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Kalenteriin

perjantai 26.06.2026

Liikunta Kulutus Syöty Paino (mitattu)
742 kcal 2233 kcal 3105 kcal 62.0 kg (23.06.2026)

Hiilihydraatit Proteiinit Rasvat
368 g /335 g 139 g /112 g 109 g /99 g

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

Askeleet (matka) Pyöräilty matka
9696 (11.4 km) 0.0 km

RuokakcalAika
Aamiainen 1
Cashew-karpalociabatta61 kcal00:04
Kasvisrasvalevite 70%25 kcal00:04
Aamiainen 2
Pepsi max2 kcal00:51
Hampurilainen706 kcal00:52
Lounas 1
Saaristo Ruispalat162 kcal11:07
Levite53 kcal11:07
Kasvisleikkele28 kcal11:07
Lounas 2
Kaura & chia siemennäkkileipä124 kcal11:29
Levite27 kcal11:30
Pasta, cooked39 kcal11:30
Mandariini22 kcal11:30
Sinappikastike90 kcal11:30
Kotikalja60 kcal11:30
Punakaali, raaka14 kcal11:30
Kasvislasagnette408 kcal11:32
Iltaruoka 1
protein kakor522 kcal17:21
Proteiini rahka persikka304 kcal17:21
Sisu hiili pippurilaku302 kcal17:31
Iltaruoka 2
protein kakor104 kcal20:54
Iltaruoka 3
Mixed fruit mochi51 kcal23:11

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 741 kcal
Päivän nettokalorit: 871 kcal

Treeni: Kesä 2026 osa 2

(Hevy)

Edellinen Ohjelma Seuraava

Näytä lämppärit

Crosstrainer

Edellinen Historia Seuraava

Sarja Matka Aika
1 0.5 km 2.30 min

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Kokonaisaika (min)  Tämä päivä (26.06.2026) 

{ "description": "Testikaavio" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='elliptical_trainer'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Testikaavio" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='elliptical_trainer'"}, {"calculate": "datum.matka / (datum.kesto / 60.0 / 60.0)", "as": "nopeus"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

Data-avain: elliptical_trainer

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

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

Yhden jalan lantionnosto

Edellinen Historia Seuraava

Sarja Toistot
1 10
2 10

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='yhden_jalan_lantionnosto'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

Data-avain: yhden_jalan_lantionnosto

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

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

Laske lantio takaisin alas sisään hengittäen.

Tee haluamasi määrä toistoja ja toista liike toisella jalalla.

Käden kurotus ali kontaten

Edellinen Historia Seuraava

Sarja Toistot
1 10
2 10

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kaden_kurotus_ali_kontaten'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

Data-avain: kaden_kurotus_ali_kontaten

Ojennus ristiin kontaten

Edellinen Historia Seuraava

Sarja Toistot
1 20

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='ojennus_ristiin_kontaten'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

Data-avain: ojennus_ristiin_kontaten

Dead Bug

Edellinen Historia Seuraava

Sarja Toistot
1 20

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dead_bug'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

Data-avain: dead_bug

Begin lying on your back with your hands extended above you toward the ceiling.

Bring your feet, knees, and hips up to 90 degrees.

Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.

Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.

Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.

Stay tight and return the working leg to the starting position.

Repeat on the opposite side, alternating until the set is complete.

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 8 + 8 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, 5, 26)", "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 (26.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='leg_press_single_leg'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "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, 5, 26)", "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, 5, 26)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 38.49 kg 82.5 %
2 8 51.32 kg 110.0 %
3 8 51.32 kg 110.0 %

Data-avain: leg_press_single_leg

Penkkipunnerrus käsipainoilla

Edellinen Historia Seuraava

Sarja Toistot Paino
1 10 8.0 kg
2 8 12.5 kg
3 8 12.5 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='dumbbell_bench_press'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "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, 5, 26)", "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, 5, 26)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 9.92 kg 82.5 %
2 8 13.23 kg 110.0 %
3 8 13.23 kg 110.0 %

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.

Alataljaveto rintaan, leveä ote

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 25.0 kg
2 10 30.0 kg
3 8 30.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_cable_rows_bar_wide_grip'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_cable_rows_bar_wide_grip'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_cable_rows_bar_wide_grip'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 26)", "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_cable_rows_bar_wide_grip'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 26)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 24.75 kg 82.5 %
2 8 33.00 kg 110.0 %
3 8 33.00 kg 110.0 %

Data-avain: seated_cable_rows_bar_wide_grip

For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

Lean over as you keep the natural alignment of your back and grab the V-bar handles.

With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.

Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Repeat for the recommended amount of repetitions.

Vartalon kierto taljassa polviasennossa

Edellinen Historia Seuraava

Sarja Toistot Paino
1 8 + 8 25.0 kg + 25.0 kg
2 8 + 8 25.0 kg + 25.0 kg
3 8 + 8 30.0 kg + 30.0 kg

{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='vartalon_kierto_taljassa_polviasennossa'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='vartalon_kierto_taljassa_polviasennossa'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='vartalon_kierto_taljassa_polviasennossa'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 26)", "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==='vartalon_kierto_taljassa_polviasennossa'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 26)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 24.75 kg 82.5 %
2 8 33.00 kg 110.0 %
3 8 33.00 kg 110.0 %

Data-avain: vartalon_kierto_taljassa_polviasennossa

Nosta taljalaitteen kahva ylös ja tartu siihen molemmilla käsillä.

Laskeudu toispolviseisontaan niin että kaapeli suuntautuu sivulle ja telinettä kauempana oleva polvi on maassa. Päästä kädet ojentumaan suoriksi ja ylävartalo kiertymään sivulle. Jännitä keskivartalo tiukaksi ja hengitä sisään.

Vedä kahvaa suorin käsin vartalon edestä alaviistoon vastakkaiselle puolelle ja hengitä samalla ulos.

Palauta kädet kontrolloidusti takaisin lähtöasentoon sisään hengittäen.

Toista liike toiselle puolelle.

Älä päästä lantiota kiertymään sivulle. Jännitä lähempänä otekahvaa olevan jalan pakaraa tiukaksi lukitaksesi lantion hyvään asentoon.

Polven koukistus koneessa

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==='seated_leg_curl'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Vastus" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_leg_curl'"}, {"calculate": "datetime(2026, 5, 26)", "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 (26.06.2026) 

{ "description": "Kokonaisvoluumi" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_leg_curl'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}, {"calculate": "datetime(2026, 5, 26)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" }, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Kokonaisvoluumi 

{ "description": "Repmax" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='seated_leg_curl'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}, {"calculate": "datetime(2026, 5, 26)", "as": "today"}] , "layer": [{ "mark": {"type": "line", "color": "orange", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" }, "tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"} } }, { "mark": {"type": "line", "color": "red", "point": true, "clip": true}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} }, "y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" }, "tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }] }

●Salikerta  Paras viimeaikainen 1RM  Salikerran 1RM 

Painosuositukset ohjelman seuraavalle kerralle (Kerta 3)

Sarja Toistot Paino Intensiteetti
1 8 23.15 kg 82.5 %
2 8 30.86 kg 110.0 %
3 8 30.86 kg 110.0 %

Data-avain: seated_leg_curl

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

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

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

Slowly return to the starting position as you breathe in.

Repeat for the recommended amount of repetitions.