Week 3 Monday
Monday 1 Nov 2021, 14:31
Leg Press
Set 1: 355 lbs × 15
Set 2: 355 lbs × 13
Set 3: 355 lbs × 12
Squat (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 255 lbs × 12
Face Pull (Cable)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 16
Set 3: 135 lbs × 14
Note: Trouble feeling in rear delts. Repeat weight or reduce slightly next session.
Note: Just do normal sets of 10-20 next session.
Note: Superset calves
Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Set 4: 315 lbs × 7
Set 5: 315 lbs × 7
Hanging Knee Raise (Weighted)
Set 1: (+20 lbs) × 14
Set 2: (+20 lbs) × 12
Set 3: (+20 lbs) × 10
with Strong
https://strong.app.link/HHe1iAScQkb
Monday 1 Nov 2021, 14:31
Leg Press
Set 1: 355 lbs × 15
Set 2: 355 lbs × 13
Set 3: 355 lbs × 12
Squat (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 255 lbs × 12
Face Pull (Cable)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 16
Set 3: 135 lbs × 14
Note: Trouble feeling in rear delts. Repeat weight or reduce slightly next session.
Note: Just do normal sets of 10-20 next session.
Note: Superset calves
Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Set 4: 315 lbs × 7
Set 5: 315 lbs × 7
Hanging Knee Raise (Weighted)
Set 1: (+20 lbs) × 14
Set 2: (+20 lbs) × 12
Set 3: (+20 lbs) × 10
with Strong
https://strong.app.link/HHe1iAScQkb
