Upper Body Pull, Core - Horizontal Pull, Vertical Pull ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 05 October 2025

Daily Workout

Upper Body Pull, Core

- Horizontal Pull, Vertical Pull

Warmup

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

Hula Hoop🌐

60-300s total
▼

Butt Kicks🌐

60-300s total
▼

Hundreds L3🌐

30s total
▼

Sumo Cat/Cow🌐

10 reps total
☆ Hold the peak of each rep for 3s.
▼

Vertical Jumps🌐

30-60s total
▼
It's time to deload! Scale down the intensity of your workout by ~50%. Use this week to recover from soreness, fatigue, and inflammation by reducing the strain placed upon your body.

Workout

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.

Forearm Plank w/ Alternating Reach🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Balancing Table Stretch🌐

4 sets of 15-30s holds (ea. side)
▼

Reclined Cow Face Legs Stretch🌐

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

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

Hold for 30-60s total (ea. side)
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Cat/Cow Stretch🌐

30-60s total
▼

Couch Stretch🌐

Hold for 30-60s total (ea. side)
▼

Camel Stretch w/ Eagle Arms🌐

Hold for 30-60s total (ea. side)
▼

Gardening🌐

Hold for 300s total
▼
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Debug Logs 
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
10/05/2025: Returning old workout
10/05/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 7]
[Abdominals, -18]
[ErectorSpinae, -15]
[HipFlexors, -8]
[GluteMax, -23]
[Hamstrings, -16]
[Quadriceps, -17]
[Pectorals, 8]
[Trapezius, -3]
[LatissimusDorsi, -7]
[Forearms, -2]
[GluteMedMin, -20]
[HipAdductors, -7]
[Calves, -2]
[Biceps, -3]
[Triceps, -25]
[RotatorCuffs, -3]
[SerratusAnterior, -31]
[Rhomboids, -12]
[FrontDelt, -16]
[LatDelt, -18]
[RearDelt, -13]
[TibialisAnterior, -5]
Weekly muscles TUL:
[Obliques, 51]
[Abdominals, 25]
[ErectorSpinae, 28]
[HipFlexors, 35]
[GluteMax, 20]
[Hamstrings, 27]
[Quadriceps, 26]
[Pectorals, 51]
[Trapezius, 40]
[LatissimusDorsi, 36]
[Forearms, 42]
[GluteMedMin, 24]
[HipAdductors, 37]
[Calves, 41]
[Biceps, 40]
[Triceps, 18]
[RotatorCuffs, 40]
[SerratusAnterior, 12]
[Rhomboids, 31]
[FrontDelt, 27]
[LatDelt, 25]
[RearDelt, 30]
[TibialisAnterior, 39]
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:
[Obliques, 120..160]
[Abdominals, 110..150]
[ErectorSpinae, 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]
10/05/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 24]
[Abdominals, -14]
[ErectorSpinae, -11]
[HipFlexors, -8]
[GluteMax, -23]
[Hamstrings, -16]
[Quadriceps, -17]
[Pectorals, 0]
[Trapezius, -3]
[LatissimusDorsi, -7]
[Forearms, -2]
[GluteMedMin, -20]
[HipAdductors, -7]
[Calves, -2]
[Biceps, -3]
[Triceps, -25]
[RotatorCuffs, -3]
[SerratusAnterior, -31]
[Rhomboids, -12]
[FrontDelt, -16]
[LatDelt, -18]
[RearDelt, -13]
[TibialisAnterior, -5]
Muscle targets TUL for Core:
[Obliques, 48]
[Abdominals, 25]
[ErectorSpinae, 28]
[HipFlexors, 35]
[GluteMax, 20]
[Hamstrings, 27]
[Quadriceps, 26]
[Pectorals, 48]
[Trapezius, 40]
[LatissimusDorsi, 36]
[Forearms, 42]
[GluteMedMin, 24]
[HipAdductors, 37]
[Calves, 41]
[Biceps, 40]
[Triceps, 18]
[RotatorCuffs, 40]
[SerratusAnterior, 12]
[Rhomboids, 31]
[FrontDelt, 27]
[LatDelt, 25]
[RearDelt, 30]
[TibialisAnterior, 39]
Muscle targets RDA for Accessory:
[Obliques, -24]
[Abdominals, -23]
[ErectorSpinae, -20]
[HipFlexors, -14]
[GluteMax, -23]
[Hamstrings, -16]
[Quadriceps, -17]
[Pectorals, 0]
[Trapezius, 9]
[LatissimusDorsi, 5]
[Forearms, 6]
[GluteMedMin, -20]
[HipAdductors, -7]
[Calves, -2]
[Biceps, 9]
[Triceps, -25]
[RotatorCuffs, 5]
[SerratusAnterior, -31]
[Rhomboids, 0]
[FrontDelt, -16]
[LatDelt, -18]
[RearDelt, -1]
[TibialisAnterior, -5]
Muscle targets TUL for Accessory:
[Obliques, 24]
[Abdominals, -2]
[ErectorSpinae, 1]
[HipFlexors, 7]
[GluteMax, -1]
[Hamstrings, 5]
[Quadriceps, 4]
[Pectorals, 29]
[Trapezius, 18]
[LatissimusDorsi, 14]
[Forearms, 20]
[GluteMedMin, 2]
[HipAdductors, 15]
[Calves, 19]
[Biceps, 18]
[Triceps, -3]
[RotatorCuffs, 18]
[SerratusAnterior, -9]
[Rhomboids, 9]
[FrontDelt, 5]
[LatDelt, 3]
[RearDelt, 8]
[TibialisAnterior, 17]
Muscle groups for WarmupActivation:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, RearDelt, Biceps, LatissimusDorsi, Trapezius, Rhomboids
Muscle targets RDA for WarmupActivation:
[Abdominals, 24]
[Obliques, 24]
[ErectorSpinae, 24]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 24]
[Hamstrings, 24]
[Quadriceps, 24]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 24]
[Pectorals, 24]
[Trapezius, 24]
[LatissimusDorsi, 24]
[HipFlexors, 24]
[HipAdductors, 24]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for WarmupActivation:
[Abdominals, 48]
[Obliques, 48]
[ErectorSpinae, 48]
[GluteMax, 24]
[GluteMedMin, 24]
[Glutes, 48]
[Hamstrings, 48]
[Quadriceps, 48]
[FrontDelt, 24]
[LatDelt, 24]
[RearDelt, 24]
[Deltoids, 48]
[Pectorals, 48]
[Trapezius, 48]
[LatissimusDorsi, 48]
[HipFlexors, 48]
[HipAdductors, 48]
[Biceps, 24]
[Triceps, 24]
[Calves, 24]
[Forearms, 24]
[Rhomboids, 24]
[RotatorCuffs, 24]
[SerratusAnterior, 24]
[TibialisAnterior, 24]
Muscle groups for WarmupPotentiation:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, RearDelt, Biceps, LatissimusDorsi, Trapezius, Rhomboids
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, CervicalSpine, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth, Tongue, LumbarSpine, Hands, Feet
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, CervicalSpine, Diaphragm, Throat, Mind, Face, Intercostals, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt, Heart, Suboccipitals, Mouth, Tongue, LumbarSpine, Hands, Feet
Muscle targets RDA for CooldownStretching:
[Abdominals, 24]
[Obliques, 24]
[ErectorSpinae, 24]
[GluteMax, 0]
[GluteMedMin, 0]
[Glutes, 24]
[Hamstrings, 24]
[Quadriceps, 24]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[Deltoids, 24]
[Pectorals, 24]
[Trapezius, 24]
[LatissimusDorsi, 24]
[HipFlexors, 24]
[HipAdductors, 24]
[Biceps, 0]
[Triceps, 0]
[Calves, 0]
[Forearms, 0]
[Rhomboids, 0]
[RotatorCuffs, 0]
[SerratusAnterior, 0]
[TibialisAnterior, 0]
Muscle targets TUL for CooldownStretching:
[Abdominals, 48]
[Obliques, 48]
[ErectorSpinae, 48]
[GluteMax, 24]
[GluteMedMin, 24]
[Glutes, 48]
[Hamstrings, 48]
[Quadriceps, 48]
[FrontDelt, 24]
[LatDelt, 24]
[RearDelt, 24]
[Deltoids, 48]
[Pectorals, 48]
[Trapezius, 48]
[LatissimusDorsi, 48]
[HipFlexors, 48]
[HipAdductors, 48]
[Biceps, 24]
[Triceps, 24]
[Calves, 24]
[Forearms, 24]
[Rhomboids, 24]
[RotatorCuffs, 24]
[SerratusAnterior, 24]
[TibialisAnterior, 24]
Muscle groups for CooldownRelaxation:
Mind, Diaphragm