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
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
