Oh no I had an understanding that that was more of the goal. I’m again, just an idiot who asks a lot of questions, but if you’re aiming for cardio benefits in particular why are you interweaving strength and cardio (which I assume is going to be Z4) instead of just doing strength separately from Z2?
Edit: I could be guessing what your zones wrong tbh, I don’t know your heart rate. Is the rucking Z2?
Deload Abs And Stretching
Thursday, January 2, 2025 at 07:03
Stretching
Set 1: 1:00
Set 2: 1:00
Set 3: 1:00
Set 4: 1:00
Set 5: 1:00
Set 6: 1:00
Set 7: 1:00
Set 8: 1:00
Set 9: 1:00
Set 10: 1:00
Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps
Strong - Workout Tracker & Gym Log
You are asking correctly and we both are trying to discuss in the written word, which can be hard without total context.
When I Ruck in the warmer weather here in Houston my HR will get in the 110-120’s. When I do HotWorx my heart rate will get to that and above. This week alone I was have zones of 145+, I also enjoy just walking outside to get sun and Vitamin D.
Great questions and keep asking. This is my career now is learning and sharing.
I also do my traditional lifting in the morning and my cardio in the evening. I am blessed with a schedule to have the ability to do two a days.
That’s the part I miss most about running long distances, I love outside time but it’s counterproductive for my goals. End up just filling that void with golf. I write a lot for work so my workspace in the afternoon is outside too
Thursday Night Sweat HOTWORX (Houston, TX - Summerwood) Great tasting quality Protein here Phormula-1 | 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
I see patients online or in clinic so I have to grab my outside time how I can. I miss running as well but I was breaking down on my ankles and knees.
Thor Day 1
Monday, January 6, 2025 at 07:30
T Bar Row
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 125 lb × 5
Set 4: 100 lb × 15
Set 5: 100 lb × 15
Chin Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Lateral Raise (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Notes: Full ROM DBs all the way over head
Bicep Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 12
Set 4: 20 lb × 15
Skullcrusher (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log
Monday night sweat! HOTWORX (Houston, TX - Summerwood) Great tasting quality Protein here Phormula-1 | 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Thor Day 2
Tuesday, January 7, 2025 at 08:25
Bench Press (Dumbbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Set 4: 50 lb × 15
Lunge (Dumbbell)
Set 1: 30 lb × 30
Set 2: 30 lb × 30
Set 3: 30 lb × 30
Romanian Deadlift (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Plank
Set 1: 1:00
Set 2: 1:00
Set 3: 1:00
Set 4: 1:00
Set 5: 1:00
Set 6: 1:00
Set 7: 1:00
Set 8: 1:00
Set 9: 1:00
Set 10: 1:00
Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log
Tuesday afternoon Rucking. Great tasting quality Protein here Phormula-1 | 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Thor Day 3
Wednesday, January 8, 2025 at 08:57
Pull Up
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Bent Over Row (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 15
Incline Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 20 lb × 15
Skullcrusher (Barbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15
Set 4: 60 lb × 15
Upright Row (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log
Wednesday Night Sweat! HOTWORX (Houston, TX - Summerwood) Great tasting quality Protein here Phormula-1 | 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Thor Day 4
Thursday, January 9, 2025 at 08:02
Incline Bench Press (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Belted Squat
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15
Sumo Squat
Set 1: 62 lb × 15
Set 2: 62 lb × 15
Set 3: 62 lb × 15
Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps
Workout Notes: All done TUT tempo 4:1:1
https://strong.app.link/TDSOSOAi1Pb
Thursday Nights Rucking! Great tasting quality Protein here Phormula-1 | 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Thor Day 5
Friday, January 10, 2025 at 08:20
Lateral Raise (Cable)
Set 1: 35 lb × 30
Set 2: 35 lb × 30
Set 3: 35 lb × 30
Upright Row (Barbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15
Deficit Deadlift (Barbell)
Set 1: 155 lb × 10
Set 2: 155 lb × 10
Set 3: 155 lb × 10
Set 4: 155 lb × 10
Bicep Curl (Barbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15
Set 4: 60 lb × 15
Triceps Dip
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps
Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log
Friday night Rucking! Great tasting quality Protein here Phormula-1 | 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Saturday Morning Rucking! Great tasting quality Protein here Phormula-1 | 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm
Thor Day 1
Monday, January 13, 2025 at 08:10
T Bar Row
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 125 lb × 6
Set 4: 100 lb × 15
Set 5: 100 lb × 15
Chin Up
Set 1: 7 reps
Set 2: 6 reps
Set 3: 6 reps
Lateral Raise (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Bicep Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 20 lb × 15
Skullcrusher (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log
Thor Day 2
Tuesday, January 14, 2025 at 08:25
Bench Press (Dumbbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Set 4: 50 lb × 15
Lunge (Dumbbell)
Set 1: 30 lb × 30
Set 2: 30 lb × 30
Set 3: 30 lb × 30
Romanian Deadlift (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Plank
Set 1: 1:00
Set 2: 1:00
Set 3: 1:00
Set 4: 1:00
Set 5: 1:00
Set 6: 1:00
Set 7: 1:00
Set 8: 1:00
Set 9: 1:00
Set 10: 1:00
Workout Notes: All done TUT tempo 4:1:1
Strong - Workout Tracker & Gym Log
