Week summary

Weekly exercise summary

A complete overview for Initial Autophaygy stimulus with IF 16h and pescatarian diet, organized across Monday through Sunday.

Item	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
Elliptical Norwegian 4x4 HIIT (Z5) Cardio	✓							1
Elliptical Z2 Cardio					✓			1
Elliptical Z3 Cardio			✓					1
Five-minute full-body stretching routine Flexibility	✓	✓	✓	✓	✓			5
Assisted or bodyweight pull-up Hypertrophy		✓		✓				2
Cable lateral raise Hypertrophy		✓		✓				2
Cable standing hip abduction Hypertrophy		✓		✓				2
Hammer curl Hypertrophy		✓		✓				2
Incline Dumbbell Press Hypertrophy		✓		✓				2
Leg press Hypertrophy		✓		✓				2
Reverse crunch Hypertrophy	✓		✓		✓			3
Seated calf raise Hypertrophy		✓		✓				2
Seated leg curl Hypertrophy		✓		✓				2
Triceps-focused parallel-bar dip Hypertrophy		✓		✓				2
Wide-elbow machine row Hypertrophy		✓		✓				2
VILPA: Front plank (planche-style hold) Vilpa	✓	✓	✓	✓	✓	✓	✓	7
VILPA: Pelvic-floor contractions (Kegels) Vilpa		✓		✓				2
VILPA: Wall-sit intervals Vilpa	✓		✓		✓	✓	✓	5