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Wed 11th Dec 2024 at 3:55am by quimby

Cross > Strength

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Time
1:31:18
Cals
217
BPM
84
%MHR
45.7
Surface
Indoor

indoor

Notes & Comments

GYM

Wednesday 11/12/24
==================
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 9
2 X 3 10% LESS
60-67.5

66 RPE 9?
66 2 v hard
61 2 still v hard
2 a bit better

Feel like I need to warm up. I hate going in at a high weight. No confidence.

Still no idea how to estimate how much to put the weight to on a first set?

***Wrap the straps right***
Squeeze your bum as bar passes the knees
---
Leg Press
8 reps
3 sets 120

50-60
48+
45 88
47.3 8
Hip aching a bit. Didn’t want to push it in race week.

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

---
DB Z Press
8 kg 5 x 3 120
8 555

Keep upright

---
Inverted Row
8 reps
3 sets 120
656
I’m just shit at this and I feel like I’m never going to improve.

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
12 666

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

14.7 8 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	1:29	0.0	19
2	curl, bench_press	10	2:11	0.0	3
3	push_up, triceps_extension	5	1:12	0.0	7
4	curl, bench_press	10	1:40	0.0	1:16
5	curl, bench_press	8	1:22	0.0	8
6	curl, bench_press	5	43	0.0	6:33
7	curl, bench_press	2	1:07	66.0	1:40
8	curl, bench_press	2	57	61.0	1:46
9	curl, bench_press	2	56	61.0	1:38
10	curl	2	1:00	61.0	4:56
11	curl, bench_press	8	1:14	45.5	2:24
12	squat, bench_press	8	58	45.0	2:04
13	squat, curl	8	1:00	47.5	3:42
14	curl, bench_press	6	32	0.0	1:21
15	triceps_extension, pull_up	5	28	0.0	1:18
16	bench_press, shoulder_press	6	32	0.0	3:55
17	curl, bench_press	5	45	8.0	1:48
18	bench_press, shoulder_press	5	40	8.0	1:47
19	triceps_extension, pull_up	5	41	8.0	5:04
20	curl, bench_press	6	1:47	12.0	29
21	curl, bench_press	12	58	12.0	18
22	curl, bench_press	6	1:44	12.0	20
23	curl, bench_press	12	57	12.0	17
24	curl, bench_press	6	1:52	12.0	25
25	curl, bench_press	12	1:03	12.0	3:09
26	curl, bench_press	8	1:11	14.5	1:28
27	curl, bench_press	8	1:14	14.5	2:17
28	curl, bench_press	12	2:08	12.0	1:19
29	curl, bench_press	12	2:05	12.0	1:39
30	curl, bench_press	12	1:10	6.0	55
31	curl, bench_press	12	1:15	6.0	3

Further Analysis

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

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Wed 11th Dec 2024 at 3:55am by quimby

Cross > Strength

Notes & Comments

Multigraph

Sets

Further Analysis

Heart Rate Distribution

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