Cardio
Sunday 19-03-2023 13:12 1:40:00
13107.0 Kg
1 PR's
| Lat Pulldown - Wide Grip (Cable) | Vol | 1RM | |
|---|---|---|---|
| 1 | 36.0 kg x 20 | 720.0 | 76.0 |
| 2 | 36.0 kg x 15 | 540.0 | 58.0 |
| 3 | 36.0 kg x 11 | 396.0 | 49.0 |
| 4 | 36.0 kg x 8 | 288.0 | 44.0 |
| Elliptical Machine | |||
| 1 | 7.0 km | 48:00 | ||
| Bicep Curl (Dumbbell) | Vol | 1RM | |
| 1 | 16.0 kg x 6 | 96.0 | 18.0 |
| 2 | 12.0 kg x 12 | 144.0 | 17.0 |
| 3 | 12.0 kg x 8 | 96.0 | 14.0 |
| Leg Extension (Machine) | Vol | 1RM | |
| 1 | 45.0 kg x 18 | 810.0 | 85.0 |
| 2 | 54.0 kg x 15 | 810.0 | 88.0 |
| 3 | 54.0 kg x 15 | 810.0 | 88.0 |
| 4 | 54.0 kg x 11 | 594.0 | 74.0 |
| Bench Press (Dumbbell) | Vol | 1RM | |
| 1 | 20.0 kg x 12 | 240.0 | 28.0 |
| 2 | 20.0 kg x 13 | 260.0 | 30.0 |
| Knee Raise (Captain's Chair) | |||
| 1 | 28 reps | ||
| Lying Leg Curl (Machine) | Vol | 1RM | |
| 1 | 13.5 kg x 15 | 202.5 | 22.0 |
| 2 | 13.5 kg x 13 | 175.5 | 20.0 |
| Sit Up | |||
| 1 | 20 reps | ||
| 2 | 20 reps | ||
| Push Up | |||
| 1 | 20 reps | ||
| 2 | 15 reps | ||
| Donkey squat | Vol | 1RM | |
| 1 | 124.0 kg x 12 | 1488.0 | 178.0 |
| 2 | 124.0 kg x 13 | 1612.0 | 186.0 |
| Hand gripper right | Vol | 1RM | |
| 1 | 45.0 kg x 25 | 1125.0 | 135.0 |
| 2 | 45.0 kg x 20 | 900.0 | 95.0 |
| Hand gripper left | Vol | 1RM | |
| 1 | 45.0 kg x 25 | 1125.0 | 135.0 |
| 2 | 45.0 kg x 15 | 675.0 | 73.0 |
Totalen
| Body part | Volume |
|---|---|
| Back | 1944.0 |
| Arms | 4161.0 |
| Legs | 6502.0 |
| Chest | 500.0 |
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