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Kalenteriin

tiistai 07.04.2026

Liikunta Kulutus Syöty Paino (mitattu)
1124 kcal 2631 kcal 1560 kcal 63.5 kg (07.04.2026)

Hiilihydraatit Proteiinit Rasvat
139 g /395 g 62 g /132 g 71 g /117 g

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

Askeleet (matka) Pyöräilty matka
12815 (15.9 km) 0.0 km

RuokakcalAika
Lounas 1
Kaura & chia siemennäkkileipä124 kcal11:58
Levite27 kcal11:58
Savujuusto103 kcal11:58
Kurkku6 kcal11:58
Kananmakuinen nuudeli65 kcal11:58
Marinoitu punasipuli51 kcal11:58
Paprika (punainen)14 kcal11:58
Retiisi5 kcal11:59
Krutongit41 kcal11:59
Valkosipulikastike62 kcal11:59
Porkkana-voipapukeitto192 kcal12:02
Lounas 2
Nocco focus cola3 kcal14:16
Iltaruoka 1
Persikka rahka141 kcal21:09
Iltaruoka 2
Graham sämpylä168 kcal21:33
Rucola3 kcal21:33
Vanhempi Salaneuvos Goudajuusto43 kcal21:33
Kasvisleikkele28 kcal21:33
Kiivi131 kcal21:33
Maustekurkkua6 kcal21:34
Kasvisrasvalevite 70%25 kcal21:34
Raju-Riivi197 kcal21:40
Kasvisrasvalevite 70%38 kcal21:40
Kasvisleikkele14 kcal21:40
Vanhempi Salaneuvos Goudajuusto43 kcal21:40
Rucola3 kcal21:40
Maustekurkkua4 kcal21:40
Makea thai chilikastike26 kcal21:40

KipuTasoAika
Selkä- / jalkakipuHavaittu21:08

Liikutut kalorit: 1124 kcal
Päivän nettokalorit: -1071 kcal

Treeni: Kevät 2026 osa 1

(Hevy)

Edellinen Ohjelma Seuraava

Näytä lämppärit

Crosstrainer

Edellinen Historia Seuraava

Sarja Matka Aika
1 0.6 km 2.37 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, 3, 7)", "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 (07.04.2026) 

{ "description": "Testikaavio" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='elliptical_trainer'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "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, 3, 7)", "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 (07.04.2026) 

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 1.39 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, 3, 7)", "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 (07.04.2026) 

Data-avain: kahdeksikko_kepilla

Lonkan kierto istuen

Edellinen Historia Seuraava

Sarja Aika
1 1.41 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, 3, 7)", "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 (07.04.2026) 

Data-avain: lonkan_kierto_istuen

Lonkan avaus ja venytys

Edellinen Historia Seuraava

Sarja Aika
1 0.00 min
2 1.41 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, 3, 7)", "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 (07.04.2026) 

Data-avain: lonkan_avaus_ja_venytys

Etureiden ja lonkan koukistajien venytys

Edellinen Historia Seuraava

Sarja Aika
1 0.32 min
2 0.39 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, 3, 7)", "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 (07.04.2026) 

Data-avain: etureiden_ja_lonkan_koukistajien_venytys

Lantion hallinta korokkeella

Edellinen Historia Seuraava

Sarja Aika
1 0.45 min
2 0.47 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, 3, 7)", "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 (07.04.2026) 

Data-avain: lantion hallinta korokkeella

Tonin venytys

Edellinen Historia Seuraava

Sarja Aika
1 4.09 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='tonin_venytys'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

Data-avain: tonin_venytys

Vaakasoutu vuorotellen vastuskumilla

Edellinen Historia Seuraava

Sarja Aika
1 1.51 min

{ "description": "Kuvaus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='vaakasoutu_vuorotellen_vastuskumilla'"}, {"calculate": "datum.kesto / 60.0", "as": "kesto_minuutti"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

Data-avain: vaakasoutu_vuorotellen_vastuskumilla

Askelkyykky käsipainolla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 + 8 9.0 kg + 9.0 kg
2 8 + 8 10.0 kg + 10.0 kg
3 8 + 8 12.5 kg + 12.5 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_lunges'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_lunges'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_lunges'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 3, 7)", "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==='dumbbell_lunges'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 3, 7)", "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: dumbbell_lunges

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Alasveto suorin käsin narulla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 35.0 kg
2 8 40.0 kg
3 Ei jaksa 7 45.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='rope_straight-arm_pulldown'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='rope_straight-arm_pulldown'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='rope_straight-arm_pulldown'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 3, 7)", "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==='rope_straight-arm_pulldown'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 3, 7)", "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: rope_straight-arm_pulldown

Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.

Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.

Pause at the bottom of the motion, squeezing your lats.

Return to the starting position without allowing the weight to fully rest on the stack.

Pystypunnerrus istuen käsipainoilla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 8.0 kg
2 8 8.0 kg
3 Ei jaksa 8 9.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_dumbbell_press'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_dumbbell_press'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_dumbbell_press'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 3, 7)", "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_dumbbell_press'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 3, 7)", "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_dumbbell_press

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.

As you exhale, push the dumbbells up until they touch at the top.

After a second pause, slowly come down back to the starting position as you inhale.

Repeat for the recommended amount of repetitions.

Lonkan lähennys koneessa

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 35.0 kg
2 8 35.0 kg
3 8 40.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='hip_adduction_machine'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='hip_adduction_machine'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='hip_adduction_machine'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 3, 7)", "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==='hip_adduction_machine'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 3, 7)", "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: hip_adduction_machine

  1. Istu laitteeseen ja säädä jalkatuet mahdollisimman etäälle.
  2. Aseta sääret pehmusteiden ulkopuolelle, tartu otekahvoihin ja hengitä sisään.
  3. Purista reisiä yhteen samalla ulos hengittäen.
  4. Palauta reidet kontrolloidusti takaisin sivuille sisään hengittäen. Älä päästä vastusta laskemaan kiinni painopakkaan toistojen välissä.

Kauppakassi

Edellinen Historia Seuraava

Sarja Toistot Paino
1 20 16.0 kg
2 20 16.0 kg
3 20 16.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kauppakassi'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kauppakassi'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kauppakassi'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 3, 7)", "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==='kauppakassi'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 3, 7)", "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: kauppakassi

Huom: Ota sen verran painava kuula, että se oikeasti haastaa vartalon hallintaa.

  1. Tartu kahvakuulaan ja asetu kapeaan haara-asentoon.
  2. Aloita liike heilauttamalla kuulaa ensin taakse ja sen jälkeen eteen. Ojenna vastakkainen käsi samanaikaisesti eteen otteenvaihtoa varten.
  3. Päästä kuula heilahtamaan otteenvaihdon jälkeen taakse. Heilauta kuula takaisin eteen ja tee uusi otteenvaihto.
  4. Pidä lantio liikkumattomana koko suorituksen ajan ja pakarat ja vatsa aktiivisina.

Vatsalihaslaite

Edellinen Historia Seuraava

Sarja Toistot Paino
1 10 25.0 kg
2 10 40.0 kg
3 8 50.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='ab_crunch_machine'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='ab_crunch_machine'"}, {"calculate": "datetime(2026, 3, 7)", "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 (07.04.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='ab_crunch_machine'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 3, 7)", "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==='ab_crunch_machine'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 3, 7)", "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: ab_crunch_machine

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.

At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.

After a second pause, slowly return to the starting position as you breathe in.

Repeat the movement for the prescribed amount of repetitions.