Activity Tracking:
Steps: 5,723 ~ 3.1 miles
Friday, September 18, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 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
TechnoGym Lower Back Bench - Thoracic Spine exercise: 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., 3x5x124 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 2x10x40(4x10) 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., 3x5x124 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 2x10x40(4x10) 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: 8,500 ~ 4.5 miles
Steps: 8,500 ~ 4.5 miles
Thursday, September 17, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,089 ~ 3.2 miles
Steps: 6,089 ~ 3.2 miles
Tuesday, September 15, 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:
Hammer Strength HD Air Bike:
Actual: 30:00.0
Total Distance: 6.54 miles
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard, 2 minutes easy)
Cool-Down: 5 minutes
Hammer Strength HD Air Bike:
Actual: 30:00.0
Total Distance: 6.54 miles
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard, 2 minutes easy)
Cool-Down: 5 minutes
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: 5,260 ~ 2.8 miles
Steps: 5,260 ~ 2.8 miles
Friday, September 11, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 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
TechnoGym Lower Back Bench - Thoracic Spine exercise: 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., 3x5x124 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., 3x5x124 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
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,173 ~ 3.8 miles
Steps: 7,173 ~ 3.8 miles
Tuesday, September 08, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,184 ~ 4.3 miles
Steps: 8,184 ~ 4.3 miles
Monday, September 07, 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
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard at level 5, 2 minutes easy at level 1)
Cool-Down: 5 minutes
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.36 miles
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard at level 5, 2 minutes easy at level 1)
Cool-Down: 5 minutes
Cool-Down:
Calf Stretch
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,669 ~ 4.6 miles
Steps: 8,669 ~ 4.6 miles
Friday, September 04, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 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
TechnoGym Lower Back Bench - Thoracic Spine exercise: 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., 3x5x124 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., 3x5x124 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 Posterior
Quadriceps Stretch
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Posterior
Quadriceps Stretch
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,506 ~ 3.9 miles
Steps: 7,506 ~ 3.9 miles
Thursday, September 03, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,791 ~ 3.1 miles
Steps: 5,791 ~ 3.1 miles
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