Week 1 Friday

Week 1 Friday
Saturday 31 Jul 2021, 09:06

Squat (Machine)
Set 1: 270 lbs × 16
Set 2: 270 lbs × 15
Set 3: 270 lbs × 137

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

Hanging Leg Raise
Set 1: 14 reps
Set 2: 11 reps
Set 3: 10 reps

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Note: Single leg

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 18
Set 2: 15 lbs × 15
Set 3: 15 lbs × 13

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

Week 1 Wednesday

Week 1 Wednesday
Tuesday 27 Jul 2021, 21:02

Bench Press (Dumbbell)
Set 1: 85 lbs × 12
Set 2: 85 lbs × 10
Set 3: 85 lbs × 10

Squat (Machine)
Set 1: 315 lbs × 13
Set 2: 315 lbs × 11
Set 3: 315 lbs × 8

Front Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 17.5 lbs × 17
Set 3: 17.5 lbs × 12
Note: Thumb up easier on elbow

Face Pull (Cable)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Take more rest

Workout notes: 6am lift before BJJ and travel to Bellingham
with Strong
https://strong.app.link/L7691Q7Ckib 

Week 1 Thursday

Week 1 Thursday
Friday 30 Jul 2021, 14:05

Lying Leg Curl (Machine)
Set 1: 140 lbs × 16
Set 2: 130 lbs × 15
Set 3: 130 lbs × 12

Pull Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 7 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 225 lbs × 12
Set 2: 225 lbs × 12
Set 3: 225 lbs × 12

Bent Over Row (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 13
Set 3: 135 lbs × 10

Standing Calf Raise (Machine)
Set 1: 115 lbs × 21
Set 2: 115 lbs × 6
Set 3: 115 lbs × 5
Set 4: 115 lbs × 3
Note: Rest-paused

Upright Row (Cable)
Set 1: 110 lbs × 18
Set 2: 110 lbs × 6
Set 3: 110 lbs × 5
Set 4: 110 lbs × 3
Note: Rest-paused

with Strong
https://strong.app.link/Byg5wWx8jib 

Week 1 Tuesday (Monday)

Week 1 Tuesday
Monday 26 Jul 2021, 16:41

Seated Leg Curl (Machine)
Set 1: 137 lbs × 20
Set 2: 151 lbs × 17
Set 3: 151 lbs × 14

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 18
Set 2: 50 lbs × 15
Set 3: 50 lbs × 12

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 8
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 21
Set 2: 12.5 lbs × 16
Set 3: 12.5 lbs × 12
Note: Thumbs down. Start light

Standing Calf Raise (Machine)
Set 1: 180 lbs × 15
Set 2: 180 lbs × 12
Set 3: 180 lbs × 10

Workout notes: walked 18k steps today beforehand. evening lift
with Strong
https://strong.app.link/2wRccPnGdib 

Week 1 Monday (Sunday)

Week 1 Monday (Sunday)
Sunday 25 Jul 2021, 06:30

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 275 lbs × 8
Note: Paused
Note: Add third set next session

Chest Dip
Set 1: (+80 lbs) × 12
Set 2: (+80 lbs) × 9
Set 3: (+80 lbs) × 5

Leg Press
Set 1: 315 lbs × 15
Set 2: 315 lbs × 13
Set 3: 315 lbs × 11

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 11
Set 3: 115 lbs × 10
Note: Smooth at the top, no pause helps reduce cramping.

Hanging Leg Raise
Set 1: 13 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec

Workout notes: early Sunday morning. Definitely lower than normal energy.
with Strong
https://strong.app.link/DEPPnhVmbib 

Week 0 Tuesday

Week 0 Tuesday
Tuesday 20 Jul 2021, 12:20

Seated Leg Curl (Machine)
Set 1: 151 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Note: Start lighter

Bent Over One Arm Row (Dumbbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 4
Set 2: 345 lbs × 4

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 12
Note: Thumbs down. Start light

Standing Calf Raise (Machine)
Set 1: 180 lbs × 9
Set 2: 180 lbs × 8

with Strong
https://strong.app.link/ZTq28lHq3hb 

Week 0 Monday

Week 0 Monday
Monday 19 Jul 2021, 12:26

Squat (Barbell)
Set 1: 295 lbs × 4
Set 2: 295 lbs × 4
Note: Paused

Chest Dip
Set 1: (+95 lbs) × 6
Set 2: (+95 lbs) × 6

Leg Press
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 7

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Note: Slow eccentric and pause

Workout notes: deloaded. ~half reps
Workout notes:  ~half sets.
with Strong
https://strong.app.link/wNzXQ0wN1hb 

Week 7 Friday

Week 7 Friday
Friday 16 Jul 2021, 11:04

Good Morning (Barbell)
Set 1: 245 lbs × 10
Set 2: 245 lbs × 10
Set 3: 245 lbs × 10
Set 4: 245 lbs × 10 @ 8.0

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 10
Set 2: 75 lbs × 10 @ 10.0
Set 3: 75 lbs × 9 @ 10.0

Lying Leg Curl (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 12
Set 3: 150 lbs × 10
Set 4: 150 lbs × 9

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 13
Set 2: 115 lbs × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 7
Note: Rest-paused

Hanging Leg Raise
Set 1: 22 reps
Set 2: 17 reps
Set 3: 13 reps

with Strong
https://strong.app.link/zbtnw8UHWhb 

Final day of week 7, end of the cycle. Good mornings for 245x4x10, probably RIR 2-3. Not trying to go to failure on brand new exercise that amounts to bending over at the waist if I do it wrong. Also, incline bench 75x10,10,9. Not pictured - seated calf raise, hanging leg raise, lying leg curl.

Pretty pleased with progress on the cycle overall. Up ~7 lbs which is in line with what I was aiming for. All lifts improved, some more than others. Some were new or I hadn't performed them in a long time, and they obviously shot up. Others, like weighted chins I've been hammering for over a year and I'm pleased to still see improvement:

Quads

Paused squat 245x8 > 295

Machine Squat 270x11 > 330x12

Leg Press 270x12 > 335

Hamstrings

Stiff Leg DL 275x7 > 345

Back Extension 25x17 > 45x21

Good Morning 185x14 > 245x10

Lying Leg Curl 120x17 > 150

Chest

Dip 80x12 > 95

DB Bench 80x10 > 100x11

DB Incline 60x10 > 75x10

Back

Chin 60x9 > 75x10

Chest Supported Row 80x11 > 110x11

Barbell Row 135x11 > 165

Pullup 0x19 > 24

Calves

Standing Calf 135x10 > 180x14

Seated Calf Raise 75x13 > 115

Abs

Hanging Leg Raise 0x12 > 22

Cable Crunch 100x15 > 120

Shoulders

DB Seated Press 40x11 > 55x11

Face Pull 100x13 > 130x15

Upright Row 120x12 > 125x16"

Week 7 Thursday

Week 7 Thursday
Thursday 15 Jul 2021, 13:34

Bent Over Row (Barbell)
Set 1: 165 lbs × 11
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10

Squat (Machine)
Set 1: 330 lbs × 12
Set 2: 330 lbs × 11
Set 3: 330 lbs × 10
Set 4: 330 lbs × 10

Pull Up
Set 1: 24 reps
Set 2: 15 reps

Upright Row (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 12
Set 3: 125 lbs × 10

Face Pull (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 8
Set 3: 130 lbs × 6
Set 4: 130 lbs × 5
Note: Rest-paused

with Strong
https://strong.app.link/n05gAXcdVhb 

Week 7 Wednesday

Week 7 Wednesday
Wednesday 14 Jul 2021, 13:24

Bench Press (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 9
Set 3: 100 lbs × 8 @ 10.0

Standing Calf Raise (Machine)
Set 1: 180 lbs × 14
Set 2: 180 lbs × 11
Set 3: 180 lbs × 10
Set 4: 180 lbs × 10
Set 5: 180 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 55 lbs × 11
Set 2: 55 lbs × 10
Set 3: 55 lbs × 8
Note: Performed at high incline (60°) due to shoulder mobility. More stable but still targets delt.
Note: Did it with the 90 degree bench and it definitely was not as good. Mobility issue

Cable Crunch
Set 1: 115 lbs × 15
Set 2: 115 lbs × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 6
Note: Rest-paused

Back Extension
Set 1: (+45 lbs) × 21
Set 2: (+45 lbs) × 11
Set 3: (+45 lbs) × 10
Set 4: (+45 lbs) × 9
Note: Rest-paused

with Strong
https://strong.app.link/Fmc6o1txThb 

Week 7 Tuesday

Week 7 Tuesday
Tuesday 13 Jul 2021, 14:30

Chin Up
Set 1: (+75 lbs) × 10
Set 2: (+75 lbs) × 9
Set 3: (+75 lbs) × 7

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 7
Set 2: 345 lbs × 7
Set 3: 345 lbs × 7
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 110 lbs × 11
Set 2: 110 lbs × 11
Set 3: 110 lbs × 9
Set 4: 110 lbs × 9

Face Pull (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 13
Set 3: 125 lbs × 12

Upright Row (Cable)
Set 1: 125 lbs × 16
Set 2: 125 lbs × 8
Set 3: 125 lbs × 6
Set 4: 125 lbs × 6
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/ksz4alpYRhb 

Week 7 Monday

Week 7 Monday
Monday 12 Jul 2021, 12:38

Squat (Barbell)
Set 1: 295 lbs × 8
Set 2: 295 lbs × 8
Set 3: 295 lbs × 8
Note: With pause

Chest Dip
Set 1: (+95 lbs) × 12
Set 2: (+95 lbs) × 10
Set 3: (+95 lbs) × 7

Leg Press
Set 1: 335 lbs × 12
Set 2: 335 lbs × 12
Set 3: 335 lbs × 12

Hanging Leg Raise
Set 1: 21 reps
Set 2: 16 reps
Set 3: 12 reps
Note: Consider variant for next cycle

Standing Calf Raise (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 11
Set 3: 170 lbs × 10
Set 4: 170 lbs × 9

with Strong
https://strong.app.link/QjvJfq6aQhb 

Week 6 Friday

Week 6 Friday
Friday 9 Jul 2021, 12:45

Good Morning (Barbell)
Set 1: 235 lbs × 10
Set 2: 235 lbs × 10
Set 3: 235 lbs × 10
Set 4: 235 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 10
Set 2: 75 lbs × 9 @ 10.0
Set 3: 75 lbs × 9

Lying Leg Curl (Machine)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 11
Set 3: 150 lbs × 9
Set 4: 150 lbs × 8
Note: Rest more

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 8
Set 3: 115 lbs × 7
Set 4: 115 lbs × 6
Note: Rest-paused
Note: Lots of cramping

Hanging Leg Raise
Set 1: 20 reps
Set 2: 16 reps
Set 3: 13 reps

Squat (Bodyweight)
Set 1: 30 reps

with Strong
https://strong.app.link/EI9uap9cLhb 

Week 6 Thursday

Week 6 Thursday
Thursday 8 Jul 2021, 13:33

Bent Over Row (Barbell)
Set 1: 160 lbs × 11
Set 2: 160 lbs × 11
Set 3: 160 lbs × 10

Squat (Machine)
Set 1: 320 lbs × 12
Set 2: 320 lbs × 11
Set 3: 320 lbs × 10
Set 4: 320 lbs × 10 @ 10.0

Pull Up
Set 1: 23 reps
Set 2: 15 reps

Upright Row (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 10
Set 3: 125 lbs × 9
Note: Did face pulls first by mistake, less energy for this. Didn't progress.

Face Pull (Cable)
Set 1: 125 lbs × 16
Set 2: 125 lbs × 9
Set 3: 125 lbs × 8
Set 4: 125 lbs × 8
Note: Rest-paused
Note: Wrong weight, messed up the exercises. Meant to do 110/115

with Strong
https://strong.app.link/fTbKDB0AJhb 

Week 6 Wednesday

Week 6 Wednesday
Wednesday 7 Jul 2021, 12:14

Bench Press (Dumbbell)
Set 1: 95 lbs × 12
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10 @ 10.0

Standing Calf Raise (Machine)
Set 1: 170 lbs × 14
Set 2: 170 lbs × 11
Set 3: 170 lbs × 10
Set 4: 170 lbs × 9
Set 5: 170 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 55 lbs × 11
Set 2: 55 lbs × 9 @ 9.5
Set 3: 55 lbs × 9
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 × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 5
Note: Rest-paused

Back Extension
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 9
Set 4: (+45 lbs) × 9
Note: Rest-paused

with Strong
https://strong.app.link/LuQ1FsARHhb 

Week 6 Tuesday

Week 6 Tuesday
Tuesday 6 Jul 2021, 12:58

Chin Up
Set 1: (+70 lbs) × 11
Set 2: (+70 lbs) × 9
Set 3: (+70 lbs) × 7

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 8
Set 2: 335 lbs × 7
Set 3: 335 lbs × 6
Note: Slow eccentric

Chest-Supported Row (Machine)
Set 1: 105 lbs × 12 @ 10.0
Set 2: 105 lbs × 11 @ 10.0
Set 3: 105 lbs × 9

Face Pull (Cable)
Set 1: 120 lbs × 14
Set 2: 120 lbs × 13
Set 3: 120 lbs × 13

Upright Row (Cable)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 8
Set 3: 125 lbs × 6
Set 4: 125 lbs × 7
Note: Rest-paused, ~10 breaths

with Strong
https://strong.app.link/l5oBG3weGhb 

Week 6 Monday

Week 6 Monday
Monday 5 Jul 2021, 09:52

Squat (Barbell)
Set 1: 295 lbs × 4
Set 2: 295 lbs × 7
Set 3: 295 lbs × 5
Note: With pause
Note: Feeling it in the belly from still being full. Especially set 1.
Note: Improve on reps next week

Chest Dip
Set 1: (+95 lbs) × 11
Set 2: (+95 lbs) × 9
Set 3: (+95 lbs) × 7

Leg Press
Set 1: 325 lbs × 12
Set 2: 325 lbs × 12
Set 3: 325 lbs × 12

Hanging Leg Raise
Set 1: 20 reps
Set 2: 16 reps
Set 3: 13 reps
Note: Consider variant for next cycle

Standing Calf Raise (Machine)
Set 1: 160 lbs × 13
Set 2: 160 lbs × 10
Set 3: 160 lbs × 9
Set 4: 160 lbs × 8

Workout notes: morning after July 4 bbq. tough.
with Strong
https://strong.app.link/lySNbRanEhb 

Week 5 Friday

Week 5 Friday
Friday 2 Jul 2021, 11:27

Good Morning (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10
Set 4: 225 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 11
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10

Lying Leg Curl (Machine)
Set 1: 140 lbs × 17
Set 2: 140 lbs × 13
Set 3: 140 lbs × 11
Set 4: 140 lbs × 8
Note: Rest more

Seated Calf Raise (Plate Loaded)
Set 1: 105 lbs × 13
Set 2: 105 lbs × 6
Set 3: 105 lbs × 7
Set 4: 105 lbs × 6
Note: Rest-paused

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

with Strong
https://strong.app.link/p7bWdwWBzhb 

Week 5 Thursday

Week 5 Thursday
Thursday 1 Jul 2021, 10:32

Bent Over Row (Barbell)
Set 1: 155 lbs × 11
Set 2: 155 lbs × 11
Set 3: 155 lbs × 10

Squat (Machine)
Set 1: 310 lbs × 11
Set 2: 310 lbs × 11
Set 3: 310 lbs × 11
Set 4: 310 lbs × 10

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

Upright Row (Cable)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 13
Set 3: 120 lbs × 10

Face Pull (Cable)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 10
Set 3: 110 lbs × 9
Set 4: 110 lbs × 7
Note: Rest-paused

with Strong
https://strong.app.link/79pNenUXxhb