# 2026-03-18

## Gym carry-forward from 2026-03-16

- Ignacio asked that this summary survive a `/new` so the next session can pick up the gym context quickly.
- Program context: Jeff Nippard **Min-Max 4x Restart**, **Day 1 – Full Body (Week 1)**.

### What to keep in mind for the next workout
- **Leg curl machine:** Mastertech **prone leg curl**.
- That machine has **no intermediate weights**.
- Last warm-ups used there:
  - **20 kg**
  - **30 kg** (instead of 27.5 kg because the increment was unavailable)
- On leg curl, the first working set was supposed to be around **RIR 1**, but actually felt closer to **RPE 7 / ~RIR 3+**, so it likely started **too light**.

### Rest-time lessons
- Ignacio wanted us to **review rest times**, especially on **Smith squats**.
- For **Smith squat warm-ups**, shortening rest to **2 min 30 s** felt **better**: active/ready, not cold.
- By the **4th warm-up**, the lift felt harder, so a longer rest before the first working set made sense.
- In practice, **5 min** before the working set happened accidentally, but the result was:
  - performance was **good**
  - recovery still felt **draining / taxing systemically**
- Working conclusion: for **Smith squat working sets**, **4–5 min rest is acceptable** if needed; for the earlier warm-ups, **2:30** looked more efficient.

### Exercise / setup preferences
- Ignacio would like to do **yoga on Wednesdays** (after the gym).
- For calves, the preferred machine is the **caballito**, clarified as **seated calf raise** (not standing, not donkey).

### Program correction we verified
- For **calf raise** in this plan, the correct source prescription from the original **Excel + PDF** was:
  - **0–1 warm-up sets**
  - **1 working set**
  - **6–8 reps**
  - **1–2 min rest**
- A previous Hevy setup with **2 warm-ups + 1 working set** was **too much** versus the original plan.

### Session-level takeaways from the workout
- **Leg curl:** first effective set likely too light.
- **Smith squat:** long rests were not crazy because the movement left Ignacio quite drained.
- **Incline bench:** also looked a bit light that day.
- **Calves:** keep them as **seated calf raise** and keep the setup faithful to the plan.

### Fast actionable summary for the next gym session
- **Leg curl:** start a bit heavier on the first working set.
- **Smith squat warm-ups:** try **2:30** rests early; save longer rest for late warm-up / working sets.
- **Smith squat working sets:** **4–5 min** is fine if recovery demands it.
- **Incline bench:** consider starting a bit heavier.
- **Calves:** use **seated calf raise**, with **0–1 warm-up + 1 set of 6–8**.