monday, july 13

Full-Body A — Week 1 (Baseline)

strength session

Stats

Time

40:00

Movements

9

Sets

21

Note

Week 1 opener of Strength & Cut. Baseline test logged as AMRAP sets: 16 push-ups, 65s plank, 30 bodyweight squats in 60s. Circuits A and B felt like starter workloads (except final push-up sets). Circuit C (reverse lunge + plank) was the hardest by a wide margin — notably higher sweat/breathing. Row felt under-loaded on the red band; step to blue next session.

Movements

Plank (baseline max hold)

core

setrepsloadrpenote

1—amrapbw—Baseline test — 65 second max hold

Bodyweight Squats (baseline 60s)

squat

setrepsloadrpenote

130amrapbw—Baseline test — 30 reps in 60 seconds

Band Squat

squat

set

reps

load

rpe

note

112band6Red band (8-30 lb) — tension felt right

212band6Red band (8-30 lb)

312band6Red band (8-30 lb)

Band Bent-over Row

pull

setrepsloadrpenote

112band5Red band (8-30 lb) — under-loaded, move to blue

212band5Red band (8-30 lb) — under-loaded

312band5Red band (8-30 lb) — under-loaded

Band RDL

hinge

setrepsloadrpenote

112band6Black band (19-80 lb)

212band6Black band (19-80 lb)

312band6Black band (19-80 lb)

Push-ups

push

setrepsloadrpenote

18bw8Post-baseline fatigue

28bw8.5

36bw9

Reverse Lunge

single leg

setrepsloadrpenote

18bw78 per leg

28bw7.58 per leg

38bw88 per leg

Plank

core

setrepsloadrpenote

1—bw730 second hold

2—bw7.530 second hold

3—bw830 second hold

Push-ups (baseline max)

push

setrepsloadrpenote

116amrapbw—Baseline test — max reps, one set to failure