Middag Workout
Sunday 27-11-2022 12:51 1:10:00
15412.0 Kg
8 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 27.0 kg x 15 | 405.0 | 44.0 |
| 2 | 36.0 kg x 15 | 540.0 | 58.0 |
| 3 | 36.0 kg x 12 | 432.0 | 51.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 16.0 kg x 15 | 240.0 | 26.0 |
| 2 | 16.0 kg x 15 | 240.0 | 26.0 |
| 3 | 16.0 kg x 10 | 160.0 | 21.0 |
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 8.0 kg x 13 | 104.0 | 12.0 |
| 2 | 8.0 kg x 10 | 80.0 | 10.0 |
| 3 | 9.0 kg x 6 | 54.0 | 10.0 |
| Rowing (Machine) | |||
| 1 | 1.5 km | 4:49 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 51.0 kg x 16 | 816.0 | 87.0 |
| 2 | 61.0 kg x 5 | 305.0 | 68.0 |
| 3 | 51.0 kg x 5 | 255.0 | 57.0 |
| Cycling (Indoor) | |||
| 1 | 5.87 km | 10:00 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 12 | 108.0 | 12.0 |
| 2 | 9.0 kg x 13 | 117.0 | 13.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 45.0 kg x 20 | 900.0 | 95.0 |
| 2 | 55.0 kg x 15 | 825.0 | 90.0 |
| 3 | 64.0 kg x 11 | 704.0 | 88.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 35 reps | ||
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 4.5 kg x 10 | 45.0 | 6.0 |
| 2 | 11.0 kg x 12 | 132.0 | 15.0 |
| 3 | 11.0 kg x 10 | 110.0 | 14.0 |
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 9.0 kg x 10 | 90.0 | 12.0 |
| 2 | 18.0 kg x 7 | 126.0 | 21.0 |
| 3 | 18.0 kg x 10 | 180.0 | 24.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 134.0 kg x 25 | 3350.0 | 402.0 |
| 2 | 134.0 kg x 22 | 2948.0 | 321.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 74.0 kg x 12 | 888.0 | 106.0 |
| 2 | 74.0 kg x 17 | 1258.0 | 133.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 1377.0 |
| Arms | 1152.0 |
| Shoulders | 238.0 |
| Chest | 1376.0 |
| Legs | 11269.0 |
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