From 2e32b5893e2e043276ed96b839781fbf58694b69 Mon Sep 17 00:00:00 2001 From: Ash Date: Mon, 13 Apr 2026 09:03:23 -0700 Subject: [PATCH] workout: Day A results for 2026-04-13 MIME-Version: 1.0 Content-Type: text/plain; charset=UTF-8 Content-Transfer-Encoding: 8bit - 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 --- workout/2026-04-13.html | 17 +++++++++-------- 1 file changed, 9 insertions(+), 8 deletions(-) diff --git a/workout/2026-04-13.html b/workout/2026-04-13.html index ec7262f..f247c1a 100644 --- a/workout/2026-04-13.html +++ b/workout/2026-04-13.html @@ -87,48 +87,49 @@ 1 KB Swings (two-arm) 10 - 20 lb KB → 25 lb + 20 lb KB (ready for 25 — Bowflex KB set ordered) ▶ Video 2 Bench DB Press 15 - 10 lb pair → 12 lb + 12 lb pair ✅ ▶ Video 3 Goblet Squats 15 - 20 lb KB → 25 lb + 20 lb KB (ready for 25) ▶ Video 4 Overhead DB Press 10 - 10 lb pair → 12 lb + 12 lb pair ✅ pushed through ▶ Video 5 One-arm Rows 10/side - 12 lb → 15 lb + 15 lb ✅ ▶ Video 6 DB Lunges 6/leg - 10 lb pair → 12 lb - bodyweight to start, add DBs week 2+ + 10 lb pair + ⚠️ Right ankle tweaked (likely from squats) — abbreviated motion last circuit
Structure: 3 rounds, 60-90s rest between rounds
+
⚠️ Ankle note: Right ankle tweaked during circuit (likely goblet squats) — abbreviated lunges on last round. Warm up more thoroughly going forward.
@@ -155,7 +156,7 @@ 3 Plank Hold - 30-45s + 30s ✅ (hit on 2nd circuit!) bodyweight ▶ Video