Upper Body, Core - Carry, Rotation ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 02 February 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.

Toe Taps🌐

Hold for 60-300s total

Jumping Jacks🌐

Hold for 60-300s total

Plié Pulse to Passé🌐

30s total

Cobra Pushups🌐

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

Glute Bridge w/ Reach🌐

10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.

Arm Circles🌐

30s total

Thoracic Spine Extension🌐

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

Vertical Jumps🌐

Hold for 30-60s total

Workout

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

One-Hand Rack Carry🌐

4 sets of 15-30s (ea. side)
Last: 40#

Hammer Curl🌐

2 sets of 12-15 reps (ea. side)
Last: 20#

Pullover🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Last: 25#

Quadruped Plank🌐

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

Cooldown

Remember to breathe. Expand your awareness.

Locust🌐

Hold for 30-60s total

Bound Lizard Stretch🌐

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

Plow Stretch🌐

Hold for 30-60s total

Reverse Warrior🌐

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

Forearm Tiger Stretch🌐

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

Reading🌐

Hold for 300s total

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Debug Logs
02/02/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Abdominals, -92]
[ErectorSpinae, -94]
[Obliques, -96]
[HipFlexors, -16]
[GluteMax, -2]
[Hamstrings, -10]
[Quadriceps, -1]
[Pectorals, 4]
[Trapezius, -1]
[LatissimusDorsi, -21]
[Forearms, 0]
[GluteMedMin, -12]
[HipAdductors, -8]
[Calves, -7]
[Biceps, 0]
[Triceps, -22]
[RotatorCuffs, -11]
[SerratusAnterior, -1]
[Rhomboids, -15]
[FrontDelt, -6]
[LatDelt, -3]
[RearDelt, -11]
[TibialisAnterior, -4]
Weekly muscles TUL:
[Abdominals, 18]
[ErectorSpinae, 6]
[Obliques, -6]
[HipFlexors, 14]
[GluteMax, 28]
[Hamstrings, 20]
[Quadriceps, 29]
[Pectorals, 34]
[Trapezius, 29]
[LatissimusDorsi, 9]
[Forearms, 30]
[GluteMedMin, 18]
[HipAdductors, 22]
[Calves, 23]
[Biceps, 30]
[Triceps, 8]
[RotatorCuffs, 19]
[SerratusAnterior, 29]
[Rhomboids, 15]
[FrontDelt, 24]
[LatDelt, 27]
[RearDelt, 19]
[TibialisAnterior, 26]
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]
02/02/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Abdominals, 1]
[ErectorSpinae, 1]
[Obliques, 1]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 1]
[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, 19]
[ErectorSpinae, 7]
[Obliques, -5]
[HipFlexors, 14]
[GluteMax, 28]
[Hamstrings, 20]
[Quadriceps, 29]
[Pectorals, 34]
[Trapezius, 29]
[LatissimusDorsi, 9]
[Forearms, 30]
[GluteMedMin, 18]
[HipAdductors, 22]
[Calves, 23]
[Biceps, 30]
[Triceps, 8]
[RotatorCuffs, 19]
[SerratusAnterior, 29]
[Rhomboids, 15]
[FrontDelt, 24]
[LatDelt, 27]
[RearDelt, 19]
[TibialisAnterior, 26]
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, Heart, Occipitals
Muscle groups for Accessory:
Forearms, Biceps, Pectorals
Muscle targets RDA for Accessory:
[Abdominals, -1]
[ErectorSpinae, -1]
[Obliques, -1]
[HipFlexors, 0]
[GluteMax, 0]
[Hamstrings, 0]
[Quadriceps, 0]
[Pectorals, 1]
[Trapezius, 1]
[LatissimusDorsi, 1]
[Forearms, 0]
[GluteMedMin, 0]
[HipAdductors, 0]
[Calves, 0]
[Biceps, 1]
[Triceps, 1]
[RotatorCuffs, 1]
[SerratusAnterior, 1]
[Rhomboids, 1]
[FrontDelt, 1]
[LatDelt, 1]
[RearDelt, 1]
[TibialisAnterior, 0]
Muscle targets TUL for Accessory:
[Abdominals, 17]
[ErectorSpinae, 5]
[Obliques, -7]
[HipFlexors, 14]
[GluteMax, 28]
[Hamstrings, 20]
[Quadriceps, 29]
[Pectorals, 35]
[Trapezius, 30]
[LatissimusDorsi, 10]
[Forearms, 30]
[GluteMedMin, 18]
[HipAdductors, 22]
[Calves, 23]
[Biceps, 31]
[Triceps, 9]
[RotatorCuffs, 20]
[SerratusAnterior, 30]
[Rhomboids, 16]
[FrontDelt, 25]
[LatDelt, 28]
[RearDelt, 20]
[TibialisAnterior, 26]
Muscle groups for WarmupActivationMobilization:
Abdominals, Obliques, ErectorSpinae, Forearms, RotatorCuffs, FrontDelt, LatDelt, RearDelt, Triceps, Biceps, LatissimusDorsi, Trapezius, Rhomboids, Pectorals, SerratusAnterior
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, 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 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, Heart, Occipitals
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