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 Jul 16, 2026

Recent sessions

Last four workouts

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

Jul 16, 2026

Thursday AM Pull (Optimized)

ArmsBackChest
  • Hammer Incline Curl (Dumbbell) · 4x15 @ 50 lb · Arms
  • Preacher Curl (Machine) · 4x15 @ 95 lb · Arms
  • Lat Pulldown (Cable) · 4x13 @ 140 lb · Back
  • Seated Cable Row - Mag Neutral · 4x15 @ 140 lb · Back
  • Straight Arm Lat Pulldown (Cable) · 4x15 @ 77 lb · Back
  • Rear Delt Reverse Fly (Machine) · 5x15 @ 100 lb · Chest
  • Cable Core Pallof Press · 3x30 @ 25 lb · Core
  • Face Pull · 5x15 @ 53 lb · Shoulders

Jul 15, 2026

Morning workout ☀️

ArmsBackChest
  • Single Arm Triceps Cross Body Pushdown · 4x30 @ 28 lb · Arms
  • Straight Arm Lat Pulldown (Cable) · 4x15 @ 77 lb · Back
  • Rear Delt Reverse Fly (Machine) · 5x15 @ 100 lb · Chest
  • Seated Leg Curl (Machine) · 4x15 @ 145 lb · Hamstrings
  • Hip Abduction (Machine) · 4x15 @ 265 lb · Legs
  • Hip Adduction (Machine) · 4x15 @ 265 lb · Legs
  • Leg Extension (Machine) · 5x15 @ 145 lb · Legs
  • External (Across) Rotation (Cable) · 5x30 @ 8 lb · Mixed
  • Face Pull · 5x15 @ 50 lb · Shoulders

Jul 14, 2026

Afternoon workout 💪

ArmsBack
  • Bicep Curl (Barbell) · 4x14 @ 65 lb · Arms
  • Lat Pulldown (Cable) · 2x15 @ 130 lb · Back
  • Pull Up (Band) · 3x11 @ 60 lb · Back
  • Single Arm Lat Pulldown · 2x30 @ 90 lb · Back

Jul 14, 2026

Morning workout ☀️

ArmsChestShoulders
  • Overhead Triceps Extension (Cable) · 5x15 @ 80 lb · Arms
  • Triceps Pushdown · 4x15 @ 73 lb · Arms
  • Bench Press (Dumbbell) · 6x13 @ 200 lb · Chest
  • Chest Fly (Machine) · 5x15 @ 190 lb · Chest
  • Lateral Raise (Dumbbell) · 5x15 @ 40 lb · Shoulders

Two-a-day snapshot

Jul 14, 2026: 2 sessions

  • Afternoon workout 💪 — 4 lifts logged
  • Morning workout ☀️ — 5 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.

Chest100%
Back59%
Arms52%
Legs43%
Shoulders16%
Hamstrings8%
Core8%
Mixed8%

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.