Avond
Friday 26-07-2024 17:03 1:25:00
8847.0 Kg
3 PR's
| Overhead Press (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 12.0 kg x 12 | 144.0 | 17.0 |
| 2 | 16.0 kg x 7 | 112.0 | 19.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 40.5 kg x 12 | 486.0 | 58.0 |
| 2 | 40.5 kg x 13 | 526.5 | 60.0 |
| 3 | 40.5 kg x 15 | 607.5 | 66.0 |
| Cycling (Indoor) | |||
| 1 | 12.68 km | 25:00 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 16.0 kg x 5 | 80.0 | 18.0 |
| 2 | 12.0 kg x 10 | 120.0 | 16.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 40.5 kg x 12 | 486.0 | 58.0 |
| 2 | 45.0 kg x 16 | 720.0 | 77.0 |
| 3 | 58.5 kg x 6 | 351.0 | 67.0 |
| Chest Fly (Dumbbell) | Vol | 1RM | |
| 1 | 16.0 kg x 10 | 160.0 | 21.0 |
| 2 | 12.0 kg x 12 | 144.0 | 17.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 30.0 kg x 7 | 210.0 | 36.0 |
| 2 | 24.0 kg x 12 | 288.0 | 34.0 |
| 3 | 16.0 kg x 12 | 192.0 | 23.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 33 reps | ||
| Incline Row (Dumbbell) | Vol | 1RM | |
| 1 | 8.0 kg x 10 | 80.0 | 10.0 |
| 2 | 14.0 kg x 10 | 140.0 | 18.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 100.0 kg x 10 | 1000.0 | 133.0 |
| 2 | 100.0 kg x 10 | 1000.0 | 133.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 45.0 kg x 12 | 540.0 | 64.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 45.0 kg x 12 | 540.0 | 64.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 256.0 |
| Back | 3177.0 |
| Arms | 2200.0 |
| Chest | 994.0 |
| Other | 220.0 |
| Legs | 2000.0 |
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