Friday Part 2

Friday Part 2, Week 3
Friday 29 Jan 2021, 18:11

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 15
Set 2: 12.5 lbs × 14
Set 3: 12.5 lbs × 13
Set 4: 12.5 lbs × 12
Set 5: 12.5 lbs × 11
Note: 12-20

Reverse Fly (Dumbbell)
Set 1: 12.5 lbs × 15
Set 2: 12.5 lbs × 14
Set 3: 12.5 lbs × 12
Set 4: 12.5 lbs × 12
Set 5: 12.5 lbs × 12
Note: 12-20

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 18
Set 3: 25 lbs × 18
Set 4: 25 lbs × 16
Set 5: 20 lbs × 15
Set 6: 20 lbs × 14
Note: 12-20

with Strong
https://strong.app.link/kj1TS4ipsdb 

Friday Week 3

Friday Week 3
Friday 29 Jan 2021, 16:36

Pull Up
Set 1: 17 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 12 reps
Set 5: 11 reps
Set 6: 9 reps
Set 7: 7 reps
Note: 10-15

Inverted Row
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 13
Set 3: 11 reps
Set 4: 10 reps
Set 5: 9 reps
Set 6: 9 reps
Note: 10-15

Hanging Hamstring Curl (Rings)
Set 1: (+30 lbs) × 13
Set 2: (+30 lbs) × 12
Set 3: (+30 lbs) × 11
Set 4: (+30 lbs) × 10
Set 5: (+30 lbs) × 9
Set 6: (+30 lbs) × 9
Note: 10-15

Ab Wheel
Set 1: (+15 lbs) × 13
Set 2: (+15 lbs) × 13
Set 3: (+15 lbs) × 12
Set 4: (+15 lbs) × 12
Set 5: (+15 lbs) × 11
Set 6: (+15 lbs) × 10
Note: 12-20

with Strong
https://strong.app.link/NZi5Y2xlsdb 

Thursday week 3

Thursday Week 3
Thursday 28 Jan 2021, 14:32

Single Arm Band Press
Set 1: 49 lbs × 13
Set 2: 49 lbs × 12
Set 3: 49 lbs × 10
Set 4: 49 lbs × 8
Set 5: 49 lbs × 6
Note: Start with left arm because it is weaker
Note: 10-15

Chest Dip
Set 1: (+15 lbs) × 14
Set 2: (+15 lbs) × 12
Set 3: (+15 lbs) × 12
Set 4: (+15 lbs) × 11
Set 5: (+15 lbs) × 9
Set 6: (+15 lbs) × 8
Note: 10-15
Note: Rings.

Hanging Knee Raise
Set 1: 16 reps
Set 2: 15 reps
Set 3: 14 reps
Set 4: 13 reps
Set 5: 12 reps
Set 6: 11 reps
Note: 10-20

Bulgarian Split Squat
Set 1: 42.5 lbs × 21
Set 2: 42.5 lbs × 20
Set 3: 42.5 lbs × 19
Set 4: 42.5 lbs × 18
Note: 15-25

with Strong
https://strong.app.link/32jF44Twqdb 

Tuesday Part 2 Week 3

Tuesday Part 2, Week 3
Tuesday 26 Jan 2021, 16:07

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 14
Set 2: 12.5 lbs × 13
Set 3: 12.5 lbs × 12
Set 4: 12.5 lbs × 11
Set 5: 12.5 lbs × 10
Note: 12-20

Reverse Fly (Dumbbell)
Set 1: 12.5 lbs × 14
Set 2: 12.5 lbs × 13
Set 3: 12.5 lbs × 11
Set 4: 12.5 lbs × 11
Set 5: 12.5 lbs × 9
Note: 12-20

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 17
Set 3: 25 lbs × 17
Set 4: 25 lbs × 15
Set 5: 20 lbs × 14
Set 6: 20 lbs × 13
Note: 12-20

with Strong
https://strong.app.link/uIB33N2gndb 

Tuesday Week 3

Tuesday Week 3
Tuesday 26 Jan 2021, 12:11

Chin Up
Set 1: (+20 lbs) × 13
Set 2: (+20 lbs) × 11
Set 3: (+20 lbs) × 10
Set 4: (+20 lbs) × 9
Set 5: (+20 lbs) × 8
Set 6: (+20 lbs) × 8
Note: 10-15

Bent Over Row (Band)
Set 1: (+62 lbs) × 15
Set 2: (+62 lbs) × 15
Set 3: (+62 lbs) × 14
Set 4: (+62 lbs) × 14
Set 5: (+62 lbs) × 12
Set 6: (+62 lbs) × 12
Note: 12-20

Hanging Hamstring Curl (Rings)
Set 1: (+30 lbs) × 12
Set 2: (+30 lbs) × 11
Set 3: (+30 lbs) × 10
Set 4: (+30 lbs) × 9
Set 5: (+30 lbs) × 8
Set 6: (+30 lbs) × 8
Note: 10-15

Ab Wheel
Set 1: (+15 lbs) × 12
Set 2: (+15 lbs) × 12
Set 3: (+15 lbs) × 11
Set 4: (+15 lbs) × 11
Set 5: (+15 lbs) × 10
Set 6: (+15 lbs) × 8
Set 7: (+15 lbs) × 8
Note: 12-20

with Strong
https://strong.app.link/FwaJre02mdb 

Monday Week 3

Monday Week 3
Monday 25 Jan 2021, 13:07

Handstand Push Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Note: giant set. As few sets as possible

Push Up
Set 1: (+30 lbs) × 20
Set 2: (+30 lbs) × 17
Set 3: (+30 lbs) × 15
Set 4: (+30 lbs) × 12
Set 5: (+30 lbs) × 11
Set 6: (+30 lbs) × 9
Note: 10-20

Hanging Leg Raise
Set 1: 17 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 14 reps
Set 5: 11 reps
Set 6: 9 reps
Note: 10-20

Bulgarian Split Squat
Set 1: 42.5 lbs × 20
Set 2: 42.5 lbs × 19
Set 3: 42.5 lbs × 18
Set 4: 42.5 lbs × 17
Note: 15-25

with Strong
https://strong.app.link/rG9zsgmsldb 

Friday Part 2 Week 2

Friday Part 2, Week 2
Friday 22 Jan 2021, 16:09

Lateral Raise (Dumbbell)
Set 1: 10 lbs × 20
Set 2: 10 lbs × 18
Set 3: 10 lbs × 15
Set 4: 10 lbs × 14
Set 5: 10 lbs × 13
Note: 12-20

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 20
Set 2: 10 lbs × 18
Set 3: 10 lbs × 17
Set 4: 10 lbs × 16
Set 5: 10 lbs × 14
Note: 12-20

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 14
Set 5: 20 lbs × 13
Note: 12-20

Workout notes: Saturdays workout early
with Strong
https://strong.app.link/j1zRxb9Dgdb 

Friday Week 2

Friday Week 2
Friday 22 Jan 2021, 12:52

Pull Up
Set 1: 15 reps
Set 2: 13 reps
Set 3: 11 reps
Set 4: 11 reps
Set 5: 9 reps
Set 6: 7 reps
Note: 10-15

Inverted Row
Set 1: (+10 lbs) × 14
Set 2: (+10 lbs) × 12
Set 3: (+10 lbs) × 11
Set 4: (+10 lbs) × 10
Set 5: 9 reps
Set 6: 8 reps
Note: 10-15

Hanging Hamstring Curl (Rings)
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 14
Set 3: (+25 lbs) × 13
Set 4: (+25 lbs) × 12
Set 5: 11 reps
Note: 10-15

Ab Wheel
Set 1: (+10 lbs) × 20
Set 2: (+10 lbs) × 19
Set 3: (+10 lbs) × 18
Set 4: (+10 lbs) × 15
Set 5: 13 reps
Set 6: 12 reps
Note: 12-20

with Strong
https://strong.app.link/Xws0jG0rgdb 

Thursday Week 2

Thursday Week 2
Thursday 21 Jan 2021, 13:52

Single Arm Band Press
Set 1: 49 lbs × 12
Set 2: 49 lbs × 10
Set 3: 49 lbs × 8
Set 4: 49 lbs × 6
Note: Start with left arm because it is weaker
Note: 10-15

Chest Dip
Set 1: (+15 lbs) × 12
Set 2: (+15 lbs) × 11
Set 3: (+15 lbs) × 11
Set 4: (+15 lbs) × 11
Set 5: (+15 lbs) × 8
Note: 10-15

Hanging Knee Raise
Set 1: 14 reps
Set 2: 13 reps
Set 3: 12 reps
Set 4: 11 reps
Set 5: 10 reps
Note: 10-20

Bulgarian Split Squat
Set 1: 35 lbs × 25
Set 2: 35 lbs × 24
Set 3: 35 lbs × 23
Set 4: 35 lbs × 22
Note: 15-25

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

Wednesday week 2

Wednesday Week 2
Wednesday 20 Jan 2021, 14:25

Lateral Raise (Dumbbell)
Set 1: 10 lbs × 19
Set 2: 10 lbs × 16
Set 3: 10 lbs × 14
Set 4: 10 lbs × 14
Set 5: 10 lbs × 12
Note: 12-20

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 19
Set 2: 10 lbs × 17
Set 3: 10 lbs × 17
Set 4: 10 lbs × 15
Set 5: 10 lbs × 13
Note: 12-20

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Set 4: 25 lbs × 13
Set 5: 20 lbs × 12
Note: 12-20

with Strong
https://strong.app.link/mAc9ZD1cddb 

Tuesday week 2

Tuesday Week 2
Tuesday 19 Jan 2021, 14:30

Chin Up
Set 1: (+20 lbs) × 12
Set 2: (+20 lbs) × 10
Set 3: (+20 lbs) × 9
Set 4: (+20 lbs) × 8
Set 5: (+20 lbs) × 7
Note: 10-15

Bent Over Row (Band)
Set 1: (+62 lbs) × 14
Set 2: (+62 lbs) × 14
Set 3: (+62 lbs) × 12
Set 4: (+62 lbs) × 12
Set 5: (+62 lbs) × 10
Note: 12-20

Hanging Hamstring Curl (Rings)
Set 1: (+25 lbs) × 13
Set 2: (+25 lbs) × 13
Set 3: (+25 lbs) × 12
Set 4: (+25 lbs) × 11
Set 5: 10 reps
Note: 10-15

Ab Wheel
Set 1: (+10 lbs) × 19
Set 2: (+10 lbs) × 18
Set 3: (+10 lbs) × 16
Set 4: (+10 lbs) × 13
Set 5: (+10 lbs) × 12
Set 6: (+10 lbs) × 10
Note: 12-20

with Strong
https://strong.app.link/4DuMBpIAbdb 

Monday Week 2

Monday Week 2
Monday 18 Jan 2021, 12:31

Handstand Push Up
Set 1: 1 reps
Set 2: 2 reps
Set 3: 2 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 reps
Set 8: 2 reps
Set 9: 2 reps
Set 10: 0 reps
Note: giant set

Push Up
Set 1: (+30 lbs) × 19
Set 2: (+30 lbs) × 16
Set 3: (+30 lbs) × 14
Set 4: (+30 lbs) × 11
Set 5: (+30 lbs) × 10
Note: 10-20

Hanging Leg Raise
Set 1: 16 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 13 reps
Set 5: 10 reps
Note: 10-20

Bulgarian Split Squat
Set 1: 35 lbs × 24
Set 2: 35 lbs × 23
Set 3: 35 lbs × 22
Set 4: 35 lbs × 21
Note: 15-25

with Strong
https://strong.app.link/zLLoeVrN9cb 

Friday PM Week 1 (Saturday workout early)

Friday PM Week 1
Friday 15 Jan 2021, 16:38

Lateral Raise (Dumbbell)
Set 1: 10 lbs × 18
Set 2: 10 lbs × 15
Set 3: 10 lbs × 13
Set 4: 10 lbs × 13

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 18
Set 2: 10 lbs × 17
Set 3: 10 lbs × 16
Set 4: 10 lbs × 12

Standing Calf Raise (Dumbbell)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 19
Set 3: 20 lbs × 16
Set 4: 20 lbs × 14

Workout notes: instead of tomorrow so I get an extra rest day
with Strong
https://strong.app.link/5HfJKNo34cb 

Friday Week 1

Friday Week 1
Friday 15 Jan 2021, 12:10

Pull Up
Set 1: 13 reps
Set 2: 11 reps
Set 3: 10 reps
Set 4: 10 reps

Inverted Row
Set 1: (+10 lbs) × 12
Set 2: (+10 lbs) × 11
Set 3: (+10 lbs) × 9
Set 4: (+10 lbs) × 9

Hanging Hamstring Curl (Rings)
Set 1: (+25 lbs) × 11
Set 2: (+25 lbs) × 12
Set 3: (+25 lbs) × 11
Set 4: (+25 lbs) × 10

Ab Wheel
Set 1: (+10 lbs) × 18
Set 2: (+10 lbs) × 16
Set 3: (+10 lbs) × 15
Set 4: (+10 lbs) × 11

with Strong
https://strong.app.link/zA5WmQhM4cb 

Thursday Week 1

Thursday Week 1
Thursday 14 Jan 2021, 14:12

Single Arm Band Press
Set 1: 42 lbs × 17
Set 2: 42 lbs × 15
Set 3: 42 lbs × 13
Set 4: 42 lbs × 12
Note: Start with left arm because it is weaker

Chest Dip
Set 1: (+15 lbs) × 10
Set 2: (+15 lbs) × 10
Set 3: (+15 lbs) × 10
Set 4: (+15 lbs) × 10

Hanging Knee Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 11 reps

Bulgarian Split Squat
Set 1: 35 lbs × 23
Set 2: 35 lbs × 22
Set 3: 35 lbs × 21

with Strong
https://strong.app.link/pg7c6Ezf3cb 

Wednesday Week 1

Wednesday Week 1
Wednesday 13 Jan 2021, 11:17

Lateral Raise (Dumbbell)
Set 1: 10 lbs × 18
Set 2: 10 lbs × 15
Set 3: 10 lbs × 14
Set 4: 10 lbs × 12

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 18
Set 2: 10 lbs × 16
Set 3: 10 lbs × 15
Set 4: 10 lbs × 15

Standing Calf Raise (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 16
Set 3: 20 lbs × 14
Set 4: 20 lbs × 12

with Strong
https://strong.app.link/Hb1ALyrm1cb 

Tuesday Week 1

Tuesday - Week 1
Tuesday 12 Jan 2021, 11:46

Chin Up
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 12
Set 3: (+15 lbs) × 10
Set 4: (+15 lbs) × 9

Bent Over Row (Band)
Set 1: (+62 lbs) × 12
Set 2: (+62 lbs) × 12
Set 3: (+62 lbs) × 10
Set 4: (+62 lbs) × 10

Hanging Hamstring Curl (Rings)
Set 1: (+25 lbs) × 12
Set 2: (+25 lbs) × 11
Set 3: (+25 lbs) × 9
Set 4: (+25 lbs) × 10

Ab Wheel
Set 1: (+10 lbs) × 17
Set 2: (+10 lbs) × 16
Set 3: (+10 lbs) × 14
Set 4: (+10 lbs) × 12

with Strong
https://strong.app.link/lXP84S3KZcb 

Monday Week 1 - Mass Cycle 2

Monday - Meso Start
Monday 11 Jan 2021, 12:29

Handstand Push Up
Set 1: 1 reps
Set 2: 2 reps
Set 3: 2 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Note: 15 reps giant set

Push Up
Set 1: (+30 lbs) × 18
Set 2: (+30 lbs) × 15
Set 3: (+30 lbs) × 13
Set 4: (+30 lbs) × 11
Set 5: (+30 lbs) × 10

Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 12 reps
Set 4: 12 reps

Bulgarian Split Squat
Set 1: 35 lbs × 22
Set 2: 35 lbs × 21
Set 3: 35 lbs × 20

with Strong
https://strong.app.link/C50Xxj89Xcb 

Friday

A (Deload Friday)
Friday 8 Jan 2021, 11:55

Handstand Push Up
Set 1: 1 reps
Set 2: 1 reps
Set 3: 1 reps
Set 4: 1 reps
Note: Added yoga block for ROM

SUPERSET
Chest Dip
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Standing Calf Raise (Dumbbell)
Set 1: 0 lbs × 10
Set 2: 0 lbs × 10
Set 3: 0 lbs × 10

SUPERSET
Hanging Leg Raise
Set 1: 8 reps
Set 2: 8 reps
Bent Over Row (Band)
Set 1: (+45 lbs) × 8
Set 2: (+45 lbs) × 8
Set 3: (+45 lbs) × 8

Bulgarian Split Squat
Set 1: 0 lbs × 10
Set 2: 0 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 5 lbs × 8
Set 2: 5 lbs × 10
Set 3: 5 lbs × 8

Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/YRPyR1W6Scb 

Wednesday - deload

B (Wed)
Wednesday 6 Jan 2021, 13:53

Chin Up
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps

Inverted Row
Set 1: 8 reps
Set 2: 7 reps
Set 3: 7 reps
Note: Maybe swap this lower to rest the arms between pullups and rows

Hanging Hamstring Curl (Rings)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: Moved up because rings already out and give arms a break
Note: Add one set per week for 4 weeks if last in rep range

Push Up
Set 1: (+30 lbs) × 8
Set 2: (+30 lbs) × 7
Set 3: (+30 lbs) × 7
Note: Add one set per week for 4 weeks if final set in rep range
Note: Using blocks for ROM with vest

Ab Wheel
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Note: Add one set per week for 4 weeks if last in rep range

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 8
Set 2: 10 lbs × 8
Set 3: 10 lbs × 8
Note: Add one set per week for 4 weeks if last in rep range

Workout notes: chins 10-15
ring row 10-20
pushup 10-20
Lunge 15-25 (swap for sprints Sat)
hamstring curl 10-15
ab wheel 10-20
reverse fly 15-30
with Strong
https://strong.app.link/wpWQpRzWPcb 

A (Deload)
Monday 4 Jan 2021, 14:35

Handstand Push Up
Set 1: 1 reps
Set 2: 1 reps
Set 3: 1 reps
Set 4: 1 reps
Note: Added yoga block for ROM

SUPERSET
Chest Dip
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Standing Calf Raise (Dumbbell)
Set 1: 0 lbs × 10
Set 2: 0 lbs × 10
Set 3: 0 lbs × 10

SUPERSET
Hanging Leg Raise
Set 1: 8 reps
Set 2: 8 reps
Bent Over Row (Band)
Set 1: (+59 lbs) × 10
Set 2: (+59 lbs) × 10
Set 3: (+59 lbs) × 10

Bulgarian Split Squat
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 10 lbs × 8
Set 2: 10 lbs × 8
Set 3: 10 lbs × 8

Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/wEOLNKyFMcb 

End of cycle 1 1/2 Sat

B (Sat)
Saturday 2 Jan 2021, 16:06

Chin Up
Set 1: (+15 lbs) × 14
Set 2: (+15 lbs) × 13
Set 3: (+15 lbs) × 10
Set 4: (+15 lbs) × 11
Set 5: (+15 lbs) × 9
Note: Added weight by mistake.

Inverted Row
Set 1: (+5 lbs) × 15
Set 2: (+5 lbs) × 14
Set 3: (+5 lbs) × 13
Set 4: (+5 lbs) × 13
Set 5: (+5 lbs) × 11

Hanging Hamstring Curl (Rings)
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 14
Set 3: (+20 lbs) × 14
Set 4: (+20 lbs) × 14
Set 5: (+20 lbs) × 14
Set 6: (+20 lbs) × 14
Note: Add one set per week for 4 weeks if last in rep range

Push Up
Set 1: (+30 lbs) × 17
Set 2: (+30 lbs) × 14
Set 3: (+30 lbs) × 13
Set 4: (+30 lbs) × 12
Set 5: (+30 lbs) × 11
Set 6: (+30 lbs) × 11
Note: Add one set per week for 4 weeks if final set in rep range
Note: Using blocks for ROM with vest

Ab Wheel
Set 1: (+7.5 lbs) × 15
Set 2: (+7.5 lbs) × 14
Set 3: (+7.5 lbs) × 14
Set 4: (+10 lbs) × 15
Set 5: (+10 lbs) × 14
Set 6: (+10 lbs) × 13
Note: Add one set per week for 4 weeks if last in rep range

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 17
Set 2: 10 lbs × 15
Set 3: 10 lbs × 16
Set 4: 10 lbs × 13
Set 5: 10 lbs × 13
Set 6: 10 lbs × 13
Note: Add one set per week for 4 weeks if last in rep range

Workout notes: chins 10-15
ring row 10-20
pushup 10-20
Lunge 15-25 (swap for sprints Sat)
hamstring curl 10-15
ab wheel 10-20
reverse fly 15-30
with Strong
https://strong.app.link/mJX8rF2sMcb 

1/1/21 Fri

A (Mon/Fri)
Friday 1 Jan 2021, 14:57

Handstand Push Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 1 reps
Note: Added yoga block for ROM

SUPERSET
Chest Dip
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 15
Set 3: (+10 lbs) × 13
Set 4: (+10 lbs) × 12
Set 5: (+10 lbs) × 11
Set 6: (+10 lbs) × 11
Set 7: (+10 lbs) × 11
Standing Calf Raise (Dumbbell)
Set 1: 17.5 lbs × 19
Set 2: 17.5 lbs × 20
Set 3: 17.5 lbs × 17
Set 4: 17.5 lbs × 17
Set 5: 17.5 lbs × 17
Set 6: 17.5 lbs × 15
Set 7: 17.5 lbs × 15

SUPERSET
Hanging Leg Raise
Set 1: 16 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 14 reps
Set 5: 12 reps
Bent Over Row (Band)
Set 1: (+59 lbs) × 20
Set 2: (+59 lbs) × 19
Set 3: (+59 lbs) × 19
Set 4: (+59 lbs) × 18
Set 5: (+59 lbs) × 17
Set 6: (+59 lbs) × 17

Bulgarian Split Squat
Set 1: 35 lbs × 21
Set 2: 35 lbs × 21
Set 3: 35 lbs × 20
Set 4: 35 lbs × 16
Set 5: 35 lbs × 16
Set 6: 35 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 10 lbs × 17
Set 2: 10 lbs × 15
Set 3: 10 lbs × 12
Set 4: 10 lbs × 10
Set 5: 10 lbs × 9
Set 6: 10 lbs × 6
Note: All the way up

Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/ITsuU10sMcb 

12/30 Wed

B (Wed)
Wednesday 30 Dec 2020, 13:03

Chin Up
Set 1: (+12.5 lbs) × 13
Set 2: (+12.5 lbs) × 13
Set 3: (+12.5 lbs) × 12
Set 4: (+12.5 lbs) × 12
Set 5: (+12.5 lbs) × 10

Inverted Row
Set 1: (+5 lbs) × 14
Set 2: (+5 lbs) × 13
Set 3: (+5 lbs) × 13
Set 4: (+5 lbs) × 12
Set 5: (+5 lbs) × 11
Note: Maybe swap this lower to rest the arms between pullups and rows

Hanging Hamstring Curl (Rings)
Set 1: (+20 lbs) × 13
Set 2: (+20 lbs) × 13
Set 3: (+20 lbs) × 13
Set 4: (+20 lbs) × 13
Set 5: (+20 lbs) × 13
Set 6: (+20 lbs) × 13
Note: Moved up because rings already out and give arms a break
Note: Add one set per week for 4 weeks if last in rep range

Push Up
Set 1: (+30 lbs) × 16
Set 2: (+30 lbs) × 13
Set 3: (+30 lbs) × 13
Set 4: (+30 lbs) × 12
Set 5: (+30 lbs) × 11
Set 6: (+30 lbs) × 10
Note: Add one set per week for 4 weeks if final set in rep range
Note: Using blocks for ROM with vest

Walking Lunge
Set 1: (+35 lbs) × 25
Set 2: (+35 lbs) × 25
Set 3: (+35 lbs) × 25
Set 4: (+35 lbs) × 25
Set 5: (+35 lbs) × 20
Note: Add one set per week for 4 weeks if last in rep range

Ab Wheel
Set 1: (+7.5 lbs) × 14
Set 2: (+7.5 lbs) × 14
Set 3: (+7.5 lbs) × 13
Set 4: (+7.5 lbs) × 13
Set 5: (+7.5 lbs) × 13
Set 6: (+7.5 lbs) × 13
Note: Add one set per week for 4 weeks if last in rep range

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 16
Set 2: 10 lbs × 16
Set 3: 10 lbs × 14
Set 4: 10 lbs × 14
Set 5: 10 lbs × 14
Set 6: 10 lbs × 12
Note: Add one set per week for 4 weeks if last in rep range

Workout notes: chins 10-15
ring row 10-20
pushup 10-20
Lunge 15-25 (swap for sprints Sat)
hamstring curl 10-15
ab wheel 10-20
reverse fly 15-30
with Strong
https://strong.app.link/jGeMRBZsMcb 

Week 4 Monday

A (Mon/Fri)
Monday 28 Dec 2020, 13:04

Handstand Push Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 2 reps
Set 6: 1 reps
Set 7: 1 reps
Set 8: 1 reps
Note: Added yoga block for ROM

Chest Dip
Set 1: (+10 lbs) × 14
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 11
Set 4: (+10 lbs) × 10
Set 5: (+10 lbs) × 10
Set 6: (+10 lbs) × 10
Set 7: (+10 lbs) × 10

SUPERSET
Hanging Leg Raise
Set 1: 16 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 13 reps
Set 5: 12 reps
Bent Over Row (Band)
Set 1: (+59 lbs) × 18
Set 2: (+59 lbs) × 18
Set 3: (+59 lbs) × 18
Set 4: (+59 lbs) × 16
Set 5: (+59 lbs) × 14
Set 6: (+59 lbs) × 16
Note: Feeling in left inner forearm

Bulgarian Split Squat
Set 1: 35 lbs × 20
Set 2: 35 lbs × 20
Set 3: 35 lbs × 17
Set 4: 35 lbs × 17
Set 5: 35 lbs × 15
Set 6: 35 lbs × 14

SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 15 lbs × 19
Set 2: 15 lbs × 18
Set 3: 15 lbs × 16
Set 4: 15 lbs × 16
Set 5: 15 lbs × 15
Set 6: 15 lbs × 15
Set 7: 15 lbs × 14
Lateral Raise (Dumbbell)
Set 1: 10 lbs × 17
Set 2: 10 lbs × 15
Set 3: 10 lbs × 11
Set 4: 10 lbs × 10
Set 5: 10 lbs × 8
Set 6: 10 lbs × 0
Note: All the way up

Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/OfgsuaXsMcb 

12/26 Sat

B (Sat)
Saturday 26 Dec 2020, 13:36

Chin Up
Set 1: (+12.5 lbs) × 12
Set 2: (+12.5 lbs) × 12
Set 3: (+12.5 lbs) × 11
Set 4: (+12.5 lbs) × 11
Set 5: (+12.5 lbs) × 10

Inverted Row
Set 1: (+5 lbs) × 13
Set 2: (+5 lbs) × 12
Set 3: (+5 lbs) × 12
Set 4: (+5 lbs) × 11
Set 5: (+5 lbs) × 10
Note: Maybe swap this lower to rest the arms between pullups and rows

Hanging Hamstring Curl (Rings)
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 14
Set 3: (+15 lbs) × 13
Set 4: (+15 lbs) × 13
Set 5: (+15 lbs) × 12
Note: Moved up because rings already out and give arms a break
Note: Add one set per week for 4 weeks if last in rep range

Push Up
Set 1: (+25 lbs) × 19
Set 2: (+25 lbs) × 16
Set 3: (+25 lbs) × 14
Set 4: (+25 lbs) × 12
Set 5: (+25 lbs) × 12
Note: Add one set per week for 4 weeks if final set in rep range
Note: Using blocks for ROM with vest

Ab Wheel
Set 1: (+7.5 lbs) × 13
Set 2: (+7.5 lbs) × 13
Set 3: (+7.5 lbs) × 11
Set 4: (+7.5 lbs) × 13
Set 5: (+7.5 lbs) × 13
Note: Add one set per week for 4 weeks if last in rep range

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 13
Set 3: 10 lbs × 13
Set 4: 10 lbs × 16
Set 5: 10 lbs × 13
Note: Add one set per week for 4 weeks if last in rep range

Workout notes: chins 10-15
ring row 10-20
pushup 10-20
Lunge 15-25 (swap for sprints Sat)
hamstring curl 10-15
ab wheel 10-20
reverse fly 15-30
with Strong
https://strong.app.link/FqRDk1UsMcb 

12/25 Fri

A (Mon/Fri)
Friday 25 Dec 2020, 09:55

Handstand Push Up
Set 1: 8 reps
Set 2: 2 reps
Set 3: 2 reps
Set 4: 2 reps
Set 5: 1 reps
Set 6: 1 reps
Set 7: 0 reps
Note: Added yoga block for ROM set 2+

Chest Dip
Set 1: (+5 lbs) × 16
Set 2: (+5 lbs) × 14
Set 3: (+5 lbs) × 13
Set 4: (+5 lbs) × 12
Set 5: (+5 lbs) × 11
Set 6: (+5 lbs) × 11

SUPERSET
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 11 reps
Bent Over Row (Band)
Set 1: (+59 lbs) × 17
Set 2: (+59 lbs) × 14
Set 3: (+59 lbs) × 14
Set 4: (+59 lbs) × 13
Set 5: (+59 lbs) × 13

Bulgarian Split Squat
Set 1: 35 lbs × 19
Set 2: 35 lbs × 19
Set 3: 35 lbs × 15
Set 4: 35 lbs × 17
Set 5: 35 lbs × 15

SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 15 lbs × 17
Set 2: 15 lbs × 16
Set 3: 15 lbs × 15
Set 4: 15 lbs × 13
Set 5: 15 lbs × 13
Set 6: 15 lbs × 12
Lateral Raise (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 14
Set 3: 10 lbs × 12
Set 4: 10 lbs × 10
Set 5: 10 lbs × 11

Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/3dGJ1gTsMcb 

12/23 Wed

B (Wed)
Wednesday 23 Dec 2020, 12:00

Chin Up
Set 1: (+7.5 lbs) × 15
Set 2: (+12.5 lbs) × 11
Set 3: (+12.5 lbs) × 11
Set 4: (+12.5 lbs) × 11
Set 5: (+12.5 lbs) × 10

Inverted Row
Set 1: 18 reps
Set 2: (+5 lbs) × 10
Set 3: (+5 lbs) × 11
Set 4: (+5 lbs) × 11
Set 5: (+5 lbs) × 11
Note: Maybe swap this lower to rest the arms between pullups and rows

Hanging Hamstring Curl (Rings)
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 15
Set 3: (+10 lbs) × 13
Set 4: (+10 lbs) × 13
Set 5: (+10 lbs) × 14
Note: Moved up because rings already out and give arms a break
Note: Add one set per week for 4 weeks if last in rep range

Push Up
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 13
Set 4: (+25 lbs) × 11
Set 5: (+25 lbs) × 11
Note: Add one set per week for 4 weeks if final set in rep range
Note: Using blocks for ROM with vest

Ab Wheel
Set 1: (+7.5 lbs) × 12
Set 2: (+7.5 lbs) × 11
Set 3: (+7.5 lbs) × 12
Set 4: (+7.5 lbs) × 13
Set 5: (+7.5 lbs) × 10
Note: Add one set per week for 4 weeks if last in rep range

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 15
Set 4: 10 lbs × 14
Set 5: 10 lbs × 9
Note: Add one set per week for 4 weeks if last in rep range

Walking Lunge
Set 1: (+35 lbs) × 25
Set 2: (+35 lbs) × 25
Set 3: (+35 lbs) × 22
Set 4: (+35 lbs) × 21
Set 5: (+35 lbs) × 18
Note: Add one set per week for 4 weeks if last in rep range

Workout notes: chins 10-15
ring row 10-20
pushup 10-20
Lunge 15-25 (swap for sprints Sat)
hamstring curl 10-15
ab wheel 10-20
reverse fly 15-30
with Strong
https://strong.app.link/ruD43XRsMcb