Week 5 Tuesday

Week 5 Tuesday
Tuesday 24 Aug 2021, 15:32

Lying Leg Curl (Machine)
Set 1: 150 lbs × 18
Set 2: 150 lbs × 14
Set 3: 150 lbs × 11
Note: Replaced because seated taken

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 7
Set 2: 355 lbs × 8
Note: Extra slow at the bottom.
Note: Lost balance at rep 8, that's a first

Standing Calf Raise (Machine)
Set 1: 225 lbs × 15
Set 2: 225 lbs × 11
Set 3: 225 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 18
Note: Not good for bicep issue

Lateral Raise (Machine)
Set 1: 60 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10

with Strong
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Week 5 Monday

Week 5 Monday
Monday 23 Aug 2021, 13:19

Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 23
Set 3: 180 lbs × 20
Set 4: 180 lbs × 18
Note: Slow, very close stance.

Chest Dip
Set 1: (+100 lbs) × 11
Set 2: (+100 lbs) × 9
Set 3: (+100 lbs) × 5

Standing Calf Raise (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 8
Set 3: 180 lbs × 7
Note: Replaced due to cramping
Note: Rest paused

Hanging Knee Raise
Set 1: 18 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 6 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec
Note: Replaced due to groin discomfort

Reverse Fly (Machine)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 6
Set 3: 50 lbs × 5
Note: Testing out machine. Rest pause

with Strong
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Week 4 Friday

Week 4 Friday
Friday 20 Aug 2021, 15:26

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 10
Set 3: 75 lbs × 8

Standing Calf Raise (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 11
Set 3: 180 lbs × 10
Note: Replaced because knee

Hanging Leg Raise
Set 1: 18 reps
Set 2: 15 reps
Set 3: 13 reps

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 15
Set 3: 20 lbs × 14
Note: Major fatigue

Hip Adductor (Machine)
Set 1: 106 lbs × 12
Set 2: 106 lbs × 6
Set 3: 106 lbs × 6
Note: Rest paused

Hip Abductor (Machine)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 8
Set 3: 75 lbs × 7
Note: Rest paused

Workout notes: skip machine squat. tried very light
Workout notes:  not great.

major fatigue
Workout notes:  lack of sleep
with Strong
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Week 4 Thursday

Week 4 Thursday
Thursday 19 Aug 2021, 15:01

Lying Leg Curl (Machine)
Set 1: 145 lbs × 19
Set 2: 145 lbs × 15
Set 3: 145 lbs × 13

Pull Up
Set 1: 13 reps
Set 2: 10 reps
Set 3: 9 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 255 lbs × 12
Set 2: 255 lbs × 12
Set 3: 255 lbs × 12

Bent Over Row (Barbell)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 13
Set 3: 155 lbs × 11

Standing Calf Raise (Machine)
Set 1: 145 lbs × 21
Set 2: 145 lbs × 6
Set 3: 145 lbs × 5
Set 4: 145 lbs × 4
Note: Rest-paused 5sec

Upright Row (Cable)
Set 1: 120 lbs × 20
Set 2: 120 lbs × 8
Set 3: 120 lbs × 8
Set 4: 120 lbs × 6
Note: Rest-paused 5sec

with Strong
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Week 4 Wednesday (no machine squat)

Week 4 Wednesday
Wednesday 18 Aug 2021, 13:30

Bench Press (Dumbbell)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 9
Set 3: 100 lbs × 7

Front Raise (Dumbbell)
Set 1: 22.5 lbs × 19
Set 2: 22.5 lbs × 17
Set 3: 22.5 lbs × 14

Cable Crunch
Set 1: 100 lbs × 15
Set 2: 100 lbs × 13
Set 3: 100 lbs × 11
Note: Standing

Face Pull (Cable)
Set 1: 120 lbs × 21
Set 2: 120 lbs × 16
Set 3: 120 lbs × 13

Workout notes: skipping machine squat
Workout notes:  let knee fully heal
with Strong
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Week 4 Tuesday

Week 4 Tuesday
Tuesday 17 Aug 2021, 12:35

Seated Leg Curl (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 16
Set 3: 180 lbs × 13
Note: No knee issue

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 15
Set 3: 65 lbs × 10
Note: Right more tired than left

Hip Adductor (Machine)
Set 1: 91 lbs × 15
Set 2: 91 lbs × 15
Set 3: 91 lbs × 12
Note: 3 count up and down

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 8
Set 2: 345 lbs × 7
Set 3: 345 lbs × 6
Note: Extra slow at the bottom.

Standing Calf Raise (Machine)
Set 1: 205 lbs × 17
Set 2: 205 lbs × 13
Set 3: 205 lbs × 11

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 13
Set 3: 20 lbs × 10
Note: Accidentally did a set of front raises first

Workout notes: being careful of right knee from yesterday
with Strong
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Week 4 Monday - cut short due to knee injury

Week 4 Monday
Monday 16 Aug 2021, 13:14

Squat (Barbell)
Set 1: 305 lbs × 8
Set 2: 305 lbs × 7
Set 3: 305 lbs × 6
Note: Paused

Chest Dip
Set 1: (+95 lbs) × 13

Workout notes: hurt right knee somehow after first dip set. called it
with Strong
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Week 3 Friday

Week 3 Friday
Friday 13 Aug 2021, 13:43

Squat (Machine)
Set 1: 290 lbs × 17
Set 2: 290 lbs × 15
Set 3: 290 lbs × 13

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10

Hanging Leg Raise
Set 1: 17 reps
Set 2: 14 reps
Set 3: 12 reps

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 17
Set 3: 25 lbs × 14
Note: Single leg
Note: Had to rest pause set two right leg

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 20
Set 2: 17.5 lbs × 17
Set 3: 17.2 lbs × 14

Workout notes: very tired today from extra BJJ through the week
with Strong
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Week 3 Thursday

Week 3 Thursday
Thursday 12 Aug 2021, 13:49

Lying Leg Curl (Machine)
Set 1: 140 lbs × 19
Set 2: 140 lbs × 16
Set 3: 140 lbs × 13

Pull Up
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 245 lbs × 12
Set 2: 245 lbs × 12
Set 3: 245 lbs × 12

Bent Over Row (Barbell)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 13
Set 3: 155 lbs × 11

Standing Calf Raise (Machine)
Set 1: 135 lbs × 21
Set 2: 135 lbs × 6
Set 3: 135 lbs × 5
Set 4: 135 lbs × 5
Note: Rest-paused 5sec

Upright Row (Cable)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 9
Set 3: 115 lbs × 8
Set 4: 115 lbs × 5
Note: Rest-paused 5sec

with Strong
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Week 3 Wednesday

Week 3 Wednesday
Wednesday 11 Aug 2021, 13:46

Bench Press (Dumbbell)
Set 1: 95 lbs × 13
Set 2: 95 lbs × 10
Set 3: 95 lbs × 8

Squat (Machine)
Set 1: 335 lbs × 13
Set 2: 335 lbs × 11
Set 3: 335 lbs × 9

Front Raise (Dumbbell)
Set 1: 20 lbs × 21
Set 2: 20 lbs × 18
Set 3: 20 lbs × 14

Face Pull (Cable)
Set 1: 115 lbs × 20
Set 2: 120 lbs × 15
Set 3: 120 lbs × 13

Cable Crunch
Set 1: 95 lbs × 15
Set 2: 95 lbs × 13
Set 3: 95 lbs × 11
Note: Standing

with Strong
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Week 3 Tuesday

Week 3 Tuesday
Tuesday 10 Aug 2021, 12:26

Seated Leg Curl (Machine)
Set 1: 165 lbs × 20
Set 2: 165 lbs × 18
Set 3: 165 lbs × 161

Bent Over One Arm Row (Dumbbell)
Set 1: 60 lbs × 18
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 8
Set 2: 335 lbs × 8
Set 3: 335 lbs × 8

Standing Calf Raise (Machine)
Set 1: 190 lbs × 17
Set 2: 190 lbs × 13
Set 3: 200 lbs × 10
Set 4: 200 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 18
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 12
Set 4: 17.5 lbs × 10

with Strong
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Week 3 Monday

Week 3 Monday
Monday 9 Aug 2021, 11:21

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

Chest Dip
Set 1: (+90 lbs) × 13
Set 2: (+90 lbs) × 10
Set 3: (+90 lbs) × 6

Leg Press
Set 1: 335 lbs × 16
Set 2: 335 lbs × 13
Set 3: 335 lbs × 11

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 13
Set 3: 120 lbs × 12
Note: Smooth at the top, no pause helps reduce cramping.
Note: Much cramping at the top
Note: Consider leaving out next cycle

Hanging Leg Raise
Set 1: 17 reps
Set 2: 10 reps
Set 3: 7 reps
Set 4: 5 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec

with Strong
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Week 2 Friday

Week 2 Friday
Friday 6 Aug 2021, 13:18

Squat (Machine)
Set 1: 280 lbs × 17
Set 2: 280 lbs × 15
Set 3: 280 lbs × 13

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 12
Set 2: 65 lbs × 12
Set 3: 65 lbs × 11

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 11 reps

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 17
Set 3: 25 lbs × 14
Note: Single leg

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 17
Set 3: 15 lbs × 14

with Strong
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Week 2 Thursday

Week 2 Thursday
Thursday 5 Aug 2021, 10:22

Lying Leg Curl (Machine)
Set 1: 130 lbs × 18
Set 2: 130 lbs × 16
Set 3: 130 lbs × 13

Pull Up
Set 1: 11 reps
Set 2: 9 reps
Set 3: 8 reps
Note: Slow eccentric

Good Morning (Barbell)
Set 1: 235 lbs × 12
Set 2: 235 lbs × 12
Set 3: 235 lbs × 12

Bent Over Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 13
Set 3: 145 lbs × 10

Standing Calf Raise (Machine)
Set 1: 125 lbs × 21
Set 2: 125 lbs × 5
Set 3: 125 lbs × 5
Set 4: 125 lbs × 4
Note: Rest-paused 5sec

Upright Row (Cable)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 9
Set 3: 110 lbs × 8
Set 4: 110 lbs × 5
Note: Rest-paused 5sec

with Strong
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Week 2 Wednesday

Week 2 Wednesday
Wednesday 4 Aug 2021, 13:03

Bench Press (Dumbbell)
Set 1: 90 lbs × 13
Set 2: 90 lbs × 10
Set 3: 90 lbs × 9

Squat (Machine)
Set 1: 325 lbs × 13
Set 2: 325 lbs × 11
Set 3: 325 lbs × 9

Front Raise (Dumbbell)
Set 1: 17.5 lbs × 22
Set 2: 17.5 lbs × 18
Set 3: 17.5 lbs × 13

Face Pull (Cable)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 15
Set 3: 115 lbs × 13

Cable Crunch
Set 1: 90 lbs × 14
Set 2: 90 lbs × 13
Set 3: 90 lbs × 10
Note: Standing

with Strong
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Week 2 Tuesday

Week 2 Tuesday
Tuesday 3 Aug 2021, 11:54

Seated Leg Curl (Machine)
Set 1: 151 lbs × 20
Set 2: 151 lbs × 18
Set 3: 151 lbs × 154

Bent Over One Arm Row (Dumbbell)
Set 1: 55 lbs × 18
Set 2: 55 lbs × 15
Set 3: 55 lbs × 13

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 7
Set 2: 325 lbs × 8
Set 3: 325 lbs × 8
Note: Miscounted

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 18
Set 2: 15 lbs × 15
Set 3: 15 lbs × 13
Note: Thumbs down. Start light

Standing Calf Raise (Machine)
Set 1: 190 lbs × 16
Set 2: 190 lbs × 13
Set 3: 190 lbs × 10

with Strong
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Week 2 Monday

Week 2 Monday
Monday 2 Aug 2021, 12:43

Squat (Barbell)
Set 1: 285 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8
Note: Paused

Chest Dip
Set 1: (+85 lbs) × 13
Set 2: (+85 lbs) × 10
Set 3: (+85 lbs) × 7

Leg Press
Set 1: 325 lbs × 15
Set 2: 325 lbs × 13
Set 3: 325 lbs × 11

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 16
Set 2: 115 lbs × 13
Set 3: 115 lbs × 12
Note: Smooth at the top, no pause helps reduce cramping.
Note: Lot of cramping

Hanging Leg Raise
Set 1: 16 reps
Set 2: 9 reps
Set 3: 7 reps
Set 4: 5 reps
Note: Slow eccentric
Note: Rest paused. ~3-5 sec

with Strong
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