Week 1 Thursday

Week 1 Thursday
Thursday 30 Sep 2021, 12:40

Good Morning (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Set 3: 245 lbs × 8
Note: 3x8-12

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 12
Note: 3x10-20

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 21
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 10
Note: 3x20-30

Shrug (Dumbbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 6
Set 3: 65 lbs × 7
Set 4: 65 lbs × 15
Set 5: 65 lbs × 5
Set 6: 65 lbs × 5
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 145 lbs × 21
Set 2: 145 lbs × 5
Set 3: 145 lbs × 4
Set 4: 145 lbs × 15
Set 5: 145 lbs × 4
Set 6: 145 lbs × 3
Note: 20-30rp +2

with Strong
https://strong.app.link/KyH5ocM1Yjb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 29 Sep 2021, 15:10

Leg Press
Set 1: 290 lbs × 16
Set 2: 290 lbs × 13
Set 3: 290 lbs × 12
Note: Close stance. 3x15-20

Bench Press (Dumbbell)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 11
Set 3: 80 lbs × 11
Note: 3x10-15

Front Raise (Dumbbell)
Set 1: 15 lbs × 16
Note: 4x10-15. Swapping out for BB.

Front Raise (Barbell)
Set 1: 30 lbs × 13
Set 2: 30 lbs × 12
Set 3: 30 lbs × 9
Note: 4x10-15

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 14
Set 2: 15 lbs × 10
Set 3: 15 lbs × 16
Note: Giant set. 40-60

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12
Note: Standing. 3x15-20

with Strong
https://strong.app.link/g7VhcDxsXjb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 28 Sep 2021, 10:48

Seated Leg Curl (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 14
Set 3: 180 lbs × 14
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: 3x5-10

Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps
Note: Slow eccentric. 3x<15
Note: Consider adding weight.

Upright Row (Cable)
Set 1: 120 lbs × 17
Set 2: 120 lbs × 13
Set 3: 120 lbs × 11
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 225 lbs × 12
Set 2: 225 lbs × 5
Set 3: 225 lbs × 3
Set 4: 225 lbs × 10
Set 5: 225 lbs × 3
Set 6: 225 lbs × 2
Note: 10-15rp +2

with Strong
https://strong.app.link/dee7oSrKVjb 

Week 1 Monday

Week 1 Monday
Monday 27 Sep 2021, 13:34

Leg Press
Set 1: 315 lbs × 15
Set 2: 315 lbs × 14
Set 3: 315 lbs × 12
Note: 3x10-15

Squat (Barbell)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Note: 2-3x8-12. Slow eccentric.

Face Pull (Cable)
Set 1: 120 lbs × 16
Set 2: 120 lbs × 4
Set 3: 120 lbs × 3
Set 4: 120 lbs × 12
Set 5: 120 lbs × 3
Set 6: 120 lbs × 2
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 270 lbs × 9
Set 2: 270 lbs × 8
Set 3: 270 lbs × 8
Set 4: 270 lbs × 7
Note: 4x5-10

Hanging Knee Raise
Set 1: 14 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 10 reps
Set 5: 4 reps
Set 6: 3 reps
Note: 10-20rp +2

Workout notes: RP sets 3-5sec
with Strong
https://strong.app.link/hYzGrLw7Tjb 

Week 0.2 Friday

Week 0.2 Friday
Friday 24 Sep 2021, 11:24

Lying Leg Curl (Machine)
Set 1: 130 lbs × 18
Set 2: 130 lbs × 16
Set 3: 130 lbs × 14
Note: 3x15-20

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 11
Set 3: 60 lbs × 10
Note: 3x10-15

Lateral Raise (Machine)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 13
Set 3: 50 lbs × 10
Note: Startrac machine
Note: 3x15-20

Reverse Fly (Machine)
Set 1: 90 lbs × 19
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13
Note: Hoist machine
Note: 3x15-20

Seated Calf Raise (Plate Loaded)
Set 1: 80 lbs × 19
Set 2: 80 lbs × 14
Set 3: 80 lbs × 13
Note: 3x20-30

Hanging Knee Raise
Set 1: 15 reps
Set 2: 5 reps
Set 3: 6 reps
Note: 15-30rp +2

with Strong
https://strong.app.link/TOS32mm1Ojb 

Week 0.2 Thursday

Week 0.2 Thursday
Thursday 23 Sep 2021, 11:23

Good Morning (Barbell)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8
Note: 3x8-12

Bent Over One Arm Row (Dumbbell)
Set 1: 60 lbs × 20
Set 2: 60 lbs × 15
Note: 3x15-20

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 22
Set 2: 15 lbs × 15
Note: 3x20-30

Shrug (Dumbbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 8
Set 3: 50 lbs × 9
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 135 lbs × 22
Set 2: 135 lbs × 5
Set 3: 135 lbs × 4
Note: 20-30rp +2

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

Week 0.2 Wednesday

Week 0.2 Wednesday
Wednesday 22 Sep 2021, 11:26

Leg Press
Set 1: 270 lbs × 16
Set 2: 270 lbs × 15
Set 3: 270 lbs × 13
Note: Close stance. 3x15-20

Bench Press (Dumbbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 11
Note: 3x10-15

Front Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 12
Set 3: 15 lbs × 10
Note: 4x10-15

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 13
Note: Giant set. 40-60

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 13
Set 3: 90 lbs × 12
Note: Standing. 3x15-20

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

Week 0.2 Tuesday

Week 0.2 Tuesday
Tuesday 21 Sep 2021, 11:26

Seated Leg Curl (Machine)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 13
Set 3: 165 lbs × 13
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 275 lbs × 7
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6
Note: 3x5-10

Pull Up
Set 1: 8 reps
Set 2: 6 reps
Set 3: 7 reps
Note: Slow eccentric. 3x<15
Note: Consider adding weight.

Upright Row (Cable)
Set 1: 110 lbs × 17
Set 2: 110 lbs × 15
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 225 lbs × 13
Set 2: 225 lbs × 10
Set 3: 180 lbs × 9
Note: 10-15rp +2

with Strong
https://strong.app.link/lXbE0ss2Jjb 

Week 0.2 Monday

Week 0.2 Monday
Monday 20 Sep 2021, 10:37

Leg Press
Set 1: 270 lbs × 18
Set 2: 270 lbs × 15
Note: 3x10-15

Squat (Barbell)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Note: 2-3x8-12. Slow eccentric. Paused.

Face Pull (Cable)
Set 1: 110 lbs × 22
Set 2: 110 lbs × 18
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 250 lbs × 9
Set 2: 250 lbs × 8
Set 3: 250 lbs × 8
Note: 4x5-10

Hanging Knee Raise
Set 1: 13 reps
Set 2: 10 reps
Set 3: 8 reps
Note: 10-20rp +2

Workout notes: Ramping up the weights. Next week will be first real week and set scheme.
with Strong
https://strong.app.link/L23WkeRlIjb 

Week 0.1 Friday

Week 0.1 Friday
Friday 17 Sep 2021, 09:48

Lying Leg Curl (Machine)
Set 1: 130 lbs × 13
Set 2: 130 lbs × 14

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 12

Lateral Raise (Machine)
Set 1: 50 lbs × 16
Set 2: 50 lbs × 12
Note: Startrac machine

Reverse Fly (Machine)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 11
Note: Startrac machine

Seated Calf Raise (Plate Loaded)
Set 1: 80 lbs × 18
Set 2: 80 lbs × 14

Hanging Knee Raise
Set 1: 12 reps
Set 2: 11 reps

with Strong
https://strong.app.link/r7wdg5znDjb 

Week 0.1 Thursday

Week 0.1 Thursday
Thursday 16 Sep 2021, 10:35

Good Morning (Barbell)
Set 1: 225 lbs × 6
Set 2: 185 lbs × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 20
Set 2: 12.5 lbs × 15

Shrug (Dumbbell)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 11

Standing Calf Raise (Machine)
Set 1: 135 lbs × 21
Set 2: 135 lbs × 12

with Strong
https://strong.app.link/2vDLYg2JBjb 

Week 0.1 Wednesday

Week 0.1 Wednesday
Wednesday 15 Sep 2021, 13:06

Leg Press
Set 1: 180 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 16
Note: Close stance

Bench Press (Dumbbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 13

Front Raise (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 12
Note: Left shoulder is tight

Reverse Fly (Dumbbell)
Set 1: 12.5 lbs × 15
Set 2: 12.5 lbs × 12

Cable Crunch
Set 1: 80 lbs × 13
Set 2: 90 lbs × 11
Note: Standing

with Strong
https://strong.app.link/uMHCdXt4zjb 

Week 0.1 Tuesday

Week 0.1 Tuesday
Tuesday 14 Sep 2021, 12:37

Seated Leg Curl (Machine)
Set 1: 137 lbs × 21
Set 2: 137 lbs × 17

Stiff Leg Deadlift (Barbell)
Set 1: 225 lbs × 6
Set 2: 225 lbs × 7

Pull Up
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Note: Super slow eccentric

Upright Row (Cable)
Set 1: 100 lbs × 16
Set 2: 100 lbs × 12

Standing Calf Raise (Machine)
Set 1: 180 lbs × 14
Set 2: 180 lbs × 13

with Strong
https://strong.app.link/bKoI5xinyjb 

Week 0.1 Monday

Week 0.1 Monday
Monday 13 Sep 2021, 13:47

Leg Press
Set 1: 180 lbs × 26
Set 2: 180 lbs × 23

Squat (Barbell)
Set 1: 205 lbs × 8
Set 2: 205 lbs × 7

Face Pull (Cable)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 18

Standing Calf Raise (Machine)
Set 1: 200 lbs × 16
Set 2: 200 lbs × 10

Hanging Knee Raise
Set 1: 10 reps
Set 2: 8 reps

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