Activity 2023‑12‑21

Description

First Anytime Training in the Winter 2023 season

Notes:
- I got a new subscription today
- based on 2023-07-11, 2023-07-15, and 2023-08-09
- biceps curl only 10x, because of 60lbs (aim for 15 long-term)
- ShPr: tried 60, very hard, only 6 reps; 55 is hard too, but possible with the easy parallel catch

Note

warmup run 100cal
full planks

10 exercises Street Workout:
- 12x pull-ups
- 25x squats
- 25x push-ups
- 2x 25x lunges with 6kg weight
- 12x chin-ups
- 20x squats on BOSU (without shoes)
- 30 secs rope
- 2min wall-sit
- 30x triceps
- 50x calves

10 exercises Machines:
- 15x 120lbs chest press
- 15x 95lbs leg curl (hamstring)
- 15x 55lbs shoulder press (see note)
- 15x leg raise long
- 15x 125lbs rear delt
- 20x 135lbs hip abductor
- 15x assisted 50.00lbs wide pull up
- 115lbs glute right
- 15x assisted 12.50lbs bar dip (hard!)
- 115lbs glute left

1:10 min hang

bonus: 10x biceps curl 60lbs standing