Cardio
Tuesday 23-01-2024 16:45 1:15:00
9822.0 Kg
12 PR's
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
|---|---|---|---|
| 1 | 18.0 kg x 16 | 288.0 | 30.0 |
| 2 | 18.0 kg x 17 | 306.0 | 32.0 |
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 10.0 kg x 10 | 100.0 | 13.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| Rowing (Machine) | |||
| 1 | 8.5 km | 28:59 | ||
| Bicep Curl (Barbell) | Vol | 1RM | |
| 1 | 26.0 kg x 8 | 208.0 | 32.0 |
| 2 | 27.0 kg x 7 | 189.0 | 32.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Incline Bench Press (Barbell) | Vol | 1RM | |
| 1 | 30.0 kg x 20 | 600.0 | 63.0 |
| 2 | 50.0 kg x 12 | 600.0 | 72.0 |
| Arnold Press (Dumbbell) | Vol | 1RM | |
| 1 | 18.0 kg x 10 | 180.0 | 24.0 |
| Deadlift (Barbell) | Vol | 1RM | |
| 1 | 55.0 kg x 10 | 550.0 | 73.0 |
| 2 | 55.0 kg x 10 | 550.0 | 73.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 120.0 kg x 4 | 480.0 | 130.0 |
| 2 | 100.0 kg x 7 | 700.0 | 120.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| 2 | 68.0 kg x 4 | 272.0 | 74.0 |
| 3 | 23.0 kg x 20 | 460.0 | 48.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| 2 | 68.0 kg x 3 | 204.0 | 72.0 |
| 3 | 20.0 kg x 18 | 360.0 | 37.0 |
| Landmine squat | Vol | 1RM | |
| 1 | 15.0 kg x 10 | 150.0 | 20.0 |
| 2 | 15.0 kg x 11 | 165.0 | 20.0 |
| T bar row small grip | Vol | 1RM | |
| 1 | 15.0 kg x 12 | 180.0 | 21.0 |
| 2 | 25.0 kg x 12 | 300.0 | 36.0 |
| 3 | 32.5 kg x 10 | 325.0 | 43.0 |
| 4 | 35.0 kg x 10 | 350.0 | 46.0 |
| T bar row medium grip | Vol | 1RM | |
| 1 | 35.0 kg x 8 | 280.0 | 43.0 |
| 2 | 35.0 kg x 10 | 350.0 | 46.0 |
| Landmine side to side press | Vol | 1RM | |
| 1 | 15.0 kg x 15 | 225.0 | 24.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 3862.0 |
| Shoulders | 380.0 |
| Chest | 1200.0 |
| Back | 2885.0 |
| Legs | 1495.0 |
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