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"