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Fri 29th Nov 2024 at 3:16am by quimby

Cross > Strength

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Time
1:46:31
Pacing
0%
Cals
263
BPM
81
%MHR
44
B/mi
INF
Surface
Indoor

indoor

Notes & Comments

GYM

Friday 29/11/24
===============
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
15/15 not quite ready for higher
777

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 not great felt myself leaning forwards on toes.

23.5 (2 x 2.5, 2 x 1.25, 2 x 0.5) 5

25 (4 x 2.5)
24 1 then it went to pot, even after I took 1.5 off.

Keep head looking up and boobs to jesus
big breath, BRACE
---
Lateral Box Step-up
666
20”
6 6 6
This is so hard. I can do it much better at home with 12” box. But I’ll keep trying at gym too.

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 6
14 77
Just weak and feeble

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

---
Single Arm Single Leg Cable Row
888 150
10.2 - 12.5
12.5

10.2 8 8 8

8 each side
Working arm is opposite to leg on the floor
---
Hamstring Curl
10 8 6 120
Foot thing on hole 5
Side thing on hole 1
15.1 10
18 8
23 6 heels don’t reach bum at this weight

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

Sets

Set	Exercise	Repetitions	Duration	Weight (kg)	Rest
1	flye, curl	12	1:04	0.0	1:02
2	curl, bench_press	5	1:13	0.0	1:37
3	curl, bench_press	8	1:25	0.0	52
4	curl, bench_press	5	43	0.0	2:06
5	curl, bench_press	7	32	0.0	1:52
6	cardio, squat	7	32	0.0	1:24
7	curl, bench_press	7	30	0.0	7:51
8	curl, bench_press	5	37	21.0	1:57
9	curl, bench_press	5	47	23.5	1:53
10	bench_press, shoulder_press	5	59	23.5	4:19
11	curl, bench_press	6	1:26	0.0	1:32
12	squat, curl	6	1:32	0.0	1:56
13	curl, bench_press	6	1:34	0.0	4:47
14	curl, bench_press	6	58	15.0	1:40
15	pull_up, curl	7	1:00	14.0	2:18
16	pull_up, curl	7	56	14.0	4:22
17	curl, bench_press	8	45	27.0	1:49
18	bench_press, shoulder_press	8	41	25.0	1:47
19	curl, bench_press	8	41	25.0	1:51
20	curl, bench_press	8	40	25.0	1:43
21	curl, bench_press	8	1:15	10.0	1:50
22	curl, bench_press	8	1:08	10.0	1:34
23	curl, bench_press	8	1:15	10.0	2:29
24	curl, bench_press	10	48	15.0	1:49
25	curl, bench_press	8	34	18.0	2:28
26	curl, bench_press	6	37	23.0	4:36
27	row, curl	8	1:15	12.5	1:20
28	curl, bench_press	8	1:18	12.5	2:10
29	curl, bench_press	12	1:59	12.0	1:27
30	deadlift, curl	12	1:59	12.0	2:30
31	curl, bench_press	12	1:15	6.0	2:27
32	curl, bench_press	12	1:11	6.0	5

Heart

81/127max

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