So we beat on...

[averagezhou]

09/17/24 Tuesday (bw: 150.3 lb)

squat w/ belt - 215x6rx3s@6
bench - 175x6@7, 180x6@7.5, 180x6@7.5
db row - 65x10@7, 10@7, 10@7.5
db curls - 25x15@9, myoreps: 4,4,4,4,4
db skull crushers - 25x13@9, myoreps: 4,4,4,4,4
seated calf raise - 70x15@9, myoreps: 4,4,4,4,4

time: 70:03; srpe@8; avg hr: 122bpm

09/18/24 Wednesday (bw: 150.7 lb)

sumo dl w/ belt - 295x5rx3s@6
platz squat - 110x10@6, 115x10@7, 10@7
cable pulldown - 125x10@7, 10@7, 10@8
hip thrust - 150x7rx3s@7
standing calf raise - 100x15@9, myoreps: 4,4,4,4,4,4,4

time: 58:01; srpe@8; avg hr: 119bpm

09/20/24 Friday (bw: 150.8 lb)

CGBP - 135x8@7, 8@7, 145x8@7.5
3 board CGBP - 155x6@7, 6@7, 170x6@8
db standing military - 25x12rx3s@7
bb upright row - 55x20@8, 60x20@9, 65x20@10
db curls - 25x12rx3s@8
tricep pushdown - 52.5x12rx3s@8
ab wheel - 12@9, 6@7, 6@7, 6@8

time: 58:37; srpe@6; avg hr: 113bpm

[averagezhou]

09/30/24 Monday (bw: 152.5 lb)

squat w/ belt - 235x5@7.5, 4@7, 4@8
bench - 190x5@8, 4@7, 4@7
cable triceps pushdown - 65x12@8.5, myoreps: 3@6, 3@7, 3@9, 3@9, 3@10

time: 58:19; srpe@7; avg hr: 120bpm

10/01/24 Tuesday

treadmill steady state @6 - 30 min, 3.5 incline, 1.9 miles

10/02/24 Wednesday (bw: 151.5 lb)

sumo DL w/ belt - 315x5@7.5, 4@7, 4@7.5
2 board CGBP - 155x8@8, 7@7, 7@7
Bulgarian split squat - 60x10@8, 10@8, 9@7
chest supported row - 70x12@9, myoreps: 3x5@5

time: 77:49; arpe@9; avg hr: 122bpm

10/03/24 thursday

rower HIIT 20s on 100s off - 18 min, 3,722m

10/04/24 Friday (bw: 153.1 lb)

2ct paused squat - 215x3@7
HBBS w/ belt - 215x8@8, 7@7
300 tempo bench - 125x8@7.5, 7@7, 7@8
machine pulldown - 145x12@8.5, myoreps: 3@5, 3@5, 3x3@6
back extension - 25x12@8.5, myoreps: 3@4, 3@4, 3@5, 3@6, 3@6

time: 56:06; srpe@6; avg hr: 115bpm

[averagezhou]

10/07/24 Monday (bw: 152 lb)

squat w/ belt - 235x5@8, 4@7.5, 3@7
bench - 190x5@8, 4@10 (misgroove causing shoulder pain)
cable triceps pushdown - 65x12@9, myoreps: 3@6, 3@8, 3@8, 3@9, 3@10

time: 58:30; srpe@8; avg hr: 117bpm

10/08/24 Tuesday

treadmill steady state @6 - 30 min, 3.5 incline, 1.89 miles

10/09/24 Wednesday (bw: 152.2 lb)

sumo dl w/ belt - 320x5@98, 4@7, 4@7
2 board CGBP - 155x8@7.5, 8@7, 7@7
Bulgarian split squat - 60x10@8, 9@7, 9@7
chest supported row - 70x12@9, myoreps: 3@7, 3@7, 3@7, 3@9, 3@9

time: 71:52; srpe@8; avg hr: 119bpm

10/10/24 thursday

rower HIIT 20s on 100s off - 18 min, 3,732m

10/11/24 Friday (bw: 153.5 lb)

2ct paused squat - 215x3@7
HBBS w/ belt - 215x8@8, 7@7
300 tempo bench - 135x8@8, 7@6.5, 7@7
machine pulldown - 145x12@9, myoreps: 3rx5s@5
back extension - 25x12@9, myoreps: 3rx5s@6

time: 55:41; srpe@7; avg hr: 118bpm

[averagezhou]

10/14/24 Monday (bw: 154.2 lb)

squat w/ belt - 240x5@8, 3@7, 3@7
bench - 190x5@8, 4@7.5, 4@7.5
cable triceps pushdowns - 62.5x12@9, myoreps: 3@8, 3@9, 3@9, 3@10

time: 58:38; srpe@8; avg hr: 107bpm

10/16/24 Wednesday (bw: 151.6 lb)

sumo dl w/ belt - 325x5@8, 4@7, 3@7
2 board CGBP - 155x8@7.5, 7@6.5, 7@7
Bulgarian split squat - 60x10@8, 9@7, 9@7
chest supported row - 70x12@8.5, myoreps: 3@6, 3@6, 3@7, 3@8, 3@9

time: 64:25; srpe@9; avg hr: 123bpm

10/17/24 Thursday

treadmill steady state @6 - 30 min, 3.5 incline, 1.87 miles

10/18/24 Friday (bw: 157.5 lb)

2ct paused squat - 215x3@7
HBBS w/ belt - 215x8@8, 7@7
300 tempo bench - 140x8@8, 7@7, 7@8
cable pulldown - 130x12@9, myoreps: 3rx5s@6
back extension - 25x12@8, myoreps: 3rx3s@5

time: 57:28; srpe@7; avg hr: 114bpm

[averagezhou]

10/21/24 Monday (bw: 151.9 lb)

squat w/ belt - 240x5@8, 4@8, 3@7
bench - 190x5@8, 3@7, 3@7.5
cable triceps pushdown - 65x12@9, myoreps: 3@7, 3@7, 3@9, 3@10

time: 56:07; srpe@8; avg hr: 120bpm

10/22/24 Tuesday

treadmill steady state @6 - 30 min, 3.5 incline, 1.84 miles

10/23/24 Wednesday (bw: 153.3 lb)

sumo dl w/ belt - 330x5@8, 4@7, 4@7.5
2 board CGBP - 160x8@7.5, 7@6.5, 7@7.5
Bulgarian split squat - 60x10@8, 9@8, 7@7
chest supported row - 70x12@8.5, myoreps: 3@6, 3@6, 3@6, 3@7, 3@8

time: 72:28; srpe@8; avg hr: 127bpm

10/24/24 thursday

rower HIIT 20s on 100s off - 18 min, 3,770m

10/25/24 Friday (bw: 153.1 lb)

2ct paused squat - 215x3@7
HBBS - 215x8@8, 7@7
300 tempo bench - 145x8@8, 7@7, 7@7.5
machine pulldown - 145x12@9, myoreps: 3@5, 3@5, 3@5, 3@6, 3@6
back extension - 30x12@9, myoreps: 3@6, 3@6, 3@6, 3@7, 3@8

time: 52:21; srpe@7; avg hr: 111bpm

[averagezhou]

10/28/24 Monday (bw: 151.9 lb)

squat w/ belt - 245x5@8, 4@7.5, 3@7
bench - 195x5@8.5, 3@7.5, 3@7.5
cable triceps pushdown - 65x12@9, myoreps: 3@6, 3@8, 3@9, 3@9.5, 3@10

time: 57:06; srpe@9; avg hr: 117bpm

10/30/24 Tuesday (bw: 152.8 lb)

sumo dl w/ belt - 335x5@8.5, 4@7, 4@7.5
2 board CGBP - 165x8@8, 7@7.5, 6@7
Bulgarian split squat - 55x10@8, 9@7, 9@7
chest supported row - 70x12@9, myoreps: 3@6, 3@6, 3@7, 3@8, 3@8

time: 88:13; srpe@9; avg hr: 120bpm

11/01/24 Friday (bw: 153.7 lb)

2ct paused squat - 215x3@7
HBBS w/ belt - 215x8@7.5, 7@7
300 tempo bench - 145x8@8, 7@7, 7@7.5
cable pulldown - 125x12@9, myoreps: 3@7, 3@7, 3@8, 3@9, 3@9
back extension - 30x12@9, myoreps: 3@6, 3@7, 3@7, 3@8, 3@8

time: 60:09; srpe@7; avg hr: 117bpm

[averagezhou]

11/04/24 Monday (bw: 152.9 lbs)

squat w/ belt - 245x5@8, 4@7.5, 3@7
bench - 195x5@8, 3@7, 3@7
cable triceps pushdown - 65x12@9, myoreps: 3@7, 3@8, 3@9, 3@9, 3@10

time: 67:46; srpe@8; avg hr: 114bpm

11/06/24 Wednesday (bw: 150.9 lbs)

sumo dl w/ belt - 335x5@8.5, 4@7.5, 3@7
spoto CGBP - 145x8@7.5, 7@7, 7@7
Bulgarian split squat - 50x10@8, 9@7, 9@7

time: 64:47; srpe@9; avg hr: 126bpm

11/07/24 thursday

rower HIIT 20s on 100s off - 18 min, 3,672m

11/08/24 Friday

2ct paused squat - 215x3@7
HBBS w/ belt - 215x8@7.5, 7@7
300 tempo bench - 145x8@8, 6@7, 6@7.5
pulldown - 125x12@8.5, myoreps: 3@6, 3@6, 3@6, 3@8, 3@9
back extension - 35x12@9, myoreps: 3@6, 3@6, 3@6, 3@7, 3@7

time: 57:06; srpe@6; avg hr: 121bpm

[averagezhou]

11/11/24 Monday (bw: 153.3 lbs)

squat w/ belt - 112.5kgx5@8, 4@7.5, 3@7
bench - 90kgx5@8.5, 3@7, 3@7
cable tricep pushdown - 65x12@9, myoreps: 3@6, 3@7, 3@8, 3@9, 3@9

time: 74:28; srpe@8; avg hr: 114bpm

11/13/24 Wednesday (bw: 151.8 lbs)

sumo dl w/ belt - 340x5@8, 3@7.5, 3@8
2 board CGBP - 165x8@8, 7@7, 7@7
Bulgarian split squat - 50x10@8, 9@7, 9@7
chest supported row - 70x12@9, myoreps: 3@6, 3@7, 3@8, 3@9, 3@9

time: 83:00; srpe@8; avg hr: 120bpm

11/15/24 Friday (bw: 153.1 lbs)

2ct paused squat - 215x3@7
HBBS w/ belt - 215x8@8, 7@7
300 tempo bench - 145x8@7.5, 7@7, 7@7.5
cable pulldown - 130x12@9, myoreps: 3@6, 3@6, 3@7, 3@7, 3@8.5
back extension - 35x12@9, myoreps: 3@6, 3@6, 3@7, 3@7, 3@8

time: 63:38; srpe@7; avg hr: 112bpm

[averagezhou]

11/18/24 Monday (bw: 151.5 lbs)

squat w/ belt - 249x5@8, 3@6.5, 3@7
bench - 192.9x5@8, 3@7, 3@6.5
cable triceps pushdown - 65x12@9, myoreps: 3@6, 3@6, 3@6, 3@7, 3@7

time: 72:48; srpe@8; avg hr: 99bpm

11/19/24 Tuesday

rower steady state @6 - 20 min, 3,925m

11/20/24 Wednesday (bw: 151.5 lbs)

sumo dl w/ belt - 341.7x5@8, 3@7.5, 3@7.5
2 board CGBP - 162x8@7.5, 7@7, 7@7.5
Bulgarian split squat - 50x10@8, 9@7, 9@7
chest supported row - 70x12@9, myoreps: 3rx5s@6

time: 72:33; srpe@8; avg hr: 119bpm

11/21/24 thursday

rower HIIT 20s on 100s off - 16 min, 3,323m

11/22/24 Friday (bw: 152 lbs)

2ct paused squat - 210x3@7
HBBS w/ belt - 210x8@7.5, 7@6.5
300 tempo bench - 150x7@8, 7@7, 6@7
machine pulldown - 125x12@9, myoreps: 3@6, 3@6, 3@6, 3@7, 3@8
back extension - 35x12@9, myoreps - 3@7, 3@7, 3@8, 3@9, 2@10

time: 59: 39; srpe@7; avg hr: 114bpm

[averagezhou]

12/09/24 Monday (bw: 152.5 lbs)

squat w/ belt - 225x5@6, 230x4@8, 225x5@6.5
j.m. press - 65x10@7, 70x10@7.5, 75x10@8.5
pendlay row - 115x10@7, 125x10@8, 135x10@9

time: 47:02; srpe@9; avg hr: 128bpm

12/10/24 Tuesday

rower HIIT 20s on 100s off - 16 min, 3,306m

12/11/24 Wednesday (bw: 152.5 lbs)

bench - 170x5@6, 5@6, 5@6
sumo dl w/ belt - 315x5@6, 5@6, 5@6
DBBP - 50x10@7, 55x10@8, 60x8@9.5

time: 67:08; srpe@8; avg hr: 118bpm

12/12/24 thursday

treadmill steady state @6 - 30min, 1.75 miles

12/13/24 Friday (bw: 152.9 lbs)

T&G bench - 145x10@6.5, 155x7@7, 155x10@8.5
Bulgarian split squat - 50x8@7, 55x8@8, 60x8@8.5
cable row - 130x10@7, 135x10@8, 140x10@9

time: 40:52; srpe@6; avg hr: 96bpm

[averagezhou]

12/16/24 Monday (bw: 153.6lbs)

squat w/ belt - 215x3@5, 200x3@4, 190x3@4, 3@4
bench - 190x4@8, 3@6.5, 3@7, 3@7
machine flies - 100x12@8, 12@8, 12@8.5

time: 70:53; srpe@8; avg hr: 93bpm

12/17/24 Tuesday

rower HIIT 20s on 100s off - 16min, 3,392m

12/18/24 Wednesday (bw: 153.0lbs)

sumo dl w/ belt - 320x3@5, 295x3@4, 280x3@4, 3@3
3 board CGBP - 180x6@8.5, 5@8, 5@8
hip belt squat - 270x10rx3s@7

time: 68:46; srpe@8; avg hr: 111bpm

12/19/24 thursday

chest supported row - 70x10rx3s@7
pulldown - 120x12rx3s@7
cable curls - 30x12rx3s@8

time: 36:05; srpe@6; avg hr: 97bpm

treadmill steady state @6 - incline 5, 30min, 1.81 miles

12/20/24 Friday (bw: 153.2lbs)

HBBS w/ belt - 205x6@6, 175x8@5, 8@5
3ct paused bench - 175x3@5, 180x3@6, 185x3@7
DB RDL - 50x10@6.5, 10@7, 10@7
cable triceps pushdown - 65x12@8, 12@9

time: 67:55; srpe@8; avg hr: 115bpm

[averagezhou]

12/23/24 monday

squat w/ belt - 220x3@6, 205x3@4, 195x3@3, 195x3@3
bench - 190x4@8, 3@7, 3@7.5, 3@7
machine flies - 100x12@8, 12@8.5, 12@8.5

time: 62:42; srpe@8; avg hr: 103bpm

12/25/24 Wednesday

sumo dl w/ belt - 325x3@6, 300x3@5, 280x3@5, 3@5
CGBP - 165x6@9, 4@8, 5@8
hip belt squat - 270x10rx3s@7

time: 69:52; srpe@8; avg hr: 115bpm

12/27/24 friday

HBBS w/ belt - 205x6@6, 180x8@5, 8@5
3ct paused bench - 160x3@5, 170x3@6, 180x3@7
DB RDL - 55x10rx3s@7
cable triceps pushdown - 65x12@8.5, 12@9

time: 59: 53; srpe@7; avg hr: 115bpm

[averagezhou]

12/30/23 monday

squat w/ belt - 230x3@7, 215x3@5, 200x3@4, 3@4
bench - 190x4@8, 3@8, 2@7, 2@7
machine flies - 100x12@8, 12@8, 12@8.5

time: 75:56; srpe@8; avg hr: 104bpm

12/31/24 Tuesday

sumo DL w/ belt - 335x3@7, 310x3@5, 290x3@4, 3@4
3 board CGBP - 185x6@8.5, 5@8, 5@8
hip belt squat - 270x10rx3s@7

time: 81:36; srpe@8; avg hr: 113bpm

01/02/25 thursday

HBBS w/ belt - 205x6@5.5, 180x8@4, 8@4
3ct paused bench - 155x3@5, 165x3@6.5, 170x3@7
DB RDL - 55x10@6.5, 60x10@7, 10@7
cable triceps pushdown - 62.5x12@8, 12@8

time: 60:39; srpe@7; avg hr: 124bpm

[averagezhou]

01/05/25 Sunday

squat w/ belt - 235x3@7, 220x3@5, 205x3@4, 3@4
bench - 190x4@7.5, 3@7, 3@7.5, 3@7.5
machine flies - 105x12@8, 12@8.5, 12@9

time: 64:45; srpe@7; avg hr: 114bpm

01/08/25 Wednesday

sumo DL w/ belt - 340x3@7, 315x3@5, 295x3@4, 3@4
CGBP - 165x6@8.5, 5@8, 4@8
hip belt squat - 280x10@7, 10@7,10@6.5

time: 69:30; srpe@9; avg hr: 118bpm

01/09/25 thursday

chest supported row - 70x10rx3s@7
pulldown - 120x12@7, 12@7.5, 12@8
machine curls - 50x12@8, 12@8.5, 12@8.5

treadmill steady state @6 - 30 min, 1.75 miles

01/10/25 friday

HBBS w/ belt - 210x6@6, 180x8@6, 8@6
3ct paused bench - 160x3@5, 165x3@6, 170x3@7
DBRDL - 60x10@7, 10@7, 10@7.5
cable triceps pushdown - 65x12@8, 12@9

time: 67:45; srpe@8; avg hr: 119bpm

[averagezhou]

01/13/25 monday

squat w/ belt - 245x3@8, 230x3@5.5, 215x3@4, 3@4
bench - 195x4@8.5, 3@7, 3@7.5, 3@7.5
machine flies - 100x12@8, 105x12@8.5, 105x12@9

time: 63:35; srpe@8; avg hr: 120bpm

01/14/25 Tuesday

rower HIIT 20s on 100s off - 18 min, 3,692m

01/15/25 Wednesday

sumo DL w/ belt - 350x3@8.5, 320x3@6, 300x3@5, 3@5
3 board CGBP - 185x6@9, 5@8.5, 5@8.5
hip belt squat - 285x10@7, 10@7.5, 10@8

time: 66:08; srpe@9; avg hr: 117bpm

01/16/25 thursday

chest supported row - 70x10@7, 10@7.5, 10@8
pulldown - 120x12@7.5, 12@7.5, 12@8
BB curls - 60x12@8, 12@8, 12@8.5

time: 35:05; srpe@7; avg hr: 108bpm

treadmill steady state @6 - 30 min, 1.73 miles

01/17/25 friday

HBBS w/ belt - 210x6@6, 180x8@5, 8@5
3ct paused bench - 165x3@5, 170x3@6, 175x@7
DB RDL - 60x10rx3s@7
cable triceps pushdown - 57.5x12@8, 62.5x12@9

time: 58:03; srpe@7; avg hr: 115bpm

[averagezhou]

01/19/25 sunday

squat w/ belt - 255x3@9, 235x3@6, 220x3@5, 3@5
bench - 200x4@9, 200x3@8, 3@8, 2@7
machine flies - 105x12@8, 12@9 (reduced one set due to fatigue)

time: 90:42; srpe@0; avg hr: 107bpm

01/22/25 Wednesday

sumo dl w/ belt - 355x3@9, 325x3@6, 305x3@4, 3@5
3 board CGBP - 185x6@8.5, 4@8, 5@8
hip belt squat - 285x10@7.5, 10@7.5, 10@7.5

time: 91:02; srpe@8; avg hr: 121bpm

01/23/25 thursday

chest supported row - 80x10@7, 10@7.5, 10@8
pulldown - 120x12@7.5, 12@8, 12@8
seated preacher curls - 50x9@10, 40x11@9, 40x12@9.5

time: 33:07; srpe@6; avg hr: 110bpm

rower steady state @6 - 30min, 5,771m

01/24/25 friday

HBBS w/ belt - 215x6@6, 185x8@5, 8@5
3ct paused bench - 155x3@5, 165x3@6, 175x3@7
DB RDL - 60x10@7, 10@7, 10@7.5
machine preacher triceps pushdown - 55x12@8, 12@8

time: 63:00; srpe@7; avg hr: 115bpm

[averagezhou]

02/03/25 monday

squat w/ belt - 255x1@7, 230x4@7, 220x4@5, 4@5
bench - 210x1@7, 190x4@7, 4@9 (fatigue)
machine chest press - 125x10@8, 9@7, 9@7

time: 72:56; srpe@8; avg hr: 105bpm

02/05/25 Wednesday

sumo DL w/ belt - 355x1@7, 325x4@7.5, 305x4@5, 4@5
2ct paused bench - 175x3@5, 180x3@6, 185x3@7
standing military - 60x8@5, 70x8@6, 8@6.5
hip belt squat - 280x10@7, 10@7, 10@7

time: 74: 31; srpe@8; avg hr: 123bpm

02/06/25 thursday
GPP:
rower HIIT 20s on 100s off -14 min, 2,883m
chest supported row - 80x10@7, 10@7.5, 10@8
machine pulldown - 105x12@7, 12@7, 12@7
machine preacher curls - 50x12@8, 12@8, 12@8.5
cable triceps pushdown - 55x12@8, 12@8, 12@8

time: 41:15; srpe@6; avg hr: 116bpm

02/07/25 friday

2ct paused squat - 190x3@7
HBBS w/ belt - 195x6@5, 200x6@6, 205x6@6.5
T&G bench - 155x5@5, 165x5@5.5, 175x5@7
machine hip thrust - 120x10@7, 10@7, 10@7

time: 53:55; srpe@7; avg hr: 106bpm

02/08/25 Saturday

GPP:
Treadmill steady state @6 - 30 min, 1.78 miles

[averagezhou]

02/10/25 monday

squat w/ belt - 255x1@7, 230x4@7, 220x4@5, 4@5
bench - 210x1@7, 190x4@7, 3@9 (fatigue)
machine press - 125x10@8, 9@7, 9@8

time: 71:47; srpe@8; avg hr: 103bpm

02/14/25 friday

sumo DL w/ belt - 360x1@7, 325x4@7.5, 305x4@5.5, 4@5.5
2ct paused bench - 165x3@5, 175x3@6.5, 180x3@7
standing military - 60x8@5, 70x8@6, 80x8@7
hip belt squat - 290x10@7.5, 10@8, 10@8

time: 78:16; srpe@9; avg hr: 118bpm

02/15/25 Saturday

2ct paused squat - 205x3@7
HBBS w/ belt - 205x6@5, 210x6@6, 215x6@7
T&G bench - 155x5@5, 165x5@6, 170x5@7
machine hip thrust - 120x10rx3s@7

time: 43:15; srpe@8; avg hr: 117bpm

[averagezhou]

02/17/25 monday

squat w/ belt - 260x1@7, 235x4@7, 220x4@5.5, 4@5.5
bench - 210x1@7, 185x4@7, 4@8, 4@8
machine chest press - 125x10@8, 9@7, 9@7

time: 75:08; srpe@8; avg hr: 105bpm

02/18/25 Tuesday (GPP)

treadmill steady state @6 - 30 min, 1.76 miles

02/19/25 Wednesday

sumo DL w/ belt - 365x1@7, 325x4@7, 310x4@6, 4@6
2ct paused bench - 170x3@5, 175x3@6, 180x3@7
standing military - 70x8@5, 80x8@6.5, 8@7.5
hip belt squat - 290x10@7, 10@8, 10@8

time: 87:16; srpe@9; avg hr: 123bpm

02/20/25 thursday (GPP)

rower HIIT 20s on 100s off - 12 min, 2,452m
chest supported row - 80x10@7, 10@8, 10@8.5
pulldown - 120x12@7, 12@8, 12@8
single arm cable curls behind the back - 17.5x12@8, 12@8, 12@8.5
single arm cable triceps pushdown - 17.5x12@8, 12@8, 12@8.5

time: 48: 42; srpe@7; avg hr: 117bpm

02/21/25 friday

2ct paused squat - 195x3@7.5
HBBS w/ belt - 195x6@5.5, 200x6@6, 205x6@6.5
T&G bench - 160x5@5, 165x5@6, 170x5@7
machine hip thrust - 120x10@7, 10@7, 10@8

time: 57: 20; srpe@8 avg hr: 111bpm

02/22/25 Saturday

treadmill steady state @6 - 30 min, 1.8 miles

[averagezhou]

02/24/25 monday

squat w/ belt - 265x1@7.5, 235x4@7, 220x4@5, 4@6
bench - 210x1@7, 190x4@7, 190x4@7.5, 4@7.5
machine press - 125x10@7.5, 9@6.5, 9@6

time: 80:30; srpe@7; avg hr: 104bpm

02/25/25 Tuesday

treadmill steady state @6 - 30 min, 1.82 miles

02/26/25 Wednesday

sumo DL w/ belt - 365x1@7, 330x4@7, 315x4@5.5, 4@6
2ct paused bench - 165x3@5, 170x3@6, 175x3@7
standing military - 70x8@5, 80x8@6, 8@7.5
hip belt squat - 290x10rx3s@7

time: 85:56; srpe@9; avg hr: 119bpm

02/27/25 thursday

treadmill HIIT 20s on 100s off - 16 min, 0.98 miles
chest supported row - 70x10@7, 80x10@8, 10@8.5
cable pulldown - 120x12@7, 12@7, 12@7.5
machine curls - 50x12@7.5, 55x12@8.5, 55x15@9
cable tricep pushdown - 52.5x12@8, 12@8.5, 12@8.5

time: 48:38; srpe@6; avg hr: 109bpm

02/28/25 friday

2ct paused squat - 195x3@7
HBBS w/ belt - 195x6@5, 205x6@6, 210x6@7
T&G bench - 155x5@5, 165x5@6, 175x5@7
machine hip thrust - 120x10@7, 10@7.5, 10@8

time: 68:18; srpe@7; avg hr: 102bpm