Week 6 Tuesday

Week 6 Tuesday
Tuesday 30 Mar 2021, 16:03

Seated Row (Cable)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

Upright Row (Cable)
Set 1: 110 lbs × 13
Set 2: 110 lbs × 12
Set 3: 110 lbs × 11

Face Pull (Cable)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Note: Machine height 6

Chin Up
Set 1: (+70 lbs) × 9
Set 2: (+70 lbs) × 6

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

Deadlift (Dumbbell)
Set 1: 100 lbs × 25
Set 2: 100 lbs × 25
Set 3: 100 lbs × 25
Note: Isometric hold at the bottom.  Reps are seconds held (count)

Workout notes: cut a few sets
with Strong
https://strong.app.link/9Ybui2LL3eb 

Week 6 Monday

Week 6 Monday
Monday 29 Mar 2021, 16:07

SUPERSET
Handstand Push Up
Set 1: (+25 lbs) × 7
Set 2: (+25 lbs) × 5
Set 3: (+25 lbs) × 3
Standing Calf Raise (Dumbbell)
Set 1: 70 lbs × 17
Set 2: 70 lbs × 15
Set 3: 70 lbs × 13
Set 4: 70 lbs × 10

Push Up
Set 1: (+100 lbs) × 6
Set 2: (+100 lbs) × 7
Set 3: (+100 lbs) × 4
Note: Getting difficult

Bulgarian Split Squat
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10

Ab Wheel
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 10

Workout notes: Still dealing with thumb issue but shouldn't affect these exercises.
with Strong
https://strong.app.link/HgBB7Sj81eb 

Week 5 Friday

Week 5 Friday
Friday 26 Mar 2021, 15:57

Seated Row (Cable)
Set 1: 145 lbs × 14
Set 2: 145 lbs × 14
Set 3: 145 lbs × 14
Set 4: 145 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 10
Set 2: 20 lbs × 10
Set 3: 20 lbs × 10
Set 4: 20 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 13
Set 2: 15 lbs × 13
Set 3: 15 lbs × 12
Set 4: 15 lbs × 13

Cable Crunch
Set 1: 115 lbs × 10
Set 2: 115 lbs × 10
Set 3: 115 lbs × 8
Set 4: 115 lbs × 8

Pull Up
Set 1: (+60 lbs) × 9
Set 2: (+60 lbs) × 8
Set 3: (+60 lbs) × 5

Hanging Hamstring Curl
Set 1: (+55 lbs) × 14
Set 2: (+55 lbs) × 12
Set 3: (+55 lbs) × 11
Set 4: (+55 lbs) × 10

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

Week 5 Thursday

Week 5 Thursday
Thursday 25 Mar 2021, 16:49

Handstand Push Up
Set 1: 14 reps
Set 2: 13 reps
Set 3: 12 reps

Chest Dip
Set 1: (+65 lbs) × 12
Set 2: (+65 lbs) × 12
Set 3: (+65 lbs) × 12
Set 4: (+65 lbs) × 10

Standing Calf Raise (Dumbbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 16
Set 3: 65 lbs × 13
Set 4: 65 lbs × 13

Bulgarian Split Squat
Set 1: 130 lbs × 11
Set 2: 130 lbs × 11
Set 3: 130 lbs × 11

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

Week 5 Tuesday

Week 5 Tuesday
Tuesday 23 Mar 2021, 16:02

Seated Row (Cable)
Set 1: 145 lbs × 12
Set 2: 145 lbs × 12
Set 3: 145 lbs × 12
Set 4: 145 lbs × 12

Upright Row (Cable)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 13
Set 3: 105 lbs × 12
Set 4: 105 lbs × 12

Face Pull (Cable)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 15
Set 4: 65 lbs × 15
Note: Machine height 6

Chin Up
Set 1: (+65 lbs) × 10
Set 2: (+65 lbs) × 10
Set 3: (+65 lbs) × 7

Deadlift (Dumbbell)
Set 1: 90 lbs × 30
Set 2: 90 lbs × 35
Set 3: 90 lbs × 35
Note: Isometric hold at the bottom.  Reps are seconds held (count)

Workout notes: took a break midway to switch between gym and home
with Strong
https://strong.app.link/DKTDowPaSeb 

Week 5 Monday

Week 5 Monday
Monday 22 Mar 2021, 15:59

SUPERSET
Handstand Push Up
Set 1: (+20 lbs) × 8
Set 2: (+20 lbs) × 7
Set 3: (+20 lbs) × 5
Standing Calf Raise (Dumbbell)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 15
Set 3: 65 lbs × 14
Set 4: 65 lbs × 12

Push Up
Set 1: (+95 lbs) × 8
Set 2: (+95 lbs) × 8
Set 3: (+95 lbs) × 8
Set 4: (+95 lbs) × 8
Note: Getting difficult

Bulgarian Split Squat
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10

Ab Wheel
Set 1: (+40 lbs) × 11
Set 2: (+40 lbs) × 10
Set 3: (+40 lbs) × 8

Workout notes: Still dealing with thumb issue but shouldn't affect these exercises.
with Strong
https://strong.app.link/EohDZrHAQeb 

Week 4 Saturday

Week 4 Saturday (Friday finish)
Saturday 20 Mar 2021, 12:34

Pull Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 9
Set 3: (+55 lbs) × 8

Hanging Hamstring Curl
Set 1: (+50 lbs) × 14
Set 2: (+50 lbs) × 13
Set 3: (+50 lbs) × 11
Set 4: (+50 lbs) × 10

Workout notes: finishing Friday's workout
with Strong
https://strong.app.link/a7ENTW0AQeb 

Week 4 Friday (1/2)

Week 4 Friday
Friday 19 Mar 2021, 16:10

Seated Row (Cable)
Set 1: 140 lbs × 14
Set 2: 140 lbs × 14
Set 3: 140 lbs × 13
Set 4: 140 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 17
Set 2: 15 lbs × 17
Set 3: 15 lbs × 16
Set 4: 15 lbs × 16

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 11
Set 2: 15 lbs × 11
Set 3: 15 lbs × 11
Set 4: 15 lbs × 11

Cable Crunch
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10
Set 4: 110 lbs × 10

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

Week 4 Thursday

Week 4 Thursday
Thursday 18 Mar 2021, 15:16

Handstand Push Up
Set 1: 13 reps
Set 2: 12 reps
Set 3: 11 reps

Chest Dip
Set 1: (+60 lbs) × 12
Set 2: (+60 lbs) × 12
Set 3: (+60 lbs) × 12
Set 4: (+60 lbs) × 12

Bulgarian Split Squat
Set 1: 125 lbs × 11
Set 2: 125 lbs × 11
Set 3: 125 lbs × 11

Standing Calf Raise (Dumbbell)
Set 1: 60 lbs × 19
Set 2: 60 lbs × 17
Set 3: 60 lbs × 14
Set 4: 60 lbs × 1

with Strong
https://strong.app.link/tbrQT5rPJeb 

Week 4 Tuesday

Week 4 Tuesday
Tuesday 16 Mar 2021, 16:02

Seated Row (Cable)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 12
Set 3: 140 lbs × 12
Set 4: 140 lbs × 12

Upright Row (Cable)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 13
Set 3: 100 lbs × 13
Set 4: 100 lbs × 12

Face Pull (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Set 4: 60 lbs × 15
Note: Machine height 6

Chin Up
Set 1: (+60 lbs) × 10
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 8

SUPERSET
Deadlift (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 25
Set 3: 90 lbs × 30
Note: Isometric hold at the bottom.  Reps are seconds held (count)
Hanging Hamstring Curl
Set 1: 16 reps
Set 2: 10 reps
Set 3: 8 reps

with Strong
https://strong.app.link/k4Kw4przGeb 

Week 4 Monday

Week 4 Monday
Monday 15 Mar 2021, 15:51

SUPERSET
Handstand Push Up
Set 1: (+15 lbs) × 8
Set 2: (+15 lbs) × 6
Set 3: (+15 lbs) × 6
Standing Calf Raise (Dumbbell)
Set 1: 60 lbs × 17
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13
Set 4: 60 lbs × 12

Push Up
Set 1: (+90 lbs) × 8
Set 2: (+90 lbs) × 8
Set 3: (+90 lbs) × 8
Set 4: (+90 lbs) × 8

Bulgarian Split Squat
Set 1: 125 lbs × 10
Set 2: 125 lbs × 10
Set 3: 125 lbs × 10

Ab Wheel
Set 1: (+35 lbs) × 10
Set 2: (+35 lbs) × 10
Set 3: (+35 lbs) × 8

Workout notes: Still dealing with thumb issue but shouldn't affect these exercises.
with Strong
https://strong.app.link/MSaE1h5SEeb 

Friday Week 3

Week 3 Friday
Friday 12 Mar 2021, 16:09

Seated Row (Cable)
Set 1: 135 lbs × 14
Set 2: 135 lbs × 14
Set 3: 135 lbs × 14
Set 4: 135 lbs × 13

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

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 20
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Set 4: 10 lbs × 20

Cable Crunch
Set 1: 105 lbs × 10
Set 2: 105 lbs × 10
Set 3: 105 lbs × 10
Set 4: 105 lbs × 10

Workout notes: hurt my left thumb. using the hooks. working pretty well
with Strong
https://strong.app.link/E38bMK7mEeb 

Thursday week 3

Week 3 Thursday
Thursday 11 Mar 2021, 16:57

Handstand Push Up
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps

Chest Dip
Set 1: (+55 lbs) × 12
Set 2: (+55 lbs) × 12
Set 3: (+55 lbs) × 12
Set 4: (+55 lbs) × 12

Bulgarian Split Squat
Set 1: 120 lbs × 12
Set 2: 120 lbs × 12
Set 3: 120 lbs × 12

Standing Calf Raise (Dumbbell)
Set 1: 55 lbs × 19
Set 2: 55 lbs × 15
Set 3: 55 lbs × 15
Set 4: 55 lbs × 13

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

Week 3 Tuesday

Week 3 Tuesday
Tuesday 9 Mar 2021, 16:05

Seated Row (Cable)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12

Upright Row (Cable)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 13
Set 3: 95 lbs × 13
Set 4: 95 lbs × 12

Face Pull (Cable)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15
Set 3: 55 lbs × 15
Set 4: 55 lbs × 15
Note: Machine height 6

Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 8

SUPERSET
Single Leg Deadlift
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Note: Terrible exercise, never program this again

Deadlift (Dumbbell)
Set 1: 100 lbs × 15
Note: 3 second pause at the bottom

SUPERSET
Hanging Hamstring Curl
Set 1: 12 reps
Set 2: 12 reps
Set 3: 11 reps

with Strong
https://strong.app.link/dBFYQbR0ueb 

Week 3 Monday

Week 3 Monday
Monday 8 Mar 2021, 16:25

Handstand Push Up
Set 1: (+10 lbs) × 8
Set 2: (+10 lbs) × 8
Set 3: (+10 lbs) × 7

Push Up
Set 1: (+85 lbs) × 8
Set 2: (+85 lbs) × 8
Set 3: (+85 lbs) × 8
Set 4: (+85 lbs) × 8

Bulgarian Split Squat
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 120 lbs × 10

SUPERSET
Weighted Hanging Knee Raise
Set 1: (+15 lbs) × 15
Set 2: (+10 lbs) × 17
Note: Too hard to load. Swap out immediately.
Standing Calf Raise (Dumbbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 15
Set 3: 55 lbs × 14
Set 4: 55 lbs × 12

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

Friday Week 2

Week 2 Friday
Friday 5 Mar 2021, 15:56

Seated Row (Cable)
Set 1: 130 lbs × 14
Set 2: 130 lbs × 14
Set 3: 130 lbs × 14
Set 4: 130 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 14
Set 2: 15 lbs × 14
Set 3: 15 lbs × 14
Set 4: 15 lbs × 14
Note: No 20s so need to get a little creative soon. Or swap out.

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

Cable Crunch
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10
Set 4: 100 lbs × 10

Pull Up
Set 1: (+50 lbs) × 10
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 9
Note: 50x10 very hard

Hanging Hamstring Curl
Set 1: (+45 lbs) × 13
Set 2: (+45 lbs) × 13
Set 3: (+45 lbs) × 12
Set 4: (+45 lbs) × 11

with Strong
https://strong.app.link/C5AO4Wnooeb 

Thursday week 2

Week 2 Thursday
Thursday 4 Mar 2021, 15:05

Handstand Push Up
Set 1: 11 reps
Set 2: 11 reps
Set 3: 9 reps

Chest Dip
Set 1: (+50 lbs) × 12
Set 2: (+50 lbs) × 12
Set 3: (+50 lbs) × 10
Set 4: (+50 lbs) × 12
Note: Meant to do 12, miscounted

Bulgarian Split Squat
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Set 3: 115 lbs × 12

Standing Calf Raise (Dumbbell)
Set 1: 50 lbs × 18
Set 2: 50 lbs × 16
Set 3: 50 lbs × 15
Set 4: 50 lbs × 13

with Strong
https://strong.app.link/8BZPFeMDmeb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 2 Mar 2021, 15:54

Seated Row (Cable)
Set 1: 130 lbs × 12
Set 2: 130 lbs × 12
Set 3: 130 lbs × 12
Set 4: 130 lbs × 12

Upright Row (Cable)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 13
Set 3: 90 lbs × 13
Set 4: 90 lbs × 12

Face Pull (Cable)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15
Set 4: 50 lbs × 15

Chin Up
Set 1: (+50 lbs) × 10
Set 2: (+50 lbs) × 10
Set 3: (+50 lbs) × 9

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

Workout notes: took a break between the gym and home stuff to take a work meeting
with Strong
https://strong.app.link/KEng7kGqjeb 

Monday Week 2

Week 2 Monday
Monday 1 Mar 2021, 16:18

Handstand Push Up
Set 1: (+5 lbs) × 8
Set 2: (+5 lbs) × 8
Set 3: (+5 lbs) × 8

Push Up
Set 1: (+80 lbs) × 8
Set 2: (+80 lbs) × 8
Set 3: (+80 lbs) × 8
Set 4: (+80 lbs) × 8

Bulgarian Split Squat
Set 1: 115 lbs × 10
Set 2: 115 lbs × 10
Set 3: 115 lbs × 10

SUPERSET
Weighted Hanging Knee Raise
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 15
Set 3: (+10 lbs) × 15
Standing Calf Raise (Dumbbell)
Set 1: 50 lbs × 16
Set 2: 50 lbs × 15
Set 3: 50 lbs × 14
Set 4: 50 lbs × 12

with Strong
https://strong.app.link/9U9EHmbKheb