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
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
