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Fri 6th Dec 2024 at 3:56am by quimby

Cross > Strength

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Time
1:32:53
Cals
245
BPM
88
%MHR
47.6
Surface
Indoor

indoor

Notes & Comments

GYM

Friday 06/12/24
===============
5 minutes cardio
Worlds Greatest Stretch x 5 each side
Wall Angels x 5

Butchers Block Stretch 2x20-30secs
---
Box Jump
3 x 3
2 plates
15/15 step next week
Step 6 6 8
Step is a little bit higher than 2 plates it didn’t feel very stable. But 3 plates would be too high.

Doesn't necessarily need to be a box- can be a plate or 2 or a step- whatever height you feel
comfortable with
---
Barbell Push Press 5 5 5 120
20 - 25
21 (2 x 2.5, 2 x 0.5) 5 ok
23.5 (2 x 2.5, 2 x 1.25, 2 x 0.5)

23 5
24 5 did it but so hard. 25 feels a way away. Even though it’s only 1 kg. Legs quivering. A25 (4 x 2.5)

Keep head looking up and boobs to jesus
big breath, BRACE
---
Lateral Box Step-up
666
20”
666

Each side
Can load this with DBs or one of those over/around the shoulder sandbags
Height not super important
---
Machine Shoulder (Military) Press
14 8 8 8 120
2-3 sets
other machine 5kg
15.1 8 6
14 7

---
Lat Pulldown
Reps 8
then 888
27.3 8
25 8 8 8

---
Single Arm Single Leg Cable Row
666 150
12.5
12.5 666

6 each side
Working arm is opposite to leg on the floor
---
Hamstring Curl
10 8 6 120 864 actually

Foot thing on hole 5
Side thing on hole 1
15.1 10
18 8
24.1 5

Increase weight slightly each set
---
Cable pull
12.5

12.5 8
14.7 8
—-
Nicky's kettlebell twist
12 12
12

---
Nicky's ball throw
4 12
6

===

Multigraph

Multi Graph Loading...

mi ( to ) | /mi | bpm

Sets

Set	Exercise	Repetitions	Duration	Weight (kg)	Rest
1	flye, curl	12	1:21	0.0	44
2	curl, bench_press	5	1:21	0.0	1:10
3	curl, bench_press	8	1:28	0.0	7
4	curl, bench_press	5	44	0.0	1:42
5	curl, bench_press	6	28	0.0	1:22
6	curl, bench_press	6	25	0.0	1:10
7	curl, bench_press	8	34	0.0	5:01
8	curl, bench_press	5	39	21.0	2:14
9	curl, bench_press	5	48	23.0	2:15
10	bench_press, shoulder_press	5	56	24.0	3:45
11	curl, bench_press	6	1:23	0.0	1:26
12	squat, curl	6	1:29	0.0	1:17
13	curl, bench_press	6	1:35	0.0	2:31
14	curl, bench_press	8	1:09	15.0	2:50
15	curl, bench_press	6	1:03	15.0	1:47
16	bench_press, shoulder_press	7	1:05	14.0	2:03
17	bench_press, shoulder_press	8	45	27.5	1:52
18	curl, bench_press	8	44	25.0	1:40
19	curl, bench_press	8	40	25.0	2:08
20	curl, bench_press	8	40	25.0	4:07
21	curl, bench_press	10	48	15.0	1:57
22	curl, bench_press	8	41	18.0	1:32
23	curl, bench_press	5	31	24.0	3:18
24	curl, bench_press	6	1:15	12.5	1:51
25	curl, bench_press	6	1:05	12.5	1:23
26	sit_up, crunch	6	1:04	12.5	1:30
27	curl, bench_press	8	1:13	12.5	1:17
28	curl, bench_press	8	1:24	14.5	1:38
29	curl, bench_press	12	2:03	12.0	1:40
30	deadlift, curl	12	1:55	12.0	58
31	curl, bench_press	12	1:14	6.0	52
32	curl, bench_press	12	1:13	6.0	4

Further Analysis

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

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Fri 6th Dec 2024 at 3:56am by quimby

Cross > Strength

Notes & Comments

Multigraph

Sets

Further Analysis

Heart Rate Distribution

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