Cardio
Monday 13-03-2023 20:44 1:35:00
18628.5 Kg
1 PR's
| Reverse Fly (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 5.0 kg x 12 | 60.0 | 7.0 |
| 2 | 5.0 kg x 8 | 40.0 | 6.0 |
| Elliptical Machine | |||
| 1 | 6.2 km | 45:00 | ||
| Lateral Raise (Dumbbell) | Vol | 1RM | |
| 1 | 8.0 kg x 13 | 104.0 | 12.0 |
| 2 | 10.0 kg x 10 | 100.0 | 13.0 |
| 3 | 10.0 kg x 10 | 100.0 | 13.0 |
| Seated Row (Cable) | Vol | 1RM | |
| 1 | 31.5 kg x 15 | 472.5 | 51.0 |
| 2 | 36.0 kg x 16 | 576.0 | 61.0 |
| 3 | 40.5 kg x 13 | 526.5 | 60.0 |
| Bench Press - Wide Grip (Barbell) | Vol | 1RM | |
| 1 | 20.0 kg x 15 | 300.0 | 32.0 |
| 2 | 55.0 kg x 10 | 550.0 | 73.0 |
| 3 | 55.0 kg x 13 | 715.0 | 82.0 |
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 12.0 kg x 12 | 144.0 | 17.0 |
| 2 | 12.0 kg x 10 | 120.0 | 16.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 20 reps | ||
| 2 | 16 reps | ||
| 3 | 14 reps | ||
| Sit Up | |||
| 1 | 25 reps | ||
| 2 | 25 reps | ||
| Leg Press | Vol | 1RM | |
| 1 | 169.0 kg x 10 | 1690.0 | 225.0 |
| 2 | 169.0 kg x 13 | 2197.0 | 253.0 |
| 3 | 169.0 kg x 12 | 2028.0 | 243.0 |
| Wrist Roller | Vol | 1RM | |
| 1 | 2.5 kg x 3 | 7.5 | 2.0 |
| Calf Press on Leg Press | Vol | 1RM | |
| 1 | 169.0 kg x 21 | 3549.0 | 380.0 |
| 2 | 169.0 kg x 15 | 2535.0 | 276.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
| 3 | 68.0 kg x 8 | 544.0 | 84.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 23.0 kg x 20 | 460.0 | 48.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
Totalen
| Body part | Volume |
|---|---|
| Shoulders | 404.0 |
| Back | 1575.0 |
| Chest | 1565.0 |
| Arms | 3085.5 |
| Legs | 11999.0 |
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