Activity Tracking:
Steps: 6,152 ~ 3.2 miles
Friday, August 28, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Deadlifts: 1x5x104 lbs., 3x5x114 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x114 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) 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
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,696 ~ 4.0 miles
Steps: 7,696 ~ 4.0 miles
Thursday, August 27, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,870 ~ 3.1 miles
Steps: 5,870 ~ 3.1 miles
Tuesday, August 25, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,466 ~ 3.4 miles
Steps: 6,466 ~ 3.4 miles
Monday, August 24, 2026
Warm-Up:
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Bike:
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.36 miles
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.36 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,942 ~ 5.2 miles
Steps: 9,942 ~ 5.2 miles
Friday, August 21, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x15 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x15 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 6,707 ~ 3.5 miles
Steps: 6,707 ~ 3.5 miles
Thursday, August 20, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,713 ~ 3.5 miles
Steps: 6,713 ~ 3.5 miles
Tuesday, August 18, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,026 ~ 4.2 miles
Steps: 8,026 ~ 4.2 miles
Monday, August 17, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Bike:
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.42 miles
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.42 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,566 ~ 4.0 miles
Steps: 7,566 ~ 4.0 miles
Friday, August 14, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x12.5 lbs.
Hammer Strength Chest Press: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x12.5 lbs.
Hammer Strength Chest Press: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,631 ~ 4.5 miles
Steps: 8,631 ~ 4.5 miles
Thursday, August 13, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,269 ~ 4.3 miles
Steps: 8,269 ~ 4.3 miles
Tuesday, August 11, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,818 ~ 4.6 miles
Steps: 8,818 ~ 4.6 miles
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