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Kalenteriin

tiistai 02.06.2026

Liikunta Kulutus Syöty Paino (mitattu)
1054 kcal 2549 kcal 2320 kcal 62.3 kg (31.05.2026)

Hiilihydraatit Proteiinit Rasvat
230 g /382 g 99 g /127 g 107 g /113 g

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

Askeleet (matka) Pyöräilty matka
10810 (15.3 km) 16.1 km

RuokakcalAika
Lounas 1
Arkijuusto viipale97 kcal11:33
Kananmuna, keitetty93 kcal11:33
Munakas94 kcal11:33
Tomaatti10 kcal11:34
Kurkku6 kcal11:34
Coctailpiirakka60 kcal11:34
Levite27 kcal11:34
Perunarieskanen170 kcal11:37
Metsäsienikeitto392 kcal11:38
Vihreä salaatti5 kcal11:47
Pastasalaatti102 kcal11:47
Pullava109 kcal11:47
Levite27 kcal11:47
Lounas 2
Maitosuklaa Vanukas69 kcal12:08
Lounas 3
Täytekakku116 kcal14:53
Musta tee2 kcal14:53
Mokkapala230 kcal14:53
Iltaruoka 1
PROfeel proteiinirahka mansikka308 kcal21:27
Perunarieska178 kcal21:32
Kasvisrasvalevite 70%38 kcal21:32
Kasvisleikkele42 kcal21:32
Kappeli juusto84 kcal21:33
Tomaatti10 kcal21:33
Iltaruoka 2
Persikka51 kcal22:44

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 1053 kcal
Päivän nettokalorit: -228 kcal

Treeni: Pyöräily

(AppleHealth)

Edellinen Ohjelma Seuraava

Pyöräily

Historia

Sarja Matka Aika
1 3.9 km 14.02 min
2 6.1 km 22.35 min
3 6.1 km 23.47 min

Treeni: Kevät 2026 osa 2

(Hevy)

Edellinen Ohjelma Seuraava

Näytä lämppärit

Crosstrainer

Edellinen Historia Seuraava

Sarja Matka Aika
1 0.6 km 2.57 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='elliptical_trainer'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Testikaavio" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='elliptical_trainer'"}, {"calculate": "datetime(2026, 5, 2)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "green", "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": "matka", "type": "quantitative", "aggregate": "sum", "title": "matka" }, "tooltip": {"field": "matka", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

matka  Tämä päivä (02.06.2026) 

{ "description": "Testikaavio" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='elliptical_trainer'"}, {"calculate": "datum.matka / (datum.kesto / 60.0 / 60.0)", "as": "nopeus"}, {"calculate": "datetime(2026, 5, 2)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "pink", "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": "nopeus", "type": "quantitative", "aggregate": "sum", "title": "nopeus" }, "tooltip": {"field": "nopeus", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

nopeus  Tämä päivä (02.06.2026) 

Data-avain: elliptical_trainer

To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Kahdeksikko kepillä

Edellinen Historia Seuraava

Sarja Aika
1 1.19 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(2026, 5, 2)", "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 (02.06.2026) 

Data-avain: kahdeksikko_kepilla

Lonkan kierto istuen

Edellinen Historia Seuraava

Sarja Aika
1 1.19 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lonkan_kierto_istuen'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

Data-avain: lonkan_kierto_istuen

Lonkan avaus ja venytys

Edellinen Historia Seuraava

Sarja Aika
1 1.04 min
2 1.09 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lonkan_avaus_ja_venytys'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

Data-avain: lonkan_avaus_ja_venytys

Yhden jalan lantionnosto

Edellinen Historia Seuraava

Sarja Toistot
1 10
2 10

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='yhden_jalan_lantionnosto'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

Data-avain: yhden_jalan_lantionnosto

Asetu se­lin­ma­kuul­le, jalkapohjat maahan ja polvet noin 90 asteen kulmaan. Nosta toinen jalka ylös ja vedä polvea rintakehää kohti käsilläsi niin että alaselkä painuu alustaa vasten. Hengitä sisään.

Työnnä lantio yhden jalan varassa mah­dol­li­sim­man ylös samalla ulos hengittäen. Älä päästä alaselän notkoa kasvamaan.

Laske lantio takaisin alas sisään hengittäen.

Tee haluamasi määrä toistoja ja toista liike toisella jalalla.

Etureiden ja lonkan koukistajien venytys

Edellinen Historia Seuraava

Sarja Aika
1 0.37 min
2 0.35 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='etureiden_ja_lonkan_koukistajien_venytys'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

Data-avain: etureiden_ja_lonkan_koukistajien_venytys

Lantion hallinta korokkeella

Edellinen Historia Seuraava

Sarja Aika
1 1.58 min
2 0.42 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lantion hallinta korokkeella'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

Data-avain: lantion hallinta korokkeella

Kyykky yhdellä kuulalla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 + 8 8.0 kg + 8.0 kg
2 8 + 8 12.0 kg + 12.0 kg
3 8 + 8 12.0 kg + 12.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='one-arm_overhead_kettlebell_squats'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='one-arm_overhead_kettlebell_squats'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='one-arm_overhead_kettlebell_squats'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 2)", "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==='one-arm_overhead_kettlebell_squats'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 2)", "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 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 12.00 kg 75.0 %
2 8 14.40 kg 90.0 %
3 8 16.00 kg 100.0 %

Data-avain: one-arm_overhead_kettlebell_squats

Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.

Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.

Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

Kulmasoutu käsipainolla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 + 8 7.0 kg + 7.0 kg
2 8 + 8 9.0 kg + 9.0 kg
3 8 + 8 10.0 kg + 9.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='one-arm_dumbbell_row'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='one-arm_dumbbell_row'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='one-arm_dumbbell_row'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 2)", "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==='one-arm_dumbbell_row'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 2)", "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 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 9.38 kg 75.0 %
2 8 11.25 kg 90.0 %
3 8 12.50 kg 100.0 %

Data-avain: one-arm_dumbbell_row

Choose a flat bench and place a dumbbell on each side of it.

Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.

Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.

Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.

Lower the resistance straight down to the starting position. Breathe in as you perform this step.

Repeat the movement for the specified amount of repetitions.

Switch sides and repeat again with the other arm.

Läpiveto taljassa

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 30.0 kg
2 8 40.0 kg
3 8 40.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lapiveto_taljassa'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lapiveto_taljassa'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='lapiveto_taljassa'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 2)", "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==='lapiveto_taljassa'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 2)", "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 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 41.25 kg 75.0 %
2 8 49.50 kg 90.0 %
3 8 55.00 kg 100.0 %

Data-avain: lapiveto_taljassa

Vipunostot maaten (käsipainoilla)

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 6.0 kg
2 8 7.0 kg
3 8 8.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='decline_dumbbell_flyes'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='decline_dumbbell_flyes'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='decline_dumbbell_flyes'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 2)", "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==='decline_dumbbell_flyes'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 2)", "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 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 7.50 kg 75.0 %
2 8 9.00 kg 90.0 %
3 8 10.00 kg 100.0 %

Data-avain: decline_dumbbell_flyes

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.

With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.

Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Pohjenostot seisten (käsipainoilla)

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 16.0 kg
2 8 20.0 kg
3 8 24.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='standing_dumbbell_calf_raise'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='standing_dumbbell_calf_raise'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='standing_dumbbell_calf_raise'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 2)", "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==='standing_dumbbell_calf_raise'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 2)", "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 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 22.50 kg 75.0 %
2 8 27.00 kg 90.0 %
3 8 30.00 kg 100.0 %

Data-avain: standing_dumbbell_calf_raise

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.

With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.

As you inhale, go back to the starting position by slowly lowering the heels.

Repeat for the recommended amount of times.

Kuulan pyöritys pään ympäri yhden jalan varassa

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 6.0 kg
2 8 6.0 kg
3 8 6.0 kg
4 8 6.0 kg
5 8 6.0 kg
6 8 6.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"calculate": "datetime(2026, 5, 2)", "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 (02.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 2)", "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==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 2)", "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 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 7.20 kg 120.0 %
2 8 7.20 kg 120.0 %
3 8 7.20 kg 120.0 %

Data-avain: kuulan_pyöritys_paan_ympari_yhden_jalan_varassa

  1. Tartu kahvakuulaan niin, että etusormet ovat kuulaosaa vasten. Vie kahvakuula vartalosi sivulle ja nosta toinen jalka ylös maasta. Pidä tukijalan polvi kevyesti koukussa. Vedä napaa sisään ja purista vatsa tiukaksi.
  2. Nosta kuulaa ristiin vartalosi edestä ja kierrä se pään taakse.
  3. Jatka kiertoa pään takaa vartalon eteen ja edelleen vastakkaiselle puolelle vartaloa.
  4. Hae itsellesi luontainen hengitysrytmi.