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
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
