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
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
