Cardio
Sunday 23-06-2024 13:10 1:04:00
23163.0 Kg
3 PR's
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
|---|---|---|---|
| 1 | 18.0 kg x 16 | 288.0 | 30.0 |
| 2 | 20.0 kg x 15 | 300.0 | 32.0 |
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 10.0 kg x 11 | 110.0 | 13.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| Rowing (Machine) | |||
| 1 | 3.55 km | 12:00 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 60.0 kg x 8 | 480.0 | 74.0 |
| 2 | 50.0 kg x 12 | 600.0 | 72.0 |
| 3 | 50.0 kg x 7 | 350.0 | 60.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 30 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 170.0 kg x 20 | 3400.0 | 360.0 |
| 2 | 170.0 kg x 16 | 2720.0 | 291.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 170.0 kg x 35 | 5950.0 | 3060.0 |
| 2 | 170.0 kg x 35 | 5950.0 | 3060.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| T bar row small grip | Vol | 1RM | |
| 1 | 27.5 kg x 15 | 412.5 | 45.0 |
| T bar row medium grip | Vol | 1RM | |
| 1 | 25.0 kg x 15 | 375.0 | 40.0 |
| 2 | 27.5 kg x 16 | 440.0 | 47.0 |
| Landmine squat lunge | Vol | 1RM | |
| 1 | 20.0 kg x 10 | 200.0 | 26.0 |
| 2 | 27.5 kg x 5 | 137.5 | 30.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 1938.0 |
| Shoulders | 210.0 |
| Chest | 1430.0 |
| Legs | 18357.5 |
| Back | 1227.5 |
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