Cardio
Friday 27-01-2023 16:53 1:14:00
19549.5 Kg
13 PR's
| Elliptical Machine | |||
|---|---|---|---|
| 1 | 2.4 km | 20:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 7.0 kg x 20 | 140.0 | 14.0 |
| 2 | 12.0 kg x 5 | 60.0 | 13.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 36.0 kg x 23 | 828.0 | 92.0 |
| 2 | 36.0 kg x 18 | 648.0 | 68.0 |
| 3 | 45.0 kg x 10 | 450.0 | 60.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 60.0 kg x 5 | 300.0 | 67.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 14.0 kg x 8 | 112.0 | 17.0 |
| 2 | 12.0 kg x 10 | 120.0 | 16.0 |
| 3 | 8.0 kg x 12 | 96.0 | 11.0 |
| Chest Fly (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 17 | 204.0 | 21.0 |
| 2 | 12.0 kg x 16 | 192.0 | 20.0 |
| 3 | 12.0 kg x 12 | 144.0 | 17.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 18.0 kg x 15 | 270.0 | 29.0 |
| 2 | 18.0 kg x 12 | 216.0 | 25.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 30 reps | ||
| Sit Up | |||
| 1 | 45 reps | ||
| Wrist Roller | Vol | 1RM | |
| 1 | 2.5 kg x 3 | 7.5 | 2.0 |
| Push Up | |||
| 1 | 21 reps | ||
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 114.0 kg x 31 | 3534.0 | 684.0 |
| 2 | 124.0 kg x 31 | 3844.0 | 744.0 |
| 3 | 134.0 kg x 21 | 2814.0 | 301.0 |
| Donkey squat | Vol | 1RM | |
| 1 | 114.0 kg x 15 | 1710.0 | 186.0 |
| 2 | 114.0 kg x 10 | 1140.0 | 152.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 45.0 kg x 20 | 900.0 | 95.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 45.0 kg x 20 | 900.0 | 95.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 200.0 |
| Back | 1926.0 |
| Chest | 1326.0 |
| Arms | 3055.5 |
| Legs | 13042.0 |
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