|
|
"activity": "gym",
|
|
"day": "Legs",
|
|
"date": "2026-09-25",
|
|
"start_time": "18:00",
|
|
"end_time": "19:15",
|
|
"note": "",
|
|
"fields": {},
|
|
"status": "done",
|
|
"entries": [
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 0,
|
|
"weight": "125",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 1,
|
|
"weight": "125",
|
|
"reps": "9",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 2,
|
|
"weight": "125",
|
|
"reps": "8",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinpresse",
|
|
"sort": 3,
|
|
"weight": "125",
|
|
"reps": "7",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 0,
|
|
"weight": "55",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 1,
|
|
"weight": "55",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinbeuger (Leg Curl)",
|
|
"sort": 2,
|
|
"weight": "55",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 0,
|
|
"weight": "60",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 1,
|
|
"weight": "60",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Beinstrecker (Leg Extension)",
|
|
"sort": 2,
|
|
"weight": "60",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 0,
|
|
"weight": "70",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 1,
|
|
"weight": "70",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Wadenheben stehend",
|
|
"sort": 2,
|
|
"weight": "70",
|
|
"reps": "17",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 0,
|
|
"weight": "65",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 1,
|
|
"weight": "65",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/Glute Press / Hip Thrust",
|
|
"sort": 2,
|
|
"weight": "65",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 0,
|
|
"weight": "2.5",
|
|
"reps": "12",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Legs/(opz.) Bauch-Finisher (Ab Crunch)",
|
|
"sort": 1,
|
|
"weight": "2.5",
|
|
"reps": "12",
|
|
"done": 1
|
|
}
|
|
]
|
|
},
|
|
{
|
|
"id": 16,
|
|
"activity": "run",
|
|
"day": "",
|
|
"date": "2026-08-27",
|
|
"start_time": "07:15",
|
|
"end_time": "07:55",
|
|
"note": "Laufrunde",
|
|
"fields": {
|
|
"distanceKm": "4.5",
|
|
"minutes": "29",
|
|
"pacePerKm": "6:24",
|
|
"heartRate": "150",
|
|
"elevation": "18"
|
|
},
|
|
"status": "done",
|
|
"entries": []
|
|
},
|
|
{
|
|
"id": 17,
|
|
"activity": "run",
|
|
"day": "",
|
|
"date": "2026-09-03",
|
|
"start_time": "07:15",
|
|
"end_time": "07:55",
|
|
"note": "Laufrunde",
|
|
"fields": {
|
|
"distanceKm": "5.0",
|
|
"minutes": "32",
|
|
"pacePerKm": "6:15",
|
|
"heartRate": "149",
|
|
"elevation": "22"
|
|
},
|
|
"status": "done",
|
|
"entries": []
|
|
},
|
|
{
|
|
"id": 18,
|
|
"activity": "ride",
|
|
"day": "",
|
|
"date": "2026-09-05",
|
|
"start_time": "09:00",
|
|
"end_time": "09:50",
|
|
"note": "Ausfahrt",
|
|
"fields": {
|
|
"distanceKm": "14",
|
|
"minutes": "37",
|
|
"avgSpeed": "22.8",
|
|
"heartRate": "139",
|
|
"elevation": "70"
|
|
},
|
|
"status": "done",
|
|
"entries": []
|
|
},
|
|
{
|
|
"id": 19,
|
|
"activity": "run",
|
|
"day": "",
|
|
"date": "2026-09-10",
|
|
"start_time": "07:15",
|
|
"end_time": "07:55",
|
|
"note": "Laufrunde",
|
|
"fields": {
|
|
"distanceKm": "5.5",
|
|
"minutes": "35",
|
|
"pacePerKm": "6:06",
|
|
"heartRate": "148",
|
|
"elevation": "26"
|
|
},
|
|
"status": "done",
|
|
"entries": []
|
|
},
|
|
{
|
|
"id": 20,
|
|
"activity": "run",
|
|
"day": "",
|
|
"date": "2026-09-17",
|
|
"start_time": "07:15",
|
|
"end_time": "07:55",
|
|
"note": "Laufrunde",
|
|
"fields": {
|
|
"distanceKm": "6.0",
|
|
"minutes": "38",
|
|
"pacePerKm": "5:57",
|
|
"heartRate": "147",
|
|
"elevation": "30"
|
|
},
|
|
"status": "done",
|
|
"entries": []
|
|
},
|
|
{
|
|
"id": 21,
|
|
"activity": "ride",
|
|
"day": "",
|
|
"date": "2026-09-19",
|
|
"start_time": "09:00",
|
|
"end_time": "09:50",
|
|
"note": "Ausfahrt",
|
|
"fields": {
|
|
"distanceKm": "18",
|
|
"minutes": "44",
|
|
"avgSpeed": "24.4",
|
|
"heartRate": "141",
|
|
"elevation": "90"
|
|
},
|
|
"status": "done",
|
|
"entries": []
|
|
},
|
|
{
|
|
"id": 22,
|
|
"activity": "run",
|
|
"day": "",
|
|
"date": "2026-09-24",
|
|
"start_time": "07:15",
|
|
"end_time": "07:55",
|
|
"note": "Laufrunde",
|
|
"fields": {
|
|
"distanceKm": "6.5",
|
|
"minutes": "42",
|
|
"pacePerKm": "5:48",
|
|
"heartRate": "146",
|
|
"elevation": "34"
|
|
},
|
|
"status": "done",
|
|
"entries": []
|
|
}
|
|
]
|
|
} |