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Thursday, February 26, 2026
8 Exercises
178 Total Reps
13,260 Volume (lbs)
Coach Notes
Outstanding rebuild session! You crushed this one — 52 minutes, hit every exercise, and made some excellent weight choices. Highlights: chest press to 75 lbs (exceeded the plan!), lat pulldown to 105 lbs (way above your comeback weight), and leg press progression right on track to 200 lbs. Smart calls keeping shoulders conservative at 15 lbs (they'll catch up) and triceps felt easy at 6 effort. The jump from 142 reps yesterday to 178 today shows you're ready for full volume. Next session we'll bump up where it felt too easy and push where you exceeded expectations. The comeback is complete — you're officially back to building strength. 💪
1
Elliptical Cardio
Warm up properly
20 mins 1.39 mi
2
Chest Press (Machine) Chest
SetRepsWeightEffort
1 12 55 lbs —
2 10 65 lbs 6/10
3 6 75 lbs 8/10
3
Lat Pulldown Back
SetRepsWeightEffort
1 12 65 lbs —
2 10 85 lbs 6/10
3 8 105 lbs 7/10
4
Leg Press Legs
SetRepsWeightEffort
1 12 160 lbs —
2 10 180 lbs 7/10
3 8 200 lbs 8/10
5
Seated Row Back
SetRepsWeightEffort
1 12 55 lbs —
2 10 60 lbs 7/10
3 8 65 lbs 8/10
6
Shoulder Press (Machine) Shoulders
SetRepsWeightEffort
1 12 15 lbs 7/10
2 10 15 lbs 7/10
3 8 15 lbs 7/10
7
Tricep Pushdown (Cable) Arms
SetRepsWeightEffort
1 12 45 lbs —
2 10 50 lbs 6/10
3 8 55 lbs 6/10
8
Incline Walk Cardio
Cooldown walk