Debug Logs
06/09/2024: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -108]
[ErectorSpinae, -114]
[Obliques, -93]
[HipFlexors, -43]
[GluteMax, 1]
[Hamstrings, -9]
[Quadriceps, 7]
[Pectorals, -11]
[Trapezius, -9]
[LatissimusDorsi, -15]
[Forearms, -6]
[GluteMedMin, 2]
[HipAdductors, -2]
[Calves, 2]
[Biceps, -8]
[Triceps, -11]
[RotatorCuffs, -3]
[SerratusAnterior, -10]
[Rhomboids, -13]
[FrontDelt, -8]
[LatDelt, -1]
[RearDelt, -19]
[TibialisAnterior, 1]
Weekly muscles TUL:
[Abdominals, 2]
[ErectorSpinae, -14]
[Obliques, -3]
[HipFlexors, -13]
[GluteMax, 31]
[Hamstrings, 21]
[Quadriceps, 37]
[Pectorals, 19]
[Trapezius, 21]
[LatissimusDorsi, 15]
[Forearms, 24]
[GluteMedMin, 32]
[HipAdductors, 28]
[Calves, 32]
[Biceps, 22]
[Triceps, 19]
[RotatorCuffs, 27]
[SerratusAnterior, 20]
[Rhomboids, 17]
[FrontDelt, 22]
[LatDelt, 29]
[RearDelt, 11]
[TibialisAnterior, 31]
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..240]
[ErectorSpinae, 110..220]
[Obliques, 100..200]
[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]
06/09/2024: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae, HipFlexors
Muscle targets RDA for Core:
[Abdominals, 1]
[ErectorSpinae, 1]
[Obliques, 1]
[HipFlexors, 1]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 2]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, 0]
[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, 3]
[ErectorSpinae, -13]
[Obliques, -2]
[HipFlexors, -12]
[GluteMax, 31]
[Hamstrings, 21]
[Quadriceps, 37]
[Pectorals, 19]
[Trapezius, 21]
[LatissimusDorsi, 15]
[Forearms, 24]
[GluteMedMin, 32]
[HipAdductors, 28]
[Calves, 32]
[Biceps, 22]
[Triceps, 19]
[RotatorCuffs, 27]
[SerratusAnterior, 20]
[Rhomboids, 17]
[FrontDelt, 22]
[LatDelt, 29]
[RearDelt, 11]
[TibialisAnterior, 31]
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, Intercostal, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt
Muscle targets RDA for Accessory:
[Abdominals, 0]
[ErectorSpinae, 0]
[Obliques, 0]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 1]
[Pectorals, 0]
[Trapezius, 0]
[LatissimusDorsi, -1]
[Forearms, 1]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 0]
[Triceps, 0]
[RotatorCuffs, 1]
[SerratusAnterior, 0]
[Rhomboids, 1]
[FrontDelt, 0]
[LatDelt, 0]
[RearDelt, 0]
[TibialisAnterior, 0]
Muscle targets TUL for Accessory:
[Abdominals, 2]
[ErectorSpinae, -14]
[Obliques, -3]
[HipFlexors, -13]
[GluteMax, 31]
[Hamstrings, 21]
[Quadriceps, 37]
[Pectorals, 19]
[Trapezius, 21]
[LatissimusDorsi, 14]
[Forearms, 25]
[GluteMedMin, 32]
[HipAdductors, 28]
[Calves, 32]
[Biceps, 22]
[Triceps, 19]
[RotatorCuffs, 28]
[SerratusAnterior, 20]
[Rhomboids, 18]
[FrontDelt, 22]
[LatDelt, 29]
[RearDelt, 11]
[TibialisAnterior, 31]
Muscle groups for PrehabStrengthening:
None
Muscle groups for PrehabStrengthening:
PelvicFloor
Muscle groups for PrehabStrengthening:
Neck
Muscle groups for WarmupActivationMobilization:
Abdominals, Obliques, ErectorSpinae, HipFlexors, Forearms, RotatorCuffs, RearDelt, Biceps, LatissimusDorsi, Trapezius, Rhomboids
Muscle targets RDA for WarmupActivationMobilization:
[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 WarmupActivationMobilization:
[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, HipFlexors, 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 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, Intercostal, ThoracicSpine, ITBand, Skin, GluteMax, GluteMed, GluteMin, FrontDelt, LatDelt, RearDelt
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 Mindfulness:
Mind
