From 85320b5c99307bc82d1662675d141b8bb151ce7a Mon Sep 17 00:00:00 2001 From: Ash Date: Fri, 15 May 2026 14:18:23 +0000 Subject: [PATCH] workout: Day C card for 2026-05-15 --- workout/2026-05-15.html | 345 ++++++++++++++++++++++++++++++++++++++++ workout/index.html | 5 + 2 files changed, 350 insertions(+) create mode 100644 workout/2026-05-15.html diff --git a/workout/2026-05-15.html b/workout/2026-05-15.html new file mode 100644 index 0000000..79e9360 --- /dev/null +++ b/workout/2026-05-15.html @@ -0,0 +1,345 @@ + + + + + + + + Workout: Day C — May 15, 2026 + + + +
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Ash Pages / Workouts /

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💪 Workout Day C

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Friday, May 15, 2026
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Day C — Dynamic Full-Body
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🔥 Warmup

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5 min treadmill walk + arm circles + hip circles
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Main Workout

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#ExerciseRepsWeightMuscles
1Farmer's Walk30s walk15 lb pair or KBs
TrapsForearmsCore
2H2L Chop (Wood Chop)10/side20 lb KB
ObliquesAbsShoulders
3DB Push Press10-1215 lb pair
DeltsTricepsQuads
4DB Rear Delt Flies12-1510 lb pair
Rear DeltsRhomboidsTraps
5DB Hammer Curls10-1212 lb pair
BicepsForearms
6Calf Raises (1-leg)15/sidebodyweight or KB
Calves
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Structure: 3 rounds, 60–90s rest
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🧱 Core Finisher

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#ExerciseReps/TimeWeightMuscles
1Dead Bugs10/sidebodyweight
AbsCore
2Russian Twists20 total12 lb KB or DB
ObliquesAbs
3Plank Hold30–45sbodyweight
AbsCore
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Structure: 2 rounds, minimal rest. No rest between exercises.
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📚 Muscle Reference
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Anterior (Front)

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Posterior (Back)

+ Posterior muscles +
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Screen locked for workout
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💪 Workouts

KB+DB Circuit — 3x/week, A/B/C rotation

+ + May 15 + Day C · Dynamic Full-Body + + May 13 Day B · Full-Body Circuit