Week 2 Friday

Week 2 Friday
Friday 29 Oct 2021, 13:40

Bent Over Row (Barbell)
Set 1: 145 lbs × 11
Set 2: 145 lbs × 11
Set 3: 145 lbs × 11
Set 4: 145 lbs × 11
Note: Deficit row. 1x 45lb bumper. Aim for straight sets.

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 11
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10 @ 9.5

Lateral Raise (Machine)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 13
Set 3: 90 lbs × 12

Reverse Fly (Machine)
Set 1: 190 lbs × 16
Set 2: 190 lbs × 15
Set 3: 190 lbs × 12
Note: Hoist machine

Seated Calf Raise (Plate Loaded)
Set 1: 95 lbs × 20
Set 2: 95 lbs × 17
Set 3: 95 lbs × 13
Set 4: 95 lbs × 12

Hanging Knee Raise (Weighted)
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 14
Set 3: (+15 lbs) × 10

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

Week 2 Thursday

Week 2 Thursday
Thursday 28 Oct 2021, 15:02

Good Morning (Barbell)
Set 1: 275 lbs × 8
Set 2: 275 lbs × 8
Set 3: 275 lbs × 8
Set 4: 275 lbs × 8

Lying Leg Curl (Machine)
Set 1: 130 lbs × 16
Set 2: 130 lbs × 15
Set 3: 130 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 21
Set 2: 22.5 lbs × 15
Set 3: 22.5 lbs × 13
Note: Repeating last sessions' weight

Standing Calf Raise (Machine)
Set 1: 180 lbs × 22
Set 2: 180 lbs × 18
Set 3: 180 lbs × 16
Set 4: 180 lbs × 14

Bicep Curl (Barbell)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 13
Set 3: 60 lbs × 12
Set 4: 60 lbs × 10
Note: EZ bar weighs 35 lbs

Wrist Roller
Set 1: 20 lbs × 3
Set 2: 20 lbs × 3

with Strong
https://strong.app.link/tq6bnxQCJkb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 27 Oct 2021, 15:15

Leg Press
Set 1: 330 lbs × 15
Set 2: 330 lbs × 13
Set 3: 330 lbs × 12
Note: Close stance. Extra ROM with pad behind back.

Bench Press (Dumbbell)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 11
Set 3: 90 lbs × 9
Note: Weight stayed at 90. Added a rep set 2 and 3.

Front Raise (Barbell)
Set 1: 50 lbs × 16
Set 2: 50 lbs × 15
Set 3: 50 lbs × 12
Set 4: 50 lbs × 10

Reverse Fly (Machine)
Set 1: 190 lbs × 16
Set 2: 190 lbs × 15
Set 3: 190 lbs × 12
Note: Supersetted with front raise
Note: Hoist machine

Cable Crunch
Set 1: 115 lbs × 16
Set 2: 115 lbs × 15
Set 3: 115 lbs × 11
Note: Standing

with Strong
https://strong.app.link/Lqb7yCWWHkb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 26 Oct 2021, 15:04

Seated Leg Curl (Machine)
Set 1: 223 lbs × 15
Set 2: 223 lbs × 14
Set 3: 223 lbs × 13

Stiff Leg Deadlift (Barbell)
Set 1: 375 lbs × 6
Set 2: 375 lbs × 5
Set 3: 375 lbs × 6
Note: Not very clean. Repeat weight.

Pull Up
Set 1: (+35 lbs) × 11
Set 2: (+35 lbs) × 10 @ 9.0
Set 3: (+35 lbs) × 7

Standing Calf Raise (Machine)
Set 1: 270 lbs × 15
Set 2: 270 lbs × 13
Set 3: 270 lbs × 12

Upright Row (Cable)
Set 1: 137.5 lbs × 15
Set 2: 137.5 lbs × 13
Set 3: 137.5 lbs × 11

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

Week 2 Monday

Week 2 Monday
Monday 25 Oct 2021, 14:13

Leg Press
Set 1: 345 lbs × 15
Set 2: 345 lbs × 13
Set 3: 345 lbs × 13
Note: 3x10-15

Squat (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 245 lbs × 10

Face Pull (Cable)
Set 1: 140 lbs × 27
Set 2: 140 lbs × 21
Note: Trouble feeling in rear delts. Repeat weight or reduce slightly next session.
Note: Just do normal sets of 10-20 next session.

Standing Calf Raise (Machine)
Set 1: 305 lbs × 11
Set 2: 305 lbs × 8
Set 3: 305 lbs × 8
Set 4: 305 lbs × 7
Set 5: 305 lbs × 7

Hanging Knee Raise (Weighted)
Set 1: (+15 lbs) × 14
Set 2: (+15 lbs) × 13
Set 3: (+15 lbs) × 9

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Note: Flexion and extension

with Strong
https://strong.app.link/t9BXjOzzEkb 

Week 1 Friday

Week 1 Friday
Friday 22 Oct 2021, 13:30

Bent Over Row (Barbell)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 11
Set 3: 135 lbs × 11
Set 4: 135 lbs × 11
Note: Deficit row. 1x 45lb bumper. Aim for straight sets.

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 9
Note: Dropping reps slightly to easier RIR. Aim for straight sets.

Lateral Raise (Machine)
Set 1: 80 lbs × 14
Set 2: 80 lbs × 13
Set 3: 80 lbs × 13

Reverse Fly (Machine)
Set 1: 177.5 lbs × 15
Set 2: 177.5 lbs × 15
Set 3: 177.5 lbs × 14
Note: Hoist machine. Aiming for straight sets.

Seated Calf Raise (Plate Loaded)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 17
Set 3: 90 lbs × 13

Hanging Knee Raise (Weighted)
Set 1: 16 reps
Set 2: (+10 lbs) × 14
Set 3: (+10 lbs) × 14

Workout notes: Hamstring fatigue strong today. Hopefully will not interfere.
with Strong
https://strong.app.link/0r7wnSdAzkb 

Week 1 Thursday

Week 1 Thursday
Thursday 21 Oct 2021, 11:45

Good Morning (Barbell)
Set 1: 265 lbs × 8
Set 2: 265 lbs × 8
Set 3: 265 lbs × 8
Set 4: 265 lbs × 8

Lying Leg Curl (Machine)
Set 1: 160 lbs × 10
Set 2: 130 lbs × 15
Set 3: 130 lbs × 14
Note: Much harder after good mornings

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 20
Set 2: 22.5 lbs × 15
Set 3: 22.5 lbs × 10
Set 4: 10 lbs × 13
Note: Repeat weight

Standing Calf Raise (Machine)
Set 1: 170 lbs × 28
Set 2: 170 lbs × 21
Set 3: 170 lbs × 18

Bicep Curl (Barbell)
Set 1: 55 lbs × 14
Set 2: 55 lbs × 13
Set 3: 55 lbs × 10
Note: EZ bar

with Strong
https://strong.app.link/IzAq3kV0xkb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 20 Oct 2021, 14:55

Bench Press (Dumbbell)
Set 1: 95 lbs × 12
Set 2: 90 lbs × 10
Set 3: 90 lbs × 8
Note: 15m, 15m
Note: Performed first because leg press was unavailable. Triceps tired from skull crushers earlier in week.

Leg Press
Set 1: 320 lbs × 15
Set 2: 320 lbs × 13
Set 3: 320 lbs × 12
Note: Close stance. Extra ROM with pad behind back.
Note: 15m,16m

Front Raise (Barbell)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 12
Set 3: 50 lbs × 11
Set 4: 50 lbs × 9
Note: 10m
Note: Bad mmc, poor rom.  Go lighter?

Reverse Fly (Machine)
Set 1: 170 lbs × 18
Set 2: 170 lbs × 15
Set 3: 170 lbs × 12
Note: 5m
Note: Supersetted with front raise

Cable Crunch
Set 1: 110 lbs × 16
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Standing
Note: 6m

with Strong
https://strong.app.link/Dn8t8Cfjwkb 

Week 3 Wednesday

Week 3 Wednesday
Wednesday 13 Oct 2021, 15:06

Leg Press
Set 1: 310 lbs × 16
Set 2: 310 lbs × 13
Set 3: 310 lbs × 12
Note: Close stance. 3x15-20
Note: 15m

Bench Press (Dumbbell)
Set 1: 90 lbs × 13
Set 2: 90 lbs × 10
Set 3: 90 lbs × 8
Note: 3x10-15
Note: 15m

Front Raise (Barbell)
Set 1: 45 lbs × 15
Set 2: 45 lbs × 13
Set 3: 45 lbs × 10
Set 4: 45 lbs × 9
Note: 4x10-15
Note: 10m

Reverse Fly (Machine)
Set 1: 150 lbs × 18
Set 2: 150 lbs × 15
Set 3: 150 lbs × 12
Note: Replaced due to travel week change. Usually reverse db fly
Note: 5m

Cable Crunch
Set 1: 110 lbs × 16
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Standing. 3x15-20
Note: 6m

with Strong
https://strong.app.link/XFu0dFtHkkb 

Week 3 Tuesday

Week 3 Tuesday
Tuesday 12 Oct 2021, 14:54

Seated Leg Curl (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 14
Set 3: 209 lbs × 13
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 6
Set 2: 355 lbs × 6
Set 3: 355 lbs × 6
Note: 3x5-10

Pull Up
Set 1: (+30 lbs) × 11
Set 2: (+30 lbs) × 9
Set 3: (+30 lbs) × 7
Note: Slow eccentric. 3x<15

Upright Row (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 13
Set 3: 135 lbs × 11
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 255 lbs × 21
Set 2: 255 lbs × 17
Note: 10-15rp +2

with Strong
https://strong.app.link/XmA1rQg2ikb 

Week 3 Monday

Week 3 Monday
Monday 11 Oct 2021, 15:02

Leg Press
Set 1: 335 lbs × 15
Set 2: 335 lbs × 14
Set 3: 335 lbs × 13
Set 4: 335 lbs × 10
Note: 3x10-15

Squat (Barbell)
Set 1: 285 lbs × 6
Set 2: 285 lbs × 6
Set 3: 225 lbs × 6
Set 4: 135 lbs × 8
Note: 2-3x6-12. Control eccentric.
Note: Drop sets ultra slow.

Face Pull (Cable)
Set 1: 130 lbs × 29
Set 2: 130 lbs × 20
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 295 lbs × 9
Set 2: 295 lbs × 8
Set 3: 295 lbs × 8
Set 4: 295 lbs × 7
Note: 4x5-10

Hanging Knee Raise
Set 1: 28 reps
Set 2: 16 reps
Note: 10-20rp +2
Note: More rest between sets next session

Workout notes: RP sets 3-5sec
with Strong
https://strong.app.link/tM86ezNnhkb 

Week 2 Friday

Week 2 Friday
Friday 8 Oct 2021, 15:07

Lying Leg Curl (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 17
Set 3: 150 lbs × 14
Note: 3x15-20

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 8
Note: 3x10-15
Note: Left side feels weaker/more fatigued.

Repeat weight next session.

Lateral Raise (Machine)
Set 1: 70 lbs × 17
Set 2: 70 lbs × 16
Set 3: 70 lbs × 12
Note: Startrac machine
Note: 3x10-20

Reverse Fly (Machine)
Set 1: 130 lbs × 18
Set 2: 130 lbs × 15
Set 3: 130 lbs × 12
Note: Hoist machine
Note: 3x15-20

Seated Calf Raise (Plate Loaded)
Set 1: 85 lbs × 21
Set 2: 85 lbs × 16
Set 3: 85 lbs × 13
Note: 3x20-30

Hanging Knee Raise
Set 1: 27 reps
Set 2: 20 reps
Note: 15-30rp +2

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

Week 2 Thursday

Week 2 Thursday
Thursday 7 Oct 2021, 14:56

Good Morning (Barbell)
Set 1: 255 lbs × 8
Set 2: 255 lbs × 8
Set 3: 255 lbs × 8
Note: 3x8-12

Bent Over One Arm Row (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 13
Note: 3x10-20

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 15
Set 3: 20 lbs × 12
Note: 3x20-30

Shrug (Dumbbell)
Set 1: 70 lbs × 26
Set 2: 70 lbs × 23
Note: 15-20rp +2 (counting each set combined)

Standing Calf Raise (Machine)
Set 1: 160 lbs × 28
Set 2: 160 lbs × 22
Note: 20-30rp +2 (counting each set combined)

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

Week 2 Wednesday

Week 2 Wednesday
Wednesday 6 Oct 2021, 15:02

Leg Press
Set 1: 300 lbs × 16
Set 2: 300 lbs × 13
Set 3: 300 lbs × 12
Note: Close stance. 3x15-20

Bench Press (Dumbbell)
Set 1: 85 lbs × 13
Set 2: 85 lbs × 11
Set 3: 85 lbs × 9
Note: 3x10-15

Front Raise (Barbell)
Set 1: 40 lbs × 14
Set 2: 40 lbs × 13
Set 3: 40 lbs × 10
Set 4: 40 lbs × 10
Note: 4x10-15

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 16
Set 2: 17.5 lbs × 10
Set 3: 17.5 lbs × 10
Set 4: 17.5 lbs × 9
Note: Giant set. 40 > 45

Cable Crunch
Set 1: 100 lbs × 16
Set 2: 100 lbs × 15
Set 3: 100 lbs × 12
Note: Standing. 3x15-20

with Strong
https://strong.app.link/fA99MqP48jb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 5 Oct 2021, 14:17

Seated Leg Curl (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 15
Set 3: 195 lbs × 12
Note: 3x10-15

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6
Set 3: 335 lbs × 6
Note: 3x5-10

Pull Up
Set 1: (+20 lbs) × 10
Set 2: (+20 lbs) × 8
Set 3: (+20 lbs) × 7
Note: Slow eccentric. 3x<15

Upright Row (Cable)
Set 1: 125 lbs × 17
Set 2: 125 lbs × 13
Set 3: 125 lbs × 11
Note: 3x10-15

Standing Calf Raise (Machine)
Set 1: 235 lbs × 12
Set 2: 235 lbs × 5
Set 3: 235 lbs × 4
Set 4: 235 lbs × 10
Set 5: 235 lbs × 3
Set 6: 235 lbs × 4
Note: 10-15rp +2

with Strong
https://strong.app.link/7tKKND8n7jb 

Week 2 Monday

Week 2 Monday
Monday 4 Oct 2021, 14:33

Leg Press
Set 1: 325 lbs × 16
Set 2: 325 lbs × 14
Set 3: 325 lbs × 13
Note: 3x10-15

Squat (Barbell)
Set 1: 265 lbs × 6
Set 2: 275 lbs × 6
Note: 2-3x6-12. Slow eccentric.

Face Pull (Cable)
Set 1: 115 lbs × 16
Set 2: 125 lbs × 7
Set 3: 125 lbs × 5
Set 4: 125 lbs × 12
Set 5: 125 lbs × 4
Set 6: 125 lbs × 4
Note: 15-20rp +2

Standing Calf Raise (Machine)
Set 1: 280 lbs × 9
Set 2: 280 lbs × 8
Set 3: 280 lbs × 8
Set 4: 280 lbs × 7
Note: 4x5-10

Hanging Knee Raise
Set 1: 16 reps
Set 2: 6 reps
Set 3: 5 reps
Set 4: 12 reps
Set 5: 6 reps
Set 6: 4 reps
Note: 10-20rp +2

Workout notes: RP sets 3-5sec
with Strong
https://strong.app.link/IYGs8vJI5jb 

Week 1 Friday

Week 1 Friday
Friday 1 Oct 2021, 13:19

Lying Leg Curl (Machine)
Set 1: 140 lbs × 18
Set 2: 140 lbs × 17
Set 3: 140 lbs × 14
Note: 3x15-20

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 11
Set 3: 65 lbs × 10
Note: 3x10-15

Lateral Raise (Machine)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 13
Set 3: 60 lbs × 10
Note: Startrac machine
Note: 3x10-20

Reverse Fly (Machine)
Set 1: 110 lbs × 18
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: Hoist machine
Note: 3x15-20

Seated Calf Raise (Plate Loaded)
Set 1: 80 lbs × 20
Set 2: 80 lbs × 15
Set 3: 80 lbs × 13
Note: 3x20-30

Hanging Knee Raise
Set 1: 16 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 11 reps
Set 5: 5 reps
Set 6: 4 reps
Note: 15-30rp +2

with Strong
https://strong.app.link/G3IRGCdG0jb