Week 2 Friday

Week 2 Friday
Friday 31 Dec 2021, 11:49

Chin Up
Set 1: (+65 lbs) × 8
Set 2: (+65 lbs) × 8
Set 3: (+65 lbs) × 8
Note: Add weight week 3. Aim for 3x8

SUPERSET
Bent Over Row (Barbell)
Set 1: 145 lbs × 12
Set 2: 155 lbs × 12
Set 3: 155 lbs × 12
Set 4: 155 lbs × 12
Note: Add small amount of weight week 3.
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Note: Add reps week 3. Aim for 5x13

SUPERSET
Chest Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 17
Set 3: 25 lbs × 17
Set 4: 25 lbs × 17
Set 5: 25 lbs × 17
Note: Aim for 19 week 3.
Standing Calf Raise (Dumbbell)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 20
Set 4: 100 lbs × 20
Set 5: 100 lbs × 20
Note: Week 3 add weight.

Wrist Roller
Set 1: 25 lbs × 1
Set 2: 25 lbs × 1
Set 3: 25 lbs × 1
Set 4: 25 lbs × 1
Set 5: 25 lbs × 1
Note: Swapped with wrist curl performed Tuesday. Week 3 add small amount of weight.

SUPERSET
Neck Curl
Set 1: 50 lbs × 30
Set 2: 50 lbs × 30
Set 3: 50 lbs × 30
Set 4: 50 lbs × 30
Set 5: 50 lbs × 30
Note: Add weight week 3
Neck Extension
Set 1: 40 lbs × 30
Set 2: 40 lbs × 28
Set 3: 40 lbs × 30
Set 4: 40 lbs × 30
Set 5: 40 lbs × 23
Note: Add weight week 3

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Week 2 Thursday

Week 2 Thursday
Thursday 30 Dec 2021, 13:30

Incline Bench Press (Barbell)
Set 1: 145 lbs × 8
Set 2: 145 lbs × 8
Set 3: 145 lbs × 8
Note: Add weight week 3

Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 14
Set 4: 75 lbs × 13
Note: Week 3 add weight

SUPERSET
Front Raise (Barbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20
Set 4: 30 lbs × 18
Set 5: 30 lbs × 18
Note: Week 3 add weight, probably reduce reps
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 20
Set 4: 15 lbs × 18
Set 5: 15 lbs × 15
Note: Week 3 add weight, probably reduce reps

Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15
Set 5: 140 lbs × 12
Note: Replacement for machine rear delt. Injury avoidance. Add weight week 3

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Week 2 Wednesday

Week 2 Wednesday
Wednesday 29 Dec 2021, 14:52

Squat (Barbell)
Set 1: 295 lbs × 5
Set 2: 300 lbs × 5
Set 3: 300 lbs × 5

Squat (Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10
Set 3: 315 lbs × 10
Note: Week 2 increase weight.

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 7 reps
Note: Negative to ball, assisted up.
Note: Week 2 increase reps and/or reduce assistance.

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Note: Avoiding bicep issue
Note: Week 2 add reps. Try to match Monday

Standing Calf Raise (Machine)
Set 1: 305 lbs × 12
Set 2: 305 lbs × 12
Set 3: 305 lbs × 12
Set 4: 305 lbs × 12
Set 5: 305 lbs × 12
Note: Week 2 305-310 for 12-15

Neck Curl
Set 1: 45 lbs × 30
Set 2: 45 lbs × 26
Set 3: 45 lbs × 25
Set 4: 45 lbs × 25
Set 5: 45 lbs × 24
Note: Hoist cable cross
Note: Week 2 increase weight.

Neck Extension
Set 1: 45 lbs × 23
Set 2: 45 lbs × 23
Set 3: 45 lbs × 20
Set 4: 45 lbs × 19
Set 5: 45 lbs × 20
Note: Hoist cable cross
Note: Week 2 increase reps. Stay at 40.

Workout notes: perhaps squatting second in the week is more difficult? would Thursday be better?
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Week 2 Tuesday

Week 2 Tuesday
Tuesday 28 Dec 2021, 14:36

SUPERSET
Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 13
Set 3: 140 lbs × 12
Set 4: 140 lbs × 12
Set 5: 140 lbs × 11
Note: Add reps week 3
Upright Row (Cable)
Set 1: 140 lbs × 13
Set 2: 140 lbs × 12
Set 3: 140 lbs × 11
Set 4: 140 lbs × 11
Set 5: 140 lbs × 10
Note: Add reps week 3

Chest Press (Machine)
Set 1: 137 lbs × 13
Set 2: 137 lbs × 13
Set 3: 137 lbs × 12
Set 4: 137 lbs × 11
Set 5: 137 lbs × 11
Note: Slow eccentric. Hoist Roc-It Chest Press
Note: Add weight week 3

Seated Row (Machine)
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 12
Set 4: 110 lbs × 12
Set 5: 110 lbs × 11
Note: Star Trac Vertical Row. Slow eccentric
Note: Add weight week 3.

Lat Pulldown (Cable)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12
Set 4: 100 lbs × 10
Set 5: 100 lbs × 12
Note: Close neutral grip attachment. Pause at the top.

Hard to feel in lat with close neutral grip. Not best but avoids forearm with versa grips.
Note: Week 3 add weight

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 12.5 lbs × 15
Set 2: 12.5 lbs × 15
Set 3: 12.5 lbs × 15
Set 4: 12.5 lbs × 15
Set 5: 12.5 lbs × 15
Note: Swapped with Friday, forgot roller at home
Note: Add weight week 3

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Week 2 Monday

Week 2 Monday
Monday 27 Dec 2021, 12:07

Good Morning (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 295 lbs × 6
Note: Add weight week 3 stay with 6

Back Extension
Set 1: (+30 lbs) × 19
Set 2: (+30 lbs) × 15
Set 3: (+30 lbs) × 15
Note: Add weight week 3 aim for 15

Leg Press
Set 1: 340 lbs × 10
Set 2: 340 lbs × 10
Set 3: 340 lbs × 10
Note: Add weight week 3 stay with 10

SUPERSET
Lateral Raise (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Set 4: 20 lbs × 15
Set 5: 20 lbs × 15
Note: Add small weight week 3 aim for 15
Standing Calf Raise (Machine)
Set 1: 340 lbs × 10
Set 2: 340 lbs × 10
Set 3: 340 lbs × 10
Set 4: 340 lbs × 10
Set 5: 340 lbs × 10
Note: Add weight week 3 stay at 10.
Note: Consider leg press calves for heaviest rep ranges to reduce spinal loading

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 9 reps
Set 5: 12 reps
Note: Add reps week 2

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Week 1 Friday

Week 1 Friday
Friday 24 Dec 2021, 12:49

Chin Up
Set 1: (+55 lbs) × 8
Set 2: (+55 lbs) × 7
Set 3: (+55 lbs) × 7

Bent Over Row (Barbell)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12

SUPERSET
Chest Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15
Set 4: 25 lbs × 15
Set 5: 25 lbs × 16
Hanging Leg Raise
Set 1: 11 reps
Set 2: 11 reps
Set 3: 11 reps
Set 4: 11 reps
Set 5: 11 reps

SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 17
Set 4: 90 lbs × 15
Set 5: 90 lbs × 15
Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 15
Set 4: 10 lbs × 15
Set 5: 10 lbs × 15
Note: Better technique done unilaterally.

Neck Curl
Set 1: 40 lbs × 30
Set 2: 40 lbs × 30
Set 3: 40 lbs × 30
Set 4: 40 lbs × 30
Set 5: 40 lbs × 27

Neck Extension
Set 1: 40 lbs × 30
Set 2: 40 lbs × 30
Set 3: 40 lbs × 23
Set 4: 40 lbs × 20
Set 5: 40 lbs × 16

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Week 1 Thursday

Week 1 Thursday
Thursday 23 Dec 2021, 10:12

Incline Bench Press (Barbell)
Set 1: 135 lbs × 7
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Going slow but doesn't seem to impact bicep. Increase weight by 5 lbs week 2.

Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Set 4: 75 lbs × 10
Note: Next week increase reps in later sets. Don't  increase reps set 1.

Feeling barely in bicep, can mostly avoid with more neutral angle.

SUPERSET
Front Raise (Barbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 18
Set 3: 35 lbs × 16
Set 4: 35 lbs × 16
Set 5: 35 lbs × 14
Note: Week 2 add reps to later sets to aim for 20+.
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 17
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 13
Note: Add reps to aim for 20+ before adding weight.

Reverse Fly (Machine)
Set 1: 180 lbs × 5
Note: Skip. Bicep issue holding position.

Chest Dip
Set 1: 3 reps
Note: Skip. Bicep issue.

Bent Over Row (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 18
Set 3: 45 lbs × 17
Set 4: 45 lbs × 16
Set 5: 45 lbs × 15
Note: Snatch grip high row to hit rear delt with minimal bicep.

Workout notes: Avoiding bicep issue. May have to modify or make replacements.
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Week 1 Wednesday

Week 1 Wednesday
Wednesday 22 Dec 2021, 12:41

Squat (Barbell)
Set 1: 275 lbs × 5
Set 2: 275 lbs × 5
Set 3: 275 lbs × 5
Note: Feeling pretty weak in the squat today. Heavy next week.

Squat (Machine)
Set 1: 270 lbs × 10
Set 2: 295 lbs × 10
Set 3: 295 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 7 reps
Note: Negative to ball, assisted up.

Hanging Leg Raise
Set 1: 11 reps
Set 2: 11 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Note: Avoiding bicep issue

Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 295 lbs × 12
Set 4: 295 lbs × 10
Set 5: 295 lbs × 10

Neck Curl
Set 1: 40 lbs × 30
Set 2: 40 lbs × 28
Set 3: 40 lbs × 25
Set 4: 40 lbs × 24
Set 5: 40 lbs × 23
Note: Hoist cable cross

Neck Extension
Set 1: 50 lbs × 22
Set 2: 50 lbs × 15
Set 3: 40 lbs × 12
Set 4: 40 lbs × 12
Set 5: 40 lbs × 10
Note: Hoist cable cross

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Week 1 Tuesday

Week 1 Tuesday
Tuesday 21 Dec 2021, 14:11

SUPERSET
Face Pull (Cable)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12
Set 5: 135 lbs × 11
Upright Row (Cable)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 12
Set 3: 135 lbs × 11
Set 4: 135 lbs × 11
Set 5: 135 lbs × 10

Chest Press (Machine)
Set 1: 137 lbs × 11
Set 2: 137 lbs × 11
Set 3: 137 lbs × 10
Set 4: 137 lbs × 9
Set 5: 137 lbs × 10
Note: Slow eccentric. Hoist Roc-It Chest Press

Seated Row (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Set 4: 100 lbs × 11
Set 5: 100 lbs × 10
Note: Star Trac Vertical Row. Slow eccentric

Lat Pulldown (Cable)
Set 1: 115 lbs × 10
Set 2: 100 lbs × 11
Set 3: 100 lbs × 10
Set 4: 100 lbs × 10
Set 5: 100 lbs × 10
Note: Close neutral grip attachment. Pause at the top.

Wrist Roller
Set 1: 20 lbs × 1
Set 2: 20 lbs × 1
Set 3: 20 lbs × 1
Set 4: 20 lbs × 1
Set 5: 20 lbs × 1
Note: Doesn't seem to bother forearm

Workout notes: Being careful during motions to avoid bicep/forearm issue
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Week 1 Monday

Week 1 Monday
Monday 20 Dec 2021, 13:06

Good Morning (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6
Note: Maybe RIR 4-5

Back Extension
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 13
Note: Very very easy. RiR 5+

Maybe stick to controlled eccentric and paused at the bottom to keep loads manageable for holding.

Leg Press
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Set 5: 15 lbs × 15

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Standing Calf Raise (Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10
Set 3: 315 lbs × 10
Set 4: 315 lbs × 10
Set 5: 315 lbs × 10

Workout notes: Going light to recover from the BJJ competition on Saturday. Plan to go heavy next week.
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Week 4 Friday (Monday)

Week 4 Friday
Monday 13 Dec 2021, 14:21

Chin Up
Set 1: (+65 lbs) × 8
Set 2: (+65 lbs) × 8
Set 3: (+65 lbs) × 8
Note: Add weight week 4

Chest Fly (Dumbbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 19
Set 3: 32 lbs × 15
Note: Add reps or weight in week 4.

Face Pull (Cable)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13
Note: Add weight week 4

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11
Note: Add reps week 4

Neck Curl
Set 1: 50 lbs × 30
Set 2: 50 lbs × 22
Set 3: 50 lbs × 22
Note: Using Hoist cable cross. Using the ear hoops and strap. Highest cable setting, looking away.
Note: Stay at 50 week 4 and add reps

Neck Extension
Set 1: 60 lbs × 27
Set 2: 60 lbs × 21
Set 3: 60 lbs × 18
Note: Hoist cable cross. Using hanging hoops and strap. Low cable setting, looking towards.
Note: Add reps at 60 week 4.

Standing Calf Raise (Dumbbell)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 15
Note: With dip belt

Workout notes: performed on Monday
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Week 4 Thursday

Week 4 Thursday
Thursday 9 Dec 2021, 15:42

Good Morning (Barbell)
Set 1: 305 lbs × 8
Set 2: 305 lbs × 8
Set 3: 305 lbs × 8 @ 8.5
Note: Week 4 add weight. Small amount.

Leg Press
Set 1: 345 lbs × 20
Set 2: 345 lbs × 18
Note: Week 4 add weight. Small amount.
Note: Three breathing breaks set 1. 

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Week 4 add reps.

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 16
Set 3: 115 lbs × 13
Set 4: 115 lbs × 11
Note: Week 4 add weight.

Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note:  Copy Tuesday weight.

with Strong
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Week 4 Wednesday

Week 4 Wednesday
Wednesday 8 Dec 2021, 13:43

Bent Over Row (Barbell)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 13
Set 3: 165 lbs × 10
Note: Week 4 increase weight
Note: Took 1-2 break to reset mid set

Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9
Note: Week 4 add reps. Stay at lighter weight to improve bar path.

Bench Press (Dumbbell)
Set 1: 80 lbs × 16 @ 8.5
Set 2: 80 lbs × 15 @ 9.5
Note: Week 4 add rep(s).

Upright Row (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Week 4 add weight.

Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue

with Strong
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Week 4 Tuesday

Week 4 Tuesday
Tuesday 7 Dec 2021, 15:43

Squat (Barbell)
Set 1: 325 lbs × 6
Set 2: 325 lbs × 6
Set 3: 325 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount. 

Leg Press
Set 1: 385 lbs × 12
Set 2: 385 lbs × 9
Note: Maintain weight week 4 or 5lb only.

Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 7 reps
Note: Add reps and reduce assistance.
Note: No ball, lightly assisted eccentric and heavily assisted concentric

Standing Calf Raise (Machine)
Set 1: 350 lbs × 13
Set 2: 350 lbs × 10
Set 3: 350 lbs × 9
Set 4: 350 lbs × 8
Note: Increase weight week 4

Wrist Roller
Set 1: 45 lbs × 1
Set 2: 45 lbs × 1
Set 3: 45 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.

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Week 4 Monday

Week 4 Monday
Monday 6 Dec 2021, 14:40

Face Pull (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 14
Set 3: 150 lbs × 121
Note: Week 4 more weight.

Incline Chest Press (Machine)
Set 1: 160 lbs × 12 @ 10.0
Set 2: 160 lbs × 10
Set 3: 160 lbs × 8 @ 10.0
Note: Week 4 more weight

Front Raise (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 12
Set 3: 40 lbs × 17
Note: Week 4 more weight.
Note: Lighter ROM significantly better

Lat Pulldown (Cable)
Set 1: 130 lbs × 17
Set 2: 130 lbs × 15
Set 3: 130 lbs × 11 @ 10.0
Note: Week 4 repeat weight. Increase reps.

Chest Dip
Set 1: 12 reps
Set 2: 11 reps
Note: Skullcrusher bothering left forearm at the bottom of the movement.

Neck Curl
Set 1: 27 lbs × 23
Set 2: 27 lbs × 17
Set 3: 27 lbs × 15
Note: Using neck harness and FreeMotion cable machine. Machine is 3.3lb increments.

Neck Extension
Set 1: 40 lbs × 22
Set 2: 40 lbs × 14
Set 3: 40 lbs × 14
Note: Using neck harness and FreeMotion cable machine

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Week 3 Friday

Week 3 Friday
Friday 3 Dec 2021, 15:59

Chin Up
Set 1: (+55 lbs) × 8
Set 2: (+55 lbs) × 8
Set 3: (+55 lbs) × 8
Note: Add weight week 4

Chest Fly (Dumbbell)
Set 1: 30 lbs × 22
Set 2: 30 lbs × 20
Set 3: 30 lbs × 17
Note: Add reps or weight in week 4.

Face Pull (Cable)
Set 1: 145 lbs × 17
Set 2: 145 lbs × 15
Set 3: 145 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11

Neck Curl
Set 1: 40 lbs × 32
Set 2: 50 lbs × 20
Set 3: 50 lbs × 18
Note: Using Hoist cable cross. Using the ear hoops and strap. Highest cable setting, looking away.

Neck Extension
Set 1: 60 lbs × 25
Set 2: 60 lbs × 20
Set 3: 60 lbs × 17
Note: Hoist cable cross. Using hanging hoops and strap. Low cable setting, looking towards.

with Strong
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Week 3 Thursday

Week 3 Thursday
Thursday 2 Dec 2021, 14:16

Good Morning (Barbell)
Set 1: 295 lbs × 8
Set 2: 295 lbs × 8
Set 3: 295 lbs × 8 @ 10.0
Note: Week 4 add weight. Small amount.

Leg Press
Set 1: 335 lbs × 20
Set 2: 335 lbs × 18
Note: Week 4 add weight. Small amount.
Note: Many times locked out to breath mid set.

Hanging Leg Raise
Set 1: 16 reps
Set 2: 13 reps
Set 3: 10 reps
Note: Continuing with these to finish the mesocycle.
Note: Week 4 add reps.

Seated Calf Raise (Plate Loaded)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 16
Set 3: 110 lbs × 13
Set 4: 110 lbs × 13
Note: Week 4 add weight.

Wrist Roller
Set 1: 42.5 lbs × 1
Set 2: 42.5 lbs × 1
Set 3: 42.5 lbs × 1
Note:  Copy Tuesday weight.

with Strong
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Week 3 Wednesday

Week 3 Wednesday
Wednesday 1 Dec 2021, 14:46

Bent Over Row (Barbell)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 13
Set 3: 160 lbs × 11
Note: Week 4 increase weight

Incline Bench Press (Barbell)
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
Note: Still getting used to the motion. Try seat level 2-3, middle finger on marks. Worked pretty well in week 1. Bring bar to clavicles or right under?
Note: Week 4 add reps. Stay at lighter weight to improve bar path.

Bench Press (Dumbbell)
Set 1: 80 lbs × 15 @ 8.5
Set 2: 80 lbs × 14 @ 9.0
Note: Week 4 add rep(s).

Upright Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12
Note: Week 4 add weight.

Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 10 reps
Note: Replacement to avoid brachioradialis issue

with Strong
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