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Wed 3rd Jul 2024 at 2:59am by quimby

Cross > Strength

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Time
1:30:31
Cals
303
BPM
92
%MHR
50
Surface
Indoor

indoor

Notes & Comments

GYM

Wednesday 03/07/24
==================
5 minutes cardio
Worlds Greatest Stretch x 5 each side
Wall Angels x 5

Butchers Block Stretch 2x20-30secs
---
Machine Shoulder (Military) Press
12.4 10 10 10
10 10 10
Hard getting to 10 on first set. And the second. There was huffing. Just managed the third set, but I ended up uneven, pushing it ne side then the other (how is it even possible to do it that uneven on a fixed machine? The handle move slightly independently.)
TEN!!!
---
Lat Pulldown
Reps 16 8 8 8
22.6 16 8 8 8
8s felt a lot easier this week.

I think someone’s having a nap on one of the machines in front of me. 💤

---
Single Arm Single Leg Cable Row
10 10 10 150
10.2

12.5 10 10 10
Wobbly again going up a notch in weight. I’ll get it.

10 each side
Working arm is opposite to leg on the floor
---
Hamstring Curl
20 15 12 120
Foot thing on hole 5
Side thing on hole 1
11.3 20
13.6 15
15.1 12
Increase weight slightly each set
---
Freestyle
2 sets of 5 mins
3 mins between sets
20m sled push

20 kettlebell swings
30 air squats
record how many of each
Last week:
Set 1 - 2 sets plus sled 5’05”
Set 2 - 2 sets plus sled and 7 kb. I think I might have miscounted on the squats on second set, kind of lost track and found I was still counting, but it seemed short

This week: 40kg sled
Set 1 - 2 sets 4’ 48” no way was I doing another sled
Set 2 - 4’ 49” and no more sled. Fucking dripping with sweat. 💦

--
Cable pull
14.7 88
14.7 8 8

—-
Nicky's kettlebell twist
12 12
12 12 12

---
Nicky's ball throw
4 12
7 12 12

Multigraph

Multi Graph Loading...

mi ( to ) | /mi | bpm

Sets

Set	Exercise	Repetitions	Duration	Weight (kg)	Rest
1	flye, curl	10	50	0.0	29
2	deadlift, curl	5	1:25	0.0	1:06
3	curl, bench_press	8	1:19	0.0	2:26
4	pull_up, curl	10	1:01	14.5	2:01
5	bench_press, shoulder_press	10	58	14.5	2:01
6	bench_press, shoulder_press	10	1:19	14.5	5:43
7	curl, bench_press	16	56	22.5	2:02
8	curl, bench_press	8	33	22.5	1:55
9	curl, bench_press	8	32	22.5	2:05
10	curl, bench_press	8	32	22.5	2:22
11	curl, bench_press	10	1:36	12.5	1:53
12	sit_up, crunch	10	1:36	12.5	1:46
13	curl, bench_press	10	1:55	12.5	3:21
14	sit_up, crunch	20	1:22	11.5	1:58
15	curl, bench_press	15	1:03	13.5	1:55
16	curl, bench_press	12	46	15.0	3:52
17	lateral_raise, lateral_raise	30	4:52	40.0	2:59
18	lateral_raise, lateral_raise	46	4:50	40.0	5:04
19	lateral_raise, lateral_raise	8	1:01	14.5	1:36
20	curl, bench_press	8	58	14.5	2:43
21	curl, bench_press	12	1:58	12.0	1:45
22	curl, bench_press	12	2:04	12.0	1:56
23	row, curl	12	1:16	7.0	1:38
24	curl, bench_press	12	1:13	7.0	5

Further Analysis

Heart Rate Distribution
92 avge / 151 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Photos

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