Middag Workout
Friday 20-01-2023 16:56 1:20:00
17629.0 Kg
6 PR's
| Elliptical Machine | |||
|---|---|---|---|
| 1 | 1.0 km | 6:10 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 8.0 kg x 15 | 120.0 | 13.0 |
| 2 | 8.0 kg x 12 | 96.0 | 11.0 |
| Rowing (Machine) | |||
| 1 | 5.5 km | 19:42 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 80.0 kg x 1 | 80.0 | 80.0 |
| 2 | 60.0 kg x 9 | 540.0 | 77.0 |
| 3 | 60.0 kg x 6 | 360.0 | 69.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 14 | 168.0 | 18.0 |
| 2 | 14.0 kg x 5 | 70.0 | 15.0 |
| 3 | 10.0 kg x 10 | 100.0 | 13.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 64.0 kg x 15 | 960.0 | 104.0 |
| 2 | 64.0 kg x 12 | 768.0 | 92.0 |
| 3 | 64.0 kg x 8 | 512.0 | 79.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 36.0 kg x 15 | 540.0 | 58.0 |
| 2 | 40.5 kg x 12 | 486.0 | 58.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 9.0 kg x 15 | 135.0 | 14.0 |
| 2 | 18.0 kg x 12 | 216.0 | 25.0 |
| Leg Press | Vol | 1RM | |
| 1 | 154.0 kg x 18 | 2772.0 | 291.0 |
| 2 | 154.0 kg x 12 | 1848.0 | 221.0 |
| Deadlift (Barbell) | Vol | 1RM | |
| 1 | 60.0 kg x 10 | 600.0 | 80.0 |
| 2 | 65.0 kg x 12 | 780.0 | 93.0 |
| Push Up | |||
| 1 | 15 reps | ||
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 154.0 kg x 20 | 3080.0 | 326.0 |
| 2 | 154.0 kg x 15 | 2310.0 | 252.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 68.0 kg x 10 | 680.0 | 90.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 68.0 kg x 6 | 408.0 | 78.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 216.0 |
| Chest | 980.0 |
| Arms | 1426.0 |
| Legs | 12601.0 |
| Back | 2406.0 |
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