8-Week Accelerator
Wednesday, 14 OctToday

Week 4 · Wednesday

Pull A

0/30 working sets logged

0/5
Lifting
0/3
Cardio
—
Avg stepsno data

Fuel

Today's targets

2400kcal
155–170g protein (min)
266gcarbs
75gfat

Neutral-Grip Lat Pulldown

4 × 6-10 · 2 RIR

0/4
4 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3
4

Chest-Supported Row

4 × 6-10 · 2 RIR

0/4
4 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3
4

Single-Arm High Cable Lat Row

4 × 8-12 · 1-2 RIR

0/4
4 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3
4

Reverse Pec Deck

4 × 12-20 · 1-2 RIR

0/4
4 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3
4

EZ-Bar Curl

4 × 6-10 · 1-2 RIR

0/4
4 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3
4

Incline Dumbbell Curl

4 × 8-12 · 1 RIR

0/4
4 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3
4

Cable Hammer Curl

3 × 10-15 · 1 RIR

0/3
3 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3

Cable Wrist Curl / Forearm Flexion

3 × 12-20 · 1-2 RIR

0/3
3 sets
No previous logged sets for this exercise yet — log today's sets to establish a baseline.
kgrepsRIRform
1
2
3
Workout statusIn progress

Stopping early? “Mark partial” keeps this session honest in your history instead of showing it as fully done.

Cardio — 40 min Zone 2

Conversational pace, RPE 3–4/10. Bike/elliptical preferred.

pending
actual minutes done

Steps — target 8,000

in progress
today's step count

Hydration

2.5–3.5 L today as a baseline, plus extra around training.