Middag Workout
Friday 11-11-2022 17:00 1:12:00
12721.5 Kg
11 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 41.5 kg x 13 | 539.5 | 62.0 |
| 2 | 41.5 kg x 11 | 456.5 | 57.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 13.5 kg x 18 | 243.0 | 25.0 |
| 3 | 13.5 kg x 15 | 202.5 | 22.0 |
| Elliptical Machine | |||
| 1 | 3.0 km | 19:02 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 12 | 72.0 | 8.0 |
| 2 | 6.0 kg x 10 | 60.0 | 8.0 |
| Rowing (Machine) | |||
| 1 | 4.0 km | 14:12 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 12 | 72.0 | 8.0 |
| 2 | 6.0 kg x 12 | 72.0 | 8.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 16.0 kg x 15 | 240.0 | 26.0 |
| 2 | 16.0 kg x 13 | 208.0 | 24.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 33 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 134.0 kg x 17 | 2278.0 | 241.0 |
| 2 | 134.0 kg x 15 | 2010.0 | 219.0 |
| Wrist Roller | Vol | 1RM | |
| 1 | 2.5 kg x 3 | 7.5 | 2.0 |
| Incline Chest Fly (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 15 | 105.0 | 11.0 |
| 2 | 7.0 kg x 15 | 105.0 | 11.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 124.0 kg x 22 | 2728.0 | 297.0 |
| 2 | 124.0 kg x 15 | 1860.0 | 202.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 84.0 kg x 15 | 1260.0 | 137.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 996.0 |
| Arms | 799.5 |
| Shoulders | 132.0 |
| Chest | 658.0 |
| Legs | 10136.0 |
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