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Fri 14th Mar 2025 at 3:51am by quimby

Cross > Strength
  • Time
    1:36:00
  • Cals
    246
  • BPM
    86
  • %MHR
    46.8
  • Surface
    Indoor

Notes & Comments

GYM

Friday 14/03/25
===============
5 minutes cardio

Wall Angels x 8
Worlds Greatest Stretch x 5 rotations each side
Butchers Block Stretch x 20 seconds
Pigeon
---
Box Jump
3 x 3
2 plates or step
15/15
888
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 - WARMUP
15 3

17.5 2

Barbell Push Press - MAIN
4 4 4 120x
20-25kg
21 4
21.5 4

22.5 4 YES Hard but I did it.

---
Bent-Over Barbell Row - WARMUP
15 3

20 3

Bent-Over Barbell Row - MAIN
RPE 7
6 6 6 120s
22.5 6
25 66 didn’t feel like such good form but not incredibly hard
---
Cable Single Arm Seated Row
10 10 10 120s
RPE 7-8
12.5 101010
Did Nicky cable pull
---
Hamstring Curl
10 10 10
RPE 7-8
18 10
19.1

---
Cable pull
12.5 8 8
14.7 done in main
—-
Nicky's kettlebell twist
12 12
12

---
Nicky's ball throw
6 12

6

Plus the actual exercise, more of a twist x 2
Bird dogs 10x2

Multigraph

  • HR
Multi Graph Loading...
mi ( to ) | /mi | bpm

Sets

Set Exercise Repetitions Duration Weight (kg) Rest
1 curl, bench_press 12 1:03 0.0 34
2 deadlift, curl 5 1:15 0.0 5
3 curl, bench_press 10 1:53 0.0 1:15
4 curl, bench_press 8 1:55 0.0 47
5 curl, bench_press 2 1:44 0.0 1:34
6 curl, bench_press 8 35 0.0 1:04
7 curl, bench_press 8 28 0.0 51
8 curl, bench_press 8 29 0.0 4:31
9 bench_press, shoulder_press 3 26 15.0 1:19
10 bench_press, shoulder_press 2 21 17.5 3:03
11 curl, bench_press 4 38 21.0 2:12
12 curl, bench_press 4 40 21.5 1:54
13 curl, bench_press 4 41 22.5 3:42
14 row, curl 3 21 15.0 53
15 row, curl 3 22 20.0 2:30
16 pull_up, bench_press 6 30 22.5 2:36
17 row, curl 6 35 25.0 2:11
18 bench_press, shoulder_press 6 37 25.0 4:47
19 row, curl 9 38 25.0 5
20 curl, bench_press 10 45 12.5 2:15
21 curl, bench_press 10 1:14 12.5 1:56
22 curl, bench_press 10 1:15 12.5 3:29
23 curl, bench_press 10 42 18.0 2:04
24 curl, bench_press 10 45 18.0 2:12
25 curl, bench_press 10 39 18.0 3:28
26 curl, bench_press 12 2:09 12.0 1:58
27 deadlift, curl 12 2:07 12.0 2:02
28 curl, bench_press 12 1:27 6.0 1:57
29 curl, bench_press 12 1:09 6.0 57
30 curl, bench_press 12 1:29 6.0 54
31 curl, bench_press 12 1:28 6.0 59
32 curl, bench_press 10 1:17 0.0 2:57
33 curl, bench_press 10 1:22 0.0 3

Further Analysis

  • Heart Rate Distribution

    86 avge / 144 max Delete HR Trace
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