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Kalenteriin

sunnuntai 15.06.2025

Liikunta Kulutus Syöty Paino (mitattu)
763 kcal 2380 kcal 1755 kcal 74.1 kg (15.06.2025)

Hiilihydraatit Proteiinit Rasvat
209 g /357 g 85 g /119 g 60 g /106 g

Suositukset: THL https://urn.fi/URN:ISBN:978-952-408-405-5

Askeleet (matka) Pyöräilty matka
2710 (4.4 km) 11.7 km

RuokakcalAika
Aamiainen 1
Kilomysli331 kcal12:35
Luonnon jogurtti +. Mango & persikka154 kcal12:35
ruis savotta eväslimppu59 kcal12:41
Kasvisrasvalevite 70%63 kcal12:41
Lounas 1
PullaPirtti Jätti valkosipulileipä314 kcal14:48
Sipuli, raaka4 kcal14:48
Kasvisleikkele14 kcal14:48
Kasvisleikkele14 kcal14:48
Alppikreivi39 kcal14:48
Aurinkokuivattu tomaatti tuorejuusto30 kcal14:49
Iltaruoka 1
Nakkipasta732 kcal18:32

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 762 kcal
Päivän nettokalorit: -625 kcal

Treeni: Pyöräily

(AppleHealth)

Edellinen Ohjelma Seuraava

Pyöräily

Historia

Sarja Matka Aika
1 6.0 km 23.29 min
2 5.7 km 23.05 min

Treeni: Selkä kesä 2025

(Hevy)

Edellinen Ohjelma Seuraava

Näytä lämppärit

Kahdeksikko kepillä

Edellinen Historia Seuraava

Sarja Aika
1 0.54 min
2 0.45 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kahdeksikko_kepilla'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "blue", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "kesto_minuutti", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisaika (min)" }, "tooltip": {"field": "kesto_minuutti", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

Kokonaisaika (min)  Tämä päivä (15.06.2025) 

Data-avain: kahdeksikko_kepilla

Rintarangan Kierto

Edellinen Historia Seuraava

Sarja Toistot
1 20
2 20

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='rintarangan_kierto'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 22.0]}}, "y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

Data-avain: rintarangan_kierto

Asetu kont­taus­a­sen­toon ja ojenna toinen jalka suoraksi sivulle, jalkapohja koko matkaltaan alustaa vasten.

Kierrä suoran jalan puoleista kättä tukikäden alta sivulle kämmenselkä alustaa vasten. Anna tukikäden koukistua ja kurota kättä ak­tii­vi­ses­ti pitkälle samalla sisään hengittäen.

Tuo käsi vartalon alta ja jatka liikettä kiertämällä se nyt sivukautta ylös. Seuraa kättä katseellasi ja hengitä samalla ulos.

Tee haluamasi määrä toistoja ja toista liike toiselle puolelle.

Maljakyykky kahvakuulalla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 15 10.0 kg
2 15 10.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='goblet_squat'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 22.0]}}, "y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='goblet_squat'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "orange", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "paino", "type": "quantitative", "aggregate": "max", "title": "Vastus" }, "y2": {"field": "paino", "type": "quantitative", "aggregate": "min", "title": "Vastus"}, "tooltip": {"field": "paino", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='goblet_squat'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" }, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='goblet_squat'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: goblet_squat

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Lat Pulldown (Cable)

Edellinen Historia Seuraava

Sarja Toistot Paino
1 15 30.0 kg
2 20 35.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lat-pulldown-(cable)'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 22.0]}}, "y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lat-pulldown-(cable)'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "orange", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "paino", "type": "quantitative", "aggregate": "max", "title": "Vastus" }, "y2": {"field": "paino", "type": "quantitative", "aggregate": "min", "title": "Vastus"}, "tooltip": {"field": "paino", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lat-pulldown-(cable)'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" }, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lat-pulldown-(cable)'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: lat-pulldown-(cable)

Polven koukistus koneessa

Edellinen Historia Seuraava

Sarja Toistot Paino
1 20 25.0 kg
2 15 30.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_leg_curl'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 22.0]}}, "y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_leg_curl'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "orange", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "paino", "type": "quantitative", "aggregate": "max", "title": "Vastus" }, "y2": {"field": "paino", "type": "quantitative", "aggregate": "min", "title": "Vastus"}, "tooltip": {"field": "paino", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_leg_curl'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" }, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_leg_curl'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: seated_leg_curl

Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.

Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.

As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.

Slowly return to the starting position as you breathe in.

Repeat for the recommended amount of repetitions.

Vinopenkkipunnerrus käsipainoilla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 15 5.0 kg
2 15 5.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='incline_dumbbell_press'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 22.0]}}, "y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='incline_dumbbell_press'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "orange", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "paino", "type": "quantitative", "aggregate": "max", "title": "Vastus" }, "y2": {"field": "paino", "type": "quantitative", "aggregate": "min", "title": "Vastus"}, "tooltip": {"field": "paino", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='incline_dumbbell_press'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" }, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='incline_dumbbell_press'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: incline_dumbbell_press

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.

Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.

Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.

Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.

Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Farmarikävely

Edellinen Historia Seuraava

Sarja Toistot Paino
1 0 0.0 kg
2 0 0.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='farmers_walk'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 22.0]}}, "y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='farmers_walk'"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}] , "layer": [{ "mark": {"type": "area", "color": "orange", "line": true, "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "paino", "type": "quantitative", "aggregate": "max", "title": "Vastus" }, "y2": {"field": "paino", "type": "quantitative", "aggregate": "min", "title": "Vastus"}, "tooltip": {"field": "paino", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true}, "encoding": { "tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"}, "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "fail", "type": "quantitative", "aggregate": "max"} } }] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (15.06.2025) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='farmers_walk'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" }, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='farmers_walk'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2025, 5, 15)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: farmers_walk

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren’t available. Begin by standing between the implements.

After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.

Walk taking short, quick steps, and don’t forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.