From c9ef15079f6291ad9b9fd110a248bb693d85425a Mon Sep 17 00:00:00 2001 From: Ash Date: Fri, 8 May 2026 14:24:05 +0000 Subject: [PATCH] workout: Day C card for 2026-05-08 --- workout/2026-05-08.html | 345 ++++++++++++++++++++++++++++++++++++++++ workout/index.html | 5 + 2 files changed, 350 insertions(+) create mode 100644 workout/2026-05-08.html diff --git a/workout/2026-05-08.html b/workout/2026-05-08.html new file mode 100644 index 0000000..bc512c2 --- /dev/null +++ b/workout/2026-05-08.html @@ -0,0 +1,345 @@ + + + + + + + + Workout: Day C — 2026-05-08 + + + +
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Ash Pages / Workouts /

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💪 Day C — Dynamic Full-Body

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Friday, May 8, 2026
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Day C — Dynamic Full-Body
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🔥 Warmup

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5 min treadmill walk + arm swings + bodyweight squats
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Main Workout

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#ExerciseRepsWeightMuscles
1Farmer's Walk20 steps15 lb pair or KBs
TrapsForearmsCore
2H2L Chop (wood chop)10/side20 lb KB
ObliquesShouldersCore
3DB Push Press1010 lb pair → 15 lb
ShouldersTricepsQuads
4DB Rear Delt Flies105 lb pair → 10 lb
Rear DeltsRhomboidsTraps
5DB Hammer Curls1510 lb pair → 12 lb
BicepsForearms
6Calf Raises (1-leg)20 (10/leg)Bodyweight or hold KB
Calves
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Structure: 3 rounds, 60–90s rest between rounds
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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
AbsCoreSpinal Erectors
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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 8 + Day C · Dynamic Full-Body + + May 6 Day B · Full-Body Circuit