June 27, 2025 at 9:07 AM
Morning Upper Body Workout with Basil
Fremont, US
1 hour, 19 minutes and 0.73 seconds
Duration
0.06 mi
(0.10 km)
Tracked Distance
17,910.00 lb
(8,123.84 kg)
Volume
5
Segments
Activity Details
Comprehensive breakdown of your workout session and performance data
Activity Notes
Your thoughts and observations
Hit new PR on Bench Press!
Route Map
Your workout path
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Workout Segments
Detailed breakdown of each exercise segment and performance metrics
Segment 1: Medicine Ball Slam
Workout segment details
Segment
1
Exercises
Medicine Ball Slam
1 sets
Set 1
15.0 lbs
10 reps
Segment Total Volume
150.00 lb
(68.04 kg)
Segment 2: Banded Face Pull
Workout segment details
Segment
2
10 per side
Exercises
Banded Face Pull
2 sets
Set 1
20 reps
Set 2
20 reps
Segment 3: Barbell Bench Press
Workout segment details
Segment
3
Strong grip, think about “bending or breaking the bar”
Hit the rack while lifting off 315. Got stuck, needed help. Retried with Basil helping with lift off. Got stuck again, needed a lift off.
Exercises
Barbell Bench Press
11 sets
Set 1
45.0 lbs
20 reps
Set 2
135.0 lbs
10 reps
Set 3
185.0 lbs
5 reps
Set 4
225.0 lbs
2 reps
Set 5
275.0 lbs
1 reps
Set 6
295.0 lbs
1 reps
Set 7
225.0 lbs
2 reps
Set 8
315.0 lbs
1 reps
Set 9
315.0 lbs
1 reps
Set 10
275.0 lbs
3 reps
Set 11
225.0 lbs
12 reps
Segment Total Volume
8,800.00 lb
(3,991.61 kg)
Segment 4: Neutral Grip Lat Pulldown
Workout segment details
Segment
4
Don’t go heavier until I can do more than 12 reps for any exercise.
Exercises
Neutral Grip Lat Pulldown
6 sets
Set 1
70.0 lbs
10 reps
Set 2
115.0 lbs
10 reps
Set 3
165.0 lbs
3 reps
Set 4
190.0 lbs
10 reps
Set 5
190.0 lbs
8 reps
Set 6
145.0 lbs
6 reps
Segment Total Volume
6,635.00 lb
(3,009.59 kg)
Segment 5: Dumbbell Shoulder Press
Workout segment details
Segment
5
Elbows/arms at 45 degrees, don’t flare out too far
Chest out
Don’t shrug
Exercises
Dumbbell Shoulder Press
6 sets
Set 1
45.0 lbs
10 reps
Set 2
65.0 lbs
3 reps
Set 3
75.0 lbs
6 reps
Set 4
60.0 lbs
10 reps
Set 5
60.0 lbs
6 reps
Set 6
45.0 lbs
6 reps
Segment Total Volume
2,325.00 lb
(1,054.60 kg)