Middag Workout
Saturday 14-01-2023 16:49 1:11:00
15306.5 Kg
5 PR's
| Elliptical Machine | |||
|---|---|---|---|
| 1 | 0.9 km | 7:43 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 12 | 84.0 | 10.0 |
| 2 | 7.0 kg x 12 | 84.0 | 10.0 |
| Rowing (Machine) | |||
| 1 | 4.5 km | 15:02 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 50.0 kg x 16 | 800.0 | 85.0 |
| 2 | 50.0 kg x 10 | 500.0 | 66.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 14.0 kg x 7 | 98.0 | 16.0 |
| 2 | 10.0 kg x 13 | 130.0 | 15.0 |
| 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 | 54.0 kg x 12 | 648.0 | 77.0 |
| 4 | 54.0 kg x 12 | 648.0 | 77.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 31.5 kg x 20 | 630.0 | 66.0 |
| 2 | 36.0 kg x 15 | 540.0 | 58.0 |
| 3 | 36.0 kg x 12 | 432.0 | 51.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 30 reps | ||
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 18.0 kg x 6 | 108.0 | 20.0 |
| Leg Press | Vol | 1RM | |
| 1 | 114.0 kg x 26 | 2964.0 | 373.0 |
| 2 | 114.0 kg x 25 | 2850.0 | 342.0 |
| Push Up | |||
| 1 | 10 reps | ||
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 31 | 1395.0 | 270.0 |
| 2 | 68.0 kg x 5 | 340.0 | 76.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 25 | 1125.0 | 135.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 168.0 |
| Chest | 1300.0 |
| Arms | 3088.0 |
| Legs | 9148.5 |
| Back | 1602.0 |
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