Cardio
Monday 23-01-2023 17:18 46:00
22125.0 Kg
4 PR's
| Elliptical Machine | |||
|---|---|---|---|
| 1 | 0.5 km | 3:42 | ||
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 31.5 kg x 20 | 630.0 | 66.0 |
| 2 | 36.0 kg x 20 | 720.0 | 76.0 |
| 3 | 40.5 kg x 12 | 486.0 | 58.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 71.0 kg x 4 | 284.0 | 77.0 |
| 2 | 55.0 kg x 10 | 550.0 | 73.0 |
| 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 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 26.0 kg x 13 | 338.0 | 39.0 |
| 2 | 20.0 kg x 14 | 280.0 | 31.0 |
| 3 | 20.0 kg x 8 | 160.0 | 24.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 40 reps | ||
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 11.0 kg x 11 | 121.0 | 15.0 |
| 2 | 11.0 kg x 10 | 110.0 | 14.0 |
| Sit Up | |||
| 1 | 35 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 94.0 kg x 30 | 2820.0 | 483.0 |
| 2 | 94.0 kg x 30 | 2820.0 | 483.0 |
| Push Up | |||
| 1 | 16 reps | ||
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 144.0 kg x 25 | 3600.0 | 432.0 |
| 2 | 144.0 kg x 20 | 2880.0 | 304.0 |
| Hack Squat | Vol | 1RM | |
| 1 | 94.0 kg x 10 | 940.0 | 125.0 |
| 2 | 94.0 kg x 12 | 1128.0 | 135.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 23.0 kg x 30 | 690.0 | 118.0 |
| 2 | 45.0 kg x 31 | 1395.0 | 270.0 |
| 3 | 68.0 kg x 5 | 340.0 | 76.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 23.0 kg x 30 | 690.0 | 118.0 |
| 2 | 45.0 kg x 20 | 900.0 | 95.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 1836.0 |
| Chest | 1612.0 |
| Arms | 4489.0 |
| Legs | 14188.0 |
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