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Build on Success

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Saturday, February 28 · Full Body

Coach Notes

Building on your outstanding Tuesday session! You exceeded my plan on chest (75 vs 70) and lat pulldown (105 vs 90), so we are progressing accordingly. Chest: testing 80 on top set since 75 was strong. Lat pulldown: pushing to 115 since 105 felt comfortable. Leg press: 220 target since 200 was effort 8. Seated row: progressive climb since you maxed at 65. Shoulders: gentle increase since they are still catching up. Triceps: room to grow since 55 was effort 6. The comeback is complete - you are officially in strength-building mode. 💪

Exercises (8)

1
Elliptical Cardio

Standard warm-up

2
Chest Press (Machine) Chest
SetRepsWeight
1 12 65 lbs
2 10 75 lbs
3 8 80 lbs

You crushed 75 last time - testing 80 on top set

3
Lat Pulldown Back
SetRepsWeight
1 12 85 lbs
2 10 105 lbs
3 8 115 lbs

105 felt strong at effort 7 - pushing to 115

4
Leg Press Legs
SetRepsWeight
1 12 180 lbs
2 10 200 lbs
3 8 220 lbs

200 at effort 8 - time for 220

5
Seated Row Back
SetRepsWeight
1 12 65 lbs
2 10 75 lbs
3 8 80 lbs

Progressive increase from 65 ceiling

6
Shoulder Press (Machine) Shoulders
SetRepsWeight
1 12 15 lbs
2 10 20 lbs
3 8 23 lbs

Conservative progression - shoulders catching up

7
Tricep Pushdown (Cable) Arms
SetRepsWeight
1 12 50 lbs
2 10 55 lbs
3 8 60 lbs

55 felt easy at effort 6 - room to grow

8
Incline Walk Cardio

Cooldown