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Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.", "exercise_template_id": "062AB91A", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 20, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 30, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null } ] }, { "index": 6, "title": "Knee Raise Parallel Bars", "notes": "LSRPE ~7\nRound your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.", "exercise_template_id": "98237BA2", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null } ] } ] }, { "id": "290cc8b1-8f9e-4a95-a42e-bca49d5fee49", "title": "Upper (Strength Focus)", "routine_id": "bbaf4a25-8d69-41de-b97f-b7a875e80d30", "description": "Feels good to be back!", "start_time": "2025-10-27T22:52:58+00:00", "end_time": "2025-10-28T00:25:44+00:00", "updated_at": "2025-10-28T00:25:46.100Z", "created_at": "2025-10-28T00:25:46.100Z", "exercises": [ { "index": 0, "title": "Warm Up", "notes": "", "exercise_template_id": "79EF4E4F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": null, "distance_meters": null, 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"distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 44.5, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 4, "title": "Single Arm Lateral Raise (Cable)", "notes": "", "exercise_template_id": "DE68C825", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 3, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "warmup", "weight_kg": 5, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 6, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null } ] }, { "index": 5, "title": "T Bar Row", "notes": "LSRPE ~6\nWarm-Up Set #1 = ~50% of planned working weight Warm-Up Set #2 = ~70% of planned working weight\n\nFocus on getting a big 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"duration_seconds": null, "rpe": 8, "custom_metric": null } ] }, { "index": 7, "title": "Behind the Back Curl (Cable)", "notes": "", "exercise_template_id": "2DBCA395", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 12.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 4, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] } ] }, { "id": "81320176-8bf9-4cd3-a8b2-ce2686d9de73", "title": "LEG DAY (RECOMP)", "routine_id": "e1a7c002-937d-4f54-8575-abdcf5fca6c0", "description": "Excelente día, Peronista. Empecé un poco flojo, me bajó la presión al llegar al gym, no se por que. Igualmente logré hacer todos los ejercicios, su mayoría en maintenance, pero bien igual, sudando. Contento de haber hecho 6/6 esta semana.", "start_time": "2025-09-07T16:03:00+00:00", "end_time": "2025-09-07T18:03:29+00:00", "updated_at": "2025-09-07T18:03:30.954Z", "created_at": "2025-09-07T18:03:30.954Z", "exercises": [ { "index": 0, "title": "Hack Squat (Machine)", "notes": "", "exercise_template_id": "1E42FD5F", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 70, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 70, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 10, "custom_metric": null } ] }, { "index": 1, "title": "Leg Press (Machine)", "notes": "", "exercise_template_id": "C7973E0E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 80, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 120, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 160, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 160, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] }, { "index": 2, "title": "Leg Extension (Machine)", "notes": "", "exercise_template_id": "75A4F6C4", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 60, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 70, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null } ] }, { "index": 3, "title": "Seated Leg Curl (Machine)", "notes": "", "exercise_template_id": "11A123F3", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] }, { "index": 4, "title": "Hip Adduction (Machine)", "notes": "", "exercise_template_id": "8BEBFED6", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 30, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 30, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "index": 5, "title": "Hip Abduction (Machine)", "notes": "", "exercise_template_id": "F4B4C6EE", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null } ] }, { "index": 6, "title": "Calf Press (Machine)", "notes": "", "exercise_template_id": "91237BDD", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 60, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 100, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 100, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null } ] }, { "index": 7, "title": "Walking Lunge (Dumbbell)", "notes": "", "exercise_template_id": "A733CC5B", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": null, "distance_meters": 12, "duration_seconds": null, "rpe": null, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": null, "distance_meters": 12, "duration_seconds": null, "rpe": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": null, "distance_meters": 12, "duration_seconds": null, "rpe": null, "custom_metric": null } ] } ] }, { "id": "4e4fa871-2527-4919-b41a-39af67aeb85c", "title": "FULL BODY B (RECOMP)", "routine_id": "1fd9df39-6e0c-4ba9-8888-328b2d51bd01", "description": "Excelente! Muy poca gente y se entrenó con celeridad pero buena forma. Se sudó y se intentó llegar al fallo en más de una ocasión. Contento con este día.", "start_time": "2025-09-03T20:07:36+00:00", "end_time": "2025-09-03T21:43:47+00:00", "updated_at": "2025-09-03T21:43:46.673Z", "created_at": "2025-09-03T21:43:46.673Z", "exercises": [ { "index": 0, "title": "Deadlift (Barbell)", "notes": "", "exercise_template_id": "C6272009", "superset_id": null, "sets": [ { "index": 0, "type": "warmup", "weight_kg": 20, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 40, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 60, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 80, "reps": 11, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 4, "type": "normal", "weight_kg": 80, "reps": 10, 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"description": "Muy lindo gimnasio, me sentí muy a gusto! Sin embargo me preocupa que no chive tanto. No se si es que estoy en un plateau o qué, pero lo debo revisar..", "start_time": "2025-09-01T19:42:36+00:00", "end_time": "2025-09-01T21:40:37+00:00", "updated_at": "2025-09-01T21:40:38.016Z", "created_at": "2025-09-01T21:40:38.016Z", "exercises": [ { "index": 0, "title": "Squat (Smith Machine)", "notes": "", "exercise_template_id": "DDCC3821", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 40, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 55, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 3, "type": "normal", "weight_kg": 60, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "index": 1, "title": "Bench 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Gracias al pase que tengo, pude venir fuera de los horarios típicos de gimnasio y se paso muy bien y muy rápido. Contento con los resultados!", "start_time": "2025-08-30T21:33:19+00:00", "end_time": "2025-08-30T22:39:20+00:00", "updated_at": "2025-08-30T22:39:18.942Z", "created_at": "2025-08-30T22:39:18.942Z", "exercises": [ { "index": 0, "title": "Pull Up (Assisted)", "notes": "", "exercise_template_id": "2C37EC5E", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 63, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 49, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 42, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "index": 1, "title": "Bench Dip", "notes": "", "exercise_template_id": "CD6DC8E5", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 8, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] }, { "index": 2, "title": "Push Up", "notes": "", "exercise_template_id": "392887AA", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": 4, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 6, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null } ] }, { "index": 3, "title": "Bicep Curl (Dumbbell)", "notes": "", "exercise_template_id": "37FCC2BB", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 20, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 20, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 8.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 20, "reps": 8, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] }, { "index": 4, "title": "Triceps Rope Pushdown", "notes": "", "exercise_template_id": "94B7239B", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 12.5, "reps": 10, "distance_meters": null, "duration_seconds": null, "rpe": 6, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 10, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 10, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 9.5, "custom_metric": null } ] }, { "index": 5, "title": "Lateral Raise (Dumbbell)", "notes": "", "exercise_template_id": "422B08F1", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 15, "reps": 12, "distance_meters": null, "duration_seconds": null, "rpe": 9, "custom_metric": null } ] }, { "index": 6, "title": "Leg Raise Parallel Bars", "notes": "", "exercise_template_id": "0482DA98", "superset_id": null, "sets": [ { "index": 0, "type": "normal", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7, "custom_metric": null }, { "index": 1, "type": "normal", "weight_kg": null, "reps": 15, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": null, "reps": 16, "distance_meters": null, "duration_seconds": null, "rpe": 7.5, "custom_metric": null } ] } ] } ]