Cardio
Wednesday 01-02-2023 16:56 1:23:00
17640.0 Kg
15 PR's
| Lateral Raise (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 8.0 kg x 16 | 128.0 | 13.0 |
| 2 | 8.0 kg x 20 | 160.0 | 16.0 |
| Rowing (Machine) | |||
| 1 | 7.5 km | 26:18 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 41.0 kg x 22 | 902.0 | 98.0 |
| 2 | 46.0 kg x 16 | 736.0 | 78.0 |
| 3 | 47.0 kg x 10 | 470.0 | 62.0 |
| 4 | 31.0 kg x 16 | 496.0 | 53.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 9.0 kg x 21 | 189.0 | 20.0 |
| 2 | 9.0 kg x 16 | 144.0 | 15.0 |
| 3 | 9.0 kg x 11 | 99.0 | 12.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 45.0 kg x 22 | 990.0 | 108.0 |
| 2 | 50.0 kg x 23 | 1150.0 | 128.0 |
| 3 | 50.0 kg x 16 | 800.0 | 85.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 20.0 kg x 10 | 200.0 | 26.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 23 reps | ||
| Triceps Extension (Cable) | Vol | 1RM | |
| 1 | 9.0 kg x 20 | 180.0 | 19.0 |
| 2 | 11.0 kg x 13 | 143.0 | 16.0 |
| 3 | 11.0 kg x 11 | 121.0 | 15.0 |
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 13.5 kg x 20 | 270.0 | 28.0 |
| 2 | 18.0 kg x 16 | 288.0 | 30.0 |
| Preacher Curl (Barbell) | Vol | 1RM | |
| 1 | 16.0 kg x 12 | 192.0 | 23.0 |
| 2 | 16.0 kg x 12 | 192.0 | 23.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 154.0 kg x 25 | 3850.0 | 462.0 |
| 2 | 154.0 kg x 21 | 3234.0 | 346.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 20 | 900.0 | 95.0 |
| 2 | 68.0 kg x 7 | 476.0 | 81.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 22 | 990.0 | 108.0 |
| 2 | 68.0 kg x 5 | 340.0 | 76.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 288.0 |
| Chest | 2804.0 |
| Arms | 3966.0 |
| Legs | 10582.0 |
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