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 Apr 15, 2026

Recent sessions

Last four workouts

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

Apr 15, 2026

Afternoon workout 💪

BackChestCore
  • Lat Pulldown - Close Grip (Cable) · 3x20 @ 50 lb · Back
  • Seated Row (Machine) · 4x15 @ 70 lb · Back
  • Straight Arm Lat Pulldown (Cable) · 3x20 @ 50 lb · Back
  • Butterfly (Pec Deck) · 4x19 @ 110 lb · Chest
  • Leg Raise Parallel Bars · 3x15 · Core

Apr 10, 2026

Morning workout ☀️

ArmsBackChest
  • Skullcrusher (Dumbbell) (PT) · 4x15 @ 20 lb · Arms
  • Straight Arm Lat Pulldown (Cable) · 3x20 @ 30 lb · Back
  • Butterfly (Pec Deck) · 4x15 @ 70 lb · Chest
  • Chest Press (Machine) · 3x15 @ 60 lb · Chest

Apr 9, 2026

Afternoon workout 💪

Legs
  • Hack Squat (Machine) · 7x10 @ 370 lb · Legs
  • Single Leg Extensions · 3x30 @ 70 lb · Legs

Apr 6, 2026

Afternoon workout 💪

HamstringsLegsMixed
  • Lying Leg Curl (Machine) · 4x15 @ 150 lb · Hamstrings
  • Glute Kickback (Machine) · 4x30 @ 265 lb · Legs
  • Leg Extension (Machine) · 4x15 @ 150 lb · Legs
  • Hip Flexor Drive · 4x30 @ 160 lb · Mixed

Two-a-day snapshot

Apr 6, 2026: 2 sessions

  • Afternoon workout 💪 — 4 lifts logged
  • Afternoon workout 💪 — 2 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%
Chest25%
Mixed15%
Arms12%
Back9%
Hamstrings8%
Core8%

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.