Workout plans

Session goal

Progress only the lifts that have clearly earned it while keeping the session at RPE 7–8 and roughly 80–95 minutes.

Warm-up

• 8–10 minutes easy cardio.
• Perform 1–2 lighter ramp-up sets before leg press, incline press, row, and chin-ups.

Progression priorities

• Incline press, row, and chin-up assistance may progress slightly if the first working set is clean.
• Hold leg-curl load at 100 lb and build reps because 105 lb previously reached RPE 9.
• Keep 1–2 reps in reserve on all compound lifts.

Session

• Ride 60–90 minutes indoors or outdoors.
• Keep the effort at RPE 3–4, steady Zone 2.
• Avoid threshold work, hard climbs, and prolonged Zone 3; Thursday's 110-minute interval ride already supplies this cycle's hard aerobic stimulus.

Position practice

Every 15–20 minutes:

• Relax the grip and soften the elbows.
• Drop the shoulders away from the ears.
• Change hand position.
• Briefly sit taller and reset the upper back.

Execution

Use an even effort and finish with energy remaining. Shorten to 45–60 minutes if Tuesday's strength session leaves the legs unusually heavy.

Optional finish

5–10 minutes of gentle chest, hip-flexor, and thoracic mobility.

Goal

Progress the movements that were comfortably completed on July 22 while holding the harder movements steady. Keep 1–2 repetitions in reserve and finish in about 80–90 minutes.

Warm-up

Complete 8–10 minutes of easy cardio, followed by bodyweight squats, unloaded hip hinges, and light ramp-up sets for chest press and lat pulldown.

Main progression

• Increase chest press slightly if the next machine setting is appropriate.
• Keep lat pulldown at 105 lb.
• Keep goblet squat at 40 lb.
• Increase Romanian deadlift only when technique remains consistent.

Yesterday was already a substantial full-body session, so today uses different movement patterns and keeps total effort controlled. Warm up with 8–10 min easy cardio plus 1–2 lighter ramp-up sets for the first leg and upper-body exercises. Keep most working sets around RPE 7–8; do not train to failure. If yesterday’s soreness is more than mild, remove one set from leg press, incline press, and assisted chin-ups.