Cardio
Monday 26-12-2022 17:32 1:05:00
17231.0 Kg
8 PR's
| Elliptical Machine | |||
|---|---|---|---|
| 1 | 0.6 km | 4:19 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 10 | 70.0 | 9.0 |
| 2 | 7.0 kg x 10 | 70.0 | 9.0 |
| Rowing (Machine) | |||
| 1 | 5.87 km | 20:00 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 55.0 kg x 10 | 550.0 | 73.0 |
| 2 | 55.0 kg x 8 | 440.0 | 68.0 |
| 3 | 55.0 kg x 7 | 385.0 | 66.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 15 | 135.0 | 14.0 |
| 2 | 7.0 kg x 13 | 91.0 | 10.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 11.0 kg x 15 | 165.0 | 18.0 |
| 2 | 11.0 kg x 15 | 165.0 | 18.0 |
| Leg Press | Vol | 1RM | |
| 1 | 114.0 kg x 17 | 1938.0 | 205.0 |
| 2 | 114.0 kg x 23 | 2622.0 | 293.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 164.0 kg x 22 | 3608.0 | 393.0 |
| 2 | 164.0 kg x 18 | 2952.0 | 310.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 94.0 kg x 10 | 940.0 | 125.0 |
| 2 | 94.0 kg x 10 | 940.0 | 125.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 10 | 450.0 | 60.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 8 | 360.0 | 55.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 140.0 |
| Chest | 1375.0 |
| Arms | 2716.0 |
| Legs | 13000.0 |
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