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
with Strong
https://strong.app.link/VW55PRxmMlb
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
with Strong
https://strong.app.link/VW55PRxmMlb
