Kalenteriin

keskiviikko 11.03.2026

Yleiskatsaus Ateriat Kipu

Liikunta	Kulutus	Syöty	Paino (mitattu)
850 kcal	2368 kcal	1916 kcal	64.6 kg (10.03.2026)

Hiilihydraatit	Proteiinit	Rasvat
168 g /355 g	118 g /118 g	68 g /105 g

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

Askeleet (matka)	Pyöräilty matka
11003 (14.3 km)	0.0 km

Ruoka	kcal	Aika
Lounas 1
Kaura & chia siemennäkkileipä	124 kcal	11:59
Kananmuna, keitetty	93 kcal	11:59
Soijasuikaleet	226 kcal	11:59
Marinoitu punasipuli	51 kcal	12:00
Retiisi	5 kcal	12:00
Mango	50 kcal	12:00
Valkoinen riisi, kypsennetty	103 kcal	12:00
Paprika (punainen)	14 kcal	12:00
Hernemaissipaprika	15 kcal	12:00
Thousand Island -salaattikastike	56 kcal	12:00
Punakaali, raaka	14 kcal	12:00
Levite	27 kcal	12:00
Mustajuuri-linssikeitto	380 kcal	12:02
Iltaruoka 1
Rukiinen karjalanpiirakka	279 kcal	21:05
Oltermanni Tilsit	49 kcal	21:05
Kasvisrasvalevite 70%	38 kcal	21:05
Maku, ilman lisättyä sokeria	3 kcal	21:05
Kasvisleikkele	28 kcal	21:05
Banaani	53 kcal	21:06
Persikka	141 kcal	21:06
Iltaruoka 2
Ruthin kaura 100	122 kcal	22:32
Kasvisleikkele	14 kcal	22:32
Kasvisrasvalevite 70%	32 kcal	22:32
Suomalainen Jääsalaatti	1 kcal	22:32

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 849 kcal

Päivän nettokalorit: -451 kcal

Treeni: (Kevät 2026 osa 1)

Edellinen Seuraava

Näytä lämppärit

Juoksumatto

Edellinen Seuraava

Sarja	Aika
1	4.00 min

Cross trainer korvattu juoksumatolla ruuhkan takia.

KokonaisaikaSelite

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Treadmill'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": 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", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Data-avain: Treadmill

Juokse matolla.

Kahdeksikko kepillä

Edellinen Seuraava

Sarja	Aika
1	1.48 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kahdeksikko kepillä'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": 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", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Lonkan kierto istuen

Edellinen Seuraava

Sarja	Aika
1	2.01 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lonkan kierto istuen'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": 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", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Lonkan avaus ja venytys

Edellinen Seuraava

Sarja	Aika
1	1.26 min
2	1.34 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lonkan avaus ja venytys'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": 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", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Etureiden ja lonkan koukistajien venytys

Edellinen Seuraava

Sarja	Aika
1	0.37 min
2	0.38 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Etureiden ja lonkan koukistajien venytys'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": 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", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Tonin venytys

Edellinen Seuraava

Sarja	Aika
1	1.42 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Tonin venytys'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": 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", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Vaakasoutu vuorotellen vastuskumilla

Edellinen Seuraava

Sarja	Aika
1	1.07 min

Kokonaisaika

{ "description": "A simple bar chart with embedded data.", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Vaakasoutu vuorotellen vastuskumilla'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "blue", "point": 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", "type": "quantitative", "title": "Kokonaisaika (s)", "aggregate": "sum"}, "tooltip": {"field": "kesto", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

Askelkyykky käsipainolla

Edellinen Seuraava

Sarja	Toistot	Paino
1	8 + 8	8.0 kg + 8.0 kg
2	8 + 8	9.0 kg + 9.0 kg
3	8 + 8	10.0 kg + 10.0 kg

VastusToistotKokonaisvoluumi1RMPainosuosituksetSelite

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lunge (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": 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", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lunge (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": 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", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Lunge (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": 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", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "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==='Lunge (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": 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", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": 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_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: Lunge (Dumbbell)

1. Tartu kiinni kahvakuuliin ja seiso lantionlevyisessä haara-asennossa. Pidä niska suorana rangan jatkeena. Vedä hartiat kevyesti taakse, napaa kevyesti sisään ja purista vatsa tiukaksi.
2. Astu toisella jalalla eteenpäin ja laskeudu niin alas kuin pystyt tai kunnes takimmaisen jalan polvi lähes koskettaa lattiaa. Hengitä samalla sisään.
3. Ponnista etummaisella jalalla itsesi takaisin lähtöasentoon ja hengitä samalla ulos.
4. Toista liike toisella jalalla.

Alasveto tangolla

Edellinen Seuraava

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

VastusToistotKokonaisvoluumi1RMPainosuosituksetSelite

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Rope Straight Arm Pulldown'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": 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", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Rope Straight Arm Pulldown'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": 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", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Rope Straight Arm Pulldown'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": 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", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "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'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": 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", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": 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_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: Rope Straight Arm Pulldown

1. Tartu ylätaljassa olevaan tankoon noin hartioiden levyisellä otteella. Ota muutama taka-askel, jotta voit kannatella kuormaa ojennetuin käsin.
2. Työnnä lantiota taakse, vie polvia hieman koukkuun ja nojaa ylävartaloasi hieman eteenpäin. Vedä napaa sisään ja purista vatsa tiukaksi. Hengitä sisään.
3. Paina käsiä alaspäin kunnes tanko koskettaa reisiä. Hengitä samalla ulos.
4. Päästä kätesi nousemaan kontrolloidusti ylös samalla sisään hengittäen.

Arnold press (käsipainoilla)

Edellinen Seuraava

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

VastusToistotKokonaisvoluumi1RMPainosuosituksetSelite

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Arnold Press (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": 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", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Arnold Press (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": 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", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Arnold Press (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": 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", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "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==='Arnold Press (Dumbbell)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": 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", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": 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_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  Salikerran 1RM 

Ei ohjelmanmukaista ennustetta tälle liikkeelle.

Tämä liike ei ole osa ohjelmaa.

Data-avain: Arnold Press (Dumbbell)

1. Tartu käsipainoihin ja tuo painot hartioiden päälle. Nojaa selkätukea vasten, vedä napaa sisään ja purista vatsa tiukaksi. Hengitä sisään.
2. Punnerra painot suorille käsille ja hengitä samalla ulos.
3. Laske painot kontrolloidusti alas sisään hengittäen.

Lonkan lähennys koneessa

Edellinen Seuraava

Sarja	Toistot	Paino
1	8	30.0 kg
2	8	35.0 kg
3	8	40.0 kg

VastusToistotKokonaisvoluumi1RMPainosuosituksetSelite

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Hip Adduction (Machine)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": 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", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Hip Adduction (Machine)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": 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", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Hip Adduction (Machine)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": 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", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "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)'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": 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", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": 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_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  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 Seuraava

Sarja	Toistot	Paino
1	20	16.0 kg
2	20	16.0 kg
3	14	16.0 kg
4	6	16.0 kg

Vasen hartia/hauis ilmoitti itsestään pistävällä kivulla kesken kolmannen sarjan. Pienen tauon jälkeen tehtiin loppuun.

VastusToistotKokonaisvoluumi1RMPainosuosituksetSelite

{ "description": "Vastus", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kauppakassi'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "orange", "line": true, "point": 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", "title": "Vastus", "aggregate": "max" }, "y2": {"field": "paino", "type": "quantitative", "title": "Vastus", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kauppakassi'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": 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", "title": "Toistot", "aggregate": "max" , "scale": {"domain": [0, 18]}}, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "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}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun.  Tämä päivä (11.03.2026) 

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='Kauppakassi'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": 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", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "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'"}, {"calculate": "datetime(2026, 2, 11)", "as": "today"}], "layer": [ { "mark": {"type": "line", "color": "orange", "point": 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", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": 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_huippu", "type": "quantitative", "title": "Repmax", "aggregate": "max"}, "tooltip": {"field": "rm_huippu", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  1RM ennätys  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.