Strength

keeps the muscle, the kitchen loses the weight

Session A

0 of 3 this week · Mon 2 Nov
Tap a movement when it's done · 60–90s between sets0/4
  • Incline push-up3 × 8–12form
    Incline push-up

    Body in one line, elbows back at 45°, chest to the surface. Lower the surface to progress.

    bodyweight
  • Box squat3 × 12–15form
    Box squat

    Nothing on the shoulders, ever. One dumbbell hugged to the chest once the back is clear. Sit back to a chair, touch, stand tall. The chair sets the depth for the left knee. Lower for 3 seconds.

    Bodyweight until the back is clear, then one dumbbell at the chest, 10 kg
  • Bed-supported row3 × 10–12 each side · 6 setsform
    Bed-supported row

    Face down across the bed, one shoulder at the edge, arm hanging with the dumbbell. Pull to the hip, pause, lower slow. The mattress holds your spine, so there is nothing to round.

    10 kg, one hand
  • Curl2 × 12form
    Curl

    Elbows pinned at your sides. No swinging.

    10 kg each hand
What this session works

solid is the prime mover · faint is assisting

Progression

one rule, nothing to calculate

The weight is prescribed, because with one pair of 10s the only loads that exist are 10 and 20. So progression is slower lowering, then more reps, and only more iron when there is more iron. Lower the surface for push-ups. Stop two or three reps short of failure, and breathe out on the effort. That last one matters more than the rest of this page while the BP reads where it does.

Left knee: Pain-free range is the rule. Muscle burn is fine, joint pain is not. Stop the set, don't push through it.

Done

4 logged

Next session

session B