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Thu 27th Mar 2025 at 6:45am by pjlovr25

Cross > Strength
  • Time
    23:00
  • Pacing
    0%
  • Cals
    95
  • BPM
    97
  • %MHR
    51.8
  • B/mi
    INF
  • Surface
    Indoor

Notes & Comments

Strength - week 4 - Thu
Warm-up squat:
1@ 30kg
Squat
2x 5 @30kg
Lat pull down
3x 10 @12kg
Tricep extension
3x 12 @12kg
DB bicep curl
3x 12 @5kg
3x
10 Russian twist @2.5kg
10 Sit-up
10 Bicycle Crunch
30sec plank

Sets

Set Exercise Repetitions Duration Weight (kg) Rest
1 run, run, run 0 30 0.0 0
2 hip_raise, hip_raise, hip_raise 5 11 12.0 10
3 squat, squat, squat 2 7 12.0 10
4 hip_raise, hip_raise, hip_raise 5 12 12.0 10
5 squat, squat, squat 4 8 12.0 10
6 hip_raise, hip_raise, hip_raise 6 11 12.0 10
7 squat, squat, squat 6 7 12.0 10
8 squat, squat, squat 6 7 12.0 0
9 squat, squat, squat 1 21 30.0 34
10 squat, squat, squat 6 30 30.0 30
11 squat, squat, squat 5 30 30.0 30
12 squat, squat, squat 5 2:34 30.0 0
13 pull_up, pull_up, pull_up 10 22 12.0 30
14 pull_up, pull_up, pull_up 9 21 12.0 30
15 pull_up, pull_up, pull_up 9 22 12.0 30
16 pull_up, pull_up, pull_up 9 16 12.0 0
17 triceps_extension, triceps_extension, triceps_extension 12 22 12.0 30
18 triceps_extension, triceps_extension, triceps_extension 11 21 12.0 30
19 triceps_extension, triceps_extension, triceps_extension 12 24 12.0 30
20 triceps_extension, triceps_extension, triceps_extension 12 38 12.0 0
21 curl, curl, curl 11 23 5.0 30
22 curl, curl, curl 11 25 5.0 30
23 curl, curl, curl 11 25 5.0 30
24 curl, curl, curl 11 57 5.0 0
25 core, core, core 6 17 2.5 0
26 sit_up, sit_up, sit_up 10 29 2.5 0
27 crunch, crunch, crunch 6 17 2.5 0
28 plank, plank, plank 0 30 2.5 10
29 core, core, core 5 16 2.5 0
30 sit_up, sit_up, sit_up 10 27 2.5 0
31 crunch, crunch, crunch 10 18 2.5 0
32 plank, plank, plank 0 30 2.5 10
33 core, core, core 5 16 2.5 0
34 sit_up, sit_up, sit_up 9 28 2.5 0
35 crunch, crunch, crunch 6 18 2.5 0
36 plank, plank, plank 0 30 2.5 0
37 run, run, run 0 16 2.5 0

Heart

97/118max
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