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workout: Day A results for 2026-04-13

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- KB Swings: 20lb (ready for 25, Bowflex KB set ordered)
- DB Bench: 12lb pair ✅
- Goblet Squats: 20lb (ready for 25)
- Overhead Press: 12lb pair ✅ pushed through
- Rows: 15lb ✅
- Lunges: 10lb pair — right ankle tweaked, abbreviated last circuit
- Plank: hit 30s on 2nd circuit ✅
- Note: warm up more thoroughly to protect ankles
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Ash
2026-04-13 09:03:23 -07:00
parent 3515e88dca
commit 2e32b5893e
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workout/2026-04-13.html
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@@ -87,48 +87,49 @@
<td>1</td>
<td class="exercise-name">KB Swings (two-arm)</td>
<td class="reps">10</td>
<td class="weight">20 lb KB → 25 lb</td>
<td class="weight">20 lb KB (ready for 25 — Bowflex KB set ordered)</td>
<td><a href="https://www.youtube.com/watch?v=bDCeXbMJVNs" class="video-link" target="_blank">▶ Video</a></td>
</tr>
<tr>
<td>2</td>
<td class="exercise-name">Bench DB Press</td>
<td class="reps">15</td>
<td class="weight">10 lb pair → 12 lb</td>
<td class="weight">12 lb pair ✅</td>
<td><a href="https://www.youtube.com/watch?v=FSYrZjBikqs" class="video-link" target="_blank">▶ Video</a></td>
</tr>
<tr>
<td>3</td>
<td class="exercise-name">Goblet Squats</td>
<td class="reps">15</td>
<td class="weight">20 lb KB → 25 lb</td>
<td class="weight">20 lb KB (ready for 25)</td>
<td><a href="https://www.youtube.com/watch?v=aNDUbH_Uv4g" class="video-link" target="_blank">▶ Video</a></td>
</tr>
<tr>
<td>4</td>
<td class="exercise-name">Overhead DB Press</td>
<td class="reps">10</td>
<td class="weight">10 lb pair → 12 lb</td>
<td class="weight">12 lb pair ✅ pushed through</td>
<td><a href="https://www.youtube.com/watch?v=M2rwvNhTOu0" class="video-link" target="_blank">▶ Video</a></td>
</tr>
<tr>
<td>5</td>
<td class="exercise-name">One-arm Rows</td>
<td class="reps">10/side</td>
<td class="weight">12 lb → 15 lb</td>
<td class="weight">15 lb ✅</td>
<td><a href="https://www.youtube.com/watch?v=KRN38chlkds" class="video-link" target="_blank">▶ Video</a></td>
</tr>
<tr>
<td>6</td>
<td class="exercise-name">DB Lunges</td>
<td class="reps">6/leg</td>
<td class="weight">10 lb pair → 12 lb</td>
<td class="form-note">bodyweight to start, add DBs week 2+</td>
<td class="weight">10 lb pair</td>
<td class="form-note">⚠️ Right ankle tweaked (likely from squats) — abbreviated motion last circuit</td>
</tr>
</tbody>
</table>
</div>
<div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
<div class="note">⚠️ <strong>Ankle note:</strong> Right ankle tweaked during circuit (likely goblet squats) — abbreviated lunges on last round. Warm up more thoroughly going forward.</div>
</div>
<!-- Core finisher -->
@@ -155,7 +156,7 @@
<tr>
<td>3</td>
<td class="exercise-name">Plank Hold</td>
<td class="reps">30-45s</td>
<td class="reps">30s ✅ (hit on 2nd circuit!)</td>
<td class="weight">bodyweight</td>
<td><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" class="video-link" target="_blank">▶ Video</a></td>
</tr>