Strength - Milon (Le Studio PUC)

Walking

TM - Long Slow Run of the Wolf

Zwift - VO2max: Lisboa Step-Down Efforts

Milon strength circuit training.
All exercises concentric/eccentric (in kg).
====================
1: Abdominal Crunch: [10x] 32/50 + 2x32/38
—> 410+350+350 = 1.110 kg
2: Seated Rowing: [10x] 43/67 + 2x43/52
—> 550+475+475 = 1.500 kg
3: Leg Curl: [10x] 33/51 + 2x33/40
—> 420+365+365 = 1.150 kg
4: Shoulder Press: [12x] 34/53 + 2x34/41
—> 522+450+450 = 1.422 kg
5: Adductor: [10x]  36/56 + 2x36/43
—> 460+395+395 = 1.250 kg
6: Abductor: [10x] 37/57 + 2x37/44
—> 470+405+405 = 1.280 kg
7: Chest Press: [12x] 51/79 + 2x51/61
—> 780+672+672 = 2.124 kg
8: Leg Extension: [10x] 41/64 + 2x41/49
—> 525+450+450 = 1.425 kg
9: Lat Pulldown: [10x] 41/64 + 2x41/49
—> 525+450+450 = 1.425 kg
10: Leg Press: [10x] 222/300 + 2x222/266
—> 2.610+2.440+2.440 = 7.490 kg

Overall Load = 20.176 kg

(In the Milon context, this corresponds to „kg-repetition equivalents“, meaning the total accumulated concentric and eccentric load across all repetitions.)

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Michael Skerwiderski

Strength - Milon (Le Studio PUC)

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Strength - Milon (Le Studio PUC)

Walking

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TM - Long Slow Run of the Wolf

Zwift - VO2max: Lisboa Step-Down Efforts

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