Week 2 Friday

Week 2 Friday
Friday 31 Dec 2021, 11:49

Chin Up
Set 1: (+65 lbs) × 8
Set 2: (+65 lbs) × 8
Set 3: (+65 lbs) × 8
Note: Add weight week 3. Aim for 3x8

SUPERSET
Bent Over Row (Barbell)
Set 1: 145 lbs × 12
Set 2: 155 lbs × 12
Set 3: 155 lbs × 12
Set 4: 155 lbs × 12
Note: Add small amount of weight week 3.
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Note: Add reps week 3. Aim for 5x13

SUPERSET
Chest Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 17
Set 3: 25 lbs × 17
Set 4: 25 lbs × 17
Set 5: 25 lbs × 17
Note: Aim for 19 week 3.
Standing Calf Raise (Dumbbell)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 20
Set 4: 100 lbs × 20
Set 5: 100 lbs × 20
Note: Week 3 add weight.

Wrist Roller
Set 1: 25 lbs × 1
Set 2: 25 lbs × 1
Set 3: 25 lbs × 1
Set 4: 25 lbs × 1
Set 5: 25 lbs × 1
Note: Swapped with wrist curl performed Tuesday. Week 3 add small amount of weight.

SUPERSET
Neck Curl
Set 1: 50 lbs × 30
Set 2: 50 lbs × 30
Set 3: 50 lbs × 30
Set 4: 50 lbs × 30
Set 5: 50 lbs × 30
Note: Add weight week 3
Neck Extension
Set 1: 40 lbs × 30
Set 2: 40 lbs × 28
Set 3: 40 lbs × 30
Set 4: 40 lbs × 30
Set 5: 40 lbs × 23
Note: Add weight week 3

with Strong
https://strong.app.link/CH7XWT4Hrmb 

Week 2 Thursday

Week 2 Thursday
Thursday 30 Dec 2021, 13:30

Incline Bench Press (Barbell)
Set 1: 145 lbs × 8
Set 2: 145 lbs × 8
Set 3: 145 lbs × 8
Note: Add weight week 3

Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 14
Set 4: 75 lbs × 13
Note: Week 3 add weight

SUPERSET
Front Raise (Barbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20
Set 4: 30 lbs × 18
Set 5: 30 lbs × 18
Note: Week 3 add weight, probably reduce reps
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 20
Set 4: 15 lbs × 18
Set 5: 15 lbs × 15
Note: Week 3 add weight, probably reduce reps

Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15
Set 5: 140 lbs × 12
Note: Replacement for machine rear delt. Injury avoidance. Add weight week 3

with Strong
https://strong.app.link/pZteFyC7pmb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 29 Dec 2021, 14:52

Squat (Barbell)
Set 1: 295 lbs × 5
Set 2: 300 lbs × 5
Set 3: 300 lbs × 5

Squat (Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10
Set 3: 315 lbs × 10
Note: Week 2 increase weight.

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps
Note: Negative to ball, assisted up.
Note: Week 2 increase reps and/or reduce assistance.

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Note: Avoiding bicep issue
Note: Week 2 add reps. Try to match Monday

Standing Calf Raise (Machine)
Set 1: 305 lbs × 12
Set 2: 305 lbs × 12
Set 3: 305 lbs × 12
Set 4: 305 lbs × 12
Set 5: 305 lbs × 12
Note: Week 2 305-310 for 12-15

Neck Curl
Set 1: 45 lbs × 30
Set 2: 45 lbs × 26
Set 3: 45 lbs × 25
Set 4: 45 lbs × 25
Set 5: 45 lbs × 24
Note: Hoist cable cross
Note: Week 2 increase weight.

Neck Extension
Set 1: 45 lbs × 23
Set 2: 45 lbs × 23
Set 3: 45 lbs × 20
Set 4: 45 lbs × 19
Set 5: 45 lbs × 20
Note: Hoist cable cross
Note: Week 2 increase reps. Stay at 40.

Workout notes: perhaps squatting second in the week is more difficult? would Thursday be better?
with Strong
https://strong.app.link/vIdVy9Dzomb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 28 Dec 2021, 14:36

SUPERSET
Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 13
Set 3: 140 lbs × 12
Set 4: 140 lbs × 12
Set 5: 140 lbs × 11
Note: Add reps week 3
Upright Row (Cable)
Set 1: 140 lbs × 13
Set 2: 140 lbs × 12
Set 3: 140 lbs × 11
Set 4: 140 lbs × 11
Set 5: 140 lbs × 10
Note: Add reps week 3

Chest Press (Machine)
Set 1: 137 lbs × 13
Set 2: 137 lbs × 13
Set 3: 137 lbs × 12
Set 4: 137 lbs × 11
Set 5: 137 lbs × 11
Note: Slow eccentric. Hoist Roc-It Chest Press
Note: Add weight week 3

Seated Row (Machine)
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 12
Set 4: 110 lbs × 12
Set 5: 110 lbs × 11
Note: Star Trac Vertical Row. Slow eccentric
Note: Add weight week 3.

Lat Pulldown (Cable)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12
Set 4: 100 lbs × 10
Set 5: 100 lbs × 12
Note: Close neutral grip attachment. Pause at the top.

Hard to feel in lat with close neutral grip. Not best but avoids forearm with versa grips.
Note: Week 3 add weight

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 12.5 lbs × 15
Set 2: 12.5 lbs × 15
Set 3: 12.5 lbs × 15
Set 4: 12.5 lbs × 15
Set 5: 12.5 lbs × 15
Note: Swapped with Friday, forgot roller at home
Note: Add weight week 3

with Strong
https://strong.app.link/qQAHwQLSmmb 

Week 2 Monday

Week 2 Monday
Monday 27 Dec 2021, 12:07

Good Morning (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 295 lbs × 6
Note: Add weight week 3 stay with 6

Back Extension
Set 1: (+30 lbs) × 19
Set 2: (+30 lbs) × 15
Set 3: (+30 lbs) × 15
Note: Add weight week 3 aim for 15

Leg Press
Set 1: 340 lbs × 10
Set 2: 340 lbs × 10
Set 3: 340 lbs × 10
Note: Add weight week 3 stay with 10

SUPERSET
Lateral Raise (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Set 4: 20 lbs × 15
Set 5: 20 lbs × 15
Note: Add small weight week 3 aim for 15
Standing Calf Raise (Machine)
Set 1: 340 lbs × 10
Set 2: 340 lbs × 10
Set 3: 340 lbs × 10
Set 4: 340 lbs × 10
Set 5: 340 lbs × 10
Note: Add weight week 3 stay at 10.
Note: Consider leg press calves for heaviest rep ranges to reduce spinal loading

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 9 reps
Set 5: 12 reps
Note: Add reps week 2

with Strong
https://strong.app.link/PCSw24a6kmb 

Week 1 Friday

Week 1 Friday
Friday 24 Dec 2021, 12:49

Chin Up
Set 1: (+55 lbs) × 8
Set 2: (+55 lbs) × 7
Set 3: (+55 lbs) × 7

Bent Over Row (Barbell)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12

SUPERSET
Chest Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15
Set 4: 25 lbs × 15
Set 5: 25 lbs × 16
Hanging Leg Raise
Set 1: 11 reps
Set 2: 11 reps
Set 3: 11 reps
Set 4: 11 reps
Set 5: 11 reps

SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 17
Set 4: 90 lbs × 15
Set 5: 90 lbs × 15
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 15
Set 4: 10 lbs × 15
Set 5: 10 lbs × 15
Note: Better technique done unilaterally.

Neck Curl
Set 1: 40 lbs × 30
Set 2: 40 lbs × 30
Set 3: 40 lbs × 30
Set 4: 40 lbs × 30
Set 5: 40 lbs × 27

Neck Extension
Set 1: 40 lbs × 30
Set 2: 40 lbs × 30
Set 3: 40 lbs × 23
Set 4: 40 lbs × 20
Set 5: 40 lbs × 16

with Strong
https://strong.app.link/ft1qURL9fmb 

Week 1 Thursday

Week 1 Thursday
Thursday 23 Dec 2021, 10:12

Incline Bench Press (Barbell)
Set 1: 135 lbs × 7
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Going slow but doesn't seem to impact bicep. Increase weight by 5 lbs week 2.

Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Set 4: 75 lbs × 10
Note: Next week increase reps in later sets. Don't  increase reps set 1.

Feeling barely in bicep, can mostly avoid with more neutral angle.

SUPERSET
Front Raise (Barbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 18
Set 3: 35 lbs × 16
Set 4: 35 lbs × 16
Set 5: 35 lbs × 14
Note: Week 2 add reps to later sets to aim for 20+.
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 17
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 13
Note: Add reps to aim for 20+ before adding weight.

Reverse Fly (Machine)
Set 1: 180 lbs × 5
Note: Skip. Bicep issue holding position.

Chest Dip
Set 1: 3 reps
Note: Skip. Bicep issue.

Bent Over Row (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 18
Set 3: 45 lbs × 17
Set 4: 45 lbs × 16
Set 5: 45 lbs × 15
Note: Snatch grip high row to hit rear delt with minimal bicep.

Workout notes: Avoiding bicep issue. May have to modify or make replacements.
with Strong
https://strong.app.link/F0GV6UKjemb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 22 Dec 2021, 12:41

Squat (Barbell)
Set 1: 275 lbs × 5
Set 2: 275 lbs × 5
Set 3: 275 lbs × 5
Note: Feeling pretty weak in the squat today. Heavy next week.

Squat (Machine)
Set 1: 270 lbs × 10
Set 2: 295 lbs × 10
Set 3: 295 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 7 reps
Note: Negative to ball, assisted up.

Hanging Leg Raise
Set 1: 11 reps
Set 2: 11 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Note: Avoiding bicep issue

Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 295 lbs × 12
Set 4: 295 lbs × 10
Set 5: 295 lbs × 10

Neck Curl
Set 1: 40 lbs × 30
Set 2: 40 lbs × 28
Set 3: 40 lbs × 25
Set 4: 40 lbs × 24
Set 5: 40 lbs × 23
Note: Hoist cable cross

Neck Extension
Set 1: 50 lbs × 22
Set 2: 50 lbs × 15
Set 3: 40 lbs × 12
Set 4: 40 lbs × 12
Set 5: 40 lbs × 10
Note: Hoist cable cross

with Strong
https://strong.app.link/qpLPbaCOcmb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 21 Dec 2021, 14:11

SUPERSET
Face Pull (Cable)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12
Set 5: 135 lbs × 11
Upright Row (Cable)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 12
Set 3: 135 lbs × 11
Set 4: 135 lbs × 11
Set 5: 135 lbs × 10

Chest Press (Machine)
Set 1: 137 lbs × 11
Set 2: 137 lbs × 11
Set 3: 137 lbs × 10
Set 4: 137 lbs × 9
Set 5: 137 lbs × 10
Note: Slow eccentric. Hoist Roc-It Chest Press

Seated Row (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Set 4: 100 lbs × 11
Set 5: 100 lbs × 10
Note: Star Trac Vertical Row. Slow eccentric

Lat Pulldown (Cable)
Set 1: 115 lbs × 10
Set 2: 100 lbs × 11
Set 3: 100 lbs × 10
Set 4: 100 lbs × 10
Set 5: 100 lbs × 10
Note: Close neutral grip attachment. Pause at the top.

Wrist Roller
Set 1: 20 lbs × 1
Set 2: 20 lbs × 1
Set 3: 20 lbs × 1
Set 4: 20 lbs × 1
Set 5: 20 lbs × 1
Note: Doesn't seem to bother forearm

Workout notes: Being careful during motions to avoid bicep/forearm issue
with Strong
https://strong.app.link/3vH9oAGfbmb 

Week 1 Monday

Week 1 Monday
Monday 20 Dec 2021, 13:06

Good Morning (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6
Note: Maybe RIR 4-5

Back Extension
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 13
Note: Very very easy. RiR 5+

Maybe stick to controlled eccentric and paused at the bottom to keep loads manageable for holding.

Leg Press
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 15

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Standing Calf Raise (Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10
Set 3: 315 lbs × 10
Set 4: 315 lbs × 10
Set 5: 315 lbs × 10

Workout notes: Going light to recover from the BJJ competition on Saturday. Plan to go heavy next week.
with Strong
https://strong.app.link/y6Aa4eZw9lb 

Week 4 Friday (Monday)

Week 4 Friday
Monday 13 Dec 2021, 14:21

Chin Up
Set 1: (+65 lbs) × 8
Set 2: (+65 lbs) × 8
Set 3: (+65 lbs) × 8
Note: Add weight week 4

Chest Fly (Dumbbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 19
Set 3: 32 lbs × 15
Note: Add reps or weight in week 4.

Face Pull (Cable)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13
Note: Add weight week 4

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11
Note: Add reps week 4

Neck Curl
Set 1: 50 lbs × 30
Set 2: 50 lbs × 22
Set 3: 50 lbs × 22
Note: Using Hoist cable cross. Using the ear hoops and strap. Highest cable setting, looking away.
Note: Stay at 50 week 4 and add reps

Neck Extension
Set 1: 60 lbs × 27
Set 2: 60 lbs × 21
Set 3: 60 lbs × 18
Note: Hoist cable cross. Using hanging hoops and strap. Low cable setting, looking towards.
Note: Add reps at 60 week 4.

Standing Calf Raise (Dumbbell)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 15
Note: With dip belt

Workout notes: performed on Monday
with Strong
https://strong.app.link/eTY9lhOZXlb 

Week 4 Thursday

Week 4 Thursday
Thursday 9 Dec 2021, 15:42

Good Morning (Barbell)
Set 1: 305 lbs × 8
Set 2: 305 lbs × 8
Set 3: 305 lbs × 8 @ 8.5
Note: Week 4 add weight. Small amount.

Leg Press
Set 1: 345 lbs × 20
Set 2: 345 lbs × 18
Note: Week 4 add weight. Small amount.
Note: Three breathing breaks set 1. 

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Week 4 add reps.

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 16
Set 3: 115 lbs × 13
Set 4: 115 lbs × 11
Note: Week 4 add weight.

Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note:  Copy Tuesday weight.

with Strong
https://strong.app.link/mpyJ8MdqRlb 

Week 4 Wednesday

Week 4 Wednesday
Wednesday 8 Dec 2021, 13:43

Bent Over Row (Barbell)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 13
Set 3: 165 lbs × 10
Note: Week 4 increase weight
Note: Took 1-2 break to reset mid set

Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9
Note: Week 4 add reps. Stay at lighter weight to improve bar path.

Bench Press (Dumbbell)
Set 1: 80 lbs × 16 @ 8.5
Set 2: 80 lbs × 15 @ 9.5
Note: Week 4 add rep(s).

Upright Row (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Week 4 add weight.

Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue

with Strong
https://strong.app.link/m7koTWFBPlb 

Week 4 Tuesday

Week 4 Tuesday
Tuesday 7 Dec 2021, 15:43

Squat (Barbell)
Set 1: 325 lbs × 6
Set 2: 325 lbs × 6
Set 3: 325 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount. 

Leg Press
Set 1: 385 lbs × 12
Set 2: 385 lbs × 9
Note: Maintain weight week 4 or 5lb only.

Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 7 reps
Note: Add reps and reduce assistance.
Note: No ball, lightly assisted eccentric and heavily assisted concentric

Standing Calf Raise (Machine)
Set 1: 350 lbs × 13
Set 2: 350 lbs × 10
Set 3: 350 lbs × 9
Set 4: 350 lbs × 8
Note: Increase weight week 4

Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.

with Strong
https://strong.app.link/NhY3qkH6Nlb 

Week 4 Monday

Week 4 Monday
Monday 6 Dec 2021, 14:40

Face Pull (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 14
Set 3: 150 lbs × 121
Note: Week 4 more weight.

Incline Chest Press (Machine)
Set 1: 160 lbs × 12 @ 10.0
Set 2: 160 lbs × 10
Set 3: 160 lbs × 8 @ 10.0
Note: Week 4 more weight

Front Raise (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 12
Set 3: 40 lbs × 17
Note: Week 4 more weight.
Note: Lighter ROM significantly better

Lat Pulldown (Cable)
Set 1: 130 lbs × 17
Set 2: 130 lbs × 15
Set 3: 130 lbs × 11 @ 10.0
Note: Week 4 repeat weight. Increase reps.

Chest Dip
Set 1: 12 reps
Set 2: 11 reps
Note: Skullcrusher bothering left forearm at the bottom of the movement.

Neck Curl
Set 1: 27 lbs × 23
Set 2: 27 lbs × 17
Set 3: 27 lbs × 15
Note: Using neck harness and FreeMotion cable machine. Machine is 3.3lb increments.

Neck Extension
Set 1: 40 lbs × 22
Set 2: 40 lbs × 14
Set 3: 40 lbs × 14
Note: Using neck harness and FreeMotion cable machine

with Strong
https://strong.app.link/VW55PRxmMlb 

Week 3 Friday

Week 3 Friday
Friday 3 Dec 2021, 15:59

Chin Up
Set 1: (+55 lbs) × 8
Set 2: (+55 lbs) × 8
Set 3: (+55 lbs) × 8
Note: Add weight week 4

Chest Fly (Dumbbell)
Set 1: 30 lbs × 22
Set 2: 30 lbs × 20
Set 3: 30 lbs × 17
Note: Add reps or weight in week 4.

Face Pull (Cable)
Set 1: 145 lbs × 17
Set 2: 145 lbs × 15
Set 3: 145 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11

Neck Curl
Set 1: 40 lbs × 32
Set 2: 50 lbs × 20
Set 3: 50 lbs × 18
Note: Using Hoist cable cross. Using the ear hoops and strap. Highest cable setting, looking away.

Neck Extension
Set 1: 60 lbs × 25
Set 2: 60 lbs × 20
Set 3: 60 lbs × 17
Note: Hoist cable cross. Using hanging hoops and strap. Low cable setting, looking towards.

with Strong
https://strong.app.link/lbUxI8vtHlb 

Week 3 Thursday

Week 3 Thursday
Thursday 2 Dec 2021, 14:16

Good Morning (Barbell)
Set 1: 295 lbs × 8
Set 2: 295 lbs × 8
Set 3: 295 lbs × 8 @ 10.0
Note: Week 4 add weight. Small amount.

Leg Press
Set 1: 335 lbs × 20
Set 2: 335 lbs × 18
Note: Week 4 add weight. Small amount.
Note: Many times locked out to breath mid set.

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 10 reps
Note: Continuing with these to finish the mesocycle.
Note: Week 4 add reps.

Seated Calf Raise (Plate Loaded)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 16
Set 3: 110 lbs × 13
Set 4: 110 lbs × 13
Note: Week 4 add weight.

Wrist Roller
Set 1: 42.5 lbs × 1
Set 2: 42.5 lbs × 1
Set 3: 42.5 lbs × 1
Note:  Copy Tuesday weight.

with Strong
https://strong.app.link/z3KwNFxHFlb 

Week 3 Wednesday

Week 3 Wednesday
Wednesday 1 Dec 2021, 14:46

Bent Over Row (Barbell)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 13
Set 3: 160 lbs × 11
Note: Week 4 increase weight

Incline Bench Press (Barbell)
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Still getting used to the motion. Try seat level 2-3, middle finger on marks. Worked pretty well in week 1. Bring bar to clavicles or right under?
Note: Week 4 add reps. Stay at lighter weight to improve bar path.

Bench Press (Dumbbell)
Set 1: 80 lbs × 15 @ 8.5
Set 2: 80 lbs × 14 @ 9.0
Note: Week 4 add rep(s).

Upright Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12
Note: Week 4 add weight.

Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue

with Strong
https://strong.app.link/SQHrws73Dlb 

Week 3 Tuesday

Week 3 Tuesday
Tuesday 30 Nov 2021, 13:24

Squat (Barbell)
Set 1: 315 lbs × 6 @ 8.5
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount. 

Leg Press
Set 1: 380 lbs × 12 @ 9.0
Set 2: 380 lbs × 9 @ 9.5
Note: Maintain weight week 4 or 5lb only.

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Note: Using a medicine ball to assist ROM tracking
Note: Add reps and reduce assistance.

Standing Calf Raise (Machine)
Set 1: 335 lbs × 13
Set 2: 335 lbs × 10
Set 3: 335 lbs × 9
Set 4: 335 lbs × 8
Note: Increase weight week 4

Wrist Roller
Set 1: 42.5 lbs × 1
Set 2: 42.5 lbs × 1
Set 3: 42.5 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.

with Strong
https://strong.app.link/F0fIwvqkClb 

Week 3 Monday

Week 3 Monday
Monday 29 Nov 2021, 14:53

Face Pull (Cable)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12 @ 7.0
Note: Week 4 more weight.

Incline Chest Press (Machine)
Set 1: 155 lbs × 12 @ 8.5
Set 2: 155 lbs × 10
Set 3: 155 lbs × 9 @ 9.5
Note: Week 4 more weight

Front Raise (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 12
Set 3: 60 lbs × 10
Note: Week 4 more weight.

Lat Pulldown (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 10 @ 10.0
Set 3: 135 lbs × 9 @ 10.0
Note: Week 4 repeat weight. Increase reps.

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: Skullcrusher bothering left forearm at the bottom of the movement.

Neck Curl
Set 1: 17 lbs × 30
Set 2: 21 lbs × 20
Set 3: 21 lbs × 19
Note: Using neck harness and FreeMotion cable machine

Neck Extension
Set 1: 21 lbs × 25
Set 2: 21 lbs × 15
Set 3: 21 lbs × 15
Note: Using neck harness and FreeMotion cable machine

with Strong
https://strong.app.link/YTxL0PhLAlb 

Week 2 Friday

Week 2 Friday
Friday 26 Nov 2021, 12:15

Chin Up
Set 1: (+45 lbs) × 8
Set 2: (+45 lbs) × 8
Set 3: (+45 lbs) × 8
Note: Add weight week 3

Chest Fly (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 18
Set 3: 30 lbs × 16

Face Pull (Cable)
Set 1: 140 lbs × 17
Set 2: 140 lbs × 15
Set 3: 140 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 21
Set 2: 20 lbs × 19
Set 3: 20 lbs × 16
Set 4: 20 lbs × 13

Neck Curl (Plate-loaded)
Set 1: 5 lbs × 31
Set 2: 5 lbs × 22
Set 3: 5 lbs × 19

Neck Extension (Plate-loaded)
Set 1: 10 lbs × 22
Set 2: 10 lbs × 22
Set 3: 10 lbs × 16

with Strong
https://strong.app.link/DIpg0KAAvlb 

Week 2 Thursday

Week 2 Thursday
Thursday 25 Nov 2021, 12:01

Good Morning (Barbell)
Set 1: 285 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8

Leg Press
Set 1: 325 lbs × 20
Set 2: 325 lbs × 18

Hanging Leg Raise
Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps
Note: Continuing with these to finish the mesocycle.

Seated Calf Raise (Plate Loaded)
Set 1: 105 lbs × 19
Set 2: 105 lbs × 16
Set 3: 105 lbs × 13
Set 4: 105 lbs × 13

Wrist Roller
Set 1: 40 lbs × 15
Set 2: 40 lbs × 16
Set 3: 40 lbs × 16
Note: Counting 'stroke' of left and right as one. Can get 15-16 max with length of rope. 

with Strong
https://strong.app.link/StJ5JKsVtlb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 24 Nov 2021, 14:35

Bent Over Row (Barbell)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 13
Set 3: 155 lbs × 11

Incline Bench Press (Barbell)
Set 1: 165 lbs × 5
Set 2: 165 lbs × 5
Set 3: 135 lbs × 8
Note: Still getting used to the motion. Try seat level 2-3, middle finger on marks. Worked pretty well in week 1. Bring bar to clavicles or right under?
Note: Dropping weight and upping reps to get more technical practice

Bench Press (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14

Upright Row (Barbell)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 14
Set 3: 140 lbs × 12

Cable Crunch
Set 1: 120 lbs × 12
Set 2: 120 lbs × 11
Set 3: 120 lbs × 11
Note: Standing

Neck Curl (Plate-loaded)
Set 1: 5 lbs × 24
Set 2: 5 lbs × 22
Set 3: 5 lbs × 18

Neck Extension (Plate-loaded)
Set 1: 10 lbs × 21
Set 2: 10 lbs × 18
Set 3: 10 lbs × 15

with Strong
https://strong.app.link/mEI2quOrslb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 23 Nov 2021, 13:41

Squat (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 305 lbs × 6

Leg Press
Set 1: 370 lbs × 12
Set 2: 370 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Note: Using a medicine ball to assist ROM tracking

Standing Calf Raise (Machine)
Set 1: 325 lbs × 13
Set 2: 325 lbs × 10
Set 3: 325 lbs × 9
Set 4: 325 lbs × 8

Wrist Roller
Set 1: 40 lbs × 3

Workout notes: Tuesday after two BJJ sessions will be tougher than usual. Consider changes in future cycles to accommodate.
with Strong
https://strong.app.link/COdscAkJqlb 

Neck session Monday

Neck session
Monday 22 Nov 2021, 14:14

Neck Flexion (Chin to Chest)
Set 1: (+2.5 lbs) × 30
Set 2: (+2.5 lbs) × 23

Neck Extension (Head Back)
Set 1: (+2.5 lbs) × 25
Set 2: (+2.5 lbs) × 24

Neck Twist
Set 1: (+2.5 lbs) × 15
Set 2: (+2.5 lbs) × 15

Neck Side Flexion (Ear to Shoulder)
Set 1: (+2.5 lbs) × 16
Set 2: (+2.5 lbs) × 15

with Strong
https://strong.app.link/sCHGif73olb 

Week 2 Monday

Week 2 Monday
Monday 22 Nov 2021, 13:23

Face Pull (Cable)
Set 1: 140 lbs × 16
Set 2: 140 lbs × 14
Set 3: 140 lbs × 12
Note: Week 3 more weight.

Incline Chest Press (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 10
Set 3: 150 lbs × 9
Set 4: 150 lbs × 7
Note: Week 3 more weight

Front Raise (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 12
Set 3: 55 lbs × 10
Note: Week 3 more weight.

Lat Pulldown (Cable)
Set 1: 130 lbs × 16
Set 2: 130 lbs × 12
Set 3: 130 lbs × 10
Note: Week 3 more weight.

Skullcrusher (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 12
Set 3: 60 lbs × 9
Note: Week 3 same weight. Fixed technique and now it's more difficult. Letting elbows come forward (toward waist) on eccentric. More elbow ROM.

with Strong
https://strong.app.link/UDocEQV1olb 

Neck session Saturday

Neck session
Saturday 20 Nov 2021, 10:48

Neck Flexion (Chin to Chest)
Set 1: 30 reps
Set 2: 26 reps
Set 3: 17 reps

Neck Extension (Head Back)
Set 1: 30 reps
Set 2: 30 reps

Neck Twist
Set 1: 15 reps
Set 2: 25 reps
Set 3: 22 reps

with Strong
https://strong.app.link/FPWZ4S83olb 

Week 1 Friday (Saturday)

Week 1 Friday (Saturday)
Saturday 20 Nov 2021, 08:37

Chin Up
Set 1: (+35 lbs) × 8
Set 2: (+35 lbs) × 9
Set 3: (+35 lbs) × 8

Chest Fly (Dumbbell)
Set 1: 25 lbs × 26
Set 2: 30 lbs × 17
Set 3: 30 lbs × 15
Note: Consider cable flies for a future cycle. Better peak contraction with constant tension?

Face Pull (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12
Note: In lieu of Rear Delt Machine

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 18
Set 3: 20 lbs × 15
Set 4: 20 lbs × 12

Bicep Curl (Cable)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 13
Set 3: 90 lbs × 12
Note: In lieu of EZ bar curl

Workout notes: Apartment gym on Saturday morning
Workout notes:  pushed Friday back because I was sick.
with Strong
https://strong.app.link/e64oTw6mllb 

Week 1 Thursday

Week 1 Thursday
Thursday 18 Nov 2021, 15:13

Good Morning (Barbell)
Set 1: 255 lbs × 8
Set 2: 265 lbs × 8
Set 3: 275 lbs × 8

Leg Press
Set 1: 315 lbs × 20
Set 2: 315 lbs × 18

Hanging Leg Raise
Set 1: 14 reps
Set 2: 11 reps
Set 3: 9 reps
Note: Unweighted to avoid hip flexor issue.

Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 19
Set 2: 100 lbs × 16
Set 3: 100 lbs × 13
Set 4: 100 lbs × 14

Wrist Roller
Set 1: 35 lbs × 3

with Strong
https://strong.app.link/uC9KWNwwilb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 17 Nov 2021, 14:27

Bent Over Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 13
Set 3: 145 lbs × 11

Incline Bench Press (Barbell)
Set 1: 155 lbs × 5
Set 2: 155 lbs × 5
Set 3: 155 lbs × 5
Note: Still getting used to the motion. Try seat level 3, middle finger on marks. Worked pretty well in week 1.

Bench Press (Dumbbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 14

Upright Row (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12

Workout notes: skipped ab work due to hip flexor issue
with Strong
https://strong.app.link/SA1DQHHNglb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 16 Nov 2021, 13:57

Squat (Barbell)
Set 1: 295 lbs × 5
Set 2: 295 lbs × 5
Set 3: 295 lbs × 5

Leg Press
Set 1: 360 lbs × 12
Set 2: 360 lbs × 10

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Note: Using a medicine ball to assist ROM tracking

Standing Calf Raise (Machine)
Set 1: 315 lbs × 13
Set 2: 315 lbs × 10
Set 3: 315 lbs × 9
Set 4: 315 lbs × 8
Note: Standing.

Wrist Roller
Set 1: 35 lbs × 3

Workout notes: Tuesday after two BJJ sessions will be tougher than usual. Consider changes in future cycles to accommodate.
with Strong
https://strong.app.link/mm1V2SS7elb 

Week 1 Monday

Week 1 Monday
Monday 15 Nov 2021, 14:36

Face Pull (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12
Note: Week 2 more weight.

Incline Chest Press (Machine)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 10
Set 3: 140 lbs × 9
Set 4: 140 lbs × 7
Note: Week 2 more weight

Front Raise (Barbell)
Set 1: 55 lbs × 13
Set 2: 55 lbs × 11
Set 3: 55 lbs × 8
Note: Repeat weight in week 2.

Lat Pulldown (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 10
Set 3: 130 lbs × 8
Note: Week 2 increase reps in trailing sets

Skullcrusher (Barbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 14
Set 3: 55 lbs × 10
Note: Week 2 increase weight
Note: A mix between a Skullcrusher and a Pullover. Better tricep stretch.

with Strong
https://strong.app.link/tf520c9tdlb 

Week 0 Thursday (combined Friday)

Week 0 Thursday and Friday
Thursday 11 Nov 2021, 13:32

Good Morning (Barbell)
Set 1: 135 lbs × 6
Set 2: 135 lbs × 6

Leg Press
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8

Hanging Knee Raise (Weighted)
Set 1: 8 reps
Set 2: 8 reps

Seated Calf Raise (Plate Loaded)
Set 1: 45 lbs × 12
Set 2: 45 lbs × 10

Chin Up
Set 1: 6 reps
Set 2: 6 reps

Chest Fly (Dumbbell)
Set 1: 22.5 lbs × 12
Set 2: 22.5 lbs × 12

Reverse Fly (Machine)
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 10
Set 2: 12.5 lbs × 10

Bicep Curl (Barbell)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10

Workout notes: both together
Workout notes:  take Friday off. very light
with Strong
https://strong.app.link/OU4pYl5S6kb 

Week 0 Wednesday

Week 0 Wednesday
Wednesday 10 Nov 2021, 12:11

Face Pull (Cable)
Set 1: 120 lbs × 9
Set 2: 120 lbs × 9

Incline Chest Press (Machine)
Set 1: 140 lbs × 7
Set 2: 140 lbs × 74
Note: Start at this weight in week 1.

Front Raise (Barbell)
Set 1: 55 lbs × 8
Set 2: 55 lbs × 8

Lat Pulldown (Cable)
Set 1: 115 lbs × 10
Set 2: 130 lbs × 8

Skullcrusher (Barbell)
Set 1: 55 lbs × 10
Set 2: 55 lbs × 10
Set 3: 55 lbs × 10

with Strong
https://strong.app.link/SnMEJKU54kb 

Week 0 Tuesday

Week 0 Tuesday
Tuesday 9 Nov 2021, 05:52

Squat (Barbell)
Set 1: 315 lbs × 3
Set 2: 315 lbs × 3

Leg Press
Set 1: 350 lbs × 7
Set 2: 350 lbs × 7

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Cable Crunch
Set 1: 120 lbs × 8
Set 2: 120 lbs × 8
Note: Standing.

Wrist Roller
Set 1: 25 lbs × 3

with Strong
https://strong.app.link/roPEDNyt3kb 

Personal Best 1RM Lifts

LIFT          WEIGHT     BODYWEIGHT   DATE

Back Squat    440 lbs    189 lbs      7/13/2018

Bench Press   300 lbs    193 lbs      5/8/2018

Deadlift      500 lbs    ~190 lbs     5/29/2014

Snatch        102 kg     ~86 kg       12/16/2014

Clean & Jerk  132 kg     ~85 kg       5/12/2015

Clean         141 kg     ?            5/9/2013

Front Squat   365 lbs    ?            11/3/2012

Press         165 lbs    ?            2/12/2011

Pullup        130 lbs    192 lbs      4/17/2018

Week 0 Monday Deload

Week 0 Monday (Deload)
Monday 8 Nov 2021, 13:24

Bent Over Row (Barbell)
Set 1: 155 lbs × 6
Set 2: 155 lbs × 6

Incline Bench Press (Barbell)
Set 1: 155 lbs × 4
Set 2: 155 lbs × 4
Note: Still getting used to the motion. Try seat level 3, middle finger on marks.

Bench Press (Dumbbell)
Set 1: 90 lbs × 5
Set 2: 90 lbs × 5

Upright Row (Barbell)
Set 1: 85 lbs × 8
Set 2: 85 lbs × 8
Note: Need to figure out the right technique

Standing Calf Raise (Machine)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6

with Strong
https://strong.app.link/nf9xdCsO1kb 

Week 3 Friday

Week 3 Friday
Friday 5 Nov 2021, 13:27

Bent Over Row (Barbell)
Set 1: 155 lbs × 11
Set 2: 155 lbs × 11
Set 3: 155 lbs × 11
Note: Deficit row. 1x 45lb bumper.

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 11

Chest Press (Machine)
Set 1: 137 lbs × 10
Set 2: 151 lbs × 10
Set 3: 151 lbs × 10

Lateral Raise (Machine)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 14
Set 3: 90 lbs × 13

Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 16
Set 3: 100 lbs × 14
Set 4: 100 lbs × 12

Reverse Fly (Machine)
Set 1: 195 lbs × 16
Set 2: 195 lbs × 12
Set 3: 195 lbs × 11
Note: Hoist machine

Hanging Knee Raise (Weighted)
Set 1: (+25 lbs) × 14
Set 2: (+25 lbs) × 12
Set 3: (+25 lbs) × 10

with Strong
https://strong.app.link/jIiLCabz0kb 

Week 3 Thursday

Week 3 Thursday
Thursday 4 Nov 2021, 14:22

Good Morning (Barbell)
Set 1: 280 lbs × 8
Set 2: 280 lbs × 8
Set 3: 280 lbs × 8

Lying Leg Curl (Machine)
Set 1: 140 lbs × 16
Set 2: 140 lbs × 14
Set 3: 140 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 22.5 lbs × 16
Set 3: 22.5 lbs × 13
Note: Took as rest pause, couldn't complete reps otherwise.

Standing Calf Raise (Machine)
Set 1: 190 lbs × 22
Set 2: 190 lbs × 18
Set 3: 190 lbs × 16
Set 4: 190 lbs × 14
Note: Much better in Converses

Bicep Curl (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 13
Note: EZ bar weighs 35 lbs

Workout notes: hamstrings still very sore from Nordic curls Tuesday
with Strong
https://strong.app.link/cpDmxz9y0kb 

Week 3 Wednesday

Week 3 Wednesday
Wednesday 3 Nov 2021, 13:37

Leg Press
Set 1: 340 lbs × 15
Set 2: 340 lbs × 12
Set 3: 340 lbs × 12
Note: Close stance. Extra ROM with pad behind back.

Bench Press (Dumbbell)
Set 1: 95 lbs × 10
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Note: Pressing strength seems to suffer the most from the cut.

Front Raise (Barbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 15
Set 3: 55 lbs × 11
Set 4: 55 lbs × 10

Reverse Fly (Machine)
Set 1: 195 lbs × 16
Set 2: 195 lbs × 14
Set 3: 195 lbs × 12
Note: Supersetted with front raise
Note: Hoist machine

Cable Crunch
Set 1: 120 lbs × 16
Set 2: 120 lbs × 15
Note: Standing

Workout notes: low energy today
with Strong
https://strong.app.link/IuuM7dcz0kb 

Week 3 Tuesday (Apartment)

Week 3 Tuesday
Tuesday 2 Nov 2021, 14:02

Nordic Curl
Set 1: 11 reps
Set 2: 10 reps
Set 3: 10 reps

Stiff Leg Deadlift (Barbell)
Set 1: 375 lbs × 6
Set 2: 375 lbs × 6
Set 3: 375 lbs × 6
Note: Better than last week. Maybe only increase 5 lbs next session.

Pull Up
Set 1: (+40 lbs) × 11
Set 2: (+40 lbs) × 10
Set 3: (+40 lbs) × 7

Standing Calf Raise (Smith Machine)
Set 1: 185 lbs × 13
Set 2: 185 lbs × 12
Set 3: 185 lbs × 11
Set 4: 185 lbs × 10

Upright Row (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 14
Set 3: 140 lbs × 11

Wrist Roller
Set 1: 25 lbs × 3
Set 2: 25 lbs × 3

Workout notes: scheduling conflict
Workout notes:  performing slightly modified in apartment gym
with Strong
https://strong.app.link/TOZADWSURkb 

Week 3 Monday

Week 3 Monday
Monday 1 Nov 2021, 14:31

Leg Press
Set 1: 355 lbs × 15
Set 2: 355 lbs × 13
Set 3: 355 lbs × 12

Squat (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 255 lbs × 12

Face Pull (Cable)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 16
Set 3: 135 lbs × 14
Note: Trouble feeling in rear delts. Repeat weight or reduce slightly next session.
Note: Just do normal sets of 10-20 next session.
Note: Superset calves

Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Set 4: 315 lbs × 7
Set 5: 315 lbs × 7

Hanging Knee Raise (Weighted)
Set 1: (+20 lbs) × 14
Set 2: (+20 lbs) × 12
Set 3: (+20 lbs) × 10

with Strong
https://strong.app.link/HHe1iAScQkb 

Week 2 Friday

Week 2 Friday
Friday 29 Oct 2021, 13:40

Bent Over Row (Barbell)
Set 1: 145 lbs × 11
Set 2: 145 lbs × 11
Set 3: 145 lbs × 11
Set 4: 145 lbs × 11
Note: Deficit row. 1x 45lb bumper. Aim for straight sets.

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 11
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10 @ 9.5

Lateral Raise (Machine)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 13
Set 3: 90 lbs × 12

Reverse Fly (Machine)
Set 1: 190 lbs × 16
Set 2: 190 lbs × 15
Set 3: 190 lbs × 12
Note: Hoist machine

Seated Calf Raise (Plate Loaded)
Set 1: 95 lbs × 20
Set 2: 95 lbs × 17
Set 3: 95 lbs × 13
Set 4: 95 lbs × 12

Hanging Knee Raise (Weighted)
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 14
Set 3: (+15 lbs) × 10

with Strong
https://strong.app.link/2axEQkbcLkb 

Week 2 Thursday

Week 2 Thursday
Thursday 28 Oct 2021, 15:02

Good Morning (Barbell)
Set 1: 275 lbs × 8
Set 2: 275 lbs × 8
Set 3: 275 lbs × 8
Set 4: 275 lbs × 8

Lying Leg Curl (Machine)
Set 1: 130 lbs × 16
Set 2: 130 lbs × 15
Set 3: 130 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 21
Set 2: 22.5 lbs × 15
Set 3: 22.5 lbs × 13
Note: Repeating last sessions' weight

Standing Calf Raise (Machine)
Set 1: 180 lbs × 22
Set 2: 180 lbs × 18
Set 3: 180 lbs × 16
Set 4: 180 lbs × 14

Bicep Curl (Barbell)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 13
Set 3: 60 lbs × 12
Set 4: 60 lbs × 10
Note: EZ bar weighs 35 lbs

Wrist Roller
Set 1: 20 lbs × 3
Set 2: 20 lbs × 3

with Strong
https://strong.app.link/tq6bnxQCJkb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 27 Oct 2021, 15:15

Leg Press
Set 1: 330 lbs × 15
Set 2: 330 lbs × 13
Set 3: 330 lbs × 12
Note: Close stance. Extra ROM with pad behind back.

Bench Press (Dumbbell)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 11
Set 3: 90 lbs × 9
Note: Weight stayed at 90. Added a rep set 2 and 3.

Front Raise (Barbell)
Set 1: 50 lbs × 16
Set 2: 50 lbs × 15
Set 3: 50 lbs × 12
Set 4: 50 lbs × 10

Reverse Fly (Machine)
Set 1: 190 lbs × 16
Set 2: 190 lbs × 15
Set 3: 190 lbs × 12
Note: Supersetted with front raise
Note: Hoist machine

Cable Crunch
Set 1: 115 lbs × 16
Set 2: 115 lbs × 15
Set 3: 115 lbs × 11
Note: Standing

with Strong
https://strong.app.link/Lqb7yCWWHkb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 26 Oct 2021, 15:04

Seated Leg Curl (Machine)
Set 1: 223 lbs × 15
Set 2: 223 lbs × 14
Set 3: 223 lbs × 13

Stiff Leg Deadlift (Barbell)
Set 1: 375 lbs × 6
Set 2: 375 lbs × 5
Set 3: 375 lbs × 6
Note: Not very clean. Repeat weight.

Pull Up
Set 1: (+35 lbs) × 11
Set 2: (+35 lbs) × 10 @ 9.0
Set 3: (+35 lbs) × 7

Standing Calf Raise (Machine)
Set 1: 270 lbs × 15
Set 2: 270 lbs × 13
Set 3: 270 lbs × 12

Upright Row (Cable)
Set 1: 137.5 lbs × 15
Set 2: 137.5 lbs × 13
Set 3: 137.5 lbs × 11

with Strong
https://strong.app.link/tnvaLGdhGkb 

Week 2 Monday

Week 2 Monday
Monday 25 Oct 2021, 14:13

Leg Press
Set 1: 345 lbs × 15
Set 2: 345 lbs × 13
Set 3: 345 lbs × 13
Note: 3x10-15

Squat (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 245 lbs × 10

Face Pull (Cable)
Set 1: 140 lbs × 27
Set 2: 140 lbs × 21
Note: Trouble feeling in rear delts. Repeat weight or reduce slightly next session.
Note: Just do normal sets of 10-20 next session.

Standing Calf Raise (Machine)
Set 1: 305 lbs × 11
Set 2: 305 lbs × 8
Set 3: 305 lbs × 8
Set 4: 305 lbs × 7
Set 5: 305 lbs × 7

Hanging Knee Raise (Weighted)
Set 1: (+15 lbs) × 14
Set 2: (+15 lbs) × 13
Set 3: (+15 lbs) × 9

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Note: Flexion and extension

with Strong
https://strong.app.link/t9BXjOzzEkb 

Week 1 Friday

Week 1 Friday
Friday 22 Oct 2021, 13:30

Bent Over Row (Barbell)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 11
Set 3: 135 lbs × 11
Set 4: 135 lbs × 11
Note: Deficit row. 1x 45lb bumper. Aim for straight sets.

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 9
Note: Dropping reps slightly to easier RIR. Aim for straight sets.

Lateral Raise (Machine)
Set 1: 80 lbs × 14
Set 2: 80 lbs × 13
Set 3: 80 lbs × 13

Reverse Fly (Machine)
Set 1: 177.5 lbs × 15
Set 2: 177.5 lbs × 15
Set 3: 177.5 lbs × 14
Note: Hoist machine. Aiming for straight sets.

Seated Calf Raise (Plate Loaded)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 17
Set 3: 90 lbs × 13

Hanging Knee Raise (Weighted)
Set 1: 16 reps
Set 2: (+10 lbs) × 14
Set 3: (+10 lbs) × 14

Workout notes: Hamstring fatigue strong today. Hopefully will not interfere.
with Strong
https://strong.app.link/0r7wnSdAzkb 

Week 1 Thursday

Week 1 Thursday
Thursday 21 Oct 2021, 11:45

Good Morning (Barbell)
Set 1: 265 lbs × 8
Set 2: 265 lbs × 8
Set 3: 265 lbs × 8
Set 4: 265 lbs × 8

Lying Leg Curl (Machine)
Set 1: 160 lbs × 10
Set 2: 130 lbs × 15
Set 3: 130 lbs × 14
Note: Much harder after good mornings

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 20
Set 2: 22.5 lbs × 15
Set 3: 22.5 lbs × 10
Set 4: 10 lbs × 13
Note: Repeat weight

Standing Calf Raise (Machine)
Set 1: 170 lbs × 28
Set 2: 170 lbs × 21
Set 3: 170 lbs × 18

Bicep Curl (Barbell)
Set 1: 55 lbs × 14
Set 2: 55 lbs × 13
Set 3: 55 lbs × 10
Note: EZ bar

with Strong
https://strong.app.link/IzAq3kV0xkb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 20 Oct 2021, 14:55

Bench Press (Dumbbell)
Set 1: 95 lbs × 12
Set 2: 90 lbs × 10
Set 3: 90 lbs × 8
Note: 15m, 15m
Note: Performed first because leg press was unavailable. Triceps tired from skull crushers earlier in week.

Leg Press
Set 1: 320 lbs × 15
Set 2: 320 lbs × 13
Set 3: 320 lbs × 12
Note: Close stance. Extra ROM with pad behind back.
Note: 15m,16m

Front Raise (Barbell)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 12
Set 3: 50 lbs × 11
Set 4: 50 lbs × 9
Note: 10m
Note: Bad mmc, poor rom.  Go lighter?

Reverse Fly (Machine)
Set 1: 170 lbs × 18
Set 2: 170 lbs × 15
Set 3: 170 lbs × 12
Note: 5m
Note: Supersetted with front raise

Cable Crunch
Set 1: 110 lbs × 16
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Standing
Note: 6m

with Strong
https://strong.app.link/Dn8t8Cfjwkb 

Week 3 Wednesday

Week 3 Wednesday
Wednesday 13 Oct 2021, 15:06

Leg Press
Set 1: 310 lbs × 16
Set 2: 310 lbs × 13
Set 3: 310 lbs × 12
Note: Close stance. 3x15-20
Note: 15m

Bench Press (Dumbbell)
Set 1: 90 lbs × 13
Set 2: 90 lbs × 10
Set 3: 90 lbs × 8
Note: 3x10-15
Note: 15m

Front Raise (Barbell)
Set 1: 45 lbs × 15
Set 2: 45 lbs × 13
Set 3: 45 lbs × 10
Set 4: 45 lbs × 9
Note: 4x10-15
Note: 10m

Reverse Fly (Machine)
Set 1: 150 lbs × 18
Set 2: 150 lbs × 15
Set 3: 150 lbs × 12
Note: Replaced due to travel week change. Usually reverse db fly
Note: 5m

Cable Crunch
Set 1: 110 lbs × 16
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Standing. 3x15-20
Note: 6m

with Strong
https://strong.app.link/XFu0dFtHkkb 

Week 3 Tuesday

Week 3 Tuesday
Tuesday 12 Oct 2021, 14:54

Seated Leg Curl (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 14
Set 3: 209 lbs × 13
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 6
Set 2: 355 lbs × 6
Set 3: 355 lbs × 6
Note: 3x5-10

Pull Up
Set 1: (+30 lbs) × 11
Set 2: (+30 lbs) × 9
Set 3: (+30 lbs) × 7
Note: Slow eccentric. 3x<15

Upright Row (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 13
Set 3: 135 lbs × 11
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 255 lbs × 21
Set 2: 255 lbs × 17
Note: 10-15rp +2

with Strong
https://strong.app.link/XmA1rQg2ikb 

Week 3 Monday

Week 3 Monday
Monday 11 Oct 2021, 15:02

Leg Press
Set 1: 335 lbs × 15
Set 2: 335 lbs × 14
Set 3: 335 lbs × 13
Set 4: 335 lbs × 10
Note: 3x10-15

Squat (Barbell)
Set 1: 285 lbs × 6
Set 2: 285 lbs × 6
Set 3: 225 lbs × 6
Set 4: 135 lbs × 8
Note: 2-3x6-12. Control eccentric.
Note: Drop sets ultra slow.

Face Pull (Cable)
Set 1: 130 lbs × 29
Set 2: 130 lbs × 20
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 295 lbs × 9
Set 2: 295 lbs × 8
Set 3: 295 lbs × 8
Set 4: 295 lbs × 7
Note: 4x5-10

Hanging Knee Raise
Set 1: 28 reps
Set 2: 16 reps
Note: 10-20rp +2
Note: More rest between sets next session

Workout notes: RP sets 3-5sec
with Strong
https://strong.app.link/tM86ezNnhkb 

Week 2 Friday

Week 2 Friday
Friday 8 Oct 2021, 15:07

Lying Leg Curl (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 17
Set 3: 150 lbs × 14
Note: 3x15-20

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 8
Note: 3x10-15
Note: Left side feels weaker/more fatigued.

Repeat weight next session.

Lateral Raise (Machine)
Set 1: 70 lbs × 17
Set 2: 70 lbs × 16
Set 3: 70 lbs × 12
Note: Startrac machine
Note: 3x10-20

Reverse Fly (Machine)
Set 1: 130 lbs × 18
Set 2: 130 lbs × 15
Set 3: 130 lbs × 12
Note: Hoist machine
Note: 3x15-20

Seated Calf Raise (Plate Loaded)
Set 1: 85 lbs × 21
Set 2: 85 lbs × 16
Set 3: 85 lbs × 13
Note: 3x20-30

Hanging Knee Raise
Set 1: 27 reps
Set 2: 20 reps
Note: 15-30rp +2

with Strong
https://strong.app.link/mjGkcCNockb 

Week 2 Thursday

Week 2 Thursday
Thursday 7 Oct 2021, 14:56

Good Morning (Barbell)
Set 1: 255 lbs × 8
Set 2: 255 lbs × 8
Set 3: 255 lbs × 8
Note: 3x8-12

Bent Over One Arm Row (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 13
Note: 3x10-20

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 15
Set 3: 20 lbs × 12
Note: 3x20-30

Shrug (Dumbbell)
Set 1: 70 lbs × 26
Set 2: 70 lbs × 23
Note: 15-20rp +2 (counting each set combined)

Standing Calf Raise (Machine)
Set 1: 160 lbs × 28
Set 2: 160 lbs × 22
Note: 20-30rp +2 (counting each set combined)

with Strong
https://strong.app.link/tzaIOxeJakb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 6 Oct 2021, 15:02

Leg Press
Set 1: 300 lbs × 16
Set 2: 300 lbs × 13
Set 3: 300 lbs × 12
Note: Close stance. 3x15-20

Bench Press (Dumbbell)
Set 1: 85 lbs × 13
Set 2: 85 lbs × 11
Set 3: 85 lbs × 9
Note: 3x10-15

Front Raise (Barbell)
Set 1: 40 lbs × 14
Set 2: 40 lbs × 13
Set 3: 40 lbs × 10
Set 4: 40 lbs × 10
Note: 4x10-15

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 16
Set 2: 17.5 lbs × 10
Set 3: 17.5 lbs × 10
Set 4: 17.5 lbs × 9
Note: Giant set. 40 > 45

Cable Crunch
Set 1: 100 lbs × 16
Set 2: 100 lbs × 15
Set 3: 100 lbs × 12
Note: Standing. 3x15-20

with Strong
https://strong.app.link/fA99MqP48jb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 5 Oct 2021, 14:17

Seated Leg Curl (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 15
Set 3: 195 lbs × 12
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6
Set 3: 335 lbs × 6
Note: 3x5-10

Pull Up
Set 1: (+20 lbs) × 10
Set 2: (+20 lbs) × 8
Set 3: (+20 lbs) × 7
Note: Slow eccentric. 3x<15

Upright Row (Cable)
Set 1: 125 lbs × 17
Set 2: 125 lbs × 13
Set 3: 125 lbs × 11
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 235 lbs × 12
Set 2: 235 lbs × 5
Set 3: 235 lbs × 4
Set 4: 235 lbs × 10
Set 5: 235 lbs × 3
Set 6: 235 lbs × 4
Note: 10-15rp +2

with Strong
https://strong.app.link/7tKKND8n7jb 

Week 2 Monday

Week 2 Monday
Monday 4 Oct 2021, 14:33

Leg Press
Set 1: 325 lbs × 16
Set 2: 325 lbs × 14
Set 3: 325 lbs × 13
Note: 3x10-15

Squat (Barbell)
Set 1: 265 lbs × 6
Set 2: 275 lbs × 6
Note: 2-3x6-12. Slow eccentric.

Face Pull (Cable)
Set 1: 115 lbs × 16
Set 2: 125 lbs × 7
Set 3: 125 lbs × 5
Set 4: 125 lbs × 12
Set 5: 125 lbs × 4
Set 6: 125 lbs × 4
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 280 lbs × 9
Set 2: 280 lbs × 8
Set 3: 280 lbs × 8
Set 4: 280 lbs × 7
Note: 4x5-10

Hanging Knee Raise
Set 1: 16 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 12 reps
Set 5: 6 reps
Set 6: 4 reps
Note: 10-20rp +2

Workout notes: RP sets 3-5sec
with Strong
https://strong.app.link/IYGs8vJI5jb 

Week 1 Friday

Week 1 Friday
Friday 1 Oct 2021, 13:19

Lying Leg Curl (Machine)
Set 1: 140 lbs × 18
Set 2: 140 lbs × 17
Set 3: 140 lbs × 14
Note: 3x15-20

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 11
Set 3: 65 lbs × 10
Note: 3x10-15

Lateral Raise (Machine)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 13
Set 3: 60 lbs × 10
Note: Startrac machine
Note: 3x10-20

Reverse Fly (Machine)
Set 1: 110 lbs × 18
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Hoist machine
Note: 3x15-20

Seated Calf Raise (Plate Loaded)
Set 1: 80 lbs × 20
Set 2: 80 lbs × 15
Set 3: 80 lbs × 13
Note: 3x20-30

Hanging Knee Raise
Set 1: 16 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 11 reps
Set 5: 5 reps
Set 6: 4 reps
Note: 15-30rp +2

with Strong
https://strong.app.link/G3IRGCdG0jb 

Week 1 Thursday

Week 1 Thursday
Thursday 30 Sep 2021, 12:40

Good Morning (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Set 3: 245 lbs × 8
Note: 3x8-12

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 12
Note: 3x10-20

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 21
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 10
Note: 3x20-30

Shrug (Dumbbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 6
Set 3: 65 lbs × 7
Set 4: 65 lbs × 15
Set 5: 65 lbs × 5
Set 6: 65 lbs × 5
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 145 lbs × 21
Set 2: 145 lbs × 5
Set 3: 145 lbs × 4
Set 4: 145 lbs × 15
Set 5: 145 lbs × 4
Set 6: 145 lbs × 3
Note: 20-30rp +2

with Strong
https://strong.app.link/KyH5ocM1Yjb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 29 Sep 2021, 15:10

Leg Press
Set 1: 290 lbs × 16
Set 2: 290 lbs × 13
Set 3: 290 lbs × 12
Note: Close stance. 3x15-20

Bench Press (Dumbbell)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 11
Set 3: 80 lbs × 11
Note: 3x10-15

Front Raise (Dumbbell)
Set 1: 15 lbs × 16
Note: 4x10-15. Swapping out for BB.

Front Raise (Barbell)
Set 1: 30 lbs × 13
Set 2: 30 lbs × 12
Set 3: 30 lbs × 9
Note: 4x10-15

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 14
Set 2: 15 lbs × 10
Set 3: 15 lbs × 16
Note: Giant set. 40-60

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12
Note: Standing. 3x15-20

with Strong
https://strong.app.link/g7VhcDxsXjb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 28 Sep 2021, 10:48

Seated Leg Curl (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 14
Set 3: 180 lbs × 14
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: 3x5-10

Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps
Note: Slow eccentric. 3x<15
Note: Consider adding weight.

Upright Row (Cable)
Set 1: 120 lbs × 17
Set 2: 120 lbs × 13
Set 3: 120 lbs × 11
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 225 lbs × 12
Set 2: 225 lbs × 5
Set 3: 225 lbs × 3
Set 4: 225 lbs × 10
Set 5: 225 lbs × 3
Set 6: 225 lbs × 2
Note: 10-15rp +2

with Strong
https://strong.app.link/dee7oSrKVjb 

Week 1 Monday

Week 1 Monday
Monday 27 Sep 2021, 13:34

Leg Press
Set 1: 315 lbs × 15
Set 2: 315 lbs × 14
Set 3: 315 lbs × 12
Note: 3x10-15

Squat (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Note: 2-3x8-12. Slow eccentric.

Face Pull (Cable)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 4
Set 3: 120 lbs × 3
Set 4: 120 lbs × 12
Set 5: 120 lbs × 3
Set 6: 120 lbs × 2
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 270 lbs × 9
Set 2: 270 lbs × 8
Set 3: 270 lbs × 8
Set 4: 270 lbs × 7
Note: 4x5-10

Hanging Knee Raise
Set 1: 14 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 10 reps
Set 5: 4 reps
Set 6: 3 reps
Note: 10-20rp +2

Workout notes: RP sets 3-5sec
with Strong
https://strong.app.link/hYzGrLw7Tjb 

Week 0.2 Friday

Week 0.2 Friday
Friday 24 Sep 2021, 11:24

Lying Leg Curl (Machine)
Set 1: 130 lbs × 18
Set 2: 130 lbs × 16
Set 3: 130 lbs × 14
Note: 3x15-20

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 11
Set 3: 60 lbs × 10
Note: 3x10-15

Lateral Raise (Machine)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 13
Set 3: 50 lbs × 10
Note: Startrac machine
Note: 3x15-20

Reverse Fly (Machine)
Set 1: 90 lbs × 19
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13
Note: Hoist machine
Note: 3x15-20

Seated Calf Raise (Plate Loaded)
Set 1: 80 lbs × 19
Set 2: 80 lbs × 14
Set 3: 80 lbs × 13
Note: 3x20-30

Hanging Knee Raise
Set 1: 15 reps
Set 2: 5 reps
Set 3: 6 reps
Note: 15-30rp +2

with Strong
https://strong.app.link/TOS32mm1Ojb 

Week 0.2 Thursday

Week 0.2 Thursday
Thursday 23 Sep 2021, 11:23

Good Morning (Barbell)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8
Note: 3x8-12

Bent Over One Arm Row (Dumbbell)
Set 1: 60 lbs × 20
Set 2: 60 lbs × 15
Note: 3x15-20

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 22
Set 2: 15 lbs × 15
Note: 3x20-30

Shrug (Dumbbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 8
Set 3: 50 lbs × 9
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 135 lbs × 22
Set 2: 135 lbs × 5
Set 3: 135 lbs × 4
Note: 20-30rp +2

with Strong
https://strong.app.link/uAYelNsmNjb 

Week 0.2 Wednesday

Week 0.2 Wednesday
Wednesday 22 Sep 2021, 11:26

Leg Press
Set 1: 270 lbs × 16
Set 2: 270 lbs × 15
Set 3: 270 lbs × 13
Note: Close stance. 3x15-20

Bench Press (Dumbbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 11
Note: 3x10-15

Front Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 12
Set 3: 15 lbs × 10
Note: 4x10-15

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 13
Note: Giant set. 40-60

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 13
Set 3: 90 lbs × 12
Note: Standing. 3x15-20

with Strong
https://strong.app.link/kCLduQXHLjb 

Week 0.2 Tuesday

Week 0.2 Tuesday
Tuesday 21 Sep 2021, 11:26

Seated Leg Curl (Machine)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 13
Set 3: 165 lbs × 13
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 275 lbs × 7
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6
Note: 3x5-10

Pull Up
Set 1: 8 reps
Set 2: 6 reps
Set 3: 7 reps
Note: Slow eccentric. 3x<15
Note: Consider adding weight.

Upright Row (Cable)
Set 1: 110 lbs × 17
Set 2: 110 lbs × 15
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 225 lbs × 13
Set 2: 225 lbs × 10
Set 3: 180 lbs × 9
Note: 10-15rp +2

with Strong
https://strong.app.link/lXbE0ss2Jjb 

Week 0.2 Monday

Week 0.2 Monday
Monday 20 Sep 2021, 10:37

Leg Press
Set 1: 270 lbs × 18
Set 2: 270 lbs × 15
Note: 3x10-15

Squat (Barbell)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Note: 2-3x8-12. Slow eccentric. Paused.

Face Pull (Cable)
Set 1: 110 lbs × 22
Set 2: 110 lbs × 18
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 250 lbs × 9
Set 2: 250 lbs × 8
Set 3: 250 lbs × 8
Note: 4x5-10

Hanging Knee Raise
Set 1: 13 reps
Set 2: 10 reps
Set 3: 8 reps
Note: 10-20rp +2

Workout notes: Ramping up the weights. Next week will be first real week and set scheme.
with Strong
https://strong.app.link/L23WkeRlIjb 

Week 0.1 Friday

Week 0.1 Friday
Friday 17 Sep 2021, 09:48

Lying Leg Curl (Machine)
Set 1: 130 lbs × 13
Set 2: 130 lbs × 14

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 12

Lateral Raise (Machine)
Set 1: 50 lbs × 16
Set 2: 50 lbs × 12
Note: Startrac machine

Reverse Fly (Machine)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 11
Note: Startrac machine

Seated Calf Raise (Plate Loaded)
Set 1: 80 lbs × 18
Set 2: 80 lbs × 14

Hanging Knee Raise
Set 1: 12 reps
Set 2: 11 reps

with Strong
https://strong.app.link/r7wdg5znDjb 

Week 0.1 Thursday

Week 0.1 Thursday
Thursday 16 Sep 2021, 10:35

Good Morning (Barbell)
Set 1: 225 lbs × 6
Set 2: 185 lbs × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 20
Set 2: 12.5 lbs × 15

Shrug (Dumbbell)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 11

Standing Calf Raise (Machine)
Set 1: 135 lbs × 21
Set 2: 135 lbs × 12

with Strong
https://strong.app.link/2vDLYg2JBjb 

Week 0.1 Wednesday

Week 0.1 Wednesday
Wednesday 15 Sep 2021, 13:06

Leg Press
Set 1: 180 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 16
Note: Close stance

Bench Press (Dumbbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 13

Front Raise (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 12
Note: Left shoulder is tight

Reverse Fly (Dumbbell)
Set 1: 12.5 lbs × 15
Set 2: 12.5 lbs × 12

Cable Crunch
Set 1: 80 lbs × 13
Set 2: 90 lbs × 11
Note: Standing

with Strong
https://strong.app.link/uMHCdXt4zjb 

Week 0.1 Tuesday

Week 0.1 Tuesday
Tuesday 14 Sep 2021, 12:37

Seated Leg Curl (Machine)
Set 1: 137 lbs × 21
Set 2: 137 lbs × 17

Stiff Leg Deadlift (Barbell)
Set 1: 225 lbs × 6
Set 2: 225 lbs × 7

Pull Up
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Note: Super slow eccentric

Upright Row (Cable)
Set 1: 100 lbs × 16
Set 2: 100 lbs × 12

Standing Calf Raise (Machine)
Set 1: 180 lbs × 14
Set 2: 180 lbs × 13

with Strong
https://strong.app.link/bKoI5xinyjb 

Week 0.1 Monday

Week 0.1 Monday
Monday 13 Sep 2021, 13:47

Leg Press
Set 1: 180 lbs × 26
Set 2: 180 lbs × 23

Squat (Barbell)
Set 1: 205 lbs × 8
Set 2: 205 lbs × 7

Face Pull (Cable)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 18

Standing Calf Raise (Machine)
Set 1: 200 lbs × 16
Set 2: 200 lbs × 10

Hanging Knee Raise
Set 1: 10 reps
Set 2: 8 reps

with Strong
https://strong.app.link/NvGrbqBNwjb 

Week 5 Tuesday

Week 5 Tuesday
Tuesday 24 Aug 2021, 15:32

Lying Leg Curl (Machine)
Set 1: 150 lbs × 18
Set 2: 150 lbs × 14
Set 3: 150 lbs × 11
Note: Replaced because seated taken

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 7
Set 2: 355 lbs × 8
Note: Extra slow at the bottom.
Note: Lost balance at rep 8, that's a first

Standing Calf Raise (Machine)
Set 1: 225 lbs × 15
Set 2: 225 lbs × 11
Set 3: 225 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 18
Note: Not good for bicep issue

Lateral Raise (Machine)
Set 1: 60 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10

with Strong
https://strong.app.link/L49Ior0KZib 

Week 5 Monday

Week 5 Monday
Monday 23 Aug 2021, 13:19

Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 23
Set 3: 180 lbs × 20
Set 4: 180 lbs × 18
Note: Slow, very close stance.

Chest Dip
Set 1: (+100 lbs) × 11
Set 2: (+100 lbs) × 9
Set 3: (+100 lbs) × 5

Standing Calf Raise (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 8
Set 3: 180 lbs × 7
Note: Replaced due to cramping
Note: Rest paused

Hanging Knee Raise
Set 1: 18 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 6 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec
Note: Replaced due to groin discomfort

Reverse Fly (Machine)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 6
Set 3: 50 lbs × 5
Note: Testing out machine. Rest pause

with Strong
https://strong.app.link/VRzKPB5WXib 

Week 4 Friday

Week 4 Friday
Friday 20 Aug 2021, 15:26

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 10
Set 3: 75 lbs × 8

Standing Calf Raise (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 11
Set 3: 180 lbs × 10
Note: Replaced because knee

Hanging Leg Raise
Set 1: 18 reps
Set 2: 15 reps
Set 3: 13 reps

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 15
Set 3: 20 lbs × 14
Note: Major fatigue

Hip Adductor (Machine)
Set 1: 106 lbs × 12
Set 2: 106 lbs × 6
Set 3: 106 lbs × 6
Note: Rest paused

Hip Abductor (Machine)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 8
Set 3: 75 lbs × 7
Note: Rest paused

Workout notes: skip machine squat. tried very light
Workout notes:  not great.

major fatigue
Workout notes:  lack of sleep
with Strong
https://strong.app.link/OKurERz5Sib 

Week 4 Thursday

Week 4 Thursday
Thursday 19 Aug 2021, 15:01

Lying Leg Curl (Machine)
Set 1: 145 lbs × 19
Set 2: 145 lbs × 15
Set 3: 145 lbs × 13

Pull Up
Set 1: 13 reps
Set 2: 10 reps
Set 3: 9 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 255 lbs × 12
Set 2: 255 lbs × 12
Set 3: 255 lbs × 12

Bent Over Row (Barbell)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 13
Set 3: 155 lbs × 11

Standing Calf Raise (Machine)
Set 1: 145 lbs × 21
Set 2: 145 lbs × 6
Set 3: 145 lbs × 5
Set 4: 145 lbs × 4
Note: Rest-paused 5sec

Upright Row (Cable)
Set 1: 120 lbs × 20
Set 2: 120 lbs × 8
Set 3: 120 lbs × 8
Set 4: 120 lbs × 6
Note: Rest-paused 5sec

with Strong
https://strong.app.link/EejpoDXqRib 

Week 4 Wednesday (no machine squat)

Week 4 Wednesday
Wednesday 18 Aug 2021, 13:30

Bench Press (Dumbbell)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 9
Set 3: 100 lbs × 7

Front Raise (Dumbbell)
Set 1: 22.5 lbs × 19
Set 2: 22.5 lbs × 17
Set 3: 22.5 lbs × 14

Cable Crunch
Set 1: 100 lbs × 15
Set 2: 100 lbs × 13
Set 3: 100 lbs × 11
Note: Standing

Face Pull (Cable)
Set 1: 120 lbs × 21
Set 2: 120 lbs × 16
Set 3: 120 lbs × 13

Workout notes: skipping machine squat
Workout notes:  let knee fully heal
with Strong
https://strong.app.link/bw4BTZ7EPib 

Week 4 Tuesday

Week 4 Tuesday
Tuesday 17 Aug 2021, 12:35

Seated Leg Curl (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 16
Set 3: 180 lbs × 13
Note: No knee issue

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 15
Set 3: 65 lbs × 10
Note: Right more tired than left

Hip Adductor (Machine)
Set 1: 91 lbs × 15
Set 2: 91 lbs × 15
Set 3: 91 lbs × 12
Note: 3 count up and down

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 8
Set 2: 345 lbs × 7
Set 3: 345 lbs × 6
Note: Extra slow at the bottom.

Standing Calf Raise (Machine)
Set 1: 205 lbs × 17
Set 2: 205 lbs × 13
Set 3: 205 lbs × 11

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 13
Set 3: 20 lbs × 10
Note: Accidentally did a set of front raises first

Workout notes: being careful of right knee from yesterday
with Strong
https://strong.app.link/3lOJc5LVNib 

Week 4 Monday - cut short due to knee injury

Week 4 Monday
Monday 16 Aug 2021, 13:14

Squat (Barbell)
Set 1: 305 lbs × 8
Set 2: 305 lbs × 7
Set 3: 305 lbs × 6
Note: Paused

Chest Dip
Set 1: (+95 lbs) × 13

Workout notes: hurt right knee somehow after first dip set. called it
with Strong
https://strong.app.link/gYfboLKwMib 

Week 3 Friday

Week 3 Friday
Friday 13 Aug 2021, 13:43

Squat (Machine)
Set 1: 290 lbs × 17
Set 2: 290 lbs × 15
Set 3: 290 lbs × 13

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10

Hanging Leg Raise
Set 1: 17 reps
Set 2: 14 reps
Set 3: 12 reps

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 17
Set 3: 25 lbs × 14
Note: Single leg
Note: Had to rest pause set two right leg

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 20
Set 2: 17.5 lbs × 17
Set 3: 17.2 lbs × 14

Workout notes: very tired today from extra BJJ through the week
with Strong
https://strong.app.link/ppVZtTHmHib 

Week 3 Thursday

Week 3 Thursday
Thursday 12 Aug 2021, 13:49

Lying Leg Curl (Machine)
Set 1: 140 lbs × 19
Set 2: 140 lbs × 16
Set 3: 140 lbs × 13

Pull Up
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 245 lbs × 12
Set 2: 245 lbs × 12
Set 3: 245 lbs × 12

Bent Over Row (Barbell)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 13
Set 3: 155 lbs × 11

Standing Calf Raise (Machine)
Set 1: 135 lbs × 21
Set 2: 135 lbs × 6
Set 3: 135 lbs × 5
Set 4: 135 lbs × 5
Note: Rest-paused 5sec

Upright Row (Cable)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 5
Note: Rest-paused 5sec

with Strong
https://strong.app.link/nh76NinIFib 

Week 3 Wednesday

Week 3 Wednesday
Wednesday 11 Aug 2021, 13:46

Bench Press (Dumbbell)
Set 1: 95 lbs × 13
Set 2: 95 lbs × 10
Set 3: 95 lbs × 8

Squat (Machine)
Set 1: 335 lbs × 13
Set 2: 335 lbs × 11
Set 3: 335 lbs × 9

Front Raise (Dumbbell)
Set 1: 20 lbs × 21
Set 2: 20 lbs × 18
Set 3: 20 lbs × 14

Face Pull (Cable)
Set 1: 115 lbs × 20
Set 2: 120 lbs × 15
Set 3: 120 lbs × 13

Cable Crunch
Set 1: 95 lbs × 15
Set 2: 95 lbs × 13
Set 3: 95 lbs × 11
Note: Standing

with Strong
https://strong.app.link/fcvVDU92Dib 

Week 3 Tuesday

Week 3 Tuesday
Tuesday 10 Aug 2021, 12:26

Seated Leg Curl (Machine)
Set 1: 165 lbs × 20
Set 2: 165 lbs × 18
Set 3: 165 lbs × 161

Bent Over One Arm Row (Dumbbell)
Set 1: 60 lbs × 18
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 8
Set 2: 335 lbs × 8
Set 3: 335 lbs × 8

Standing Calf Raise (Machine)
Set 1: 190 lbs × 17
Set 2: 190 lbs × 13
Set 3: 200 lbs × 10
Set 4: 200 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 18
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 12
Set 4: 17.5 lbs × 10

with Strong
https://strong.app.link/0K8s9mOiCib 

Week 3 Monday

Week 3 Monday
Monday 9 Aug 2021, 11:21

Squat (Barbell)
Set 1: 295 lbs × 8
Set 2: 295 lbs × 8
Set 3: 295 lbs × 8
Note: Paused

Chest Dip
Set 1: (+90 lbs) × 13
Set 2: (+90 lbs) × 10
Set 3: (+90 lbs) × 6

Leg Press
Set 1: 335 lbs × 16
Set 2: 335 lbs × 13
Set 3: 335 lbs × 11

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 13
Set 3: 120 lbs × 12
Note: Smooth at the top, no pause helps reduce cramping.
Note: Much cramping at the top
Note: Consider leaving out next cycle

Hanging Leg Raise
Set 1: 17 reps
Set 2: 10 reps
Set 3: 7 reps
Set 4: 5 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec

with Strong
https://strong.app.link/U06hEUPTAib 

Week 2 Friday

Week 2 Friday
Friday 6 Aug 2021, 13:18

Squat (Machine)
Set 1: 280 lbs × 17
Set 2: 280 lbs × 15
Set 3: 280 lbs × 13

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 12
Set 2: 65 lbs × 12
Set 3: 65 lbs × 11

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 11 reps

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 17
Set 3: 25 lbs × 14
Note: Single leg

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 17
Set 3: 15 lbs × 14

with Strong
https://strong.app.link/RQolq7hLvib 

Week 2 Thursday

Week 2 Thursday
Thursday 5 Aug 2021, 10:22

Lying Leg Curl (Machine)
Set 1: 130 lbs × 18
Set 2: 130 lbs × 16
Set 3: 130 lbs × 13

Pull Up
Set 1: 11 reps
Set 2: 9 reps
Set 3: 8 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 235 lbs × 12
Set 2: 235 lbs × 12
Set 3: 235 lbs × 12

Bent Over Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 13
Set 3: 145 lbs × 10

Standing Calf Raise (Machine)
Set 1: 125 lbs × 21
Set 2: 125 lbs × 5
Set 3: 125 lbs × 5
Set 4: 125 lbs × 4
Note: Rest-paused 5sec

Upright Row (Cable)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 9
Set 3: 110 lbs × 8
Set 4: 110 lbs × 5
Note: Rest-paused 5sec

with Strong
https://strong.app.link/2RinMUg3tib 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 4 Aug 2021, 13:03

Bench Press (Dumbbell)
Set 1: 90 lbs × 13
Set 2: 90 lbs × 10
Set 3: 90 lbs × 9

Squat (Machine)
Set 1: 325 lbs × 13
Set 2: 325 lbs × 11
Set 3: 325 lbs × 9

Front Raise (Dumbbell)
Set 1: 17.5 lbs × 22
Set 2: 17.5 lbs × 18
Set 3: 17.5 lbs × 13

Face Pull (Cable)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 15
Set 3: 115 lbs × 13

Cable Crunch
Set 1: 90 lbs × 14
Set 2: 90 lbs × 13
Set 3: 90 lbs × 10
Note: Standing

with Strong
https://strong.app.link/bEU4Qkjpsib 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 3 Aug 2021, 11:54

Seated Leg Curl (Machine)
Set 1: 151 lbs × 20
Set 2: 151 lbs × 18
Set 3: 151 lbs × 154

Bent Over One Arm Row (Dumbbell)
Set 1: 55 lbs × 18
Set 2: 55 lbs × 15
Set 3: 55 lbs × 13

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 7
Set 2: 325 lbs × 8
Set 3: 325 lbs × 8
Note: Miscounted

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 18
Set 2: 15 lbs × 15
Set 3: 15 lbs × 13
Note: Thumbs down. Start light

Standing Calf Raise (Machine)
Set 1: 190 lbs × 16
Set 2: 190 lbs × 13
Set 3: 190 lbs × 10

with Strong
https://strong.app.link/UoyLq0IFqib 

Week 2 Monday

Week 2 Monday
Monday 2 Aug 2021, 12:43

Squat (Barbell)
Set 1: 285 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8
Note: Paused

Chest Dip
Set 1: (+85 lbs) × 13
Set 2: (+85 lbs) × 10
Set 3: (+85 lbs) × 7

Leg Press
Set 1: 325 lbs × 15
Set 2: 325 lbs × 13
Set 3: 325 lbs × 11

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 16
Set 2: 115 lbs × 13
Set 3: 115 lbs × 12
Note: Smooth at the top, no pause helps reduce cramping.
Note: Lot of cramping

Hanging Leg Raise
Set 1: 16 reps
Set 2: 9 reps
Set 3: 7 reps
Set 4: 5 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec

with Strong
https://strong.app.link/zwIo69aapib 

Week 1 Friday

Week 1 Friday
Saturday 31 Jul 2021, 09:06

Squat (Machine)
Set 1: 270 lbs × 16
Set 2: 270 lbs × 15
Set 3: 270 lbs × 137

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 11
Set 2: 65 lbs × 11
Set 3: 65 lbs × 10

Hanging Leg Raise
Set 1: 14 reps
Set 2: 11 reps
Set 3: 10 reps

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Note: Single leg

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 18
Set 2: 15 lbs × 15
Set 3: 15 lbs × 13

with Strong
https://strong.app.link/5DXFmxktlib 

Week 1 Wednesday

Week 1 Wednesday
Tuesday 27 Jul 2021, 21:02

Bench Press (Dumbbell)
Set 1: 85 lbs × 12
Set 2: 85 lbs × 10
Set 3: 85 lbs × 10

Squat (Machine)
Set 1: 315 lbs × 13
Set 2: 315 lbs × 11
Set 3: 315 lbs × 8

Front Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 17.5 lbs × 17
Set 3: 17.5 lbs × 12
Note: Thumb up easier on elbow

Face Pull (Cable)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Take more rest

Workout notes: 6am lift before BJJ and travel to Bellingham
with Strong
https://strong.app.link/L7691Q7Ckib 

Week 1 Thursday

Week 1 Thursday
Friday 30 Jul 2021, 14:05

Lying Leg Curl (Machine)
Set 1: 140 lbs × 16
Set 2: 130 lbs × 15
Set 3: 130 lbs × 12

Pull Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 7 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 225 lbs × 12
Set 2: 225 lbs × 12
Set 3: 225 lbs × 12

Bent Over Row (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 13
Set 3: 135 lbs × 10

Standing Calf Raise (Machine)
Set 1: 115 lbs × 21
Set 2: 115 lbs × 6
Set 3: 115 lbs × 5
Set 4: 115 lbs × 3
Note: Rest-paused

Upright Row (Cable)
Set 1: 110 lbs × 18
Set 2: 110 lbs × 6
Set 3: 110 lbs × 5
Set 4: 110 lbs × 3
Note: Rest-paused

with Strong
https://strong.app.link/Byg5wWx8jib 

Week 1 Tuesday (Monday)

Week 1 Tuesday
Monday 26 Jul 2021, 16:41

Seated Leg Curl (Machine)
Set 1: 137 lbs × 20
Set 2: 151 lbs × 17
Set 3: 151 lbs × 14

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 18
Set 2: 50 lbs × 15
Set 3: 50 lbs × 12

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 8
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 21
Set 2: 12.5 lbs × 16
Set 3: 12.5 lbs × 12
Note: Thumbs down. Start light

Standing Calf Raise (Machine)
Set 1: 180 lbs × 15
Set 2: 180 lbs × 12
Set 3: 180 lbs × 10

Workout notes: walked 18k steps today beforehand. evening lift
with Strong
https://strong.app.link/2wRccPnGdib 

Week 1 Monday (Sunday)

Week 1 Monday (Sunday)
Sunday 25 Jul 2021, 06:30

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 275 lbs × 8
Note: Paused
Note: Add third set next session

Chest Dip
Set 1: (+80 lbs) × 12
Set 2: (+80 lbs) × 9
Set 3: (+80 lbs) × 5

Leg Press
Set 1: 315 lbs × 15
Set 2: 315 lbs × 13
Set 3: 315 lbs × 11

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 11
Set 3: 115 lbs × 10
Note: Smooth at the top, no pause helps reduce cramping.

Hanging Leg Raise
Set 1: 13 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec

Workout notes: early Sunday morning. Definitely lower than normal energy.
with Strong
https://strong.app.link/DEPPnhVmbib 

Week 0 Tuesday

Week 0 Tuesday
Tuesday 20 Jul 2021, 12:20

Seated Leg Curl (Machine)
Set 1: 151 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Note: Start lighter

Bent Over One Arm Row (Dumbbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 4
Set 2: 345 lbs × 4

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 12
Note: Thumbs down. Start light

Standing Calf Raise (Machine)
Set 1: 180 lbs × 9
Set 2: 180 lbs × 8

with Strong
https://strong.app.link/ZTq28lHq3hb 

Week 0 Monday

Week 0 Monday
Monday 19 Jul 2021, 12:26

Squat (Barbell)
Set 1: 295 lbs × 4
Set 2: 295 lbs × 4
Note: Paused

Chest Dip
Set 1: (+95 lbs) × 6
Set 2: (+95 lbs) × 6

Leg Press
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 7

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Note: Slow eccentric and pause

Workout notes: deloaded. ~half reps
Workout notes:  ~half sets.
with Strong
https://strong.app.link/wNzXQ0wN1hb 

Week 7 Friday

Week 7 Friday
Friday 16 Jul 2021, 11:04

Good Morning (Barbell)
Set 1: 245 lbs × 10
Set 2: 245 lbs × 10
Set 3: 245 lbs × 10
Set 4: 245 lbs × 10 @ 8.0

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 10
Set 2: 75 lbs × 10 @ 10.0
Set 3: 75 lbs × 9 @ 10.0

Lying Leg Curl (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 12
Set 3: 150 lbs × 10
Set 4: 150 lbs × 9

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 13
Set 2: 115 lbs × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 7
Note: Rest-paused

Hanging Leg Raise
Set 1: 22 reps
Set 2: 17 reps
Set 3: 13 reps

with Strong
https://strong.app.link/zbtnw8UHWhb 

Final day of week 7, end of the cycle. Good mornings for 245x4x10, probably RIR 2-3. Not trying to go to failure on brand new exercise that amounts to bending over at the waist if I do it wrong. Also, incline bench 75x10,10,9. Not pictured - seated calf raise, hanging leg raise, lying leg curl.

Pretty pleased with progress on the cycle overall. Up ~7 lbs which is in line with what I was aiming for. All lifts improved, some more than others. Some were new or I hadn't performed them in a long time, and they obviously shot up. Others, like weighted chins I've been hammering for over a year and I'm pleased to still see improvement:

Quads

Paused squat 245x8 > 295

Machine Squat 270x11 > 330x12

Leg Press 270x12 > 335

Hamstrings

Stiff Leg DL 275x7 > 345

Back Extension 25x17 > 45x21

Good Morning 185x14 > 245x10

Lying Leg Curl 120x17 > 150

Chest

Dip 80x12 > 95

DB Bench 80x10 > 100x11

DB Incline 60x10 > 75x10

Back

Chin 60x9 > 75x10

Chest Supported Row 80x11 > 110x11

Barbell Row 135x11 > 165

Pullup 0x19 > 24

Calves

Standing Calf 135x10 > 180x14

Seated Calf Raise 75x13 > 115

Abs

Hanging Leg Raise 0x12 > 22

Cable Crunch 100x15 > 120

Shoulders

DB Seated Press 40x11 > 55x11

Face Pull 100x13 > 130x15

Upright Row 120x12 > 125x16"

Week 7 Thursday

Week 7 Thursday
Thursday 15 Jul 2021, 13:34

Bent Over Row (Barbell)
Set 1: 165 lbs × 11
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10

Squat (Machine)
Set 1: 330 lbs × 12
Set 2: 330 lbs × 11
Set 3: 330 lbs × 10
Set 4: 330 lbs × 10

Pull Up
Set 1: 24 reps
Set 2: 15 reps

Upright Row (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 12
Set 3: 125 lbs × 10

Face Pull (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 8
Set 3: 130 lbs × 6
Set 4: 130 lbs × 5
Note: Rest-paused

with Strong
https://strong.app.link/n05gAXcdVhb 

Week 7 Wednesday

Week 7 Wednesday
Wednesday 14 Jul 2021, 13:24

Bench Press (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 9
Set 3: 100 lbs × 8 @ 10.0

Standing Calf Raise (Machine)
Set 1: 180 lbs × 14
Set 2: 180 lbs × 11
Set 3: 180 lbs × 10
Set 4: 180 lbs × 10
Set 5: 180 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 55 lbs × 11
Set 2: 55 lbs × 10
Set 3: 55 lbs × 8
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Note: Did it with the 90 degree bench and it definitely was not as good. Mobility issue

Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 6
Note: Rest-paused

Back Extension
Set 1: (+45 lbs) × 21
Set 2: (+45 lbs) × 11
Set 3: (+45 lbs) × 10
Set 4: (+45 lbs) × 9
Note: Rest-paused

with Strong
https://strong.app.link/Fmc6o1txThb 

Week 7 Tuesday

Week 7 Tuesday
Tuesday 13 Jul 2021, 14:30

Chin Up
Set 1: (+75 lbs) × 10
Set 2: (+75 lbs) × 9
Set 3: (+75 lbs) × 7

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 7
Set 2: 345 lbs × 7
Set 3: 345 lbs × 7
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 110 lbs × 11
Set 2: 110 lbs × 11
Set 3: 110 lbs × 9
Set 4: 110 lbs × 9

Face Pull (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 13
Set 3: 125 lbs × 12

Upright Row (Cable)
Set 1: 125 lbs × 16
Set 2: 125 lbs × 8
Set 3: 125 lbs × 6
Set 4: 125 lbs × 6
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/ksz4alpYRhb 

Week 7 Monday

Week 7 Monday
Monday 12 Jul 2021, 12:38

Squat (Barbell)
Set 1: 295 lbs × 8
Set 2: 295 lbs × 8
Set 3: 295 lbs × 8
Note: With pause

Chest Dip
Set 1: (+95 lbs) × 12
Set 2: (+95 lbs) × 10
Set 3: (+95 lbs) × 7

Leg Press
Set 1: 335 lbs × 12
Set 2: 335 lbs × 12
Set 3: 335 lbs × 12

Hanging Leg Raise
Set 1: 21 reps
Set 2: 16 reps
Set 3: 12 reps
Note: Consider variant for next cycle

Standing Calf Raise (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 11
Set 3: 170 lbs × 10
Set 4: 170 lbs × 9

with Strong
https://strong.app.link/QjvJfq6aQhb 

Week 6 Friday

Week 6 Friday
Friday 9 Jul 2021, 12:45

Good Morning (Barbell)
Set 1: 235 lbs × 10
Set 2: 235 lbs × 10
Set 3: 235 lbs × 10
Set 4: 235 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 10
Set 2: 75 lbs × 9 @ 10.0
Set 3: 75 lbs × 9

Lying Leg Curl (Machine)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 11
Set 3: 150 lbs × 9
Set 4: 150 lbs × 8
Note: Rest more

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 8
Set 3: 115 lbs × 7
Set 4: 115 lbs × 6
Note: Rest-paused
Note: Lots of cramping

Hanging Leg Raise
Set 1: 20 reps
Set 2: 16 reps
Set 3: 13 reps

Squat (Bodyweight)
Set 1: 30 reps

with Strong
https://strong.app.link/EI9uap9cLhb 

Week 6 Thursday

Week 6 Thursday
Thursday 8 Jul 2021, 13:33

Bent Over Row (Barbell)
Set 1: 160 lbs × 11
Set 2: 160 lbs × 11
Set 3: 160 lbs × 10

Squat (Machine)
Set 1: 320 lbs × 12
Set 2: 320 lbs × 11
Set 3: 320 lbs × 10
Set 4: 320 lbs × 10 @ 10.0

Pull Up
Set 1: 23 reps
Set 2: 15 reps

Upright Row (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 10
Set 3: 125 lbs × 9
Note: Did face pulls first by mistake, less energy for this. Didn't progress.

Face Pull (Cable)
Set 1: 125 lbs × 16
Set 2: 125 lbs × 9
Set 3: 125 lbs × 8
Set 4: 125 lbs × 8
Note: Rest-paused
Note: Wrong weight, messed up the exercises. Meant to do 110/115

with Strong
https://strong.app.link/fTbKDB0AJhb 

Week 6 Wednesday

Week 6 Wednesday
Wednesday 7 Jul 2021, 12:14

Bench Press (Dumbbell)
Set 1: 95 lbs × 12
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10 @ 10.0

Standing Calf Raise (Machine)
Set 1: 170 lbs × 14
Set 2: 170 lbs × 11
Set 3: 170 lbs × 10
Set 4: 170 lbs × 9
Set 5: 170 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 55 lbs × 11
Set 2: 55 lbs × 9 @ 9.5
Set 3: 55 lbs × 9
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.

Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 9
Set 4: (+45 lbs) × 9
Note: Rest-paused

with Strong
https://strong.app.link/LuQ1FsARHhb 

Week 6 Tuesday

Week 6 Tuesday
Tuesday 6 Jul 2021, 12:58

Chin Up
Set 1: (+70 lbs) × 11
Set 2: (+70 lbs) × 9
Set 3: (+70 lbs) × 7

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 8
Set 2: 335 lbs × 7
Set 3: 335 lbs × 6
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 105 lbs × 12 @ 10.0
Set 2: 105 lbs × 11 @ 10.0
Set 3: 105 lbs × 9

Face Pull (Cable)
Set 1: 120 lbs × 14
Set 2: 120 lbs × 13
Set 3: 120 lbs × 13

Upright Row (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 8
Set 3: 125 lbs × 6
Set 4: 125 lbs × 7
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/l5oBG3weGhb 

Week 6 Monday

Week 6 Monday
Monday 5 Jul 2021, 09:52

Squat (Barbell)
Set 1: 295 lbs × 4
Set 2: 295 lbs × 7
Set 3: 295 lbs × 5
Note: With pause
Note: Feeling it in the belly from still being full. Especially set 1.
Note: Improve on reps next week

Chest Dip
Set 1: (+95 lbs) × 11
Set 2: (+95 lbs) × 9
Set 3: (+95 lbs) × 7

Leg Press
Set 1: 325 lbs × 12
Set 2: 325 lbs × 12
Set 3: 325 lbs × 12

Hanging Leg Raise
Set 1: 20 reps
Set 2: 16 reps
Set 3: 13 reps
Note: Consider variant for next cycle

Standing Calf Raise (Machine)
Set 1: 160 lbs × 13
Set 2: 160 lbs × 10
Set 3: 160 lbs × 9
Set 4: 160 lbs × 8

Workout notes: morning after July 4 bbq. tough.
with Strong
https://strong.app.link/lySNbRanEhb 

Week 5 Friday

Week 5 Friday
Friday 2 Jul 2021, 11:27

Good Morning (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10
Set 4: 225 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 11
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10

Lying Leg Curl (Machine)
Set 1: 140 lbs × 17
Set 2: 140 lbs × 13
Set 3: 140 lbs × 11
Set 4: 140 lbs × 8
Note: Rest more

Seated Calf Raise (Plate Loaded)
Set 1: 105 lbs × 13
Set 2: 105 lbs × 6
Set 3: 105 lbs × 7
Set 4: 105 lbs × 6
Note: Rest-paused

Hanging Leg Raise
Set 1: 19 reps
Set 2: 15 reps
Set 3: 12 reps

with Strong
https://strong.app.link/p7bWdwWBzhb 

Week 5 Thursday

Week 5 Thursday
Thursday 1 Jul 2021, 10:32

Bent Over Row (Barbell)
Set 1: 155 lbs × 11
Set 2: 155 lbs × 11
Set 3: 155 lbs × 10

Squat (Machine)
Set 1: 310 lbs × 11
Set 2: 310 lbs × 11
Set 3: 310 lbs × 11
Set 4: 310 lbs × 10

Pull Up
Set 1: 22 reps
Set 2: 15 reps

Upright Row (Cable)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 13
Set 3: 120 lbs × 10

Face Pull (Cable)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 10
Set 3: 110 lbs × 9
Set 4: 110 lbs × 7
Note: Rest-paused

with Strong
https://strong.app.link/79pNenUXxhb 

Week 5 Wednesday

Week 5 Wednesday
Wednesday 30 Jun 2021, 10:31

Bench Press (Dumbbell)
Set 1: 95 lbs × 11
Set 2: 95 lbs × 10
Set 3: 95 lbs × 9 @ 10.0

Standing Calf Raise (Machine)
Set 1: 150 lbs × 14
Set 2: 160 lbs × 11
Set 3: 160 lbs × 9
Set 4: 160 lbs × 11
Set 5: 160 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 52.5 lbs × 11
Set 2: 52.5 lbs × 10
Set 3: 52.5 lbs × 10 @ 10.0
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.

Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 8
Set 3: 115 lbs × 7
Set 4: 115 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+35 lbs) × 21
Set 2: (+35 lbs) × 9
Set 3: (+35 lbs) × 8
Set 4: (+35 lbs) × 8
Note: Rest-paused

with Strong
https://strong.app.link/NT0VVKhgwhb 

Week 5 Tuesday

Week 5 Tuesday
Tuesday 29 Jun 2021, 11:15

Chin Up
Set 1: (+70 lbs) × 10
Set 2: (+70 lbs) × 8
Set 3: (+70 lbs) × 7

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 7
Set 2: 325 lbs × 7
Set 3: 325 lbs × 7
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 10

Face Pull (Cable)
Set 1: 120 lbs × 13
Set 2: 120 lbs × 12
Set 3: 120 lbs × 12

Upright Row (Cable)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 9
Set 3: 120 lbs × 8
Set 4: 120 lbs × 7
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/SrH0lwTyuhb 

Week 5 Monday

Week 5 Monday
Monday 28 Jun 2021, 11:08

Squat (Barbell)
Set 1: 285 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8
Note: With pause
Note: Hard. Also really hot.

Chest Dip
Set 1: (+90 lbs) × 13
Set 2: (+90 lbs) × 10
Set 3: (+90 lbs) × 7

Leg Press
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 12

Hanging Leg Raise
Set 1: 19 reps
Set 2: 15 reps
Set 3: 12 reps

Standing Calf Raise (Machine)
Set 1: 155 lbs × 11
Set 2: 155 lbs × 10
Set 3: 155 lbs × 9
Set 4: 155 lbs × 8

with Strong
https://strong.app.link/egYcXSJVshb 

Week 4 Friday

Week 4 Friday
Friday 25 Jun 2021, 12:04

Good Morning (Barbell)
Set 1: 215 lbs × 10
Set 2: 215 lbs × 10
Set 3: 215 lbs × 10
Set 4: 215 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 12
Set 2: 65 lbs × 11
Set 3: 65 lbs × 10

Lying Leg Curl (Machine)
Set 1: 130 lbs × 17
Set 2: 130 lbs × 15
Set 3: 130 lbs × 12
Set 4: 130 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 95 lbs × 13
Set 2: 95 lbs × 8
Set 3: 95 lbs × 6
Set 4: 95 lbs × 6
Note: Rest-paused
Note: Getting cramps mid set

Hanging Leg Raise
Set 1: 18 reps
Set 2: 14 reps
Set 3: 11 reps

with Strong
https://strong.app.link/WhxFm9JXnhb