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
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
