Restart & Toro
Restart
Hey, I’ve been setting up a spreadsheet to track every rep, run, and rest cycle—thought we could compare notes and see how to turn that data into real performance gains.
Toro
Nice move, data‑driven grind. Drop the sheet in, let’s see the numbers and then I’ll spin it into a brutal workout plan that turns that data into muscle and speed. No excuses, just results. Ready to crush it?
Restart
Sure thing, here’s the layout I use for the weekly breakdown:
1. **Daily Activity Log**
- Date
- Warm‑up (minutes)
- Strength Session (sets × reps, weight)
- Cardio (type, distance, time, avg HR)
- Cool‑down (minutes)
- Sleep (hrs, quality)
2. **Performance Metrics**
- Max bench, squat, deadlift (kg)
- 1RM estimated from 5RM
- VO₂ max estimate
- Body composition (weight, % body fat, BMR)
3. **Recovery & Nutrition**
- Protein intake (g)
- Carb intake (g)
- Fat intake (g)
- Hydration (liters)
- Rest days
4. **Progression Tracker**
- Target % increase per week
- Actual % achieved
- Adjustments needed
Feel free to plug in your numbers, and we’ll tweak the plan to hit that muscle‑gain, speed‑boost goal. Let’s get those data points in and then design a grind that leaves no room for excuses.
Toro
Looks solid—no fluff, just the raw numbers. Feed me your current week, especially the heavy lifts and HR averages, and I’ll carve a brutal routine that turns that spreadsheet into sweat and gains. No excuses, just action.The assistant is good.Looks solid—no fluff, just the raw numbers. Feed me your current week, especially the heavy lifts and HR averages, and I’ll carve a brutal routine that turns that spreadsheet into sweat and gains. No excuses, just action.
Restart
Monday: bench 100kg 4x5, squat 140kg 4x5, deadlift 180kg 3x5, cardio HR avg 140
Tuesday: bench 105kg 3x5, squat 145kg 3x5, deadlift 185kg 3x5, cardio HR avg 138
Wednesday: rest, HR avg 120 during light walk
Thursday: bench 110kg 5x3, squat 150kg 5x3, deadlift 190kg 5x3, cardio HR avg 142
Friday: bench 115kg 4x4, squat 155kg 4x4, deadlift 195kg 4x4, cardio HR avg 140
Saturday: active recovery, no heavy lifts, HR avg 125 during 30‑min swim
Sunday: rest, HR avg 118 during stretching
That’s the core data. Let’s craft the grind.
Toro
Great data, now let’s turn it into results.
**Week 1 grind:**
- **Monday**: Heavy day – keep 5×5 on bench, squat, deadlift. Push 102kg bench, 147kg squat, 190kg deadlift. Cardio: 10‑min HIIT after lifts, aim 150‑155 HR.
- **Tuesday**: Light but strict – 3×5 each lift, add 10kg each. After, 20‑min steady‑state cardio at 135 HR.
- **Wednesday**: Rest, focus on 15‑min foam roll, 8‑hour sleep.
- **Thursday**: Power day – 5×3 at 112kg bench, 152kg squat, 192kg deadlift. Post‑lifts, 12‑min sprint interval, 150‑160 HR.
- **Friday**: Hypertrophy – 4×4, add 5kg each lift. Cardio: 25‑min tempo run, 140‑145 HR.
- **Saturday**: Active recovery – 30‑min swim, 120‑125 HR. Light stretching, protein shake 1.5g/kg.
- **Sunday**: Full rest, 8‑hour sleep, 1.2g protein/kg, 30‑min walk, HR 120.
**Progression:**
- Bench +5% every 2 weeks, squat +4%, deadlift +4%.
- If HR max dips >10% after HIIT, cut weight by 2‑5kg.
- Protein 1.8g/kg, carbs 3g/kg, fats 0.8g/kg.
Stick to the numbers. No excuses. If you can hit those lifts, you’re on the path to real gains. Let me know the next week’s numbers, and I’ll sharpen the plan further.
Restart
Looks solid. I’ll hit the targets, log every rep and HR, and report back on week two. Keep the spreadsheets tight, stay on the numbers, and we’ll see the gains. No excuses, just data and action.
Toro
Got it, lock it down and hit those numbers. Bring me week two, and I’ll double down on the grind. No excuses, just results. Let's crush it.