Week 1 Friday

Friday Week 1 (Thursday swap)
Friday 26 Feb 2021, 16:15

Handstand Push Up
Set 1: 8 reps
Set 2: 9 reps
Set 3: 8 reps

Chest Dip
Set 1: (+45 lbs) × 12
Set 2: (+45 lbs) × 12
Set 3: (+45 lbs) × 12
Set 4: (+45 lbs) × 12

Bulgarian Split Squat
Set 1: 110 lbs × 12
Set 2: 110 lbs × 12
Set 3: 110 lbs × 12

Standing Calf Raise (Dumbbell)
Set 1: 45 lbs × 17
Set 2: 45 lbs × 16
Set 3: 45 lbs × 14
Set 4: 45 lbs × 13

with Strong
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Thursday week 1

Thursday Week 1 (Friday swap)
Thursday 25 Feb 2021, 16:00

Seated Row (Cable)
Set 1: 115 lbs × 14
Set 2: 115 lbs × 14
Set 3: 115 lbs × 13
Set 4: 115 lbs × 14

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

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

Cable Crunch
Set 1: 80 lbs × 13
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
Set 4: 90 lbs × 10

Pull Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 8

Hanging Hamstring Curl
Set 1: (+40 lbs) × 13
Set 2: (+40 lbs) × 13
Set 3: (+40 lbs) × 13
Set 4: (+40 lbs) × 11

with Strong
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Week 1 Tuesday

Week 1 Tuesday (Strength Cycle)
Tuesday 23 Feb 2021, 15:02

Seated Row (Cable)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Set 3: 115 lbs × 12
Set 4: 115 lbs × 12

Upright Row (Cable)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 13
Set 3: 80 lbs × 13
Set 4: 80 lbs × 13

Face Pull (Cable)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 13
Set 3: 50 lbs × 13
Set 4: 50 lbs × 12

Chin Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 10

SUPERSET
Single Leg Deficit Deadlift
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
Hanging Hamstring Curl
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

with Strong
https://strong.app.link/3ochme7I7db 

Monday Week 1 - Maintenance

Week 1 Monday (Strength Cycle)
Monday 22 Feb 2021, 16:24

Handstand Push Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Push Up
Set 1: (+61 lbs) × 10
Set 2: (+71 lbs) × 8
Set 3: (+75 lbs) × 8
Set 4: (+75 lbs) × 8

Bulgarian Split Squat
Set 1: 90 lbs × 16
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

SUPERSET
Weighted Hanging Knee Raise
Set 1: (+5 lbs) × 15
Set 2: (+5 lbs) × 15
Set 3: (+5 lbs) × 15
Standing Calf Raise (Dumbbell)
Set 1: 45 lbs × 16
Set 2: 45 lbs × 15
Set 3: 45 lbs × 13
Set 4: 45 lbs × 11

Workout notes: took a while because I was figuring out the weights for each exercise
with Strong
https://strong.app.link/KzZOyda95db 

Friday Week 6 Deload

Friday Week 6 Deload
Friday 19 Feb 2021, 16:50

Handstand Push Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 3 reps

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Note: 10-15
Note: Rings.

Bulgarian Split Squat
Set 1: 0 lbs × 12
Set 2: 0 lbs × 12
Set 3: 0 lbs × 12
Note: 15-25

with Strong
https://strong.app.link/RjqJROD90db 

Thursday week 6 deload

Thursday, Week 6 Deload
Thursday 18 Feb 2021, 15:17

Seated Row (Cable)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 10
Set 3: 85 lbs × 10
Set 4: 85 lbs × 10
Note: 12-20

Face Pull (Cable)
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10
Note: Trying thumb in grip

Upright Row (Cable)
Set 1: 80 lbs × 8
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10

Cable Crunch
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10

Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 10
Set 4: 30 lbs × 10

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Workout notes: swapped order of sessions because of appointment date
with Strong
https://strong.app.link/27i32nxoZdb 

Tuesday week 6 deload

Tuesday, Week 6 Deload
Tuesday 16 Feb 2021, 13:00

Seated Row (Cable)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 10
Set 3: 85 lbs × 10
Set 4: 85 lbs × 10
Note: 12-20

Face Pull (Cable)
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10

Upright Row (Cable)
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10

Cable Crunch
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10

Standing Calf Raise (Dumbbell)
Set 1: 35 lbs × 10
Set 2: 35 lbs × 10
Set 3: 35 lbs × 10
Set 4: 35 lbs × 10

Chin Up
Set 1: (+15 lbs) × 8
Set 2: (+15 lbs) × 8
Set 3: (+15 lbs) × 8

with Strong
https://strong.app.link/E9Yzcv7nXdb 

Monday Week 6 Deload

Monday Week 6 Deload
Monday 15 Feb 2021, 14:14

Handstand Push Up
Set 1: 4 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Note: Floor to lower intensity

Push Up
Set 1: (+35 lbs) × 9
Set 2: (+35 lbs) × 8
Set 3: (+35 lbs) × 7
Set 4: (+35 lbs) × 7
Note: 10-20

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: 10-20
Note: Swap this exercise out. Grip and shoulder mobility are the limiting factors.

Bulgarian Split Squat
Set 1: 45 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 11
Note: 15-25

Workout notes: half sets half reps
with Strong
https://strong.app.link/ILzNrIllUdb 

Friday 2 Week 5

Friday Part 2, Week 5
Friday 12 Feb 2021, 15:15

Seated Row (Cable)
Set 1: 85 lbs × 21
Set 2: 85 lbs × 19
Set 3: 85 lbs × 17
Set 4: 85 lbs × 15
Set 5: 85 lbs × 14
Set 6: 85 lbs × 14
Set 7: 85 lbs × 14
Note: 12-20

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 10 lbs × 15
Set 3: 10 lbs × 14
Set 4: 10 lbs × 13
Set 5: 10 lbs × 13
Set 6: 10 lbs × 12
Note: 12-20

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 12
Set 2: 10 lbs × 15
Set 3: 10 lbs × 12
Set 4: 10 lbs × 13
Set 5: 10 lbs × 12
Set 6: 10 lbs × 11
Note: 12-20
Note: superset, maybe bad idea?

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

Friday Week 5

Friday Week 5
Friday 12 Feb 2021, 13:23

Pull Up
Set 1: (+12.5 lbs) × 16
Set 2: (+12.5 lbs) × 13
Set 3: (+12.5 lbs) × 13
Set 4: (+12.5 lbs) × 11
Set 5: (+12.5 lbs) × 11
Set 6: (+12.5 lbs) × 9
Set 7: (+12.5 lbs) × 7
Set 8: (+12.5 lbs) × 7
Note: 10-15

Hanging Hamstring Curl (Rings)
Set 1: (+37.5 lbs) × 15
Set 2: (+37.5 lbs) × 14
Set 3: (+37.5 lbs) × 13
Set 4: (+37.5 lbs) × 12
Set 5: (+37.5 lbs) × 11
Set 6: (+37.5 lbs) × 11
Set 7: (+37.5 lbs) × 10
Note: 10-15

Ab Wheel
Set 1: (+20 lbs) × 19
Set 2: (+20 lbs) × 19
Set 3: (+20 lbs) × 16
Set 4: (+20 lbs) × 16
Set 5: (+20 lbs) × 16
Set 6: (+20 lbs) × 14
Set 7: (+20 lbs) × 13
Note: 12-20

Standing Calf Raise (Dumbbell)
Set 1: 32.5 lbs × 20
Set 2: 32.5 lbs × 18
Set 3: 32.5 lbs × 17
Set 4: 32.5 lbs × 16
Set 5: 32.5 lbs × 14
Set 6: 32.5 lbs × 14
Set 7: 32.5 lbs × 12
Note: 10-15

with Strong
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Thursday week 5

Thursday Week 5
Thursday 11 Feb 2021, 16:19

Single Arm Band Press
Set 1: 49 lbs × 16
Set 2: 49 lbs × 15
Set 3: 49 lbs × 12
Set 4: 49 lbs × 11
Set 5: 49 lbs × 9
Set 6: 49 lbs × 9
Set 7: 49 lbs × 7
Note: Start with left arm because it is weaker
Note: 10-15

Chest Dip
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 15
Set 3: (+20 lbs) × 13
Set 4: (+20 lbs) × 13
Set 5: (+20 lbs) × 11
Set 6: (+20 lbs) × 10
Set 7: (+20 lbs) × 8
Set 8: (+20 lbs) × 7
Note: 10-15
Note: Rings.

Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 17 reps
Set 4: 17 reps
Set 5: 17 reps
Set 6: 16 reps
Set 7: 15 reps
Set 8: 14 reps
Note: 10-20

Bulgarian Split Squat
Set 1: 50 lbs × 24
Set 2: 50 lbs × 22
Set 3: 50 lbs × 21
Set 4: 50 lbs × 19
Set 5: 50 lbs × 16
Note: 15-25

with Strong
https://strong.app.link/ebq42thWNdb 

Tuesday 2 Week 5

Tuesday Part 2, Week 5
Tuesday 9 Feb 2021, 16:03

Seated Row (Cable)
Set 1: 85 lbs × 20
Set 2: 85 lbs × 18
Set 3: 85 lbs × 16
Set 4: 85 lbs × 14
Set 5: 85 lbs × 13
Set 6: 85 lbs × 13
Set 7: 85 lbs × 13
Note: 12-20

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 13
Set 3: 15 lbs × 11
Set 4: 15 lbs × 11
Set 5: 15 lbs × 7
Set 6: 15 lbs × 10
Note: 12-20
Note: Even 12.5 to 15 is a big change

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 12
Set 2: 15 lbs × 14
Set 3: 15 lbs × 13
Set 4: 15 lbs × 11
Set 5: 15 lbs × 10
Set 6: 15 lbs × 10
Note: 12-20
Note: superset, maybe bad idea?

with Strong
https://strong.app.link/r0re5YxvKdb 

Tuesday week 5

Tuesday Week 5
Tuesday 9 Feb 2021, 12:54

Chin Up
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 14
Set 3: (+20 lbs) × 12
Set 4: (+20 lbs) × 11
Set 5: (+20 lbs) × 10
Set 6: (+20 lbs) × 10
Note: 10-15

Hanging Hamstring Curl (Rings)
Set 1: (+35 lbs) × 15
Set 2: (+35 lbs) × 14
Set 3: (+35 lbs) × 13
Set 4: (+35 lbs) × 12
Set 5: (+35 lbs) × 11
Set 6: (+35 lbs) × 11
Set 7: (+35 lbs) × 10
Note: 10-15

Ab Wheel
Set 1: (+20 lbs) × 18
Set 2: (+20 lbs) × 17
Set 3: (+20 lbs) × 15
Set 4: (+20 lbs) × 15
Set 5: (+20 lbs) × 15
Set 6: (+20 lbs) × 14
Set 7: (+20 lbs) × 12
Note: 12-20

Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 18
Set 3: 30 lbs × 17
Set 4: 30 lbs × 16
Set 5: 30 lbs × 14
Set 6: 30 lbs × 14
Set 7: 30 lbs × 12

with Strong
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Monday Week 5

Monday Week 5
Monday 8 Feb 2021, 11:23

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

Push Up
Set 1: (+35 lbs) × 18
Set 2: (+35 lbs) × 16
Set 3: (+35 lbs) × 14
Set 4: (+35 lbs) × 13
Set 5: (+35 lbs) × 12
Set 6: (+35 lbs) × 11
Set 7: (+35 lbs) × 10
Note: 10-20

Hanging Leg Raise
Set 1: 20 reps
Set 2: 12 reps
Set 3: 13 reps
Note: 10-20
Note: Swap this exercise out. Grip and shoulder mobility are the limiting factors.

Hanging Knee Raise
Set 1: 17 reps
Set 2: 15 reps
Set 3: 13 reps
Note: Finishing the reps of leg raises

Bulgarian Split Squat
Set 1: 50 lbs × 23
Set 2: 50 lbs × 21
Set 3: 50 lbs × 20
Set 4: 50 lbs × 17
Set 5: 50 lbs × 15
Note: 15-25

with Strong
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Friday Week 4 (on Saturday)

Friday Week 4
Saturday 6 Feb 2021, 16:43

Pull Up
Set 1: (+10 lbs) × 16
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 13
Set 4: (+10 lbs) × 11
Set 5: (+10 lbs) × 11
Set 6: (+10 lbs) × 9
Set 7: (+10 lbs) × 7
Set 8: (+10 lbs) × 7
Note: 10-15

Inverted Row
Set 1: 15 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 13 reps
Set 5: 13 reps
Set 6: 12 reps
Note: 10-15

Hanging Hamstring Curl (Rings)
Set 1: (+35 lbs) × 13
Set 2: (+35 lbs) × 12
Set 3: (+35 lbs) × 11
Set 4: (+35 lbs) × 10
Set 5: (+35 lbs) × 11
Set 6: (+35 lbs) × 10
Set 7: (+35 lbs) × 9
Note: 10-15

Ab Wheel
Set 1: (+15 lbs) × 20
Set 2: (+15 lbs) × 17
Set 3: (+15 lbs) × 16
Set 4: (+15 lbs) × 16
Set 5: (+15 lbs) × 15
Set 6: (+15 lbs) × 14
Set 7: (+15 lbs) × 12
Note: 12-20

with Strong
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Friday workout

Thursday Week 4 (performed Friday)
Friday 5 Feb 2021, 15:04

Single Arm Band Press
Set 1: 49 lbs × 15
Set 2: 49 lbs × 14
Set 3: 49 lbs × 11
Set 4: 49 lbs × 10
Set 5: 49 lbs × 8
Set 6: 49 lbs × 7
Note: Start with left arm because it is weaker
Note: 10-15

Chest Dip
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 14
Set 3: (+15 lbs) × 14
Set 4: (+15 lbs) × 13
Set 5: (+15 lbs) × 11
Set 6: (+15 lbs) × 10
Set 7: (+15 lbs) × 8
Note: 10-15
Note: Rings.

Hanging Knee Raise
Set 1: 18 reps
Set 2: 16 reps
Set 3: 16 reps
Set 4: 15 reps
Set 5: 14 reps
Set 6: 13 reps
Set 7: 12 reps
Note: 10-20

Bulgarian Split Squat
Set 1: 42.5 lbs × 25
Set 2: 42.5 lbs × 24
Set 3: 42.5 lbs × 23
Set 4: 42.5 lbs × 22
Set 5: 42.5 lbs × 21
Note: 15-25

with Strong
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Thursday (Tuesday Part 2 Workout)

Thursday (Tuesday Part 2), Week 4
Thursday 4 Feb 2021, 11:43

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 16
Set 2: 12.5 lbs × 15
Set 3: 12.5 lbs × 14
Set 4: 12.5 lbs × 13
Set 5: 12.5 lbs × 12
Set 6: 12.5 lbs × 11
Note: 12-20

Reverse Fly (Dumbbell)
Set 1: 12.5 lbs × 16
Set 2: 12.5 lbs × 15
Set 3: 12.5 lbs × 13
Set 4: 12.5 lbs × 13
Set 5: 12.5 lbs × 13
Set 6: 12.5 lbs × 12
Note: 12-20

Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 18
Set 2: 30 lbs × 16
Set 3: 30 lbs × 16
Set 4: 30 lbs × 15
Set 5: 30 lbs × 13
Set 6: 30 lbs × 12
Set 7: 30 lbs × 12
Note: 12-20

Workout notes: Pushed this back a day from Wednesday because of an injury to my right abductor yesterday during BJJ. Pushing the entire rest of week back a day.
with Strong
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Tuesday week 4

Tuesday Week 4
Tuesday 2 Feb 2021, 14:37

Chin Up
Set 1: (+20 lbs) × 14
Set 2: (+20 lbs) × 13
Set 3: (+20 lbs) × 11
Set 4: (+20 lbs) × 10
Set 5: (+20 lbs) × 9
Set 6: (+20 lbs) × 9
Note: 10-15

Bent Over Row (Band)
Set 1: (+62 lbs) × 17
Set 2: (+62 lbs) × 16
Set 3: (+62 lbs) × 15
Set 4: (+62 lbs) × 15
Set 5: (+62 lbs) × 13
Set 6: (+62 lbs) × 13
Set 7: (+62 lbs) × 12
Note: 12-20

Hanging Hamstring Curl (Rings)
Set 1: (+30 lbs) × 15
Set 2: (+30 lbs) × 14
Set 3: (+30 lbs) × 13
Set 4: (+30 lbs) × 12
Set 5: (+30 lbs) × 12
Set 6: (+30 lbs) × 11
Set 7: (+30 lbs) × 10
Note: 10-15

Ab Wheel
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 15
Set 3: (+15 lbs) × 14
Set 4: (+15 lbs) × 14
Set 5: (+15 lbs) × 13
Set 6: (+15 lbs) × 12
Set 7: (+15 lbs) × 10
Note: 12-20

with Strong
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Monday Week 4

Monday Week 4
Monday 1 Feb 2021, 14:51

Handstand Push Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 1 reps
Set 8: 1 reps
Set 9: 1 reps
Note: giant set. As few sets as possible. Off blocks

Push Up
Set 1: (+35 lbs) × 16
Set 2: (+35 lbs) × 14
Set 3: (+35 lbs) × 13
Set 4: (+35 lbs) × 11
Set 5: (+35 lbs) × 10
Set 6: (+35 lbs) × 9
Set 7: (+35 lbs) × 8
Note: 10-20

Hanging Leg Raise
Set 1: 18 reps
Set 2: 17 reps
Set 3: 15 reps
Set 4: 15 reps
Set 5: 13 reps
Set 6: 11 reps
Set 7: 9 reps
Note: 10-20

Bulgarian Split Squat
Set 1: 42.5 lbs × 22
Set 2: 42.5 lbs × 21
Set 3: 42.5 lbs × 20
Set 4: 42.5 lbs × 19
Set 5: 42.5 lbs × 18
Note: 15-25

with Strong
https://strong.app.link/upV5zbBcxdb