Avond
Friday 20-09-2024 16:46 1:06:00
20354.5 Kg
4 PR's
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
|---|---|---|---|
| 1 | 9.0 kg x 10 | 90.0 | 12.0 |
| 2 | 13.5 kg x 10 | 135.0 | 18.0 |
| 3 | 18.0 kg x 10 | 180.0 | 24.0 |
| Lat Pulldown (Cable) | Vol | 1RM | |
| 1 | 49.5 kg x 8 | 396.0 | 61.0 |
| 2 | 45.0 kg x 10 | 450.0 | 60.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 70.0 kg x 2 | 140.0 | 72.0 |
| 2 | 73.5 kg x 1 | 73.5 | 73.0 |
| 3 | 50.0 kg x 12 | 600.0 | 72.0 |
| 4 | 50.0 kg x 10 | 500.0 | 66.0 |
| Cycling (Indoor) | |||
| 1 | 9.63 km | 20:00 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 10 | 120.0 | 16.0 |
| 2 | 7.0 kg x 10 | 70.0 | 9.0 |
| Chest Fly (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 12 | 144.0 | 17.0 |
| 2 | 12.0 kg x 15 | 180.0 | 19.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 30 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 179.0 kg x 20 | 3580.0 | 379.0 |
| 2 | 179.0 kg x 21 | 3759.0 | 402.0 |
| Front Raise (Dumbbell) | Vol | 1RM | |
| 1 | 5.0 kg x 10 | 50.0 | 6.0 |
| 2 | 7.0 kg x 6 | 42.0 | 8.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 179.0 kg x 31 | 5549.0 | 1074.0 |
| 2 | 179.0 kg x 24 | 4296.0 | 495.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 595.0 |
| Back | 846.0 |
| Chest | 1637.5 |
| Legs | 17184.0 |
| Shoulders | 92.0 |
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