Week 3 Friday

Week 3 Friday
Friday 30 Apr 2021, 15:51

Seated Row (Cable)
Set 1: 155 lbs × 14
Set 2: 155 lbs × 13
Set 3: 155 lbs × 12
Note: 10-15

Lat Pulldown (Cable)
Set 1: 95 lbs × 21
Set 2: 95 lbs × 10
Set 3: 95 lbs × 8
Note: Rest-paused 20-30

SUPERSET
Arnold Press (Dumbbell)
Set 1: 35 lbs × 13
Set 2: 35 lbs × 10
Set 3: 35 lbs × 10
Set 4: 35 lbs × 8
Note: 10-15 superset with upright row
Upright Row (Cable)
Set 1: 85 lbs × 22
Set 2: 85 lbs × 18
Set 3: 85 lbs × 16
Set 4: 85 lbs × 14
Note: 20-25

Face Pull (Cable)
Set 1: 65 lbs × 22
Set 2: 65 lbs × 21
Set 3: 65 lbs × 20
Set 4: 65 lbs × 20
Note: 20-25

Standing Calf Raise (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 12
Set 4: 80 lbs × 10
Note: 15-20

with Strong
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Week 3 Thursday

Week 3 Thursday
Thursday 29 Apr 2021, 17:00

Lunge (Dumbbell)
Set 1: 100 lbs × 17
Set 2: 100 lbs × 17
Note: 15-20

Zercher Squat (Barbell)
Set 1: 100 lbs × 22
Set 2: 100 lbs × 18
Set 3: 100 lbs × 17
Note: 20-30

Hanging Hamstring Curl
Set 1: (+45 lbs) × 18
Set 2: (+45 lbs) × 14
Set 3: (+45 lbs) × 13
Set 4: (+45 lbs) × 12
Note: 15-20

Ab Wheel
Set 1: (+45 lbs) × 18
Set 2: (+45 lbs) × 15
Set 3: (+45 lbs) × 12
Note: 15-20

with Strong
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Week 3 Wednesday

Week 3 Wednesday
Wednesday 28 Apr 2021, 13:56

Handstand Push Up
Set 1: 9 reps
Set 2: 6 reps
Set 3: 6 reps
Note: 10-15
Note: From blocks

Chest Dip
Set 1: (+67 lbs) × 12
Set 2: (+67 lbs) × 12
Set 3: (+67 lbs) × 10
Set 4: (+67 lbs) × 9
Note: 10-15

Chest Dip
Set 1: 21 reps
Set 2: 9 reps
Set 3: 7 reps
Note: Bodyweight rest-paused

Standing Calf Raise (Dumbbell)
Set 1: 82 lbs × 17
Set 2: 82 lbs × 14
Set 3: 82 lbs × 11
Set 4: 82 lbs × 11
Note: 15-20

with Strong
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Week 3 Tuesday

Week 3 Tuesday
Tuesday 27 Apr 2021, 15:48

Chin Up
Set 1: (+45 lbs) × 13
Set 2: (+45 lbs) × 11
Set 3: (+45 lbs) × 9
Set 4: (+45 lbs) × 8
Note: 10-15

Seated Row (Cable)
Set 1: 120 lbs × 21
Set 2: 120 lbs × 10
Set 3: 120 lbs × 7
Note: Rest-paused
Note: 20-30, rest-paused x2

Upright Row (Cable)
Set 1: 100 lbs × 18
Set 2: 100 lbs × 15
Set 3: 100 lbs × 12
Set 4: 100 lbs × 10
Note: 15-20

Face Pull (Cable)
Set 1: 75 lbs × 19
Set 2: 75 lbs × 17
Set 3: 75 lbs × 17
Set 4: 75 lbs × 15
Note: 15-20
Note: Cue: pull the elbows back.

Cable Crunch
Set 1: 95 lbs × 17
Set 2: 95 lbs × 13
Set 3: 95 lbs × 12
Set 4: 95 lbs × 10
Note: 15-20

with Strong
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Week 3 Monday

Week 3 Monday
Monday 26 Apr 2021, 15:48

Chest Dip
Set 1: (+55 lbs) × 17
Set 2: (+55 lbs) × 15
Set 3: (+55 lbs) × 11
Set 4: (+55 lbs) × 7

Push Up
Set 1: 16 reps
Note: Immediately after last dip set, no rest.

Bulgarian Split Squat
Set 1: 100 lbs × 17
Set 2: 100 lbs × 17

Deadlift (Dumbbell)
Set 1: 100 lbs × 18
Set 2: 100 lbs × 18
Set 3: 100 lbs × 18
Note: 2 sec pause

Standing Calf Raise (Dumbbell)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 12
Set 3: 105 lbs × 11

with Strong
https://strong.app.link/bpTRB4LzMfb 

Week 2 Friday

Week 2 Friday
Friday 23 Apr 2021, 15:59

Seated Row (Cable)
Set 1: 150 lbs × 14
Set 2: 150 lbs × 14
Set 3: 150 lbs × 11
Note: 10-15

Lat Pulldown (Cable)
Set 1: 90 lbs × 21
Set 2: 90 lbs × 11
Set 3: 90 lbs × 8
Note: Rest-paused 20-30

SUPERSET
Arnold Press (Dumbbell)
Set 1: 30 lbs × 14
Set 2: 30 lbs × 11
Set 3: 30 lbs × 10
Note: 10-15 superset with upright row
Upright Row (Cable)
Set 1: 80 lbs × 22
Set 2: 80 lbs × 19
Set 3: 80 lbs × 15
Note: 20-25

Face Pull (Cable)
Set 1: 60 lbs × 23
Set 2: 60 lbs × 20
Set 3: 60 lbs × 18
Set 4: 60 lbs × 18
Note: 20-25

Standing Calf Raise (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 12
Set 4: 75 lbs × 10
Note: 15-20

with Strong
https://strong.app.link/hIW5NUqBHfb 

Week 2 Thursday

Week 2 Thursday
Thursday 22 Apr 2021, 14:04

Lunge (Dumbbell)
Set 1: 100 lbs × 16
Set 2: 100 lbs × 17
Set 3: 100 lbs × 15
Note: 15-20

Zercher Squat (Barbell)
Set 1: 100 lbs × 22
Set 2: 100 lbs × 17
Note: 20-30

Hanging Hamstring Curl
Set 1: (+40 lbs) × 18
Set 2: (+40 lbs) × 14
Set 3: (+40 lbs) × 13
Note: 15-20

Ab Wheel
Set 1: (+40 lbs) × 18
Set 2: (+40 lbs) × 15
Set 3: (+40 lbs) × 11
Note: 15-20

with Strong
https://strong.app.link/nJVypI9OFfb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 21 Apr 2021, 11:38

Handstand Push Up
Set 1: 9 reps
Set 2: 6 reps
Set 3: 5 reps
Note: 10-15
Note: From blocks

Chest Dip
Set 1: (+61 lbs) × 12
Set 2: (+61 lbs) × 11
Set 3: (+61 lbs) × 10
Set 4: (+61 lbs) × 9
Note: 10-15

Chest Dip
Set 1: 20 reps
Set 2: 8 reps
Set 3: 7 reps
Note: Bodyweight rest-paused

Standing Calf Raise (Dumbbell)
Set 1: 77 lbs × 17
Set 2: 77 lbs × 14
Set 3: 77 lbs × 11
Note: 15-20

with Strong
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Week 2 Tuesday

Week 2 Tuesday
Tuesday 20 Apr 2021, 15:59

Chin Up
Set 1: (+40 lbs) × 13
Set 2: (+40 lbs) × 11
Set 3: (+40 lbs) × 9
Note: 10-15

Seated Row (Cable)
Set 1: 115 lbs × 22
Set 2: 115 lbs × 11
Set 3: 115 lbs × 8
Note: Rest-paused
Note: 20-30, rest-paused x2

Upright Row (Cable)
Set 1: 95 lbs × 18
Set 2: 95 lbs × 15
Set 3: 95 lbs × 11
Note: 15-20

Face Pull (Cable)
Set 1: 65 lbs × 17
Set 2: 70 lbs × 17
Set 3: 70 lbs × 15
Set 4: 70 lbs × 14
Note: 15-20
Note: Cue: pull the elbows back.

Cable Crunch
Set 1: 90 lbs × 17
Set 2: 90 lbs × 13
Set 3: 90 lbs × 12
Set 4: 90 lbs × 9
Note: 15-20

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

Week 2 Monday

Week 2 Monday
Monday 19 Apr 2021, 16:01

Chest Dip
Set 1: (+50 lbs) × 17
Set 2: (+50 lbs) × 15
Set 3: (+50 lbs) × 10

Push Up
Set 1: 15 reps
Note: Immediately after last dip set, no rest.

Bulgarian Split Squat
Set 1: 100 lbs × 16
Set 2: 100 lbs × 16

Deadlift (Dumbbell)
Set 1: 100 lbs × 17
Set 2: 100 lbs × 17
Note: 2 sec pause

Standing Calf Raise (Dumbbell)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 12
Set 3: 100 lbs × 11

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

Week 1 Friday

Week 1 Friday
Friday 16 Apr 2021, 16:00

Seated Row (Cable)
Set 1: 145 lbs × 14
Set 2: 145 lbs × 12
Set 3: 145 lbs × 11
Note: 10-15

Lat Pulldown (Cable)
Set 1: 85 lbs × 21
Set 2: 85 lbs × 10
Set 3: 85 lbs × 6
Note: Rest-paused 20-30

SUPERSET
Arnold Press (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 10
Set 3: 30 lbs × 8
Note: 10-15 superset with upright row
Upright Row (Cable)
Set 1: 75 lbs × 23
Set 2: 75 lbs × 18
Set 3: 75 lbs × 15
Note: 20-25

Face Pull (Cable)
Set 1: 55 lbs × 23
Set 2: 55 lbs × 20
Set 3: 55 lbs × 17
Set 4: 55 lbs × 16
Note: 20-25

Standing Calf Raise (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 15
Set 3: 75 lbs × 11
Note: 15-20

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

Week 1 Thursday

Week 1 Thursday
Thursday 15 Apr 2021, 15:34

Lunge (Dumbbell)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 13
Note: 15-20

Goblet Squat (Kettlebell)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 16
Set 3: 100 lbs × 5
Note: 20-30
Note: Really hard to hold the weights in place. Legs okay

Hanging Hamstring Curl
Set 1: (+40 lbs) × 17
Set 2: (+40 lbs) × 13
Set 3: (+40 lbs) × 15
Note: 15-20

Ab Wheel
Set 1: (+40 lbs) × 16
Set 2: (+40 lbs) × 13
Set 3: (+40 lbs) × 10
Note: 15-20

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

Week 1 Wednesday

Week 1 Wednesday
Wednesday 14 Apr 2021, 15:15

Handstand Push Up
Set 1: 8 reps
Set 2: 5 reps
Set 3: 5 reps
Note: 10-15
Note: From blocks

Chest Dip
Set 1: (+61 lbs) × 11
Set 2: (+61 lbs) × 10
Set 3: (+61 lbs) × 9
Note: 10-15

Chest Dip
Set 1: 19 reps
Set 2: 5 reps
Set 3: 9 reps
Note: Bodyweight rest-paused

Standing Calf Raise (Dumbbell)
Set 1: 72 lbs × 17
Set 2: 72 lbs × 14
Set 3: 72 lbs × 11
Note: 15-20

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

Week 1 Tuesday

Week 1 Tuesday
Tuesday 13 Apr 2021, 15:59

Chin Up
Set 1: (+40 lbs) × 12
Set 2: (+40 lbs) × 10
Set 3: (+40 lbs) × 8
Note: 10-15

Seated Row (Cable)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 9
Set 3: 115 lbs × 7
Note: Rest-paused
Note: 20-30, rest-paused x2

Upright Row (Cable)
Set 1: 90 lbs × 18
Set 2: 90 lbs × 14
Set 3: 90 lbs × 10
Note: 15-20

Face Pull (Cable)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 17
Set 3: 65 lbs × 15
Set 4: 65 lbs × 13
Note: 15-20
Note: Cue: pull the elbows back.

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 12
Set 3: 90 lbs × 11
Note: 15-20

with Strong
https://strong.app.link/eySsy9S0qfb 

Week 1 Monday (Cut)

Week 1 Monday
Monday 12 Apr 2021, 17:46

Chest Dip
Set 1: (+50 lbs) × 15
Set 2: (+50 lbs) × 14
Set 3: (+50 lbs) × 9

Push Up
Set 1: 14 reps
Note: Immediately after last dip set, no rest.

Bulgarian Split Squat
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15

Deadlift (Dumbbell)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Note: 2 sec pause

Standing Calf Raise (Dumbbell)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 11
Set 3: 100 lbs × 10

with Strong
https://strong.app.link/FZ0BGpYspfb 

Week 7 Monday (deload)

Week 7 Monday (deload)
Monday 5 Apr 2021, 16:53

SUPERSET
Handstand Push Up
Set 1: 5 reps
Set 2: 4 reps
Note: Blocks
Standing Calf Raise (Dumbbell)
Set 1: 50 lbs × 10
Set 2: 50 lbs × 10

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Bulgarian Split Squat
Set 1: 100 lbs × 5

Goblet Squat (Kettlebell)
Set 1: 100 lbs × 10

Workout notes: Still dealing with thumb issue but shouldn't affect these exercises.
with Strong
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Week 6 Friday

Week 6 Friday
Friday 2 Apr 2021, 15:54

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

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 13
Set 2: 20 lbs × 12
Set 3: 20 lbs × 10

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 14
Set 2: 15 lbs × 13
Set 3: 15 lbs × 12

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

Lat Pulldown (Cable)
Set 1: 130 lbs × 6
Set 2: 85 lbs × 20
Set 3: 85 lbs × 7
Set 4: 85 lbs × 6
Note: Rest pause at 85

Deadlift (Dumbbell)
Set 1: 90 lbs × 25
Set 2: 90 lbs × 20

with Strong
https://strong.app.link/LCc3ihwK8eb 

Week 6 Thursday

Week 6 Thursday
Thursday 1 Apr 2021, 16:43

Handstand Push Up
Set 1: 15 reps
Set 2: 11 reps
Set 3: 9 reps

Chest Dip
Set 1: (+67 lbs) × 13
Set 2: (+67 lbs) × 12
Set 3: (+67 lbs) × 11

Standing Calf Raise (Dumbbell)
Set 1: 72 lbs × 17
Set 2: 72 lbs × 15
Set 3: 72 lbs × 13

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

with Strong
https://strong.app.link/Cl6eSit96eb