Cardio
Sunday 19-06-2022 12:03 1:55:00
7607.0 Kg
0 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 31.5 kg x 12 | 378.0 | 45.0 |
| 2 | 35.0 kg x 13 | 455.0 | 52.0 |
| 3 | 35.0 kg x 12 | 420.0 | 50.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 9.0 kg x 12 | 108.0 | 12.0 |
| 2 | 11.0 kg x 12 | 132.0 | 15.0 |
| 3 | 14.0 kg x 10 | 140.0 | 18.0 |
| Elliptical Machine | |||
| 1 | 4.4 km | 30:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 12 | 72.0 | 8.0 |
| 2 | 6.0 kg x 12 | 72.0 | 8.0 |
| 3 | 6.0 kg x 8 | 48.0 | 7.0 |
| Rowing (Machine) | |||
| 1 | 2.76 km | 10:00 | ||
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 18.0 kg x 15 | 270.0 | 29.0 |
| 3 | 22.5 kg x 25 | 562.5 | 67.0 |
| 4 | 27.0 kg x 15 | 405.0 | 44.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 21.0 kg x 20 | 420.0 | 44.0 |
| 2 | 31.0 kg x 16 | 496.0 | 53.0 |
| 3 | 41.0 kg x 10 | 410.0 | 54.0 |
| 4 | 46.0 kg x 6 | 276.0 | 53.0 |
| Cycling (Indoor) | |||
| 1 | 8.78 km | 15:00 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 8.0 kg x 5 | 40.0 | 9.0 |
| Seated Overhead Press (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 15 | 135.0 | 14.0 |
| 2 | 9.0 kg x 18 | 162.0 | 17.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 45.0 kg x 12 | 540.0 | 64.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
| 3 | 49.5 kg x 12 | 594.0 | 71.0 |
| 4 | 49.5 kg x 12 | 594.0 | 71.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 13 reps | ||
| 2 | 15 reps | ||
Totalen
| Body part | Volume |
|---|---|
| Back | 2693.0 |
| Arms | 420.0 |
| Shoulders | 489.0 |
| Chest | 1602.0 |
| Legs | 2403.0 |
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