Upper Body, Core - Carry, Rotation ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Tuesday, 01 July 2025

Daily Workout

Upper Body, Core

- Carry, Rotation

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Jump Rope🌐

60-300s total

Jumping Jacks🌐

60-300s total

Face Pulls🌐

10 reps total

Inch Worms w/ Pushup🌐

10 reps total

Pullover Dead Bug🌐

10 reps total
☆ Hold the peak of each rep for 3s.
Last: 15#

Forward/Backward Bounds🌐

30-60s total (ea. side)

Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

One-Hand Farmer's Carry🌐

4 sets of 15-30s (ea. side)

Two-Hand Overhead Carry🌐

4 sets of 15-30s
First time? Take it easy working the new movement and focus on your form.

One-Arm Lat Pulldowns🌐

2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

Parallel Dips🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Chest Fly🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Plank Knee to Opposite Elbow🌐

4 sets of 15-30s

Hand Plank Thread the Needle🌐

2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.

One-Leg Forearm Plank🌐

4 sets of 15-30s holds (ea. side)
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Forearm Balance🌐

4 sets of 15-30s holds

Cow Face Arms Stretch🌐

Hold for 30-60s total (ea. side)

Bound Forward Fold🌐

Hold for 30-60s total (ea. side)

One-Leg Eight-Limbed Stretch🌐

Hold for 30-60s total (ea. side)

Devotional Warrior🌐

Hold for 30-60s total (ea. side)

Floating Thunderbolt Stretch🌐

Hold for 30-60s total (ea. side)

Eagle Arms Stretch🌐

Hold for 30-60s total (ea. side)

Banded Lat Stretch🌐

Hold for 30-60s total (ea. side)

Gratitude Affirmations🌐

Hold for 300s total

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© 2022-2025 Graham Scanlon

Debug Logs
06/29/2025: Building workout with options WorkoutsPerWeek=6
06/29/2025: Returning old workout
06/10/2024: Building workout with options WorkoutsPerWeek=6
06/10/2024: Returning no workout
12/04/2024: Building workout with options WorkoutsPerWeek=6
12/04/2024: Returning old workout
07/01/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, 11]
[ErectorSpinae, 6]
[Obliques, 8]
[HipFlexors, -19]
[GluteMax, -14]
[Hamstrings, -12]
[Quadriceps, -21]
[Pectorals, 8]
[Trapezius, -5]
[LatissimusDorsi, 3]
[Forearms, -14]
[GluteMedMin, -12]
[HipAdductors, -10]
[Calves, -4]
[Biceps, -9]
[Triceps, -23]
[RotatorCuffs, -2]
[SerratusAnterior, -1]
[Rhomboids, -15]
[FrontDelt, -2]
[LatDelt, -15]
[RearDelt, -11]
[TibialisAnterior, -7]
Weekly muscles TUL:
[Abdominals, 41]
[ErectorSpinae, 36]
[Obliques, 38]
[HipFlexors, 11]
[GluteMax, 16]
[Hamstrings, 18]
[Quadriceps, 9]
[Pectorals, 38]
[Trapezius, 25]
[LatissimusDorsi, 33]
[Forearms, 16]
[GluteMedMin, 18]
[HipAdductors, 20]
[Calves, 26]
[Biceps, 21]
[Triceps, 7]
[RotatorCuffs, 28]
[SerratusAnterior, 29]
[Rhomboids, 15]
[FrontDelt, 28]
[LatDelt, 15]
[RearDelt, 19]
[TibialisAnterior, 23]
Mobility targets:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Strength targets:
[Abdominals, 120..160]
[ErectorSpinae, 110..150]
[Obliques, 100..140]
[HipFlexors, 90..130]
[GluteMax, 90..130]
[Hamstrings, 80..120]
[Quadriceps, 80..120]
[Pectorals, 80..120]
[Trapezius, 80..120]
[LatissimusDorsi, 80..120]
[Forearms, 70..110]
[GluteMedMin, 60..100]
[HipAdductors, 60..100]
[Calves, 50..90]
[Biceps, 40..80]
[Triceps, 40..80]
[RotatorCuffs, 30..70]
[SerratusAnterior, 30..70]
[Rhomboids, 30..70]
[FrontDelt, 20..60]
[LatDelt, 20..60]
[RearDelt, 20..60]
[TibialisAnterior, 10..50]
Flexibility targets:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
07/01/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Abdominals, 3]
[ErectorSpinae, 3]
[Obliques, 3]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 2]
[Trapezius, 0]
[LatissimusDorsi, 1]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 0]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 0]
Muscle targets TUL for Core:
[Abdominals, 42]
[ErectorSpinae, 37]
[Obliques, 39]
[HipFlexors, 11]
[GluteMax, 16]
[Hamstrings, 18]
[Quadriceps, 9]
[Pectorals, 38]
[Trapezius, 25]
[LatissimusDorsi, 33]
[Forearms, 16]
[GluteMedMin, 18]
[HipAdductors, 20]
[Calves, 26]
[Biceps, 21]
[Triceps, 7]
[RotatorCuffs, 28]
[SerratusAnterior, 29]
[Rhomboids, 15]
[FrontDelt, 28]
[LatDelt, 15]
[RearDelt, 19]
[TibialisAnterior, 23]
Muscle groups for Functional:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, Neck, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth
Muscle groups for Accessory:
LatissimusDorsi, Pectorals
Muscle targets RDA for Accessory:
[Abdominals, -2]
[ErectorSpinae, -3]
[Obliques, -2]
[HipFlexors, -1]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 2]
[Trapezius, 1]
[LatissimusDorsi, 1]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, -1]
[Calves, 0]
[Biceps, 1]
[Triceps, 1]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[Rhomboids, 1]
[FrontDelt, 1]
[LatDelt, 1]
[RearDelt, 1]
[TibialisAnterior, 0]
Muscle targets TUL for Accessory:
[Abdominals, 37]
[ErectorSpinae, 32]
[Obliques, 34]
[HipFlexors, 10]
[GluteMax, 16]
[Hamstrings, 18]
[Quadriceps, 9]
[Pectorals, 39]
[Trapezius, 26]
[LatissimusDorsi, 34]
[Forearms, 16]
[GluteMedMin, 18]
[HipAdductors, 19]
[Calves, 26]
[Biceps, 22]
[Triceps, 8]
[RotatorCuffs, 28]
[SerratusAnterior, 29]
[Rhomboids, 16]
[FrontDelt, 29]
[LatDelt, 16]
[RearDelt, 20]
[TibialisAnterior, 23]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, FrontDelt, LatDelt, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, SerratusAnterior
Muscle targets RDA for WarmupActivation:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for WarmupActivation:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle groups for WarmupPotentiation:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, FrontDelt, LatDelt, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, SerratusAnterior
Muscle groups for WarmupRaise:
Abdominals, Obliques, ErectorSpinae, GluteMax, GluteMedMin, Glutes, Hamstrings, Quadriceps, FrontDelt, LatDelt, RearDelt, Deltoids, Pectorals, Trapezius, LatissimusDorsi, HipFlexors, HipAdductors, Biceps, Triceps, Calves, Forearms, Rhomboids, RotatorCuffs, SerratusAnterior, TibialisAnterior
Muscle groups for CooldownStabilization:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, Neck, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth
Muscle groups for CooldownStretching:
Abdominals, Obliques, ErectorSpinae, Quadriceps, Calves, Hamstrings, HipAdductors, HipFlexors, Triceps, Forearms, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, RotatorCuffs, SerratusAnterior, TibialisAnterior, PelvicFloor, Nose, VocalCords, Eyes, Neck, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth
Muscle targets RDA for CooldownStretching:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for CooldownStretching:
[Abdominals, 1]
[Obliques, 1]
[ErectorSpinae, 1]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 1]
[Hamstrings, 1]
[Quadriceps, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 1]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[HipFlexors, 1]
[HipAdductors, 1]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle groups for CooldownRelaxation:
Mind, Diaphragm