Cardio
Friday 18-11-2022 16:36 1:15:00
19423.5 Kg
10 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 36.0 kg x 16 | 576.0 | 61.0 |
| 2 | 36.0 kg x 14 | 504.0 | 56.0 |
| Reverse Fly (Cable) | Vol | 1RM | |
| 1 | 5.0 kg x 8 | 40.0 | 6.0 |
| 2 | 5.0 kg x 5 | 25.0 | 5.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 16.0 kg x 15 | 240.0 | 26.0 |
| 3 | 16.0 kg x 12 | 192.0 | 23.0 |
| Elliptical Machine | |||
| 1 | 2.9 km | 21:29 | ||
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 22.5 kg x 20 | 450.0 | 47.0 |
| 2 | 27.5 kg x 22 | 605.0 | 66.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 51.0 kg x 10 | 510.0 | 68.0 |
| 2 | 61.0 kg x 4 | 244.0 | 66.0 |
| 3 | 51.0 kg x 7 | 357.0 | 61.0 |
| 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 |
| 3 | 12.0 kg x 4 | 48.0 | 13.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 18.0 kg x 13 | 234.0 | 27.0 |
| 2 | 18.0 kg x 12 | 216.0 | 25.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Sit Up | |||
| 1 | 25 reps | ||
| 2 | 30 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 134.0 kg x 20 | 2680.0 | 283.0 |
| 2 | 134.0 kg x 18 | 2412.0 | 253.0 |
| 3 | 134.0 kg x 16 | 2144.0 | 229.0 |
| Reverse Fly (Dumbbell) | Vol | 1RM | |
| 1 | 5.0 kg x 12 | 60.0 | 7.0 |
| 2 | 5.0 kg x 11 | 55.0 | 6.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 124.0 kg x 24 | 2976.0 | 343.0 |
| 2 | 134.0 kg x 20 | 2680.0 | 283.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 74.0 kg x 12 | 888.0 | 106.0 |
| 2 | 86.5 kg x 10 | 865.0 | 115.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 2135.0 |
| Shoulders | 180.0 |
| Arms | 902.5 |
| Chest | 1561.0 |
| Legs | 14645.0 |
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