Day A — Upper Push¶

Date: 2026-05-04 (Monday)
Block: #14 — Block 1 Strength, week 1 of 8
Time: 11:00 AM
Target duration: ≤ 60 min including warm-up + stretch

Pre-workout¶

• AM weight: (set in custom field above)
• Sleep: (set in custom field)
• Energy: (set in custom field)
• Pre-workout snack at 10:00 ✅ / ❌
• Notes:

Warm-up (~7 min)¶

• 3-4 min general (light cardio + T-spine/shoulder mobility)
• Bench ramp: bar × 8 → 50% × 5 → 75% × 3

HEAVY — Barbell Bench Press · 4 × 4-6 reps · 3-5 min rest · 1-2 RIR¶

Calibration session: find your real 5-rep load. No PR chasing.

SECONDARY — One-Arm DB Row · 3 × 6-8 reps/side · 2-3 min rest · 1-2 RIR¶

SS1 — Incline DB Press + Lat Pulldown (wide grip) · 3 × 8-10 · ~1 min rest¶

Incline DB Press¶

Lat Pulldown (wide grip)¶

SS2 — DB Lateral Raise + Triceps Pushdown (rope) · 3 × 12-15 / 10-12 · ~1 min rest¶

DB Lateral Raise¶

Triceps Pushdown (rope)¶

Cool-down (~5 min)¶

• Static stretch: chest, lats, shoulders, triceps (30-45s each)

Post-workout debrief¶

• Total session time:
• Session RPE 1-10: (set in custom field above)
• What went well:
• What was hard / what to adjust next session:
• Any pain or tweaks (right elbow watch, lower back, shoulders):
• Calibration takeaway (what's the real 5-rep bench load now):

Lunch reminder (post-workout, ~12:00)¶

~700 Cal · 35P / 10F / 90C · protein + carb-heavy (rice/pasta/potato + lean protein)