Avond
Friday 28-06-2024 16:57 1:15:00
11375.5 Kg
4 PR's
| Elliptical Machine | |||
|---|---|---|---|
| 1 | 3.0 km | 25:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 10.0 kg x 12 | 120.0 | 14.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 40.5 kg x 20 | 810.0 | 85.0 |
| 2 | 45.0 kg x 23 | 1035.0 | 115.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 35.0 kg x 23 | 805.0 | 90.0 |
| 2 | 35.0 kg x 17 | 595.0 | 63.0 |
| 3 | 35.0 kg x 14 | 490.0 | 54.0 |
| 4 | 35.0 kg x 12 | 420.0 | 50.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 10.0 kg x 12 | 120.0 | 14.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 68.0 kg x 13 | 884.0 | 102.0 |
| 2 | 68.0 kg x 16 | 1088.0 | 116.0 |
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 11.0 kg x 15 | 165.0 | 18.0 |
| 2 | 13.5 kg x 11 | 148.5 | 18.0 |
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 31.5 kg x 5 | 157.5 | 35.0 |
| 3 | 22.5 kg x 10 | 225.0 | 30.0 |
| Sit Up | |||
| 1 | 67 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 170.0 kg x 23 | 3910.0 | 437.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 220.0 |
| Back | 1845.0 |
| Chest | 2310.0 |
| Arms | 533.5 |
| Legs | 6467.0 |
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