Middag Workout
Sunday 11-12-2022 11:50 1:18:00
15897.0 Kg
4 PR's
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
|---|---|---|---|
| 1 | 11.0 kg x 15 | 165.0 | 18.0 |
| 2 | 16.0 kg x 16 | 256.0 | 27.0 |
| 3 | 16.0 kg x 18 | 288.0 | 30.0 |
| Elliptical Machine | |||
| 1 | 1.2 km | 10:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 15 | 105.0 | 11.0 |
| 2 | 8.0 kg x 10 | 80.0 | 10.0 |
| Rowing (Machine) | |||
| 1 | 2.5 km | 8:33 | ||
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 27.0 kg x 15 | 405.0 | 44.0 |
| 2 | 27.0 kg x 25 | 675.0 | 81.0 |
| 3 | 31.5 kg x 18 | 567.0 | 59.0 |
| 4 | 31.5 kg x 18 | 567.0 | 59.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 71.0 kg x 2 | 142.0 | 73.0 |
| 2 | 63.5 kg x 5 | 317.5 | 71.0 |
| 3 | 51.0 kg x 12 | 612.0 | 73.0 |
| 4 | 51.0 kg x 8 | 408.0 | 63.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 17 | 153.0 | 16.0 |
| 2 | 12.0 kg x 9 | 108.0 | 15.0 |
| 3 | 7.0 kg x 13 | 91.0 | 10.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 54.0 kg x 17 | 918.0 | 97.0 |
| 2 | 54.0 kg x 15 | 810.0 | 88.0 |
| 3 | 69.0 kg x 10 | 690.0 | 92.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 20.0 kg x 15 | 300.0 | 32.0 |
| 2 | 20.0 kg x 11 | 220.0 | 27.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 13.5 kg x 13 | 175.5 | 20.0 |
| 2 | 18.0 kg x 10 | 180.0 | 24.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 134.0 kg x 22 | 2948.0 | 321.0 |
| 2 | 144.0 kg x 20 | 2880.0 | 304.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 74.0 kg x 12 | 888.0 | 106.0 |
| 2 | 79.0 kg x 12 | 948.0 | 113.0 |
Totalen
| Body part | Volume |
|---|---|
| Arms | 1061.0 |
| Shoulders | 185.0 |
| Back | 2214.0 |
| Chest | 1999.5 |
| Legs | 10437.5 |
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