Activity 2023‑07‑15

Description

Improved Anytime Training

improved training from 2023-07-11, based on 2022-12-26

Notes:
- going higher with each machine
- most of the reps were just 13-14
- hip abductor cannot go higher, so 20 reps
- biceps curl only 10x, because of 60lbs (aim for 15 long-term)

Note

warmup run 100cal
planks 2:00/30s/1min

10 exercises Street Workout:
- 11x pull-ups (+1)
- 25x squats
- 25x push-ups
- 2x 25x lunges with 4kg weight
- 11x chin-ups (+1)
- 20x squats on BOSU
- 30 secs rope
- 2min wall-sit
- 25x triceps (+5)
- 50x calves

10 exercises Machines:
- 15x 115lbs chest press (+5lbs)
- 15x 95lbs leg curl (hamstring) (+5lbs)
- 15x 55lbs shoulder press (+5lbs)
- 15x leg raise long
- 15x 125lbs rear delt (+5lbs)
- 20x 135lbs hip abductor (+5reps)
- 15x assisted 62.50lbs wide pull up (-one level)
- 115lbs glute right
- 15x assisted 12.50lbs bar dip (-one level)
- 115lbs glute left

1 min hang

bonus: 10x biceps curl 60lbs standing