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Participant NameJennifer koss
EmailEmail hidden; Javascript is required.
Select Your Cohort:UPMC East Spring 2025
Log Entries
Day of the Week Workout Type Time Spent No. of Steps for Day RPE (Rate of perceived exertion) Notes
Wednesday
  • Strength
 60 11010 4-6 Plank 30-45s / RBD 12lb 3x15
Pushup full 5-7 knee 10 3x / RBWing 5lb
SS Chest lift 10lb / Deadlift w/row 12lb 3x15
WS Bicep 12lb / RevLunge Tricep Dip 12lb

45-60 minute basketball game 2 adults against a half dozen kids. Had so much fun. Energy levels were good throughout. However, my heel pain was noticeable remainder of day. Iced, Elevated and rest
Thursday
  • Flexibility
 15 5915 1 Balance work and stretching
Friday
  • Aerobic
 60 6468 7-8 14 miles total
Warmup 30 min
10min 30/30 break 10min 30/30 cool down
Total Steps with Bike ride (9124) = 15592
Saturday
  • Aerobic
  • Endurance
 4 hrs 9476 7-8 Got the 1st 30 mile Ride in!
Challenging trail with more hills and needed a few extra breaks.
Total Steps = 26294 bike ride (16,818)
Sunday
  • Endurance
 10 2458 2-3 Today was an active day in the kitchen. Reading the step count was dismal and made time for a brief 10 minute stroll outside.
Monday
  • Endurance
 30 4868 2-3 Low energy today took it easy today.
10 minutes 3x16
Chair knee lifts
Table push-ups & mtn climbers
Side punch lunge
Pendulum 10lbs
——-
15 minutes
Around the shoulder 3x16
Shoulders ft & side
Felt front raise
Felt row
45 raise
90 Rotator cuff
Reset & Balance
———-
10 minutes:
Clamshell / Deadbug 5lbs
Tuesday
  • Flexibility
  • Endurance
 10 6658 2-3 143lbs - 30%
10 minutes: 2x16
SS Chest Lift w/knee lift 5lbs ea
Deadlift w/row 5lbs ea
RBWing w/side lunge 5lbs ea
Windmills 5lb
----
My goals for next week

1 – 30 Mile Bike Ride
Lose 5lbs
Modify and Use Personal Spreadsheet Chart I started last year.

Specialist Notes
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