Friday, May 29, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Clamshell Exercise: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation

Workout:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest

Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 8,744 ~ 4.6 miles

Thursday, May 28, 2026

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,953 ~ 3.6 miles

Wednesday, May 27, 2026

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,477 ~ 3.9 miles

Tuesday, May 26, 2026

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 7,974 ~ 4.2 miles

Monday, May 25, 2026

Activity Tracking:
Steps: 7,201 ~ 3.8 miles

Sunday, May 24, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation

Workout:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest

Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 8,777 ~ 4.6 miles

Saturday, May 23, 2026

Activity Tracking:
Steps: 6,391 ~ 3.3 miles

Friday, May 22, 2026

Activity Tracking:
Steps: 8,044 ~ 4.2 miles

Thursday, May 21, 2026

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 8,274 ~ 4.4 miles

Wednesday, May 20, 2026

Activity Tracking:
Steps: 5,742 ~ 3.0 miles

Tuesday, May 19, 2026

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 7,855 ~ 4.1 miles

Monday, May 18, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Curtsy Squat: 2x20(10+10)
Reverse Lunge: 2x20(10+10)

Bike:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Total Distance: 5.64 miles

Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 5,650 ~ 3.0 miles

Sunday, May 17, 2026

Activity Tracking:
Steps: 7,802 ~ 4.1 miles

Saturday, May 16, 2026

Activity Tracking:
Steps: 8,876 ~ 4.6 miles

Friday, May 15, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation

Workout:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts: 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest

Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 6,786 ~ 3.5 miles

Thursday, May 14, 2026

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 7,141 ~ 3.7 miles

Wednesday, May 13, 2026

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,067 ~ 3.7 miles

Tuesday, May 12, 2026

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,451 ~ 3.4 miles

Monday, May 11, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.

Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (forward,backward,forward,backward)

Lateral Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (left,right,left,right)

Run:
Octane Fitness LX8000 Lateral:
Total Distance: 1.55 miles

Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 8,405 ~ 4.4 miles

Sunday, May 10, 2026

Activity Tracking:
Steps: 5,204 ~ 2.8 miles

Saturday, May 09, 2026

Activity Tracking:
Steps: 6,777 ~ 3.5 miles

Friday, May 08, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Runners Lunge: 4x5
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation

Workout:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Split Squats: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest

Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 7,667 ~ 4.0 miles

Thursday, May 07, 2026

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,728 ~ 3.5 miles

Wednesday, May 06, 2026

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,286 ~ 3.8 miles

Tuesday, May 05, 2026

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 6,416 ~ 3.4 miles

Monday, May 04, 2026

Warm-Up:
Good Mornings with bar: 2x10
Alternating Superman: 2x10(5+5)

Band Walk: X-Light Green Resistance Band: 2-4 lbs. 4x5 (forward,backward,forward,backward)

Lateral Band Walk: X-Light Green Resistance Band: 2-4 lbs. 4x5 (left,right,left,right)

Swings: 2x20(10+10)x20 kg.

Walk:
The Kettlebell Mile:
Actual: 38:02.0
Total Distance: 1.11 miles
Weight: 16 kg.

Cool-Down:
Calf Stretch
Forward Fold

Activity Tracking:
Steps: 10,089 ~ 4.1 miles

Sunday, May 03, 2026

Activity Tracking:
Steps: 7,192 ~ 3.8 miles

Saturday, May 02, 2026

Activity Tracking:
Steps: 5,802 ~ 3.3 miles

Friday, May 01, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
Good Mornings with bar: 2x10x6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation

Workout:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Reverse Lunges: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest

Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 7,223 ~ 3.8 miles

Thursday, April 30, 2026

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 6,535 ~ 3.4 miles

Wednesday, April 29, 2026

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,407 ~ 3.9 miles

Tuesday, April 28, 2026

Workout:
Surrender Yoga & Meditation

Activity Tracking:
Steps: 7,175 ~ 3.8 miles

Monday, April 27, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
Good Mornings with bar: 2x10x 6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

Row:
Norwegian 4x4 Intervals Workout:
10 minutes warm-up
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
5 minutes cool-down

Concept2 PM5 Rowing Machine
Time: 40 minutes
Distance: 6,089 meters (3.78 miles)
Damper Setting: 5

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 9,967 ~ 5.2 miles