Pto

Receipts

Training log: masculine, not macho

Training pays off for both of us: strength, hydration, and recovery logged in Hevy so I can stay sharp on long loops and late drives.

View on HevyTalk training + routes

House ethos

  • Masculine, not macho: protective logistics over bro vibes.
  • Women-first: pacing and recovery that keep nervous systems calm.
  • Receipts over talk: Hevy data, walked routes, hydration baked in.
  • Grown energy: strength without explicit content or shock bait.

Source: Live via Hevy API · Last refreshed May 29, 2026

Recent sessions

Last four workouts

Pulled from the latest Hevy export; edit data/hevy-workouts.json to refresh.

May 29, 2026

Morning workout ☀️

ArmsBackMixed
  • Hammer Curl (Dumbbell) · 3x13 @ 40 lb · Arms
  • Preacher Curl (Barbell) · 6x11 @ 60 lb · Arms
  • Lat Pulldown (Cable) · 4x12 @ 140 lb · Back
  • Seated Cable Row - V Grip (Cable) · 4x15 @ 180 lb · Back
  • Shrug (Cable) · 4x19 @ 100 lb · Back
  • Straight Arm Lat Pulldown (Cable) · 4x15 @ 73 lb · Back
  • Torso Rotation · 4x30 @ 130 lb · Mixed
  • Face Pull · 4x15 @ 58 lb · Shoulders

May 28, 2026

Morning workout ☀️

ArmsBackChest
  • Overhead Triceps Extension (Cable) · 4x15 @ 73 lb · Arms
  • Rope Triceps Extension (Cable) · 5x17 @ 50 lb · Arms
  • Triceps Pushdown · 4x15 @ 73 lb · Arms
  • Upright Row (Smith) · 4x15 @ 65 lb · Back
  • Bench Press (Dumbbell) · 4x15 @ 170 lb · Chest
  • Chest Fly (Machine) · 5x14 @ 170 lb · Chest
  • Incline Bench Press (Dumbbell) · 3x15 @ 128 lb · Chest
  • External (Across) Rotation (Cable) · 4x30 @ 13 lb · Mixed
  • Hex Press (Plate) · 3x20 @ 25 lb · Mixed
  • Internal Rotation (Cable) · 3x30 @ 13 lb · Mixed
  • Lateral Raise (Dumbbell) · 4x15 @ 40 lb · Shoulders

May 27, 2026

Morning workout ☀️

CalvesHamstringsLegs
  • Standing Calf Raise (Machine) · 4x15 @ 370 lb · Calves
  • Lying Leg Curl (Machine) · 6x14 @ 160 lb · Hamstrings
  • Glute Kickback (Machine) · 4x30 @ 265 lb · Legs
  • Hip Abduction (Machine) · 4x16 @ 265 lb · Legs
  • Hip Adduction (Machine) · 4x17 @ 265 lb · Legs
  • Leg Extension (Machine) · 5x15 @ 160 lb · Legs
  • Hip Flexor Drive · 4x30 @ 160 lb · Mixed
  • Torso Rotation · 4x30 @ 130 lb · Mixed

May 26, 2026

Afternoon workout 💪

Legs
  • Single Leg Extensions · 4x30 @ 70 lb · Legs
  • Squat (Smith Machine) · 7x9 @ 275 lb · Legs

Two-a-day snapshot

May 26, 2026: 2 sessions

  • Afternoon workout 💪 — 2 lifts logged
  • Morning workout ☀️ — 7 lifts logged

Morning = compound/volume; later = polish + accessories. Hydration + nervous system first.

Muscle balance map

Volume = sets × reps × load across the last logged sessions.

Higher bar = more recent workload. Aim for balance.

Legs100%
Chest85%
Back80%
Mixed52%
Arms48%
Calves21%
Shoulders17%
Hamstrings13%

Supplements

Full stack with timing, hydration, liver/brain support, and PED context lives on the supplements page.

View supplement stack

Update instructions

  1. Export latest workouts from Hevy, then update `data/hevy-workouts.json` (keep newest first).
  2. Include date, title, notes, and per-exercise sets/reps/weight/muscle.
  3. Deploy; muscle map and recent sessions will refresh automatically.