Cardio
Monday 27-02-2023 17:02 1:12:00
18204.5 Kg
0 PR's
| Lateral Raise (Dumbbell) | Vol | 1RM | |
|---|---|---|---|
| 1 | 8.0 kg x 15 | 120.0 | 13.0 |
| 2 | 8.0 kg x 10 | 80.0 | 10.0 |
| 3 | 8.0 kg x 8 | 64.0 | 9.0 |
| Rowing (Machine) | |||
| 1 | 1.5 km | 5:04 | ||
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 40.0 kg x 20 | 800.0 | 84.0 |
| 2 | 40.0 kg x 13 | 520.0 | 60.0 |
| 3 | 40.0 kg x 12 | 480.0 | 57.0 |
| Cycling (Indoor) | |||
| 1 | 7.84 km | 15:00 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 14.0 kg x 11 | 154.0 | 19.0 |
| 2 | 10.0 kg x 11 | 110.0 | 13.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 45.0 kg x 20 | 900.0 | 95.0 |
| 2 | 45.0 kg x 16 | 720.0 | 77.0 |
| 3 | 45.0 kg x 12 | 540.0 | 64.0 |
| 4 | 45.0 kg x 8 | 360.0 | 55.0 |
| Lat pulldown small grip cable | Vol | 1RM | |
| 1 | 45.0 kg x 13 | 585.0 | 67.0 |
| 2 | 45.0 kg x 11 | 495.0 | 62.0 |
| 3 | 45.0 kg x 10 | 450.0 | 60.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 25 reps | ||
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 13.5 kg x 20 | 270.0 | 28.0 |
| 2 | 18.0 kg x 15 | 270.0 | 29.0 |
| Leg Press | Vol | 1RM | |
| 1 | 154.0 kg x 17 | 2618.0 | 277.0 |
| 2 | 154.0 kg x 15 | 2310.0 | 252.0 |
| 3 | 154.0 kg x 13 | 2002.0 | 231.0 |
| 4 | 154.0 kg x 11 | 1694.0 | 213.0 |
| Wrist Roller | Vol | 1RM | |
| 1 | 2.5 kg x 3 | 7.5 | 2.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| 2 | 45.0 kg x 17 | 765.0 | 81.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 15 | 675.0 | 73.0 |
| 2 | 45.0 kg x 12 | 540.0 | 64.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 264.0 |
| Chest | 1800.0 |
| Arms | 2926.5 |
| Legs | 11684.0 |
| Back | 1530.0 |
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