# created ```dataview LIST WITHOUT ID file.link FROM -"windsurf" WHERE file.cday = date(this.file.name) AND !startswith(file.folder, "windsurf") SORT file.cday ASC ``` # modified ```dataview LIST WITHOUT ID file.link FROM -"windsurf" WHERE file.mday = date(this.file.name) AND !startswith(file.folder, "windsurf") SORT file.mday ASC ``` --- # [[diary and thoughts]] #thought #diary --- # Weights Revised Starting Weights - Realistic Approach Phase 1: Foundation Building (Weeks 1-4) More Appropriate Starting Weights: 1. Chest Press Machine • Starting Weight: 20-30 kg • Target Feel: Moderately challenging for 12-15 reps, with 2-3 reps left "in the tank" 2. Seated Cable Row • Starting Weight: 25-35 kg • Target Feel: Last 2-3 reps should require focus and effort 3. Leg Press • Starting Weight: 60-80 kg (including sled weight) • Note: Your legs are already conditioned from cardio - don't undersell yourself here 4. Lat Pulldown • Starting Weight: 30-40 kg • Target Feel: Challenging but allows full range of motion with control How to Find Your Actual Starting Weight: 1. Start within the suggested range 2. Do 5 test reps 3. Too easy? (feels like you could do 20+ reps) → Add 5-10 kg 4. Too hard? (can barely complete 8 reps) → Reduce by 5-10 kg 5. Just right: 12-15 reps feels moderately challenging with 2-3 reps still possible The Real Goal: You should definitely know you're working - that's the whole point. The weight should feel substantial enough that you're proud of moving it, but not so heavy that your form breaks down or you're grinding out reps. Your cardio background means you have good work capacity and muscle endurance. We're just teaching your muscles a new type of work, not starting from complete weakness. Progression: Add 2.5-5 kg when you can complete all sets feeling like you have 3+ reps in reserve. **</answer>**