{"id":74,"date":"2025-05-20T20:36:50","date_gmt":"2025-05-20T18:36:50","guid":{"rendered":"https:\/\/apps.schurm.at\/?page_id=74"},"modified":"2026-04-23T19:35:42","modified_gmt":"2026-04-23T17:35:42","slug":"startseite","status":"publish","type":"page","link":"https:\/\/apps.schurm.at\/","title":{"rendered":"Home"},"content":{"rendered":"\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-6c531013 wp-block-group-is-layout-flex\">\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading\">Tracke dein Training. Meistere deinen Fortschritt.<\/h2>\n\n\n\n<p><strong>Workout Diary<\/strong> ist dein schlichtes, flexibles Trainings-Tagebuch. Notiere S\u00e4tze, Gewichte und Wiederholungen in Sekunden, gestalte eigene \u00dcbungen &amp; Pl\u00e4ne und verfolge deinen Fortschritt mit aussagekr\u00e4ftigen Statistiken \u2013 komplett offline!<\/p>\n<\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"464\" height=\"1024\" src=\"https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/00_WelcomeScreen-464x1024.png\" alt=\"\" class=\"wp-image-359\" srcset=\"https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/00_WelcomeScreen-464x1024.png 464w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/00_WelcomeScreen-136x300.png 136w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/00_WelcomeScreen-768x1694.png 768w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/00_WelcomeScreen-696x1536.png 696w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/00_WelcomeScreen-928x2048.png 928w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/00_WelcomeScreen-scaled.png 1161w\" sizes=\"(max-width: 464px) 100vw, 464px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-medium\"><img decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/arm_flex-300x200.png\" alt=\"\" class=\"wp-image-344\" style=\"object-fit:cover\" srcset=\"https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/arm_flex-300x200.png 300w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/arm_flex-1024x683.png 1024w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/arm_flex-768x512.png 768w, https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/arm_flex.png 1536w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\">\u00c4nderungen<br>April 2026:<\/h2>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Halte deine Startseite sauber und ordentlich <\/strong>\u2192 aktuell nicht ben\u00f6tigte Kategorien k\u00f6nnen jetzt im Men\u00fc \u201e\u00dcbungen\u201c f\u00fcr die Startseite ausgeblendet werden. Wenn wieder ben\u00f6tigt \u2192 einfach wieder auf das Auge klicken und einblenden!<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/apps.schurm.at\/wp-content\/uploads\/2026\/04\/UebungenVerwalten-3.png\" alt=\"\" class=\"wp-image-371\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Warum Workout Diary?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Training dokumentieren<\/strong><br>S\u00e4tze, Gewichte und Wiederholungen pro \u00dcbung erfassen \u2013 wahlweise in <strong>kg<\/strong> oder <strong>lbs<\/strong>. Notizen inklusive.<\/li>\n\n\n\n<li><strong>Individuell anpassbar<\/strong><br>Eigene <strong>\u00dcbungen, Ger\u00e4te und Trainingspl\u00e4ne<\/strong> frei anlegen und organisieren \u2013 passend zu deinem Studio und deinen Zielen.<\/li>\n\n\n\n<li><strong>Statistiken &amp; Fortschritt<\/strong><br>Entwicklung pro \u00dcbung auf einen Blick: Kurven f\u00fcr <strong>Gewicht<\/strong> und <strong>Wiederholungen<\/strong>, gefiltert z.B. nach Monat, Jahr oder \u201eAlle\u201c u.a.<br>Zus\u00e4tzlich \u00dcbersichten nach <strong>Kategorien<\/strong> sowie <strong>Cardio-Statistiken<\/strong> (Dauer, Distanz, Kalorien \u2013 inkl. Durchschnittswerte).<\/li>\n\n\n\n<li><strong>Pl\u00e4ne importieren &amp; teilen<\/strong><br>Trainingspl\u00e4ne als Datei teilen und importieren \u2013 ideal f\u00fcr Freund<em>innen oder Trainer<\/em>innen.<br><strong>Backup\/Export<\/strong> deiner Datenbank \u00fcber die Dateien-App (z. B. iCloud Drive, Downloads, OneDrive, \u2026).<\/li>\n\n\n\n<li><strong>100 % offline &amp; privat<\/strong><br>Keine Registrierung, kein Tracking, <strong>keine personenbezogenen Daten<\/strong>. Alles bleibt lokal auf deinem Ger\u00e4t.<\/li>\n<\/ul>\n\n\n\n<p><strong>F\u00fcr wen geeignet?<\/strong><br>Vom Einsteiger bis Fortgeschrittenen \u2013 ob Maschinen-Workout, freie Gewichte oder Cardio: Workout Diary passt sich deinem Training an, nicht umgekehrt.<\/p>\n\n\n\n<p><strong>Highlights<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Schnelle Erfassung von S\u00e4tzen (Gewicht &amp; Reps)<\/li>\n\n\n\n<li>Eigene \u00dcbungen, Ger\u00e4te &amp; Pl\u00e4ne erstellen<\/li>\n\n\n\n<li>Fortschrittsdiagramme pro \u00dcbung (Gewicht\/Reps)<\/li>\n\n\n\n<li>Zeitfilter: unter anderem Monat, Jahr, Alle<\/li>\n\n\n\n<li>Kategoriestats &amp; Cardio-Auswertungen (Dauer, Distanz, kcal, \u00d8-Werte)<\/li>\n\n\n\n<li>Einheiten: <strong>kg<\/strong> oder <strong>lbs<\/strong><\/li>\n\n\n\n<li>Plan-Import\/-Export &amp; Daten-Backup \u00fcber Dateien-App<\/li>\n\n\n\n<li>Lokale Speicherung, <strong>keine<\/strong> Cloud-Pflicht<\/li>\n<\/ul>\n\n\n\n<p>Die <strong>Workout Diary App<\/strong> hilft dir, dein Krafttraining gezielt zu dokumentieren, individuell anzupassen und deine Erfolge sichtbar zu machen.<\/p>\n\n\n\n<p><strong>Hier als Beispiel mein Trainingsaufbau (kann in der App direkt unter Einstellungen &#8211; EXAMPLES heruntergeladen werden):<\/strong><\/p>\n\n\n\n<p><strong>Ziel<\/strong>: 3x pro Woche (Montag, Mittwoch, Freitag), jedes Training \u00f8 ca. 2 Stunden<\/p>\n\n\n\n<p><strong>3 <\/strong><strong>Hauptkategorien<\/strong>: \u201ePull Day\u201c, \u201ePush Day\u201c, \u201eLegs, Forearms, \u2026\u201c (\u2026 \u2192 Wochenschwerpunkt wiederholt sich, siehe Beispiel unten)<\/p>\n\n\n\n<p><strong>Trainingsform<\/strong>: Hypertrophie, progressive overload (Gewicht erst erh\u00f6hen wenn bei jedem Set die maximale Anzahl von Wiederholungen geschafft wird).<\/p>\n\n\n\n<p>Schwerpunkt ist immer entweder Pull oder Push Day \u2192 wechselt sich w\u00f6chentlich ab!<\/p>\n\n\n\n<p><strong>Woche 1<\/strong>: Schwerpunkt Pull Day<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Montag (Pull Day)\n<ul class=\"wp-block-list\">\n<li>20-30 Minuten Cardio (entweder Ergometer, Lateral X oder Arc Trainer)<\/li>\n\n\n\n<li>2 \u00dcbungen Bizeps<\/li>\n\n\n\n<li>2 \u00dcbungen R\u00fccken<\/li>\n\n\n\n<li>1 \u00dcbung Schultern und Trapezius<\/li>\n\n\n\n<li>1 \u00dcbung Beine (Kategorie \u201eLegs, Forearms, &#8230;\u201c)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Mittwoch (Push Day)\n<ul class=\"wp-block-list\">\n<li>20-30 Minuten Cardio (entweder Ergometer, Lateral X oder Arc Trainer)<\/li>\n\n\n\n<li>2 \u00dcbungen Brust<\/li>\n\n\n\n<li>2 \u00dcbungen Schultern<\/li>\n\n\n\n<li>1 \u00dcbung Trizeps<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Freitag (Legs, Forearms, Pull Day)\n<ul class=\"wp-block-list\">\n<li>10 Minuten Ergometer (Cardio)<\/li>\n\n\n\n<li>2 \u00dcbungen Beine<\/li>\n\n\n\n<li>1 \u00dcbung Unterarme<\/li>\n\n\n\n<li>2 \u00dcbungen Bizeps<\/li>\n\n\n\n<li>1 \u00dcbung R\u00fccken<\/li>\n\n\n\n<li>1 \u00dcbung Schultern und Trapezius<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><strong>Woche 2<\/strong>: Schwerpunkt Push Day<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Montag (Push Day)\n<ul class=\"wp-block-list\">\n<li>20-30 Minuten Cardio (entweder Ergometer, Lateral X oder Arc Trainer)<\/li>\n\n\n\n<li>2 \u00dcbungen Brust<\/li>\n\n\n\n<li>2 \u00dcbungen Schultern<\/li>\n\n\n\n<li>1 \u00dcbung Trizeps<\/li>\n\n\n\n<li>1 \u00dcbung Beine (Kategorie \u201eLegs, Forearms, \u2026\u201c)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Mittwoch (Pull Day)\n<ul class=\"wp-block-list\">\n<li>20-30 Minuten Cardio (entweder Ergometer, Lateral X oder Arc Trainer)<\/li>\n\n\n\n<li>2 \u00dcbungen Bizeps<\/li>\n\n\n\n<li>2 \u00dcbungen R\u00fccken<\/li>\n\n\n\n<li>1 \u00dcbung Schultern und Trapezius<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Freitag (Legs, Forearms, Push Day)\n<ul class=\"wp-block-list\">\n<li>10 Minuten Ergometer (Cardio)<\/li>\n\n\n\n<li>2 \u00dcbungen Beine<\/li>\n\n\n\n<li>1 \u00dcbung Unterarme<\/li>\n\n\n\n<li>1-2 \u00dcbungen Brust<\/li>\n\n\n\n<li>1-2 \u00dcbungen Schultern<\/li>\n\n\n\n<li>1 \u00dcbung Trizeps<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/apps.schurm.at\/?page_id=165\" data-type=\"link\" data-id=\"https:\/\/apps.schurm.at\/?page_id=165\">Weitere Beispiel Workouts findest du unter Downloads<\/a><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tracke dein Training. Meistere deinen Fortschritt. Workout Diary ist dein schlichtes, flexibles Trainings-Tagebuch. Notiere S\u00e4tze, Gewichte und Wiederholungen in Sekunden, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-74","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/apps.schurm.at\/index.php?rest_route=\/wp\/v2\/pages\/74","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/apps.schurm.at\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/apps.schurm.at\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/apps.schurm.at\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/apps.schurm.at\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=74"}],"version-history":[{"count":39,"href":"https:\/\/apps.schurm.at\/index.php?rest_route=\/wp\/v2\/pages\/74\/revisions"}],"predecessor-version":[{"id":372,"href":"https:\/\/apps.schurm.at\/index.php?rest_route=\/wp\/v2\/pages\/74\/revisions\/372"}],"wp:attachment":[{"href":"https:\/\/apps.schurm.at\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=74"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}