Week 1 Monday

Week 1 Monday
Monday 31 May 2021, 15:51

Squat (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Set 3: 245 lbs × 8
Note: Mostly cardio issues

Chest Dip
Set 1: (+80 lbs) × 12
Set 2: (+80 lbs) × 9
Set 3: (+80 lbs) × 7

Leg Press
Set 1: 270 lbs × 12
Set 2: 270 lbs × 12

Standing Calf Raise (Machine)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8

Hanging Leg Raise
Set 1: 12 reps
Set 2: 9 reps

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

Week 0 Thursday

Week 0 Thursday
Thursday 27 May 2021, 11:48

Bent Over Row (Barbell)
Set 1: 115 lbs × 8
Set 2: 115 lbs × 8

Squat (Machine)
Set 1: 225 lbs × 6
Set 2: 225 lbs × 6

Pull Up
Set 1: 17 reps
Set 2: 15 reps

Upright Row (Cable)
Set 1: 120 lbs × 8
Set 2: 120 lbs × 6

Face Pull (Cable)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 12

Workout notes: deload
with Strong
https://strong.app.link/7XeCqkfOBgb 

Week 0 Wednesday

Week 0 Wednesday
Wednesday 26 May 2021, 12:06

Bench Press (Dumbbell)
Set 1: 75 lbs × 8
Set 2: 75 lbs × 8

Standing Calf Raise (Machine)
Set 1: 115 lbs × 9
Set 2: 115 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 55 lbs × 6
Set 2: 55 lbs × 6
Note: Go lighter

Cable Crunch
Set 1: 100 lbs × 10
Set 2: 100 lbs × 6
Set 3: 100 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+25 lbs) × 10
Set 2: (+25 lbs) × 9
Set 3: (+25 lbs) × 7
Set 4: (+25 lbs) × 6
Note: Rest-paused

Workout notes: deload
with Strong
https://strong.app.link/obiuww3bAgb 

Week 0 Tuesday

Week 0 Tuesday
Tuesday 25 May 2021, 09:40

Chin Up
Set 1: (+60 lbs) × 6
Set 2: (+60 lbs) × 6

Stiff Leg Deadlift (Barbell)
Set 1: 275 lbs × 4
Set 2: 275 lbs × 4

Chest-Supported Row (Machine)
Set 1: 70 lbs × 8
Set 2: 80 lbs × 8
Set 3: 80 lbs × 8

Face Pull (Cable)
Set 1: 100 lbs × 8
Set 2: 100 lbs × 8
Set 3: 100 lbs × 8

Upright Row (Cable)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 8
Set 3: 120 lbs × 8

Workout notes: pre-week deload
with Strong
https://strong.app.link/KNSU975vygb 

Week 0 Monday Deload

Week 0 Monday
Monday 24 May 2021, 11:34

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

Chest Dip
Set 1: (+75 lbs) × 8
Set 2: (+75 lbs) × 8

Leg Press
Set 1: 225 lbs × 5
Set 2: 225 lbs × 5

Standing Calf Raise (Machine)
Set 1: 115 lbs × 8
Set 2: 115 lbs × 8

Hanging Leg Raise
Set 1: 8 reps
Set 2: 8 reps

Workout notes: Deload week.
with Strong
https://strong.app.link/LMpusR9Owgb 

Week 6 Friday. Final day of mesocycle.

Week 6 Friday
Friday 21 May 2021, 12:52

Seated Row (Cable)
Set 1: 170 lbs × 15
Set 2: 170 lbs × 11
Set 3: 170 lbs × 9
Note: 10-15

Lat Pulldown (Cable)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 7
Set 3: 110 lbs × 5
Note: Rest-paused 20-30

SUPERSET
Arnold Press (Dumbbell)
Set 1: 40 lbs × 14
Set 2: 40 lbs × 12
Set 3: 40 lbs × 10
Note: 10-15 superset with upright row
Upright Row (Cable)
Set 1: 95 lbs × 22
Set 2: 95 lbs × 17
Set 3: 95 lbs × 16
Note: 20-25

Face Pull (Cable)
Set 1: 80 lbs × 23
Set 2: 80 lbs × 22
Set 3: 80 lbs × 21
Note: 20-25

Standing Calf Raise (Dumbbell)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 10
Set 3: 100 lbs × 11
Note: 15-20

Workout notes: very tired. last day.
with Strong
https://strong.app.link/v42A5QbXrgb 

Week 6 Thursday

Week 6 Thursday
Thursday 20 May 2021, 12:17

Hack Squat
Set 1: 225 lbs × 10
Set 2: 250 lbs × 10
Set 3: 250 lbs × 10
Set 4: 250 lbs × 10

Lying Leg Curl (Machine)
Set 1: 110 lbs × 16
Set 2: 110 lbs × 14
Set 3: 110 lbs × 12
Set 4: 110 lbs × 11
Note: 15-20

Leg Extension (Machine)
Set 1: 160 lbs × 14
Set 2: 160 lbs × 12
Set 3: 160 lbs × 11
Set 4: 160 lbs × 13

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 14 reps
Note: 15-20

with Strong
https://strong.app.link/zoi7kuJjqgb 

Week 6 Wednesday

Week 6 Wednesday
Wednesday 19 May 2021, 11:56

Handstand Push Up
Set 1: 7 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 70 reps
Note: 10-15

Chest Dip
Set 1: (+85 lbs) × 13
Set 2: (+85 lbs) × 11
Set 3: (+85 lbs) × 9
Set 4: (+85 lbs) × 7
Note: 10-15

Chest Dip
Set 1: 18 reps
Set 2: 7 reps
Set 3: 4 reps
Note: Bodyweight rest-paused

Standing Calf Raise (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 11
Set 3: 100 lbs × 10
Set 4: 100 lbs × 10
Note: 15-20

Chest-Supported Row (Machine)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10

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

Week 6 Tuesday

Week 6 Tuesday
Tuesday 18 May 2021, 14:55

Chin Up
Set 1: (+60 lbs) × 13 @ 10.0
Set 2: (+60 lbs) × 9 @ 10.0
Set 3: (+60 lbs) × 8
Note: 10-15

Seated Row (Cable)
Set 1: 130 lbs × 21
Set 2: 130 lbs × 9
Set 3: 130 lbs × 7
Note: Rest-paused
Note: 20-30, rest-paused x2

Upright Row (Cable)
Set 1: 115 lbs × 17
Set 2: 115 lbs × 15
Set 3: 115 lbs × 12
Set 4: 115 lbs × 10
Note: 15-20
Note: Very tough

Face Pull (Cable)
Set 1: 90 lbs × 18
Set 2: 90 lbs × 16
Set 3: 90 lbs × 15
Set 4: 90 lbs × 12
Note: 15-20
Note: Cue: pull the elbows back.

Cable Crunch
Set 1: 105 lbs × 15
Set 2: 90 lbs × 12
Set 3: 90 lbs × 10
Note: 15-20
Note: Changed direction, made it harder. Same effort, lower weight.

Workout notes: two BJJ classes today. expecting some fatigue. may cut sets depending on performance
with Strong
https://strong.app.link/5tULcNo6mgb 

Week 6 Monday

Week 6 Monday
Monday 17 May 2021, 12:38

Chest Dip
Set 1: (+70 lbs) × 17
Set 2: (+70 lbs) × 13
Set 3: (+70 lbs) × 11
Set 4: (+70 lbs) × 8

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

Squat (Barbell)
Set 1: 225 lbs × 6
Set 2: 245 lbs × 6
Set 3: 275 lbs × 4
Note: Paused
Note: Did something to right glute on final set. Was too heavy.

Stiff Leg Deadlift (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Set 3: 245 lbs × 8
Note: Slow descent

Seated Calf Raise (Plate Loaded)
Set 1: 90 lbs × 10
Set 2: 70 lbs × 9
Set 3: 70 lbs × 10
Set 4: 70 lbs × 10

with Strong
https://strong.app.link/7VeGo35elgb 

Week 5 Friday

Week 5 Friday
Friday 14 May 2021, 14:41

Seated Row (Cable)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 12
Set 3: 165 lbs × 10 @ 10.0
Note: 10-15

Lat Pulldown (Cable)
Set 1: 105 lbs × 21
Set 2: 105 lbs × 10
Set 3: 105 lbs × 7 @ 10.0
Note: Rest-paused 20-30

SUPERSET
Arnold Press (Dumbbell)
Set 1: 40 lbs × 14 @ 9.0
Set 2: 40 lbs × 12 @ 9.5
Set 3: 40 lbs × 10 @ 10.0
Set 4: 40 lbs × 10 @ 8.5
Note: 10-15 superset with upright row
Note: Take a longer rest period
Upright Row (Cable)
Set 1: 95 lbs × 22
Set 2: 95 lbs × 17 @ 8.5
Set 3: 95 lbs × 16
Set 4: 95 lbs × 14
Note: 20-25

Face Pull (Cable)
Set 1: 75 lbs × 23 @ 8.0
Set 2: 75 lbs × 22
Set 3: 75 lbs × 22
Set 4: 75 lbs × 21 @ 8.5
Note: 20-25

Standing Calf Raise (Dumbbell)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 14
Set 3: 90 lbs × 12
Set 4: 90 lbs × 10
Note: 15-20
Note: Slipping on the platform a lot

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

Week 5 Thursday

Week 5 Thursday
Thursday 13 May 2021, 13:27

Hack Squat
Set 1: 205 lbs × 10
Set 2: 205 lbs × 10
Set 3: 205 lbs × 10
Set 4: 205 lbs × 10

Lying Leg Curl (Machine)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 14
Set 3: 100 lbs × 12
Set 4: 100 lbs × 11
Note: 15-20

Leg Extension (Machine)
Set 1: 160 lbs × 11
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10
Set 4: 160 lbs × 10

Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 11 reps
Note: 15-20

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

Week 5 Wednesday

Week 5 Wednesday
Wednesday 12 May 2021, 14:38

Handstand Push Up
Set 1: 8 reps
Set 2: 5 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 2 reps
Note: 10-15
Note: From blocks

Chest Dip
Set 1: (+72 lbs) × 12
Set 2: (+72 lbs) × 11
Set 3: (+72 lbs) × 11
Set 4: (+72 lbs) × 8
Note: 10-15

Chest Dip
Set 1: 22 reps
Set 2: 9 reps
Set 3: 6 reps
Note: Bodyweight rest-paused

Standing Calf Raise (Dumbbell)
Set 1: 100 lbs × 17
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Set 4: 100 lbs × 11
Note: 15-20

with Strong
https://strong.app.link/pfsTpQr3cgb 

Week 5 Tuesday

Week 5 Tuesday
Tuesday 11 May 2021, 15:45

Chin Up
Set 1: (+55 lbs) × 13
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 9
Note: 10-15

Seated Row (Cable)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 9
Set 3: 130 lbs × 6
Note: Rest-paused
Note: 20-30, rest-paused x2

Upright Row (Cable)
Set 1: 110 lbs × 18
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: 15-20

Face Pull (Cable)
Set 1: 85 lbs × 18
Set 2: 85 lbs × 18
Set 3: 85 lbs × 16
Note: 15-20
Note: Cue: pull the elbows back.

Cable Crunch
Set 1: 105 lbs × 12
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Note: 15-20
Note: Did a lot of ab work at BJJ.

Workout notes: two BJJ classes today. expecting some fatigue. may cut sets depending on performance
with Strong
https://strong.app.link/SciaX5Etbgb 

Week 5 Monday

Week 5 Monday
Monday 10 May 2021, 12:49

Chest Dip
Set 1: (+65 lbs) × 17
Set 2: (+65 lbs) × 14
Set 3: (+65 lbs) × 11
Set 4: (+65 lbs) × 9

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

Squat (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Set 3: 245 lbs × 8

Stiff Leg Deadlift (Barbell)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8
Note: Slow descent

Standing Calf Raise (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 10
Set 3: 100 lbs × 9
Set 4: 100 lbs × 9

with Strong
https://strong.app.link/hwMg7KFD9fb 

Week 4 Friday

Week 4 Friday
Friday 7 May 2021, 15:08

Seated Row (Cable)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 12
Set 3: 160 lbs × 11
Note: 10-15

Lat Pulldown (Cable)
Set 1: 100 lbs × 21
Set 2: 100 lbs × 10
Set 3: 100 lbs × 8
Note: Rest-paused 20-30

SUPERSET
Arnold Press (Dumbbell)
Set 1: 35 lbs × 14
Set 2: 35 lbs × 12
Set 3: 35 lbs × 11
Set 4: 35 lbs × 10
Note: 10-15 superset with upright row
Upright Row (Cable)
Set 1: 90 lbs × 22
Set 2: 90 lbs × 17
Set 3: 90 lbs × 16
Set 4: 90 lbs × 14
Note: 20-25

Face Pull (Cable)
Set 1: 70 lbs × 22
Set 2: 70 lbs × 21
Set 3: 70 lbs × 20
Set 4: 70 lbs × 20
Note: 20-25

Standing Calf Raise (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 14
Set 3: 85 lbs × 13
Set 4: 85 lbs × 9
Note: 15-20

with Strong
https://strong.app.link/kjZitaKQ4fb 

Week 4 Thursday

Week 4 Thursday
Thursday 6 May 2021, 12:42

Hack Squat
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10
Set 4: 180 lbs × 10

Leg Extension (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 11
Set 3: 150 lbs × 12
Set 4: 150 lbs × 10

Lying Leg Curl (Machine)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 13
Set 3: 90 lbs × 10
Note: 15-20

Hanging Leg Raise
Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps
Note: 15-20

with Strong
https://strong.app.link/qnVaFTiZ2fb 

Week 4 Wednesday

Week 4 Wednesday
Wednesday 5 May 2021, 13:01

Handstand Push Up
Set 1: 9 reps
Set 2: 7 reps
Set 3: 6 reps
Note: 10-15
Note: From blocks

Chest Dip
Set 1: (+72 lbs) × 12
Set 2: (+72 lbs) × 11
Set 3: (+72 lbs) × 11
Set 4: (+72 lbs) × 9
Note: 10-15

Chest Dip
Set 1: 22 reps
Set 2: 10 reps
Set 3: 6 reps
Note: Bodyweight rest-paused

Standing Calf Raise (Dumbbell)
Set 1: 100 lbs × 16
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12
Set 4: 100 lbs × 10
Note: 15-20

with Strong
https://strong.app.link/kEqLFqzk1fb 

Week 4 Tuesday

Week 4 Tuesday
Tuesday 4 May 2021, 15:44

Chin Up
Set 1: (+50 lbs) × 13
Set 2: (+50 lbs) × 11
Set 3: (+50 lbs) × 9
Set 4: (+50 lbs) × 8
Note: 10-15

Seated Row (Cable)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 9
Set 3: 125 lbs × 7
Note: Rest-paused
Note: 20-30, rest-paused x2

Upright Row (Cable)
Set 1: 105 lbs × 18
Set 2: 105 lbs × 15
Set 3: 105 lbs × 12
Set 4: 105 lbs × 10
Note: 15-20

Face Pull (Cable)
Set 1: 80 lbs × 19
Set 2: 80 lbs × 17
Set 3: 80 lbs × 16
Set 4: 80 lbs × 16
Note: 15-20
Note: Cue: pull the elbows back.

Cable Crunch
Set 1: 100 lbs × 17
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Set 4: 100 lbs × 10
Note: 15-20

with Strong
https://strong.app.link/flYj2LCRZfb 

Week 4 Monday

Week 4 Monday
Monday 3 May 2021, 14:59

Chest Dip
Set 1: (+60 lbs) × 17
Set 2: (+60 lbs) × 15
Set 3: (+60 lbs) × 11
Set 4: (+60 lbs) × 8

Push Up
Set 1: 17 reps
Note: Immediately after last dip set, no rest.

Squat (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10

Deadlift (Dumbbell)
Set 1: 130 lbs × 18
Set 2: 130 lbs × 15
Set 3: 130 lbs × 11
Note: 2 sec pause

Standing Calf Raise (Machine)
Set 1: 160 lbs × 10
Set 2: 125 lbs × 10
Set 3: 90 lbs × 11
Set 4: 90 lbs × 9

with Strong
https://strong.app.link/I2wJuty9Xfb