Debug Logs
10/03/2025: Building workout with options WorkoutsPerWeek=6
Weeks of data: 11.857142857142858
Weekly muscles RDA:
[Obliques, 5]
[Abdominals, -19]
[ErectorSpinae, -15]
[HipFlexors, 0]
[GluteMax, -23]
[Hamstrings, -16]
[Quadriceps, -12]
[Pectorals, 10]
[Trapezius, -5]
[LatissimusDorsi, -13]
[Forearms, -3]
[GluteMedMin, -17]
[HipAdductors, -4]
[Calves, -7]
[Biceps, -4]
[Triceps, -28]
[RotatorCuffs, -9]
[SerratusAnterior, -39]
[Rhomboids, -17]
[FrontDelt, -15]
[LatDelt, -18]
[RearDelt, -14]
[TibialisAnterior, -6]
Weekly muscles TUL:
[Obliques, 49]
[Abdominals, 24]
[ErectorSpinae, 28]
[HipFlexors, 43]
[GluteMax, 20]
[Hamstrings, 27]
[Quadriceps, 31]
[Pectorals, 53]
[Trapezius, 38]
[LatissimusDorsi, 30]
[Forearms, 41]
[GluteMedMin, 27]
[HipAdductors, 40]
[Calves, 36]
[Biceps, 39]
[Triceps, 15]
[RotatorCuffs, 34]
[SerratusAnterior, 4]
[Rhomboids, 26]
[FrontDelt, 28]
[LatDelt, 25]
[RearDelt, 29]
[TibialisAnterior, 38]
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]
10/03/2025: Returning on day workout
Muscle groups for Core:
Abdominals, Obliques, ErectorSpinae
Muscle targets RDA for Core:
[Obliques, 9]
[Abdominals, -15]
[ErectorSpinae, -11]
[HipFlexors, 0]
[GluteMax, -23]
[Hamstrings, -16]
[Quadriceps, -12]
[Pectorals, 10]
[Trapezius, -5]
[LatissimusDorsi, -13]
[Forearms, -3]
[GluteMedMin, -17]
[HipAdductors, -4]
[Calves, -7]
[Biceps, -4]
[Triceps, -28]
[RotatorCuffs, -9]
[SerratusAnterior, -39]
[Rhomboids, -17]
[FrontDelt, -15]
[LatDelt, -18]
[RearDelt, -14]
[TibialisAnterior, -6]
Muscle targets TUL for Core:
[Obliques, 48]
[Abdominals, 24]
[ErectorSpinae, 28]
[HipFlexors, 43]
[GluteMax, 20]
[Hamstrings, 27]
[Quadriceps, 31]
[Pectorals, 48]
[Trapezius, 38]
[LatissimusDorsi, 30]
[Forearms, 41]
[GluteMedMin, 27]
[HipAdductors, 40]
[Calves, 36]
[Biceps, 39]
[Triceps, 15]
[RotatorCuffs, 34]
[SerratusAnterior, 4]
[Rhomboids, 26]
[FrontDelt, 28]
[LatDelt, 25]
[RearDelt, 29]
[TibialisAnterior, 38]
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, 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 Accessory:
Pectorals
Muscle targets RDA for Accessory:
[Obliques, -7]
[Abdominals, -31]
[ErectorSpinae, -27]
[HipFlexors, -18]
[GluteMax, -23]
[Hamstrings, -22]
[Quadriceps, -18]
[Pectorals, 22]
[Trapezius, 7]
[LatissimusDorsi, -7]
[Forearms, -7]
[GluteMedMin, -17]
[HipAdductors, -10]
[Calves, -13]
[Biceps, 2]
[Triceps, -22]
[RotatorCuffs, -5]
[SerratusAnterior, -45]
[Rhomboids, -11]
[FrontDelt, -3]
[LatDelt, -6]
[RearDelt, -2]
[TibialisAnterior, -6]
Muscle targets TUL for Accessory:
[Obliques, 37]
[Abdominals, 12]
[ErectorSpinae, 16]
[HipFlexors, 25]
[GluteMax, 20]
[Hamstrings, 21]
[Quadriceps, 25]
[Pectorals, 48]
[Trapezius, 38]
[LatissimusDorsi, 24]
[Forearms, 29]
[GluteMedMin, 27]
[HipAdductors, 34]
[Calves, 30]
[Biceps, 33]
[Triceps, 9]
[RotatorCuffs, 30]
[SerratusAnterior, -14]
[Rhomboids, 20]
[FrontDelt, 28]
[LatDelt, 25]
[RearDelt, 29]
[TibialisAnterior, 38]
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, 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, 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, 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
