Week 5 Wednesday

Week 5 Wednesday
Wednesday 30 Jun 2021, 10:31

Bench Press (Dumbbell)
Set 1: 95 lbs × 11
Set 2: 95 lbs × 10
Set 3: 95 lbs × 9 @ 10.0

Standing Calf Raise (Machine)
Set 1: 150 lbs × 14
Set 2: 160 lbs × 11
Set 3: 160 lbs × 9
Set 4: 160 lbs × 11
Set 5: 160 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 52.5 lbs × 11
Set 2: 52.5 lbs × 10
Set 3: 52.5 lbs × 10 @ 10.0
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.

Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 8
Set 3: 115 lbs × 7
Set 4: 115 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+35 lbs) × 21
Set 2: (+35 lbs) × 9
Set 3: (+35 lbs) × 8
Set 4: (+35 lbs) × 8
Note: Rest-paused

with Strong
https://strong.app.link/NT0VVKhgwhb 

Week 5 Tuesday

Week 5 Tuesday
Tuesday 29 Jun 2021, 11:15

Chin Up
Set 1: (+70 lbs) × 10
Set 2: (+70 lbs) × 8
Set 3: (+70 lbs) × 7

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 7
Set 2: 325 lbs × 7
Set 3: 325 lbs × 7
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 10

Face Pull (Cable)
Set 1: 120 lbs × 13
Set 2: 120 lbs × 12
Set 3: 120 lbs × 12

Upright Row (Cable)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 9
Set 3: 120 lbs × 8
Set 4: 120 lbs × 7
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/SrH0lwTyuhb 

Week 5 Monday

Week 5 Monday
Monday 28 Jun 2021, 11:08

Squat (Barbell)
Set 1: 285 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8
Note: With pause
Note: Hard. Also really hot.

Chest Dip
Set 1: (+90 lbs) × 13
Set 2: (+90 lbs) × 10
Set 3: (+90 lbs) × 7

Leg Press
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 12

Hanging Leg Raise
Set 1: 19 reps
Set 2: 15 reps
Set 3: 12 reps

Standing Calf Raise (Machine)
Set 1: 155 lbs × 11
Set 2: 155 lbs × 10
Set 3: 155 lbs × 9
Set 4: 155 lbs × 8

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

Week 4 Friday

Week 4 Friday
Friday 25 Jun 2021, 12:04

Good Morning (Barbell)
Set 1: 215 lbs × 10
Set 2: 215 lbs × 10
Set 3: 215 lbs × 10
Set 4: 215 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 12
Set 2: 65 lbs × 11
Set 3: 65 lbs × 10

Lying Leg Curl (Machine)
Set 1: 130 lbs × 17
Set 2: 130 lbs × 15
Set 3: 130 lbs × 12
Set 4: 130 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 95 lbs × 13
Set 2: 95 lbs × 8
Set 3: 95 lbs × 6
Set 4: 95 lbs × 6
Note: Rest-paused
Note: Getting cramps mid set

Hanging Leg Raise
Set 1: 18 reps
Set 2: 14 reps
Set 3: 11 reps

with Strong
https://strong.app.link/WhxFm9JXnhb 

Week 4 Thursday

Week 4 Thursday
Thursday 24 Jun 2021, 09:40

Bent Over Row (Barbell)
Set 1: 150 lbs × 11
Set 2: 150 lbs × 11
Set 3: 150 lbs × 11

Squat (Machine)
Set 1: 300 lbs × 11
Set 2: 300 lbs × 11
Set 3: 300 lbs × 11

Pull Up
Set 1: 22 reps
Set 2: 15 reps

Upright Row (Cable)
Set 1: 120 lbs × 15
Set 2: 120 lbs × 12
Set 3: 120 lbs × 10

Face Pull (Cable)
Set 1: 110 lbs × 14
Set 2: 110 lbs × 9
Set 3: 110 lbs × 8
Set 4: 110 lbs × 6
Note: Rest-paused
Note: Biceps becoming limiter

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

Week 4 Wednesday

Week 4 Wednesday
Wednesday 23 Jun 2021, 14:11

Bench Press (Dumbbell)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 8

Standing Calf Raise (Machine)
Set 1: 145 lbs × 13
Set 2: 145 lbs × 11
Set 3: 145 lbs × 9
Set 4: 145 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.

Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 7
Set 3: 115 lbs × 6
Set 4: 115 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+35 lbs) × 20
Set 2: (+35 lbs) × 8
Set 3: (+35 lbs) × 7
Set 4: (+35 lbs) × 5
Note: Rest-paused

with Strong
https://strong.app.link/qTbLd1qLkhb 

Week 4 Tuesday

Week 4 Tuesday
Tuesday 22 Jun 2021, 11:15

Chin Up
Set 1: (+65 lbs) × 11
Set 2: (+65 lbs) × 10
Set 3: (+65 lbs) × 8

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 7
Set 2: 315 lbs × 7
Set 3: 315 lbs × 7
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 95 lbs × 12
Set 2: 95 lbs × 12
Set 3: 95 lbs × 10

Face Pull (Cable)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 14
Set 3: 110 lbs × 12

Upright Row (Cable)
Set 1: 120 lbs × 15
Set 2: 120 lbs × 9
Set 3: 120 lbs × 7
Set 4: 120 lbs × 7
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/MCkrDE3Rihb 

Week 4 Monday

Week 4 Monday
Monday 21 Jun 2021, 10:25

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 275 lbs × 8
Set 3: 275 lbs × 8
Note: With pause

Chest Dip
Set 1: (+90 lbs) × 12
Set 2: (+90 lbs) × 9
Set 3: (+90 lbs) × 6

Leg Press
Set 1: 305 lbs × 12
Set 2: 305 lbs × 12
Set 3: 305 lbs × 13

Standing Calf Raise (Machine)
Set 1: 150 lbs × 11
Set 2: 150 lbs × 10
Set 3: 150 lbs × 9
Set 4: 150 lbs × 9

Hanging Leg Raise
Set 1: 18 reps
Set 2: 14 reps
Set 3: 11 reps

with Strong
https://strong.app.link/pFlL8Fsehhb 

Week 3 Friday

Week 3 Friday
Friday 18 Jun 2021, 10:02

Good Morning (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 10
Set 3: 205 lbs × 10
Set 4: 205 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 11
Set 2: 65 lbs × 11
Set 3: 65 lbs × 9 @ 10.0

Lying Leg Curl (Machine)
Set 1: 130 lbs × 16
Set 2: 130 lbs × 14
Set 3: 130 lbs × 12
Set 4: 130 lbs × 9

Seated Calf Raise (Plate Loaded)
Set 1: 85 lbs × 13
Set 2: 85 lbs × 7
Set 3: 85 lbs × 7
Set 4: 85 lbs × 6
Note: Rest-paused

Hanging Leg Raise
Set 1: 17 reps
Set 2: 13 reps
Set 3: 10 reps

with Strong
https://strong.app.link/5NKxHSF9bhb 

Week 3 Thursday

Week 3 Thursday
Thursday 17 Jun 2021, 12:44

Bent Over Row (Barbell)
Set 1: 145 lbs × 11
Set 2: 145 lbs × 11
Set 3: 145 lbs × 11

Squat (Machine)
Set 1: 290 lbs × 11
Set 2: 290 lbs × 11
Set 3: 290 lbs × 10

Pull Up
Set 1: 21 reps
Set 2: 15 reps
Set 3: 8 reps

Upright Row (Cable)
Set 1: 120 lbs × 14
Set 2: 120 lbs × 11
Set 3: 120 lbs × 10

Face Pull (Cable)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 8
Set 3: 110 lbs × 7
Set 4: 110 lbs × 5
Note: Rest-paused

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

Week 3 Wednesday

Week 3 Wednesday
Wednesday 16 Jun 2021, 10:43

Bench Press (Dumbbell)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10

Standing Calf Raise (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 8
Note: 135 by mistake instead of 130

Seated Overhead Press (Dumbbell)
Set 1: 50 lbs × 11
Set 2: 50 lbs × 10
Set 3: 50 lbs × 9
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 8
Set 3: 110 lbs × 6
Set 4: 110 lbs × 4
Note: Rest-paused

Back Extension
Set 1: (+25 lbs) × 20
Set 2: (+25 lbs) × 9
Set 3: (+25 lbs) × 9
Set 4: (+25 lbs) × 8
Note: Rest-paused

with Strong
https://strong.app.link/l4XSIEr08gb 

Week 3 Wednesday

Week 3 Tuesday
Tuesday 15 Jun 2021, 11:55

Chin Up
Set 1: (+65 lbs) × 10
Set 2: (+65 lbs) × 9
Set 3: (+65 lbs) × 8

Stiff Leg Deadlift (Barbell)
Set 1: 305 lbs × 7
Set 2: 305 lbs × 7
Set 3: 305 lbs × 7
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 95 lbs × 11
Set 2: 95 lbs × 11
Set 3: 95 lbs × 9

Face Pull (Cable)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 14
Set 3: 105 lbs × 13

Upright Row (Cable)
Set 1: 120 lbs × 13
Set 2: 120 lbs × 9
Set 3: 120 lbs × 7
Set 4: 120 lbs × 6
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/iMQlTask7gb 

Week 3 Monday plus birthday challenge

Week 3 Monday
Monday 14 Jun 2021, 09:47

Squat (Barbell)
Set 1: 265 lbs × 8
Set 2: 265 lbs × 8
Set 3: 265 lbs × 8
Set 4: 185 lbs × 31
Note: With pause

Chest Dip
Set 1: (+90 lbs) × 11
Set 2: (+90 lbs) × 8
Set 3: (+90 lbs) × 6
Note: Still winded after 31

Leg Press
Set 1: 295 lbs × 12
Set 2: 295 lbs × 13
Set 3: 295 lbs × 13
Note: Just matching weight, because of squat fatigue from challenge

Standing Calf Raise (Machine)
Set 1: 145 lbs × 11
Set 2: 145 lbs × 10
Set 3: 145 lbs × 9

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 9 reps

Workout notes: plus a fun birthday challenge in the squat
with Strong
https://strong.app.link/HMF1CulK5gb 

Week 2 Friday

Week 2 Friday
Friday 11 Jun 2021, 10:32

Good Morning (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 11
Set 3: 185 lbs × 14
Set 4: 185 lbs × 12

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 8

Lying Leg Curl (Machine)
Set 1: 120 lbs × 17
Set 2: 120 lbs × 14
Set 3: 120 lbs × 12

Seated Calf Raise (Plate Loaded)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 7
Set 3: 75 lbs × 6
Set 4: 75 lbs × 6
Note: Rest-paused

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

with Strong
https://strong.app.link/Y1rV6DzB0gb 

Week 2 Thursday

Week 2 Thursday
Thursday 10 Jun 2021, 12:46

Bent Over Row (Barbell)
Set 1: 140 lbs × 11
Set 2: 140 lbs × 11
Set 3: 140 lbs × 11

Squat (Machine)
Set 1: 280 lbs × 11
Set 2: 280 lbs × 11
Set 3: 280 lbs × 10

Pull Up
Set 1: 20 reps
Set 2: 17 reps

Upright Row (Cable)
Set 1: 120 lbs × 13
Set 2: 120 lbs × 10
Set 3: 120 lbs × 7

Face Pull (Cable)
Set 1: 100 lbs × 16
Set 2: 100 lbs × 8
Set 3: 100 lbs × 8
Set 4: 100 lbs × 6
Note: Rest-paused

with Strong
https://strong.app.link/SFP0RGt4Ygb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 9 Jun 2021, 07:28

Bench Press (Dumbbell)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 10
Set 3: 85 lbs × 10

Standing Calf Raise (Machine)
Set 1: 120 lbs × 12
Set 2: 120 lbs × 10
Set 3: 120 lbs × 8
Set 4: 120 lbs × 7

Seated Overhead Press (Dumbbell)
Set 1: 45 lbs × 11
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.

Cable Crunch
Set 1: 105 lbs × 15
Set 2: 105 lbs × 8
Set 3: 105 lbs × 6
Set 4: 105 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 8
Set 3: (+25 lbs) × 7
Set 4: (+25 lbs) × 5
Note: Rest-paused

with Strong
https://strong.app.link/6YUgEaW1Wgb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 8 Jun 2021, 12:09

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

Stiff Leg Deadlift (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 305 lbs × 6
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 85 lbs × 11
Set 2: 85 lbs × 11
Set 3: 85 lbs × 10

Face Pull (Cable)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 14
Set 3: 100 lbs × 13

Upright Row (Cable)
Set 1: 120 lbs × 12
Set 2: 120 lbs × 8
Set 3: 120 lbs × 6
Set 4: 120 lbs × 5
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/o0TJeDCMVgb 

Week 2 Monday

Week 2 Monday
Monday 7 Jun 2021, 11:34

Squat (Barbell)
Set 1: 255 lbs × 8
Set 2: 255 lbs × 8
Set 3: 255 lbs × 8
Note: With pause

Chest Dip
Set 1: (+85 lbs) × 12
Set 2: (+85 lbs) × 9
Set 3: (+85 lbs) × 7

Leg Press
Set 1: 295 lbs × 12
Set 2: 295 lbs × 12
Set 3: 295 lbs × 12

Standing Calf Raise (Machine)
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
Set 3: 140 lbs × 9

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

with Strong
https://strong.app.link/RqolfkU4Tgb 

Week 1 Friday

Week 1 Friday
Friday 4 Jun 2021, 12:52

Good Morning (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10
Set 4: 135 lbs × 10
Set 5: 185 lbs × 8
Set 6: 185 lbs × 8
Note: Took a lot of work to get form. Still sucks. Must use bar with center knurling. 

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10

Lying Leg Curl (Machine)
Set 1: 110 lbs × 16
Set 2: 110 lbs × 14
Set 3: 110 lbs × 12

Seated Calf Raise (Plate Loaded)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 6
Set 3: 70 lbs × 6
Set 4: 70 lbs × 6
Note: Rest-paused

Hanging Leg Raise
Set 1: 14 reps
Set 2: 11 reps

with Strong
https://strong.app.link/2vPGHiGaPgb 

Week 1 Thursday

Week 1 Thursday
Thursday 3 Jun 2021, 10:53

Bent Over Row (Barbell)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 11
Set 3: 135 lbs × 11

Squat (Machine)
Set 1: 270 lbs × 11
Set 2: 270 lbs × 10
Set 3: 270 lbs × 10

Pull Up
Set 1: 19 reps
Set 2: 16 reps

Upright Row (Cable)
Set 1: 120 lbs × 12
Set 2: 120 lbs × 10
Set 3: 120 lbs × 9

Face Pull (Cable)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 7
Set 3: 100 lbs × 7
Set 4: 100 lbs × 5

with Strong
https://strong.app.link/u81XnxxtNgb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 2 Jun 2021, 12:34

Bench Press (Dumbbell)
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10

Standing Calf Raise (Machine)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 10
Set 3: 115 lbs × 8

Seated Overhead Press (Dumbbell)
Set 1: 40 lbs × 11
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10

Cable Crunch
Set 1: 100 lbs × 15
Set 2: 100 lbs × 7
Set 3: 100 lbs × 6
Set 4: 100 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+25 lbs) × 17
Set 2: (+25 lbs) × 8
Set 3: (+25 lbs) × 5
Set 4: (+25 lbs) × 4
Note: Rest-paused

with Strong
https://strong.app.link/pePnM6dULgb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 1 Jun 2021, 09:05

Chin Up
Set 1: (+60 lbs) × 9
Set 2: (+60 lbs) × 9
Set 3: (+60 lbs) × 7

Stiff Leg Deadlift (Barbell)
Set 1: 275 lbs × 7
Set 2: 275 lbs × 7
Set 3: 275 lbs × 7

Chest-Supported Row (Machine)
Set 1: 80 lbs × 11
Set 2: 80 lbs × 11

Face Pull (Cable)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 12
Set 3: 100 lbs × 11

Upright Row (Cable)
Set 1: 125 lbs × 10
Set 2: 120 lbs × 6
Set 3: 120 lbs × 5
Set 4: 120 lbs × 5
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/LYEqUgl9Jgb