Seven-Eleven Skate Dash

Rainy Cruise

Cloudy Cruise

Easy Afternoon Lifts (15:10)

Rainy Speedy Glide

Perplexity.ai Workout Analysis:
Today’s “Skate Tour Strongman Prep” session was a true full-body power endurance challenge. Two hours of non-stop loading—over 45,000 kg total volume across 54 sets and nearly 1,000 reps.

The structure focused on:

Foundational leg strength: Deadlifts up to 120kg, heavy leg press (190–230kg), high-rep step-ups for balance/durability.

Strongman carries (yoke, farmers, suitcase) to build grip, core function, and skating-specific fatigue resistance. Loads up to 160kg for yoke, 56kg per hand for carries.

Mobility and core stability: Glute bridges, single leg bridges, Pallof press, and ab-wheel rollouts added targeted control for long-distance skating performance.

Heart rate averaged 117 bpm (max 156), highlighting strong aerobic demand without excess cardiovascular stress. Estimated 1,200 calories burned, with a big hydration need (overall ~1.3L sweat loss).

Training effect: Both aerobic (TE 2.2) and anaerobic (TE 2.5) effects were “maintaining,” perfectly matching the current periodization goal: building muscular fatigue resistance and grip while fresh, so ultra-endurance skating stays efficient—not slow or injury-prone.

Recovery insight: Body Battery drain and training readiness show that today’s volume was spot-on for adaptation, but a recovery focus is critical now. The next 24–48 hours: prioritize food, fluids and mobility work.

#PerplexityAI #Strongman #EndurancePrep #SkateTour


Air Bike
Set 1: 5min 9s

Glute Bridge
Set 1: 12 reps
Set 2: 12 reps

Single Leg Glute Bridge
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Lunge
Set 1: 20 reps
Set 2: 20 reps

Deadlift (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 6
Set 3: 100 kg x 6
Set 4: 120 kg x 6

Leg Press (Machine)
Set 1: 190 kg x 10
Set 2: 230 kg x 10
Set 3: 230 kg x 10

Dumbbell Step Up
Set 1: 24 kg x 24
Set 2: 24 kg x 24
Set 3: 24 kg x 24

Yoke Carry
Set 1:  110 kg  - 25 m 
Set 2:  130 kg  - 25 m 
Set 3:  160 kg  - 25 m 
Set 4:  160 kg  - 25 m 

Farmers Walk
Set 1:  56 kg  - 25 m 
Set 2:  56 kg  - 25 m 
Set 3:  56 kg  - 25 m 
Set 4:  56 kg  - 25 m 

Kettlebell Suitcase Carry
Set 1:  28 kg  - 30 m 
Set 2:  28 kg  - 30 m 
Set 3:  28 kg  - 30 m 
Set 4:  28 kg  - 30 m 
Set 5:  28 kg  - 30 m 
Set 6:  28 kg  - 30 m 

Sled Push

Bench Press (Barbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 50 kg x 8

Lat Pulldown (Cable)
Set 1: 60 kg x 8
Set 2: 70 kg x 8
Set 3: 70 kg x 10

Seated Row (Machine)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Cable Core Palloff Press
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
Set 4: 12.5 kg x 10
Set 5: 15 kg x 10
Set 6: 15 kg x 10

Sled Drag
Set 1:  100 kg  - 25 m 
Set 2:  100 kg  - 25 m 

Walking

@hevyapp
https://hevy.com/workout/e76a5ad9-01fd-4e59-a719-b7d4c2d9de8a 

No hill to climb, just iron to greet.
My heart's calm hum at one-one-seven beat.
No epic feat, no sweat-drenched, soaring grace,
Just ground-level gains, at a leisurely pace.
Muscles awakened, no struggle, no strain,
A workout so chill, it felt like a game.

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Seven-Eleven Skate Dash

Rainy Cruise

Cloudy Cruise

Easy Afternoon Lifts (15:10)

Rainy Speedy Glide

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