Cardio
Sunday 20-11-2022 11:53 1:13:00
17808.5 Kg
11 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 27.0 kg x 23 | 621.0 | 69.0 |
| 2 | 30.5 kg x 15 | 457.5 | 49.0 |
| 3 | 30.5 kg x 12 | 366.0 | 43.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 13.5 kg x 12 | 162.0 | 19.0 |
| Elliptical Machine | |||
| 1 | 3.5 km | 25:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 6.0 kg x 15 | 90.0 | 9.0 |
| 2 | 8.0 kg x 8 | 64.0 | 9.0 |
| 3 | 7.0 kg x 7 | 49.0 | 8.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 22.5 kg x 20 | 450.0 | 47.0 |
| 2 | 27.0 kg x 15 | 405.0 | 44.0 |
| 3 | 27.0 kg x 12 | 324.0 | 38.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 51.0 kg x 12 | 612.0 | 73.0 |
| 2 | 56.0 kg x 8 | 448.0 | 69.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 10.0 kg x 13 | 130.0 | 15.0 |
| 2 | 12.0 kg x 6 | 72.0 | 13.0 |
| 3 | 8.0 kg x 10 | 80.0 | 10.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 20.0 kg x 20 | 400.0 | 42.0 |
| 2 | 20.0 kg x 13 | 260.0 | 30.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 20 reps | ||
| Sit Up | |||
| 1 | 25 reps | ||
| 2 | 25 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 134.0 kg x 15 | 2010.0 | 219.0 |
| 2 | 154.0 kg x 15 | 2310.0 | 252.0 |
| 3 | 164.0 kg x 15 | 2460.0 | 268.0 |
| Wrist Roller | Vol | 1RM | |
| 1 | 2.5 kg x 3 | 7.5 | 2.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 124.0 kg x 25 | 3100.0 | 372.0 |
| 2 | 124.0 kg x 22 | 2728.0 | 297.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 2623.5 |
| Arms | 654.0 |
| Shoulders | 203.0 |
| Chest | 1720.0 |
| Legs | 12608.0 |
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