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
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
