Viewing Collection: plantedchathistory

6866d8c55ba89b6fd88571e7

chathistory

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      "content": "Ali Amiri\nRoad to 5K nonstop RUN + 20k weight loss in 9 months\nWeek 9\nLet’s focus on doing 2 run sessions each week!\nMonday\n23 June\nStrength\n7:30 AM\nWarm up\nJumping Jacks 2*30”\nHip circles - arm circles 1’\nGoblet squat 3*10 KB 18lb\nFloor chest press 3*12 DB 13lb\nBent over row 3*12 DB 13lb\nReverse lunge 3*8 each side DB 13lb\nBicep curl + shoulder press 3*8 DB 13lb\nRDL 3*10 DB 13lb\nRussian Twist one DB 3*20\nWall sit 1’\nplank 3*1’\nCool Down\nTuesday \nRest\nWednesday \nStrength\n7:30 AM\nWarm up\nMarch with high knees 2*30”\nStanding hip CARs 2*10 each side\nChair stand up 3*15 down:SLOW\nForward lunge 3*10 each leg\nPush-up 3*10\nMonster walk 3*45”\nPlank to toe touch 3*16 total\nSide-Lying Leg Lift 3*15 each side\nBird dog 3*10 each side\nOblique crunch reach 3*10 each side\nCool Down\nThursday \nRun\n15’ Fast Walk\nStanding calf raises 3*20\n2’ easy run – 1’ walk * 6\n15’ Walk\nFriday \nRest\nSaturday \nYoga \nstretch and breathe work\nSunday \nRun\n15’ Fast Walk\nStanding calf raises 3*20\n1’ easy run – 1’ walk * 15\n15’ Walk",
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      "content": "```\nAli Amiri\nRoad to 5K nonstop RUN + 20k weight loss in 9 months\nWeek 10\nIncrease running intervals, maintain strength focus, reinforce consistency.\n\nMonday\n24 June\nStrength\n7:30 AM\nWarm up\nJumping Jacks 2*35”\nHip circles - arm circles 1’15”\nGoblet Squat 3*12 KB 22lb\nFloor Chest Press 3*13 DB 15lb\nBent Over Row 3*13 DB 15lb\nReverse Lunge 3*9 each side DB 15lb\nBicep Curl + Shoulder Press 3*9 DB 15lb\nRDL 3*12 DB 15lb\nRussian Twist one DB 3*22\nWall Sit 1’10”\nPlank 3*1’10”\nCool Down\n\nTuesday\n25 June\nRest\n\nWednesday\n26 June\nStrength\n7:30 AM\nWarm up\nMarch with High Knees 2*35”\nStanding Hip CARs 2*12 each side\nChair Stand Up 3*16 down:SLOW\nForward Lunge 3*12 each leg\nPush-Up 3*11\nMonster Walk 3*50”\nPlank to Toe Touch 3*18 total\nSide-Lying Leg Lift 3*16 each side\nBird Dog 3*12 each side\nOblique Crunch Reach 3*12 each side\nCool Down\n\nThursday\n27 June\nRun\n7:30 AM\n15’ Fast Walk\nStanding Calf Raises 3*22\n3’ easy run – 1’ walk * 5\n15’ Walk\n\nFriday\n28 June\nRest\n\nSaturday\n29 June\nYoga\n8:00 AM\nStretch and Breathe Work\n\nSunday\n30 June\nRun\n8:00 AM\n15’ Fast Walk\nStanding Calf Raises 3*22\n2’ easy run – 1’ walk * 10\n15’ Walk\n```",
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      "content": "Ali Amiri\nRoad to 5K nonstop RUN + 20k weight loss in 9 months\nWeek 9\nLet’s focus on doing 2 run sessions each week!\nMonday\n23 June\nStrength\n7:30 AM\nWarm up\nJumping Jacks 2*30”\nHip circles - arm circles 1’\nGoblet squat 3*10 KB 18lb\nFloor chest press 3*12 DB 13lb\nBent over row 3*12 DB 13lb\nReverse lunge 3*8 each side DB 13lb\nBicep curl + shoulder press 3*8 DB 13lb\nRDL 3*10 DB 13lb\nRussian Twist one DB 3*20\nWall sit 1’\nplank 3*1’\nCool Down\nTuesday \nRest\nWednesday \nStrength\n7:30 AM\nWarm up\nMarch with high knees 2*30”\nStanding hip CARs 2*10 each side\nChair stand up 3*15 down:SLOW\nForward lunge 3*10 each leg\nPush-up 3*10\nMonster walk 3*45”\nPlank to toe touch 3*16 total\nSide-Lying Leg Lift 3*15 each side\nBird dog 3*10 each side\nOblique crunch reach 3*10 each side\nCool Down\nThursday \nRun\n15’ Fast Walk\nStanding calf raises 3*20\n2’ easy run – 1’ walk * 6\n15’ Walk\nFriday \nRest\nSaturday \nYoga \nstretch and breathe work\nSunday \nRun\n15’ Fast Walk\nStanding calf raises 3*20\n1’ easy run – 1’ walk * 15\n15’ Walk",
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    "type": "ai",
    "data": {
      "content": "```\nAli Amiri\nRoad to 5K nonstop RUN + 20k weight loss in 9 months\nWeek 10\nBuilding running interval endurance, increasing load and volume for key strength movements.\n\nMonday\n1 July\nStrength\n7:30 AM\nWarm-up\nJumping Jacks 2×35sec Bodyweight\nHip Circles + Arm Circles 1min Bodyweight\nGoblet Squat 3×12 Dumbbell 9kg (20lb)\nFloor Chest Press 3×13 Dumbbell 6kg (13lb)\nBent Over Row 3×13 Dumbbell 6kg (13lb)\nReverse Lunge 3×9 each side Dumbbell 6kg (13lb)\nBicep Curl + Shoulder Press 3×9 Dumbbell 6kg (13lb)\nRDL 3×12 Dumbbell 6kg (13lb)\nRussian Twist 3×22 Dumbbell 6kg (13lb)\nWall Sit 1min 15sec Bodyweight\nPlank 3×1min 10sec Bodyweight\nCool-down\n\nTuesday\n2 July\nRest\n\nWednesday\n3 July\nStrength\n7:30 AM\nWarm-up\nMarch with High Knees 2×35sec Bodyweight\nStanding Hip CARs 2×12 each side Bodyweight\nChair Stand Up 3×16 slow descent Bodyweight\nForward Lunge 3×12 each leg Bodyweight\nPush-up 3×11 Bodyweight\nMonster Walk 3×50sec Mini Band\nPlank to Toe Touch 3×18 total Bodyweight\nSide-Lying Leg Lift 3×16 each side Bodyweight\nBird Dog 3×12 each side Bodyweight\nOblique Crunch Reach 3×12 each side Bodyweight\nCool-down\n\nThursday\n4 July\nRun\n7:30 AM\n15min Fast Walk Bodyweight\nStanding Calf Raises 3×22 Bodyweight\n3min easy run – 1min walk × 5 Bodyweight\n15min Walk Bodyweight\n\nFriday\n5 July\nRest\n\nSaturday\n6 July\nYoga\n8:00 AM\nStretch and Breathe Work\n\nSunday\n7 July\nRun\n8:00 AM\n15min Fast Walk Bodyweight\nStanding Calf Raises 3×22 Bodyweight\n2min easy run – 1min walk × 10 Bodyweight\n15min Walk Bodyweight\n```",
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    "type": "human",
    "data": {
      "content": "Ali Amiri\nRoad to 5K nonstop RUN + 20k weight loss in 9 months\nWeek 9\nLet’s focus on doing 2 run sessions each week!\nMonday\n23 June\nStrength\n7:30 AM\nWarm up\nJumping Jacks 2*30”\nHip circles - arm circles 1’\nGoblet squat 3*10 KB 18lb\nFloor chest press 3*12 DB 13lb\nBent over row 3*12 DB 13lb\nReverse lunge 3*8 each side DB 13lb\nBicep curl + shoulder press 3*8 DB 13lb\nRDL 3*10 DB 13lb\nRussian Twist one DB 3*20\nWall sit 1’\nplank 3*1’\nCool Down\nTuesday \nRest\nWednesday \nStrength\n7:30 AM\nWarm up\nMarch with high knees 2*30”\nStanding hip CARs 2*10 each side\nChair stand up 3*15 down:SLOW\nForward lunge 3*10 each leg\nPush-up 3*10\nMonster walk 3*45”\nPlank to toe touch 3*16 total\nSide-Lying Leg Lift 3*15 each side\nBird dog 3*10 each side\nOblique crunch reach 3*10 each side\nCool Down\nThursday \nRun\n15’ Fast Walk\nStanding calf raises 3*20\n2’ easy run – 1’ walk * 6\n15’ Walk\nFriday \nRest\nSaturday \nYoga \nstretch and breathe work\nSunday \nRun\n15’ Fast Walk\nStanding calf raises 3*20\n1’ easy run – 1’ walk * 15\n15’ Walk",
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    "type": "ai",
    "data": {
      "content": "```\nAli Amiri\nRoad to 5K nonstop RUN + 20k weight loss in 9 months\nWeek 10\nProgress running intervals, modest strength load increases, reinforce exercise consistency.\n\nMonday\n1 July\nStrength\n7:30 AM\nWarm-up\nJumping Jacks 2×35sec Bodyweight\nHip Circles + Arm Circles 1min Bodyweight\nGoblet Squat 3×12 Dumbbell 9kg (20lb)\nFloor Chest Press 3×13 Dumbbell 6kg (13lb)\nBent Over Row 3×13 Dumbbell 6kg (13lb)\nReverse Lunge 3×9 each side Dumbbell 6kg (13lb)\nBicep Curl + Shoulder Press 3×9 Dumbbell 6kg (13lb)\nRDL 3×12 Dumbbell 6kg (13lb)\nRussian Twist 3×22 Dumbbell 6kg (13lb)\nWall Sit 1min 15sec Bodyweight\nPlank 3×1min 10sec Bodyweight\nCool-down\n\nTuesday\n2 July\nRest\n\nWednesday\n3 July\nStrength\n7:30 AM\nWarm-up\nMarch with High Knees 2×35sec Bodyweight\nStanding Hip CARs 2×12 each side Bodyweight\nChair Stand Up 3×16 slow descent Bodyweight\nForward Lunge 3×12 each leg Bodyweight\nPush-up 3×11 Bodyweight\nMonster Walk 3×50sec Mini Band\nPlank to Toe Touch 3×18 total Bodyweight\nSide-Lying Leg Lift 3×16 each side Bodyweight\nBird Dog 3×12 each side Bodyweight\nOblique Crunch Reach 3×12 each side Bodyweight\nCool-down\n\nThursday\n4 July\nRun\n7:30 AM\n15min Fast Walk Bodyweight\nStanding Calf Raises 3×22 Bodyweight\n3min easy run – 1min walk × 5 Bodyweight\n15min Walk Bodyweight\n\nFriday\n5 July\nRest\n\nSaturday\n6 July\nYoga\n8:00 AM\nStretch and Breathe Work\n\nSunday\n7 July\nRun\n8:00 AM\n15min Fast Walk Bodyweight\nStanding Calf Raises 3×22 Bodyweight\n2min easy run – 1min walk × 10 Bodyweight\n15min Walk Bodyweight\n```",
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