Training archive

Workout logs

Your 30 most recent completed workouts.

Fri, Jul 31, 2026 — Full Body C — Final Gym Session

strength

Plan: #64
Duration: 100 min
RPE: 8 · Very hard

10 min indoor bike warmup.

27 sets across 8 exercises

Leg Press

RPE 8 · Very hardEdit sets

Set	Weight	Reps
1-3	230 lb total	12

Dumbbell Incline Press

RPE 8 · Very hardEdit sets

Set	Weight	Reps
1-3	27.5 lb per hand	10

Chest-Supported Row

RPE 8 · Very hardEdit sets

Set	Weight	Reps
1-3	90 lb total	12

Assisted Chin-Up

RPE 8 · Very hardEdit sets

Set	Weight	Reps
1-3	75 lb assistance	10

Seated Leg Curl

RPE 8 · Very hardEdit sets

Set	Weight	Reps
1-3	100 lb total	12

Triceps Pressdown

RPE 7 · HardEdit sets

Set	Weight	Reps
1-3	34 lb total	15

Rear Deltoid Machine

RPE 8 · Very hardEdit sets

Set	Weight	Reps
1-3	70 lb total	15

Pallof Press

RPE 8 · Very hardEdit sets

Set	Side	Weight	Reps
1-6	Per side	27.5 lb total	12

Thu, Jul 30, 2026 — Full Body B — Chest Press Progression

strength

Plan: #63
Duration: 80 min
RPE: 7 · Hard

10 min stair stepper warmup.

26 sets across 8 exercises

Goblet Squat

RPE 6 · Challenging

Wed, Jul 29, 2026 — Steady Zone 2 + Position Practice

cardio

Plan: #62
RPE: 5 · Moderate

Indoor cycling: 60 min; avg HR 138 bpm; all zone 2

Tue, Jul 28, 2026 — Full Body A — Controlled Progression

strength

Plan: #61
Duration: 83 min
RPE: 7 · Hard

10 min easy cardio warm up

28 sets across 8 exercises

Leg Press

RPE 8 · Very hardEdit sets

Mon, Jul 27, 2026 — Post-Ride Recovery + Mobility

recovery

Plan: #60
Duration: 60 min
RPE: 3 · Easy

40 min treadmill; easy; avg HR 122 bpm

18 sets across 5 exercises

Hip Flexor Stretch

RPE 3 · Easy

Sun, Jul 26, 2026 — Long Zone 2 Endurance Ride

cardio

Plan: #58
Duration: 200 min
RPE: 6 · Challenging

Outdoor ride: 75km, avg HR 147 bpm

Sat, Jul 25, 2026 — Full Body C — Upper Back + Light Legs

strength

Plan: #57
Duration: 77 min
RPE: 6 · Challenging

30 sets across 9 exercises

Leg Press

RPE 7 · HardEdit sets

Fri, Jul 24, 2026 — Easy Aerobic Recovery + Mobility

recovery

Plan: #56
Duration: 67 min
RPE: 3 · Easy

Indoor cycling: 45 min, avg HR 127 bpm

16 sets across 4 exercises

Hip Flexor Stretch

RPE 3 · Easy

Thu, Jul 23, 2026 — Outdoor Incline Intervals

cardio

Plan: #59
Duration: 110 min
RPE: 6 · Challenging

Outdoor cycling with intervals: avg HR 148, 103min ride time.

Wed, Jul 22, 2026 — Full Body B — Technique + Progression

strength

Plan: #54
Duration: 80 min
RPE: 6 · Challenging

Warmup: 10 min indoor treadmill.

26 sets across 8 exercises

Goblet Squat

RPE 7 · Hard

Tue, Jul 21, 2026 — Post-Ride Recovery + Shoulder Mobility

recovery

Plan: #53
Duration: 60 min
RPE: 4 · Steady

Indoor bike: 45 mins, avg HR 130 bpm

14 sets across 4 exercises

Thoracic Rotation

RPE 2 · Very easy

Mon, Jul 20, 2026 — Long Endurance Ride — AQI Conditional

cardio

Plan: #51
Duration: 150 min
RPE: 5 · Moderate

Outdoor ride: Avg HR 138 bpm, 60km Some shoulder soreness after the ride.

Sun, Jul 19, 2026 — Upper-Body Accessories + Cycling Posture

strength

Plan: #52
Duration: 69 min
RPE: 5 · Moderate

10 min upper zone 1 bike warmup.

22 sets across 7 exercises

Lateral Raise Machine

RPE 6 · Challenging

Sat, Jul 18, 2026 — Full Body A — Consolidate Progress

strength

Plan: #46
Duration: 90 min
RPE: 7 · Hard

10 min easy bike warmup

28 sets across 8 exercises

Leg Press

RPE 8 · Very hardEdit sets

Fri, Jul 17, 2026 — Indoor Recovery + Mobility

recovery

Plan: #45
Duration: 75 min
RPE: 4 · Steady

50 min indoor bike, avg HR 130 bpm + mobility

20 sets across 7 exercises

Hip Flexor Stretch

RPE 2 · Very easy

Thu, Jul 16, 2026 — Controlled Threshold Intervals

cardio

Plan: #38
Duration: 60 min
RPE: 7 · Hard

Indoor bike: 3 x 8 min at HR 160 bpm (low zone 4) + warmup / cooldown Avg HR 140 bpm

Wed, Jul 15, 2026 — Full Body C — Upper-Back + Single-Leg Focus

strength

Plan: #37
Duration: 96 min
RPE: 7 · Hard

29 sets across 9 exercises

Leg Press

RPE 7 · HardEdit sets

Tue, Jul 14, 2026 — Easy Aerobic Recovery + Mobility

recovery

Plan: #36
Duration: 80 min
RPE: 3 · Easy

Indoor bike: 60min, avg HR 135 bpm

15 sets across 6 exercises

Thoracic Rotation

RPE 3 · Easy

Mon, Jul 13, 2026 — Full Body B — Technique + Hypertrophy

strength

Plan: #35
Duration: 80 min
RPE: 7 · Hard

26 sets across 8 exercises

Goblet Squat

RPE 7 · HardEdit sets

Sun, Jul 12, 2026 — Long Zone 2 Endurance Ride

cardio

Plan: #34
Duration: 255 min
RPE: 5 · Moderate

Outdoor ride: 48.5km, avg HR 146 BPM

Sat, Jul 11, 2026 — Full Body A — Load Progression

strength

Plan: #33
Duration: 95 min
RPE: 7 · Hard

28 sets across 8 exercises

Leg Press

RPE 8 · Very hardEdit sets

Fri, Jul 10, 2026 — Recovery Spin + Mobility

recovery

Plan: #32
RPE: 3 · Easy

Indoor bike: 35 min, 127 bpm avg HR (zone 1-2), missed the stretches due to time

Thu, Jul 9, 2026 — Controlled Hard Cardio Intervals

cardio

Plan: #25
Duration: 65 min
RPE: 7 · Hard

4×6 min at low Zone 4 4 min very easy spinning between efforts +warm up and cooldown

Wed, Jul 8, 2026 — Steady Zone 2 Outdoor

cardio

Plan: #30
Duration: 100 min
RPE: 4 · Steady

Avg HR 143 30 KM

Tue, Jul 7, 2026 — Full Body B Normal Progression

strength

Plan: #29
Duration: 80 min
RPE: 6 · Challenging

26 sets across 8 exercises

Goblet Squat

RPE 6 · ChallengingEdit sets

Mon, Jul 6, 2026 — Easy Aerobic Recovery + Mobility

recovery

Plan: #22
Duration: 60 min
RPE: 3 · Easy

45 min bike, avg HR 133 bpm, low-mid zone 2 15 min mobility exercises

Sun, Jul 5, 2026 — Full Body A Load Progression

strength

Plan: #21
Duration: 100 min
RPE: 6 · Challenging

29 sets across 8 exercises

Leg Press

RPE 7 · HardEdit sets

Sat, Jul 4, 2026 — Indoor Endurance Ride + Mobility

cardio

Plan: #15
Duration: 120 min
RPE: 4 · Steady

Avg HR 136 Watt 90-100 Cadence ~85

Fri, Jul 3, 2026 — Rest or Very Easy Spin

recovery

Plan: #13
RPE: 1 · Minimal

rest day

Thu, Jul 2, 2026 — Full Body B Technique + Hypertrophy

strength

Plan: #12
Duration: 60 min
RPE: 5 · Moderate

20 sets across 7 exercises

Goblet Squat

RPE 6 · ChallengingEdit sets

Set	Side	Duration
1	Right	30 sec
2	Left	39 sec
3-4	Per side	30 sec

Set	Side	Duration
1	Left	1 min
2-3	Per side	1 min
4	Right	1 min

Set	Side	Duration
1	Left	45 sec
2-3	Per side	45 sec
4	Right	45 sec

Set	Side	Weight	Reps
1-2	Left	19 lb total	12
3-4	Per side	19 lb total	12
5-6	Right	19 lb total	12

Set	Side	Weight	Reps
1-2	Right	5 lb per hand	8
3-4	Per side	5 lb per hand	8
5-6	Left	5 lb per hand	8

Workout logs

Leg Press

Dumbbell Incline Press

Chest-Supported Row

Assisted Chin-Up

Seated Leg Curl

Triceps Pressdown

Rear Deltoid Machine

Pallof Press

Goblet Squat

Leg Press

Hip Flexor Stretch

Leg Press

Hip Flexor Stretch

Goblet Squat

Thoracic Rotation

Lateral Raise Machine

Leg Press

Hip Flexor Stretch

Leg Press

Thoracic Rotation

Goblet Squat

Leg Press

Goblet Squat

Leg Press

Goblet Squat

Dumbbell Romanian Deadlift

Chest Press Machine

Step-Up

Lat Pulldown

Lateral Raise Machine

Farmer Carry

Front Plank

Dumbbell Incline Press

Chest-Supported Row

Assisted Chin-Up

Seated Leg Curl

Cable Face Pull

Pallof Press

Side Plank

Hamstring Floss

Thoracic Rotation

Scapular Wall Slide

Dead Bug

Dumbbell Incline Press

Chest-Supported Row

Assisted Chin-Up

Rear Deltoid Machine

Triceps Pressdown

Cable External Rotation

Side Plank

Hamstring Floss

Hamstring Floss

Thoracic Rotation

Doorway Chest Stretch

Dumbbell Romanian Deadlift

Chest Press Machine

Step-Up

Lat Pulldown

Lateral Raise Machine

Farmer Carry

Front Plank

Doorway Chest Stretch

Scapular Wall Slide

Dead Bug

Rear Deltoid Machine

Triceps Pressdown

Dumbbell Curl

Cable External Rotation

Pallof Press

Scapular Wall Slide

Dumbbell Incline Press

Chest-Supported Row

Assisted Chin-Up

Seated Leg Curl

Cable Face Pull

Pallof Press

Side Plank

Hamstring Floss

Thoracic Rotation