Cardio
Wednesday 11-01-2023 19:27 1:40:00
22447.0 Kg
13 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 29.0 kg x 20 | 580.0 | 61.0 |
| Triceps Pushdown (Cable - Straight Bar) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 13.5 kg x 17 | 229.5 | 24.0 |
| Elliptical Machine | |||
| 1 | 1.2 km | 8:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 12 | 108.0 | 12.0 |
| 2 | 7.0 kg x 12 | 84.0 | 10.0 |
| Rowing (Machine) | |||
| 1 | 10.0 km | 35:40 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 60.0 kg x 10 | 600.0 | 80.0 |
| 2 | 60.0 kg x 10 | 600.0 | 80.0 |
| 3 | 60.0 kg x 5 | 300.0 | 67.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 15 | 135.0 | 14.0 |
| 2 | 9.0 kg x 12 | 108.0 | 12.0 |
| 3 | 9.0 kg x 12 | 108.0 | 12.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Decline Bench Press (Barbell) | Vol | 1RM | |
| 1 | 20.0 kg x 15 | 300.0 | 32.0 |
| Leg Press | Vol | 1RM | |
| 1 | 164.0 kg x 18 | 2952.0 | 310.0 |
| 2 | 174.0 kg x 18 | 3132.0 | 329.0 |
| 3 | 174.0 kg x 15 | 2610.0 | 284.0 |
| Face Pull (Cable) | Vol | 1RM | |
| 1 | 2.5 kg x 10 | 25.0 | 3.0 |
| 2 | 4.5 kg x 15 | 67.5 | 7.0 |
| 3 | 4.5 kg x 15 | 67.5 | 7.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 174.0 kg x 22 | 3828.0 | 417.0 |
| 2 | 174.0 kg x 14 | 2436.0 | 272.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 23.0 kg x 30 | 690.0 | 118.0 |
| 2 | 45.0 kg x 20 | 900.0 | 95.0 |
| 3 | 68.0 kg x 10 | 680.0 | 90.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 23.0 kg x 30 | 690.0 | 118.0 |
| 2 | 45.0 kg x 18 | 810.0 | 85.0 |
| 3 | 68.0 kg x 3 | 204.0 | 72.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 580.0 |
| Arms | 4757.0 |
| Shoulders | 352.0 |
| Chest | 1800.0 |
| Legs | 14958.0 |
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