Yano
Flatlandah
- Joined
- Aug 28, 2021
- Messages
- 16,754
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Analysis & Assessment – Feb 9, 2025 – Iron Abyss Active Recovery
Overview:
- Body weight: 201.8 lbs (+0.3 lbs from yesterday)
- Calories: 1582 kcal (target 3000)
- Cardio: 60 min total (17 miles, 112 bpm)
- Workout Type: Active Recovery (Mobility, Stability, and Light Accessory Work)
Performance Assessment:
Mobility & Stretching:



Adjustment Considerations:
- Could add Thoracic Spine Extensions over Foam Roller for extra upper back mobility.
Core Activation & Stability:


Accessory Work:


- Dumbbell Bird Dog Rows (Core + Stability)
- Seated Press & Bench Press (Shoulders + Chest Maintenance)
- Curls + Y-Raises (Elbow & Shoulder Health)
- Could swap Seated DB Press for Cable External Rotations if shoulders feel tight going into peak week.
Fatigue & Readiness Assessment:




Caloric Burn Estimate:
- Resting Metabolic Rate (RMR): ~2020 kcal
- Cardio Burn (Stationary Bike 60 min @ 112 bpm): ~650 kcal
- Active Recovery Burn (Mobility, Stability, and Accessory Work): ~250 kcal
- Total Estimated Burn: ~2920 kcal


Final Assessment:



Next Steps:


