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Kalenteriin

keskiviikko 08.07.2026

Liikunta Kulutus Syöty Paino (mitattu)
787 kcal 2285 kcal 1972 kcal 62.6 kg (29.06.2026)

Hiilihydraatit Proteiinit Rasvat
246 g /343 g 54 g /114 g 90 g /102 g

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

Askeleet (matka) Pyöräilty matka
9913 (12.4 km) 0.0 km

RuokakcalAika
Aamiainen 1
The Best Liquorice Ever, Salty152 kcal09:38
Lounas 1
Nektariini114 kcal10:45
Kylmäsavutofu76 kcal10:45
Eleplant kasvimargariini34 kcal10:45
Salonen pehmosämpylä Kaura204 kcal10:46
Lounas 2
Friteerattu Banaani94 kcal13:55
Minikevätkääryleet233 kcal13:56
Tofu, paistettu282 kcal14:09
Paistettu nuudeli382 kcal14:17
Jaffa sokeriton10 kcal14:31
California roll101 kcal14:35
Avokaado nigiri119 kcal14:36
Iltaruoka 1
Nektariini114 kcal18:23
Iltaruoka 2
Nektariini57 kcal22:13

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 786 kcal
Päivän nettokalorit: -312 kcal

Treeni: Juoksu

(AppleHealth)

Edellinen Ohjelma Seuraava

Juoksu

Historia

Sarja Matka Aika
1 0.0 km 7.25 min

Treeni: Omnigym

(Hevy)

Edellinen Ohjelma Seuraava

Jalkaprässi yhdellä jalalla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 + 8 45.0 kg + 45.0 kg
2 8 + 8 45.0 kg + 45.0 kg
3 Ei jaksa 10 + 12 45.0 kg + 45.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='leg_press_single_leg'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='leg_press_single_leg'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='leg_press_single_leg'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 6, 8)", "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==='leg_press_single_leg'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 6, 8)", "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: leg_press_single_leg

Penkkipunnerrus käsipainoilla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 10 5.0 kg
2 8 15.0 kg
3 Ei jaksa 12 15.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 6, 8)", "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_bench_press'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 6, 8)", "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_bench_press

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

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

Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.

Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.

Repeat the movement for the prescribed amount of repetitions of your training program.

Omnigym Soutulaite

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 15.0 kg
2 8 17.5 kg
3 8 22.5 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='omnigym-soutulaite'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='omnigym-soutulaite'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='omnigym-soutulaite'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 6, 8)", "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==='omnigym-soutulaite'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 6, 8)", "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: omnigym-soutulaite

Back Extension (Machine)

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 20.0 kg
2 8 30.0 kg
3 8 30.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='back-extension-(machine)'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='back-extension-(machine)'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='back-extension-(machine)'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 6, 8)", "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==='back-extension-(machine)'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 6, 8)", "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: back-extension-(machine)

Bicep Curl (Machine)

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 12.5 kg
2 8 15.0 kg
3 8 15.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='bicep-curl-(machine)'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='bicep-curl-(machine)'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='bicep-curl-(machine)'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 6, 8)", "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==='bicep-curl-(machine)'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 6, 8)", "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: bicep-curl-(machine)

Triceps Pressdown

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 10.0 kg
2 8 12.5 kg
3 8 15.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='triceps-pressdown'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='triceps-pressdown'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='triceps-pressdown'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 6, 8)", "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==='triceps-pressdown'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 6, 8)", "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: triceps-pressdown

Istumaannousu kuulaa punnertaen

Edellinen Historia Seuraava

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

Alastulo oli jokseenkin raskasta 8kg kuulalla. Hauikset myös olivat vähän liian väsyneitä edellisen liikkeen jäljiltä.

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='istumaannousu_kuulaa_punnertaen'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='istumaannousu_kuulaa_punnertaen'"}, {"calculate": "datetime(2026, 6, 8)", "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 (08.07.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='istumaannousu_kuulaa_punnertaen'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 6, 8)", "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==='istumaannousu_kuulaa_punnertaen'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 6, 8)", "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: istumaannousu_kuulaa_punnertaen

Asetu se­lin­ma­kuul­le, vie polvet koukkuun ja tartu kah­va­kuu­laan molemmillla käsillä. Vie kuula rintakehän päälle. Vedä napaa sisään ja hengitä sisään.

Työnnä kuulaa ylöspäin ja nouse samalla istumaan. Hengitä samalla ulos.

Istuma-asennossa kuula on suorilla käsillä, hartiat alhaalla ja korvat piilossa olkavarsien takana.

Pyöristä selkää ja laskeudu takaisin makuulle niin että alaselkä painuu ensin alustaa vasten. Laske samalla kuula takaisin rintakehän päälle ja hengitä sisään.

Älä riuhtaise itseäsi liikkeelle, vaan tee liike rutistaen.

Voit helpottaa tai vaikeuttaa liikettä kuulan avulla. Mikäli työnnät kuulaa etuviistoon, siirrät painopisteen eteenpäin ja helpotat istumaannousua. Jos taas työnnät kuulan kohtisuoraan ylöspäin, tulee liikkeestä haastavampi.