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Wed 4th Dec 2024 at 3:57am by quimby

Cross > Strength

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Time
1:35:07
Cals
270
BPM
83
%MHR
45
Surface
Indoor

indoor

Notes & Comments

GYM

Wednesday 04/12/24
==================
5 minutes cardio

Wall Angels x 8
Butchers Block Stretch x 20 seconds
Worlds Greatest Stretch x 5 rotations each side
Side Plank Clamshell x 10 each side
10 ankle stretches
---
Barbell Deadlift
2 RPE 8.5
2 X 3 10% LESS
60-67.5

66 RPE 8.5
65 2 maybe 9.2
60 2 2 2

How am I supposed to know what's going to feel like 8.5 on a first set?
Just feel like I’ve lost confidence with deadlifts. 😕
***Wrap the straps right***
Squeeze your bum as bar passes the knees
---
Leg Press
10 reps
3 sets 120

48-55
48.4 10 felt sick with effort

46.1 10 10 not so bad but hard. Feels very demoralising when I can’t do heavier. Feel like I’m going backwards or stagnating on all exercises.

48+
Remember the first set is always the hardest. You can do heavier.

---
DB Z Press
8 kg 5 x 3 120
7 555
Keep upright

---
Inverted Row
8 reps
3 sets 120
664

If you think this will be too painful on the hands switch to lat pulldowns
****************
Superset
Single Leg RDL
Each side
If these have been feeling good ou can try adding a light B in the opposite hand to our
working leg
feel free to use a bench/rack for balance
12kg 6 x 3 120
12K666

each side
-
Banded Glute Bridge
12 x 3 120
121212

****************
Not on program see if I have time
(Bird Dog
10 x 3 90)
no
---
Cable pull
12.5 88
12.5 8

14.7 8

—-
Nicky's kettlebell twist
12 12
12 1212
---
Nicky's ball throw
6 12

6 1212

Multigraph

Multi Graph Loading...

mi ( to ) | /mi | bpm

Sets

Set	Exercise	Repetitions	Duration	Weight (kg)	Rest
1	flye, curl	12	1:12	0.0	29
2	push_up, triceps_extension	10	2:00	0.0	7
3	curl, bench_press	5	1:16	0.0	4
4	push_up, triceps_extension	10	2:04	0.0	1:00
5	curl, bench_press	8	1:26	0.0	7
6	lateral_raise, lateral_raise	5	46	0.0	5:07
7	curl, bench_press	2	1:12	0.0	2:24
8	curl, bench_press	6	49	0.0	1:53
9	curl, bench_press	0	48	0.0	1:43
10	curl, bench_press	6	53	0.0	4:57
11	curl, bench_press	10	1:21	48.5	2:00
12	curl, bench_press	10	1:13	46.0	2:24
13	sit_up, crunch	10	1:07	46.0	4:04
14	pull_up, curl	6	27	0.0	51
15	bench_press, shoulder_press	6	29	0.0	53
16	bench_press, shoulder_press	4	22	0.0	3:12
17	bench_press, shoulder_press	5	38	7.0	59
18	bench_press, shoulder_press	5	38	7.0	1:55
19	bench_press, shoulder_press	5	35	7.0	2:41
20	curl, bench_press	6	1:46	12.0	27
21	curl, bench_press	12	54	12.0	18
22	curl, bench_press	6	1:38	12.0	22
23	curl, bench_press	12	58	12.0	1:39
24	curl, bench_press	6	1:47	12.0	20
25	curl, bench_press	12	1:00	12.0	6:04
26	curl, bench_press	8	1:27	12.0	1:47
27	sit_up, crunch	8	1:15	14.5	1:49
28	curl, bench_press	8	1:16	14.5	1:24
29	deadlift, curl	12	2:08	12.0	2:18
30	curl, bench_press	12	2:06	12.0	1:56
31	curl, bench_press	12	1:11	6.0	1:57
32	curl, bench_press	12	1:11	6.0	5

Further Analysis

Heart Rate Distribution
83 avge / 122 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

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Wed 4th Dec 2024 at 3:57am by quimby

Cross > Strength

Notes & Comments

Multigraph

Sets

Further Analysis

Heart Rate Distribution

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