Deload Session

Deload Session
Thursday 29 Dec 2022, 15:07

Shrug (Smith Machine)
Set 1: 135 lbs × 20
Set 2: 225 lbs × 16
Set 3: 225 lbs × 16

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Note: Leaning to increase ROM at the bottom

Neck Extension (Harness)
Set 1: 60 lbs × 20
Set 2: 60 lbs × 20

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

Week 5 Session 6

Week 5 Session 6
Tuesday 27 Dec 2022, 13:40

Standing Calf Raise (Dumbbell)
Set 1: 32.5 lbs × 20
Set 2: 32.5 lbs × 19 [Drop Set]
Set 3: 32.5 lbs × 19
Set 4: 32.5 lbs × 15
Note: Single leg

Seated Row (Cable)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 16
Set 3: 160 lbs × 15
Set 4: 160 lbs × 13

Lat Pulldown (Cable)
Set 1: 165 lbs × 17
Set 2: 165 lbs × 15
Set 3: 165 lbs × 12
Note: Neutral grip

Shrug (Dumbbell)
Set 1: 90 lbs × 24
Set 2: 90 lbs × 24
Set 3: 90 lbs × 23
Set 4: 90 lbs × 21
Note: Skipped to pick up Domino's medication

Bicep Curl (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 20
Set 3: 65 lbs × 19
Set 4: 65 lbs × 16
Note: EZ bar

Cossack Squat (Barbell)
Set 1: 45 lbs × 0
Set 2: 45 lbs × 0
Set 3: 45 lbs × 0
Note: Try split slides

with Strong
https://strong.app.link/ZT2QUhO76vb 

Week 5 Session 5

Week 5 Session 5
Monday 26 Dec 2022, 11:22

Incline Bench Press (Smith Machine)
Set 1: 135 lbs × 20
Set 2: 135 lbs × 18
Set 3: 135 lbs × 17
Set 4: 135 lbs × 15
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Cable)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Set 4: 25 lbs × 13
Note: Single arm

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 13
Set 4: 30 lbs × 11
Note: Myo-rep

Chest Press (Machine)
Set 1: 209 lbs × 16
Set 2: 209 lbs × 11
Set 3: 209 lbs × 14
Set 4: 209 lbs × 9

Back Extension
Set 1: (+70 lbs) × 21
Set 2: (+70 lbs) × 20
Set 3: (+70 lbs) × 19
Set 4: (+70 lbs) × 19

Skullcrusher (Barbell)
Set 1: 70 lbs × 22
Set 2: 70 lbs × 16
Set 3: 70 lbs × 18
Set 4: 70 lbs × 13

Workout notes: A little rushed. Didn't take enough rest on a couple sets.
with Strong
https://strong.app.link/OolLW2Gg5vb 

Week 5 Session 4

Week 5 Session 4
Saturday 24 Dec 2022, 07:48

Standing Calf Raise (Machine)
Set 1: 290 lbs × 19
Set 2: 290 lbs × 17
Set 3: 290 lbs × 15
Set 4: 290 lbs × 12

Wrist Curl (Barbell)
Set 1: 55 lbs × 29
Set 2: 55 lbs × 27
Set 3: 55 lbs × 23
Set 4: 55 lbs × 23

Leg Press
Set 1: 450 lbs × 13
Set 2: 450 lbs × 12
Set 3: 450 lbs × 10

Squat (Barbell)
Set 1: 285 lbs × 10
Set 2: 285 lbs × 10
Set 3: 285 lbs × 10

Cable Crunch
Set 1: 95 lbs × 0
Set 2: 95 lbs × 0
Set 3: 95 lbs × 0
Set 4: 95 lbs × 0
Note: Skipping just in case.

Neck Extension (Harness)
Set 1: 70 lbs × 29
Set 2: 70 lbs × 25
Set 3: 70 lbs × 23
Set 4: 70 lbs × 17

with Strong
https://strong.app.link/cXu0mKpF1vb 

Week 5 Session 3

Week 5 Session 3
Friday 23 Dec 2022, 14:26

Seated Calf Raise (Plate Loaded)
Set 1: 145 lbs × 20
Set 2: 145 lbs × 18
Set 3: 145 lbs × 17
Set 4: 145 lbs × 14

Pull Up
Set 1: (+60 lbs) × 10
Set 2: (+60 lbs) × 9
Set 3: (+60 lbs) × 8
Set 4: (+60 lbs) × 6

Chest-Supported Row (Machine)
Set 1: 115 lbs × 16
Set 2: 115 lbs × 14
Set 3: 115 lbs × 13
Set 4: 115 lbs × 11
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Set 4: 75 lbs × 11

Copenhagen Raise
Set 1: (+35 lbs) × 19
Set 2: (+35 lbs) × 18
Set 3: (+35 lbs) × 17

Shrug (Dumbbell)
Set 1: 90 lbs × 24
Set 2: 90 lbs × 24
Set 3: 90 lbs × 23
Set 4: 90 lbs × 21

with Strong
https://strong.app.link/4azx1smv0vb 

Week 5 Session 2

Week 5 Session 2
Thursday 22 Dec 2022, 13:37

Incline Bench Press (Smith Machine)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 16
Set 3: 145 lbs × 15
Set 4: 145 lbs × 14
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 19
Set 3: 15 lbs × 17
Set 4: 15 lbs × 16
Note: Chest-supported

Upright Row (Smith)
Set 1: 95 lbs × 17
Set 2: 95 lbs × 17
Set 3: 95 lbs × 16
Set 4: 95 lbs × 16
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 17
Set 3: 190 lbs × 14
Set 4: 190 lbs × 12

Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 6 reps

Skullcrusher (Barbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 12
Set 4: 80 lbs × 9

Workout notes: two days post-vaccine and Left side pec (probably) injury. Will modify as needed.

Incline is okay with elbow flare.
Machine press is okay.
with Strong
https://strong.app.link/L6mRH8XJYvb 

Week 5 Session 1

Week 5 Session 1
Tuesday 20 Dec 2022, 13:39

Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 11
Set 3: 315 lbs × 11
Set 4: 315 lbs × 11

Squat (Machine)
Set 1: 460 lbs × 8
Set 2: 460 lbs × 7

Leg Press
Set 1: 415 lbs × 15
Set 2: 415 lbs × 15
Set 3: 415 lbs × 13
Note: Myo reps

Wrist Curl (Barbell)
Set 1: 75 lbs × 24
Set 2: 75 lbs × 23
Set 3: 75 lbs × 21
Set 4: 75 lbs × 19

Cable Crunch
Set 1: 105 lbs × 18
Set 2: 105 lbs × 17
Set 3: 105 lbs × 15
Set 4: 105 lbs × 12
Note: Standing

Neck Extension (Harness)
Set 1: 70 lbs × 28
Set 2: 70 lbs × 24
Set 3: 70 lbs × 19
Set 4: 70 lbs × 16

Shrug (Dumbbell)
Set 1: 85 lbs × 30
Set 2: 85 lbs × 28
Set 3: 85 lbs × 26
Set 4: 85 lbs × 24

with Strong
https://strong.app.link/JM55v9rrVvb 

Week 4 Session 6

Week 4 Session 6
Monday 19 Dec 2022, 13:22

Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 19
Set 3: 30 lbs × 19
Set 4: 30 lbs × 15
Note: Single leg

Seated Row (Cable)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 16
Set 3: 155 lbs × 15
Set 4: 155 lbs × 13

Lat Pulldown (Cable)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 14
Set 3: 165 lbs × 12
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 19
Set 3: 65 lbs × 18
Set 4: 65 lbs × 16
Note: EZ bar

Shrug (Dumbbell)
Set 1: 85 lbs × 0
Set 2: 85 lbs × 0
Set 3: 85 lbs × 0
Set 4: 85 lbs × 0
Note: Skipped to pick up Domino's medication

Cossack Squat (Barbell)
Set 1: 45 lbs × 16
Set 2: 45 lbs × 16
Set 3: 45 lbs × 16

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

Week 4 Session 5

Week 4 Session 5
Friday 16 Dec 2022, 14:20

Incline Bench Press (Smith Machine)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 19
Set 3: 125 lbs × 18
Set 4: 125 lbs × 16
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 14
Set 3: 30 lbs × 12
Set 4: 30 lbs × 11

Reverse Fly (Cable)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 18
Set 3: 20 lbs × 17
Set 4: 20 lbs × 15
Note: Single arm

Chest Press (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 13
Set 3: 209 lbs × 13
Set 4: 209 lbs × 11

Back Extension
Set 1: (+70 lbs) × 20
Set 2: (+70 lbs) × 19
Set 3: (+70 lbs) × 19
Set 4: (+70 lbs) × 18

Skullcrusher (Barbell)
Set 1: 70 lbs × 21
Set 2: 70 lbs × 20
Set 3: 70 lbs × 17
Set 4: 70 lbs × 15

with Strong
https://strong.app.link/B0UW3NvOOvb 

Week 4 Session 4

Week 4 Session 4
Thursday 15 Dec 2022, 15:00

Standing Calf Raise (Machine)
Set 1: 290 lbs × 18
Set 2: 290 lbs × 16
Set 3: 290 lbs × 14
Set 4: 290 lbs × 11

Leg Press
Set 1: 440 lbs × 13
Set 2: 440 lbs × 12
Set 3: 440 lbs × 10

Squat (Barbell)
Set 1: 275 lbs × 10
Set 2: 275 lbs × 10
Set 3: 275 lbs × 9

Wrist Curl (Barbell)
Set 1: 55 lbs × 28
Set 2: 55 lbs × 26
Set 3: 55 lbs × 22
Set 4: 55 lbs × 22

Cable Crunch
Set 1: 95 lbs × 20
Set 2: 95 lbs × 18
Set 3: 95 lbs × 16
Set 4: 95 lbs × 14

Neck Extension (Harness)
Set 1: 66 lbs × 30
Set 2: 66 lbs × 28
Set 3: 66 lbs × 26
Set 4: 66 lbs × 23

with Strong
https://strong.app.link/N65JSXRdNvb 

Week 4 Session 3

Week 4 Session 3
Wednesday 14 Dec 2022, 14:39

Seated Calf Raise (Plate Loaded)
Set 1: 140 lbs × 20
Set 2: 140 lbs × 18
Set 3: 140 lbs × 17
Set 4: 140 lbs × 14

Pull Up
Set 1: (+55 lbs) × 11
Set 2: (+55 lbs) × 9
Set 3: (+55 lbs) × 8
Set 4: (+55 lbs) × 6

Chest-Supported Row (Machine)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 13
Set 3: 115 lbs × 12
Set 4: 115 lbs × 10
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 17
Set 2: 75 lbs × 13
Set 3: 75 lbs × 13
Set 4: 75 lbs × 10

Copenhagen Raise
Set 1: (+32.5 lbs) × 19
Set 2: (+32.5 lbs) × 19
Set 3: (+32.5 lbs) × 17

Shrug (Dumbbell)
Set 1: 90 lbs × 23
Set 2: 90 lbs × 23
Set 3: 90 lbs × 22
Set 4: 90 lbs × 20

with Strong
https://strong.app.link/1dBOATWwLvb 

Week 4 Session 2

Week 4 Session 2
Tuesday 13 Dec 2022, 13:13

Incline Bench Press (Smith Machine)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14
Set 4: 145 lbs × 13
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 19
Set 2: 15 lbs × 18
Set 3: 15 lbs × 16
Set 4: 15 lbs × 15
Note: Chest-supported

Upright Row (Smith)
Set 1: 95 lbs × 16
Set 2: 95 lbs × 16
Set 3: 95 lbs × 15
Set 4: 95 lbs × 14
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 18
Set 3: 185 lbs × 15
Set 4: 185 lbs × 13

Nordic Curl
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps

Skullcrusher (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 9

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

Week 4 Session 1

Week 4 Session 1
Monday 12 Dec 2022, 14:15

Standing Calf Raise (Machine)
Set 1: 310 lbs × 12
Set 2: 310 lbs × 11
Set 3: 310 lbs × 11
Set 4: 310 lbs × 11

Squat (Machine)
Set 1: 450 lbs × 8 @ 9.0
Set 2: 450 lbs × 7

Leg Press
Set 1: 405 lbs × 15
Set 2: 405 lbs × 15
Set 3: 405 lbs × 13

Wrist Curl (Barbell)
Set 1: 75 lbs × 23
Set 2: 75 lbs × 22
Set 3: 75 lbs × 20
Set 4: 75 lbs × 18

Neck Extension (Harness)
Set 1: 62 lbs × 33
Set 2: 62 lbs × 31
Set 3: 62 lbs × 28
Set 4: 62 lbs × 26

Cable Crunch
Set 1: 105 lbs × 17
Set 2: 105 lbs × 16
Set 3: 105 lbs × 14
Set 4: 105 lbs × 11
Note: Standing

with Strong
https://strong.app.link/vvwgJz7aIvb 

Week 3 Session 6

Week 3 Session 6
Sunday 11 Dec 2022, 07:38

Standing Calf Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 17
Set 4: 27.5 lbs × 15
Note: Single leg

Seated Row (Cable)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 14
Set 4: 155 lbs × 12

Lat Pulldown (Cable)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 13
Set 3: 165 lbs × 12
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 18
Set 3: 65 lbs × 17
Set 4: 65 lbs × 16
Note: EZ bar

Shrug (Dumbbell)
Set 1: 85 lbs × 29
Set 2: 85 lbs × 27
Set 3: 85 lbs × 25
Set 4: 85 lbs × 23

Cossack Squat
Set 1: (+25 lbs) × 20
Note: Replacement for adductor machine because it's broken.

Cossack Squat (Barbell)
Set 1: 45 lbs × 16
Set 2: 45 lbs × 12

with Strong
https://strong.app.link/8sl3E8B1Fvb 

Week 3 Session 5

Week 3 Session 5
Friday 9 Dec 2022, 13:55

Incline Bench Press (Smith Machine)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 19
Set 3: 115 lbs × 19
Set 4: 115 lbs × 17

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12
Set 4: 30 lbs × 11

Chest Press (Machine)
Set 1: 209 lbs × 14
Set 2: 209 lbs × 13
Set 3: 209 lbs × 12
Set 4: 209 lbs × 10

Reverse Fly (Cable)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 17
Set 3: 20 lbs × 16
Set 4: 20 lbs × 15
Note: Single arm

Skullcrusher (Barbell)
Set 1: 70 lbs × 20
Set 2: 70 lbs × 19
Set 3: 70 lbs × 18
Set 4: 70 lbs × 13

Back Extension
Set 1: (+60 lbs) × 21
Set 2: (+60 lbs) × 20
Set 3: (+60 lbs) × 20
Set 4: (+60 lbs) × 19

with Strong
https://strong.app.link/m6XpSA2bDvb 

Week 3 Session 4

Week 3 Session 4
Thursday 8 Dec 2022, 14:07

Standing Calf Raise (Machine)
Set 1: 280 lbs × 18
Set 2: 280 lbs × 16
Set 3: 280 lbs × 14
Set 4: 280 lbs × 11

Leg Press
Set 1: 430 lbs × 13
Set 2: 430 lbs × 12
Set 3: 430 lbs × 10

Squat (Barbell)
Set 1: 265 lbs × 10
Set 2: 265 lbs × 10
Set 3: 265 lbs × 9

Wrist Curl (Barbell)
Set 1: 55 lbs × 27
Set 2: 55 lbs × 25
Set 3: 55 lbs × 22
Set 4: 55 lbs × 21

Cable Crunch
Set 1: 90 lbs × 20
Set 2: 90 lbs × 18
Set 3: 90 lbs × 16
Set 4: 90 lbs × 15

Neck Extension (Harness)
Set 1: 60 lbs × 30
Set 2: 60 lbs × 29
Set 3: 60 lbs × 25
Set 4: 60 lbs × 15

with Strong
https://strong.app.link/x7cYtDFxBvb 

Week 3 Session 3

Week 3 Session 3
Tuesday 6 Dec 2022, 13:36

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 20
Set 2: 135 lbs × 18
Set 3: 135 lbs × 17
Set 4: 135 lbs × 14

Pull Up
Set 1: (+50 lbs) × 11
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 9
Set 4: (+50 lbs) × 7

Chest-Supported Row (Machine)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 14
Set 3: 110 lbs × 12
Set 4: 110 lbs × 10
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 12
Set 3: 75 lbs × 12
Set 4: 75 lbs × 9

Copenhagen Raise
Set 1: (+30 lbs) × 19
Set 2: (+30 lbs) × 19
Set 3: (+30 lbs) × 18

Shrug (Dumbbell)
Set 1: 90 lbs × 22
Set 2: 90 lbs × 22
Set 3: 90 lbs × 21
Set 4: 90 lbs × 20

with Strong
https://strong.app.link/zAjJ7Kjayvb 

Week 3 Session 2

Week 3 Session 2
Monday 5 Dec 2022, 14:37

Incline Bench Press (Smith Machine)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 14
Set 4: 135 lbs × 12
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 18
Set 2: 15 lbs × 17
Set 3: 15 lbs × 16
Set 4: 15 lbs × 14
Note: Chest-supported

Upright Row (Smith)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 14
Set 4: 95 lbs × 13
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 180 lbs × 20
Set 2: 180 lbs × 18
Set 3: 180 lbs × 15
Set 4: 180 lbs × 13

Nordic Curl
Set 1: 10 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 5 reps

Skullcrusher (Barbell)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 12
Set 3: 75 lbs × 11
Set 4: 75 lbs × 9

with Strong
https://strong.app.link/OR8EtAazwvb 

Week 3 Session 1

Week 3 Session 1
Saturday 3 Dec 2022, 08:15

Standing Calf Raise (Machine)
Set 1: 305 lbs × 12
Set 2: 305 lbs × 11
Set 3: 305 lbs × 11
Set 4: 305 lbs × 11

Squat (Machine)
Set 1: 440 lbs × 8 @ 10.0
Set 2: 440 lbs × 6

Leg Press
Set 1: 395 lbs × 15
Set 2: 395 lbs × 15
Set 3: 395 lbs × 15

Wrist Curl (Barbell)
Set 1: 75 lbs × 22
Set 2: 75 lbs × 20
Set 3: 75 lbs × 19
Set 4: 75 lbs × 15

Neck Extension (Harness)
Set 1: 60 lbs × 29
Set 2: 60 lbs × 29
Set 3: 60 lbs × 10
Set 4: 60 lbs × 5
Note: Last two rest pause for time reasons

Cable Crunch
Set 1: 100 lbs × 17
Set 2: 100 lbs × 16
Set 3: 100 lbs × 15
Set 4: 100 lbs × 12
Note: Standing

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

Week 2 Session 6

Week 2 Session 6
Thursday 1 Dec 2022, 15:08

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 18
Set 3: 25 lbs × 17
Set 4: 25 lbs × 15
Note: Single leg

Seated Row (Cable)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 14
Set 4: 150 lbs × 12

Lat Pulldown (Cable)
Set 1: 165 lbs × 14
Set 2: 165 lbs × 12
Set 3: 165 lbs × 11
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 17
Set 3: 65 lbs × 16
Set 4: 65 lbs × 15
Note: EZ bar

Shrug (Dumbbell)
Set 1: 85 lbs × 28
Set 2: 85 lbs × 26
Set 3: 85 lbs × 24
Set 4: 85 lbs × 22

Hip Adductor (Machine)
Set 1: 225 lbs × 0
Set 2: 225 lbs × 0
Set 3: 225 lbs × 0
Set 4: 225 lbs × 0
Note: Machine out of order.

with Strong
https://strong.app.link/s8ksti6Wpvb 

Week 2 Session 5

Week 2 Session 5
Wednesday 30 Nov 2022, 13:06

Incline Bench Press (Smith Machine)
Set 1: 105 lbs × 20
Set 2: 105 lbs × 19
Set 3: 105 lbs × 19
Set 4: 105 lbs × 17

Chest Press (Machine)
Set 1: 209 lbs × 13
Set 2: 209 lbs × 12
Set 3: 209 lbs × 11
Set 4: 209 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 14
Set 2: 30 lbs × 13
Set 3: 30 lbs × 11
Set 4: 30 lbs × 10

Back Extension
Set 1: (+55 lbs) × 21
Set 2: (+55 lbs) × 20
Set 3: (+55 lbs) × 20
Set 4: (+55 lbs) × 18

Reverse Fly (Cable)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 16
Set 3: 20 lbs × 15
Set 4: 20 lbs × 15
Note: Single arm

Skullcrusher (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 20
Set 3: 65 lbs × 19
Set 4: 65 lbs × 15

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

Week 2 Session 4

Week 2 Session 4
Tuesday 29 Nov 2022, 14:56

Standing Calf Raise (Machine)
Set 1: 270 lbs × 18
Set 2: 270 lbs × 16
Set 3: 270 lbs × 14
Set 4: 270 lbs × 11

Leg Press
Set 1: 415 lbs × 13
Set 2: 415 lbs × 12
Set 3: 415 lbs × 12

Squat (Barbell)
Set 1: 255 lbs × 10
Set 2: 255 lbs × 10
Set 3: 255 lbs × 8

Cable Crunch
Set 1: 90 lbs × 19
Set 2: 90 lbs × 17
Set 3: 90 lbs × 15
Set 4: 90 lbs × 14

Neck Extension (Harness)
Set 1: 58 lbs × 30
Set 2: 58 lbs × 27
Set 3: 58 lbs × 25
Set 4: 58 lbs × 24

Wrist Curl (Barbell)
Set 1: 55 lbs × 26
Set 2: 55 lbs × 23
Set 3: 55 lbs × 19
Set 4: 55 lbs × 18

with Strong
https://strong.app.link/uf9C78EDmvb 

Week 2 Session 3

Week 2 Session 3
Monday 28 Nov 2022, 13:40

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 19
Set 2: 135 lbs × 17
Set 3: 135 lbs × 16
Set 4: 135 lbs × 13

Pull Up
Set 1: (+50 lbs) × 10
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 8
Set 4: (+50 lbs) × 6

Chest-Supported Row (Machine)
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 10
Set 4: 110 lbs × 9
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 11
Set 3: 75 lbs × 11
Set 4: 75 lbs × 9

Shrug (Dumbbell)
Set 1: 90 lbs × 21
Set 2: 90 lbs × 21
Set 3: 90 lbs × 21
Set 4: 90 lbs × 19
Note: Hard on right wrist and thumb

Copenhagen Raise
Set 1: (+27.5 lbs) × 19
Set 2: (+27.5 lbs) × 19
Set 3: (+27.5 lbs) × 17

with Strong
https://strong.app.link/dO9hKcIYkvb 

Week 2 Session 2

Week 2 Session 2
Sunday 27 Nov 2022, 07:54

Incline Bench Press (Smith Machine)
Set 1: 125 lbs × 16
Set 2: 125 lbs × 15
Set 3: 125 lbs × 14
Set 4: 125 lbs × 13
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Upright Row (Smith)
Set 1: 105 lbs × 12
Set 2: 95 lbs × 14
Set 3: 95 lbs × 13
Set 4: 95 lbs × 12
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 17
Set 2: 15 lbs × 16
Set 3: 15 lbs × 14
Set 4: 15 lbs × 12
Note: Chest-supported

Chest Press (Machine)
Set 1: 180 lbs × 19
Set 2: 180 lbs × 17
Set 3: 180 lbs × 14
Set 4: 180 lbs × 12

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 8 reps
Set 4: 6 reps

Skullcrusher (Barbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Set 4: 75 lbs × 7

with Strong
https://strong.app.link/vacdCX4Nivb 

Week 2 Session 1

Week 2 Session 1
Friday 25 Nov 2022, 11:21

Standing Calf Raise (Machine)
Set 1: 305 lbs × 11
Set 2: 305 lbs × 10
Set 3: 305 lbs × 10
Set 4: 305 lbs × 10

Squat (Machine)
Set 1: 425 lbs × 8
Set 2: 425 lbs × 8

Leg Press
Set 1: 385 lbs × 15
Set 2: 385 lbs × 15
Set 3: 385 lbs × 15

Neck Extension (Harness)
Set 1: 55 lbs × 32
Set 2: 55 lbs × 29
Set 3: 55 lbs × 26
Set 4: 55 lbs × 25

Wrist Curl (Barbell)
Set 1: 65 lbs × 25
Set 2: 65 lbs × 21
Set 3: 65 lbs × 17
Set 4: 65 lbs × 15

Cable Crunch
Set 1: 100 lbs × 16
Set 2: 100 lbs × 15
Set 3: 100 lbs × 14
Set 4: 100 lbs × 12
Note: Standing

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

Week 1 Session 6

Week 1 Session 6
Wednesday 23 Nov 2022, 13:40

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16
Note: Single leg

Seated Row (Cable)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14

Lat Pulldown (Cable)
Set 1: 165 lbs × 13
Set 2: 165 lbs × 12
Set 3: 165 lbs × 10
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 16
Set 3: 65 lbs × 15
Note: EZ bar

Shrug (Dumbbell)
Set 1: 80 lbs × 30
Set 2: 80 lbs × 2
Set 3: 80 lbs × 25

Hip Adductor (Machine)
Set 1: 225 lbs × 18
Set 2: 225 lbs × 16
Set 3: 225 lbs × 16

with Strong
https://strong.app.link/zTR5j4iFcvb 

Week 1 Session 4

Week 1 Session 4
Tuesday 22 Nov 2022, 14:15

Standing Calf Raise (Machine)
Set 1: 260 lbs × 18
Set 2: 260 lbs × 16
Set 3: 260 lbs × 14

Leg Press
Set 1: 405 lbs × 13
Set 2: 405 lbs × 12

Squat (Barbell)
Set 1: 245 lbs × 10
Set 2: 245 lbs × 10

Cable Crunch
Set 1: 90 lbs × 18
Set 2: 90 lbs × 16
Set 3: 90 lbs × 14

Neck Extension (Harness)
Set 1: 55 lbs × 30
Set 2: 55 lbs × 27
Set 3: 55 lbs × 25

Wrist Curl (Barbell)
Set 1: 55 lbs × 25
Set 2: 55 lbs × 22
Set 3: 55 lbs × 17

Side Split (Stretch)
Set 1: 3 reps
Set 2: 3 reps

Warrior Lunge (Stretch)
Set 1: 3 reps
Set 2: 3 reps

with Strong
https://strong.app.link/P6vC3KcXavb 

Week 1 Session 5 Modified

Modified Week 1 Session 5 (Press Focus)
Saturday 19 Nov 2022, 10:07

Chest Press (Machine)
Set 1: 100 lbs × 19
Set 2: 100 lbs × 18
Set 3: 100 lbs × 18
Set 4: 100 lbs × 16
Set 5: 100 lbs × 15
Set 6: 100 lbs × 14
Note: First half regular, second half trying to mimic incline height as Smith substitute

Seated Leg Curl (Machine)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 14
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12

Reverse Fly (Cable)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 17

Workout notes: DC hotel
Workout notes:  all different machines
with Strong
https://strong.app.link/zC4jVgmr5ub 

Week 1 Session 3

Week 1 Session 3
Wednesday 16 Nov 2022, 14:52

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 16
Set 3: 135 lbs × 15

Pull Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 8

Chest-Supported Row (Machine)
Set 1: 110 lbs × 13
Set 2: 110 lbs × 11
Set 3: 110 lbs × 9
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 10
Set 3: 75 lbs × 10

Shrug (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 20
Note: Hard on right wrist and thumb

Copenhagen Raise
Set 1: (+25 lbs) × 19
Set 2: (+25 lbs) × 19
Set 3: (+25 lbs) × 19

with Strong
https://strong.app.link/QSPn6v320ub 

Week 1 Session 2

Week 1 Session 2
Tuesday 15 Nov 2022, 13:40

Incline Bench Press (Smith Machine)
Set 1: 115 lbs × 16
Set 2: 115 lbs × 15
Set 3: 115 lbs × 14
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Upright Row (Smith)
Set 1: 95 lbs × 14
Set 2: 95 lbs × 13
Set 3: 95 lbs × 11
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 16
Set 3: 180 lbs × 13

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 14
Set 3: 15 lbs × 13
Note: Chest-supported 30 degrees

Skullcrusher (Barbell)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 11
Set 3: 75 lbs × 9

with Strong
https://strong.app.link/ICNE1S9iZub 

Week 1 Session 1

Week 1 Session 1
Monday 14 Nov 2022, 14:04

Standing Calf Raise (Machine)
Set 1: 305 lbs × 10
Set 2: 305 lbs × 9
Set 3: 305 lbs × 9

Squat (Machine)
Set 1: 360 lbs × 11
Set 2: 405 lbs × 10

Leg Press
Set 1: 360 lbs × 15
Set 2: 360 lbs × 15

Cable Crunch
Set 1: 100 lbs × 15
Set 2: 100 lbs × 12
Set 3: 100 lbs × 11
Note: Standing

Neck Extension (Harness)
Set 1: 53 lbs × 30
Set 2: 53 lbs × 27
Set 3: 53 lbs × 267

Wrist Curl (Barbell)
Set 1: 55 lbs × 25
Set 2: 55 lbs × 20
Set 3: 55 lbs × 15

with Strong
https://strong.app.link/c2e6wcWEXub 

Deload Session

Deload Session
Wednesday 9 Nov 2022, 13:24

Incline Bench Press (Smith Machine)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Set 3: 115 lbs × 11
Note: Pretend Smith bar weighs 45

Workout notes: ultra light on the lower back
with Strong
https://strong.app.link/JejOA0doPub 

Deload Session 1

Deload Session 1
Tuesday 8 Nov 2022, 14:04

Standing Calf Raise (Machine)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6

Squat (Machine)
Set 1: 440 lbs × 5
Set 2: 440 lbs × 5

Leg Press
Set 1: 270 lbs × 6
Set 2: 270 lbs × 6

Warrior Lunge (Stretch)
Set 1: 3 reps
Set 2: 3 reps

Side Split (Stretch)
Set 1: 3 reps
Set 2: 3 reps

Cable Crunch
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10

Neck Extension (Harness)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15

Wrist Curl (Barbell)
Set 1: 45 lbs × 15
Set 2: 45 lbs × 15

Workout notes: lower back sore and tired
with Strong
https://strong.app.link/c2KN5NGINub 

Week 5 Session 6

Week 5 Session 6 (Mass)
Saturday 5 Nov 2022, 10:32

Lateral Raise (Cable)
Set 1: 15 lbs × 17
Set 2: 15 lbs × 17
Set 3: 15 lbs × 16
Set 4: 15 lbs × 16
Note: 15-20
Note: Using handle.

Copenhagen Raise
Set 1: (+25 lbs) × 19
Set 2: (+25 lbs) × 19
Set 3: (+25 lbs) × 18
Set 4: (+25 lbs) × 17
Note: 15-20

Face Pull (Cable)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 17
Set 3: 75 lbs × 15
Set 4: 75 lbs × 14
Note: 10-15
Note: More like a cable rear delt row

Neck Extension (Harness)
Set 1: 55 lbs × 32
Set 2: 55 lbs × 25
Set 3: 55 lbs × 23
Set 4: 55 lbs × 19
Set 5: 55 lbs × 19
Note: 20-30

Bicep Curl (Cable)
Set 1: 25 lbs × 17
Note: 10-15
Note: Cuff. Sliding a lot.

with Strong
https://strong.app.link/HmWU8iZpIub 

Week 5 Session 4

Week 5 Session 4 (Mass)
Thursday 3 Nov 2022, 14:19

Calf Press on Leg Press
Set 1: 310 lbs × 11
Set 2: 310 lbs × 10
Set 3: 310 lbs × 10
Set 4: 310 lbs × 10
Set 5: 310 lbs × 10
Note: 6-10
Note: Long pause at bottom

Knee Raise (Captain's Chair)
Set 1: 21 reps
Set 2: 21 reps
Set 3: 20 reps
Set 4: 19 reps
Note: 15-20+
Note: Focus on flexing the torso

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 10
Set 3: 450 lbs × 10
Set 4: 450 lbs × 9
Note: 10-15

Leg Extension (Machine)
Set 1: 140 lbs × 24
Set 2: 140 lbs × 21
Set 3: 140 lbs × 21
Set 4: 140 lbs × 17
Set 5: 140 lbs × 15
Note: 20-30

Shrug (Dumbbell)
Set 1: 80 lbs × 30
Set 2: 80 lbs × 27
Set 3: 80 lbs × 22
Set 4: 80 lbs × 20
Note: 20-30

Chest Press (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 16
Set 3: 180 lbs × 14
Note: 15-20

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

Week 5 Session 5 (Out of Order)

Week 5 Session 5 (Mass) - Out of Order
Wednesday 2 Nov 2022, 13:14

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 19
Set 2: 135 lbs × 19
Set 3: 135 lbs × 18
Set 4: 135 lbs × 17
Set 5: 135 lbs × 15
Note: 15-20

Pull Up
Set 1: (+40 lbs) × 13
Set 2: (+40 lbs) × 12
Set 3: (+40 lbs) × 11
Set 4: (+40 lbs) × 9

Seated Row (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 14
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15
Set 5: 140 lbs × 14
Note: 15-20

Back Extension
Set 1: (+55 lbs) × 21
Set 2: (+55 lbs) × 19
Set 3: (+55 lbs) × 19
Set 4: (+55 lbs) × 18
Set 5: (+55 lbs) × 17
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lbs × 17
Set 2: 70 lbs × 16
Set 3: 70 lbs × 13
Set 4: 70 lbs × 11
Note: Using rope with true weight

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

Week 5 Session 3

Week 5 Session 3 (Mass)
Tuesday 1 Nov 2022, 15:28

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 14
Set 3: 30 lbs × 12
Set 4: 30 lbs × 12
Note: 10-15

Reverse Fly (Cable)
Set 1: 20 lbs × 19
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Set 4: 20 lbs × 15
Note: 10-15

Bicep Curl (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 11
Note: EZ bar
Note: 10-15

Hip Adductor (Machine)
Set 1: 225 lbs × 19
Set 2: 225 lbs × 17
Set 3: 225 lbs × 17
Set 4: 225 lbs × 16
Note: 15-20

Tibialis Curl
Set 1: 47 lbs × 18
Set 2: 47 lbs × 17
Set 3: 47 lbs × 15
Set 4: 47 lbs × 15
Set 5: 47 lbs × 12
Note: 10-15
Note: Single leg

with Strong
https://strong.app.link/HpWsaM06Bub 

Week 5 Session 1

Week 5 Session 1 (Mass)
Monday 31 Oct 2022, 13:59

Standing Calf Raise (Machine)
Set 1: 300 lbs × 13
Set 2: 300 lbs × 12
Set 3: 300 lbs × 11
Set 4: 300 lbs × 11
Set 5: 300 lbs × 10
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 440 lbs × 10
Set 2: 440 lbs × 8
Set 3: 440 lbs × 8
Set 4: 440 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 17
Set 3: 185 lbs × 14
Set 4: 185 lbs × 13
Set 5: 185 lbs × 12
Note: 15-20

Shrug (Trap Bar)
Set 1: 265 lbs × 20
Set 2: 265 lbs × 20
Set 3: 265 lbs × 19
Set 4: 265 lbs × 16
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 20
Set 2: 90 lbs × 19
Set 3: 90 lbs × 17
Set 4: 90 lbs × 14
Note: Standing
Note: 15-20

Chest Press (Machine)
Set 1: 209 lbs × 14
Set 2: 209 lbs × 13
Set 3: 209 lbs × 10
Note: 10-15

Workout notes: hack squats first this session. very tiring
with Strong
https://strong.app.link/168hjTkqAub 

Week 5 Session 2 (Out of order, before #1)

Week 5 Session 2 (Mass) - Before Session 1
Sunday 30 Oct 2022, 09:32

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 21
Set 3: 25 lbs × 20
Set 4: 25 lbs × 19
Set 5: 25 lbs × 17
Note: Single leg
Note: 15-20
Note: Not a great setup in this gym, slipping a little

Lat Pulldown (Cable)
Set 1: 165 lbs × 13
Set 2: 165 lbs × 12
Set 3: 165 lbs × 11
Set 4: 165 lbs × 11
Note: 10-15
Note: Testing a neutral grip for less tricep interference

Nordic Curl
Set 1: 11 reps
Set 2: 11 reps
Set 3: 10 reps
Set 4: 8 reps
Note: 6-10+
Note: Using a GHD. Focused on full hip extension throughout. Has rollers, motion feels a little strange.

Chest-Supported Row (Machine)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 14
Set 3: 105 lbs × 13
Set 4: 105 lbs × 13
Set 5: 105 lbs × 10
Note: 10-15
Note: High T-bar row

Skullcrusher (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 19
Set 3: 65 lbs × 16
Set 4: 65 lbs × 14
Note: 15-20

Neck Extension (Harness)
Set 1: 53 lbs × 35
Set 2: 53 lbs × 27
Set 3: 53 lbs × 19
Set 4: 53 lbs × 18
Set 5: 53 lbs × 17
Note: Pulling from day 3 because I have excess time today.

Workout notes: At Ohio gym
Workout notes:  doing this before day one because I don't have my shoes or belt.
with Strong
https://strong.app.link/CkKKBjZjyub 

Week 4 Session 6

Week 4 Session 6 (Mass)
Thursday 27 Oct 2022, 17:23

Lateral Raise (Cable)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 16
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Note: 15-20
Note: Using handle.

Face Pull (Cable)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 16
Set 3: 70 lbs × 15
Set 4: 70 lbs × 15
Note: 10-15
Note: More like a cable rear delt row

Copenhagen Raise
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 18
Set 3: (+25 lbs) × 17
Set 4: (+25 lbs) × 17
Note: 15-20

Neck Extension (Harness)
Set 1: 53 lbs × 33
Set 2: 53 lbs × 27
Set 3: 53 lbs × 20
Set 4: 53 lbs × 19
Set 5: 53 lbs × 16
Note: 20-30

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 11
Note: 10-15
Note: Ez bar. Couldn't do cable without cuff. Match session 3

Workout notes: at Lifetime in Easton
Workout notes:  Ohio. Weights differ
with Strong
https://strong.app.link/pu6NngQPtub 

Week 4 Session 5

Week 4 Session 5 (Mass)
Wednesday 26 Oct 2022, 13:08

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 18
Set 3: 135 lbs × 17
Set 4: 135 lbs × 16
Set 5: 135 lbs × 13
Note: 15-20

Pull Up
Set 1: (+40 lbs) × 12
Set 2: (+40 lbs) × 11
Set 3: (+40 lbs) × 10
Set 4: (+40 lbs) × 10

Seated Row (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15
Set 4: 130 lbs × 15
Set 5: 130 lbs × 15
Note: 15-20

Back Extension
Set 1: (+50 lbs) × 21
Set 2: (+50 lbs) × 20
Set 3: (+50 lbs) × 20
Set 4: (+50 lbs) × 18
Set 5: (+50 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 17
Set 2: 60 lbs × 16
Set 3: 60 lbs × 14
Set 4: 60 lbs × 12
Note: Using rope with true weight

with Strong
https://strong.app.link/kUMQKAi2rub 

Week 4 Session 4

Week 4 Session 4 (Mass)
Tuesday 25 Oct 2022, 13:52

Calf Press on Leg Press
Set 1: 300 lbs × 11
Set 2: 300 lbs × 10
Set 3: 300 lbs × 10
Set 4: 300 lbs × 10
Set 5: 300 lbs × 10
Note: 6-10
Note: Long pause at bottom

Knee Raise (Captain's Chair)
Set 1: 21 reps
Set 2: 20 reps
Set 3: 19 reps
Set 4: 18 reps
Note: 15-20+
Note: Focus on flexing the torso

Leg Press
Set 1: 440 lbs × 10
Set 2: 440 lbs × 10
Set 3: 440 lbs × 10
Set 4: 440 lbs × 9
Note: 10-15

Leg Extension (Machine)
Set 1: 140 lbs × 23
Set 2: 140 lbs × 20
Set 3: 140 lbs × 20
Set 4: 140 lbs × 16
Set 5: 140 lbs × 13
Note: 20-30

Shrug (Dumbbell)
Set 1: 75 lbs × 30
Set 2: 75 lbs × 25
Set 3: 75 lbs × 22
Set 4: 75 lbs × 18
Note: 20-30

Chest Press (Machine)
Set 1: 165 lbs × 20
Set 2: 165 lbs × 19
Set 3: 165 lbs × 14
Note: 15-20
Note: Had to cut short

with Strong
https://strong.app.link/L031PEMtqub 

Week 4 Session 3

Week 4 Session 3 (Mass)
Monday 24 Oct 2022, 12:34

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 14
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12
Set 4: 30 lbs × 11
Note: 10-15

Reverse Fly (Cable)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Set 4: 17.5 lbs × 15
Note: 10-15

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 11
Note: EZ bar
Note: 10-15

Hip Adductor (Machine)
Set 1: 225 lbs × 17
Set 2: 225 lbs × 15
Set 3: 225 lbs × 18
Set 4: 225 lbs × 15
Note: 15-20

Tibialis Curl
Set 1: 94 lbs × 17
Set 2: 94 lbs × 16
Set 3: 94 lbs × 15
Set 4: 94 lbs × 14
Set 5: 94 lbs × 14
Note: 10-15
Note: Using both stacks in Freemotion cable cross

Neck Extension (Harness)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 15
Set 3: 70 lbs × 12
Set 4: 53 lbs × 18
Set 5: 53 lbs × 15
Note: 15-20

with Strong
https://strong.app.link/bH6HfyVNoub 

Week 4 Session 2

Week 4 Session 2 (Mass)
Sunday 23 Oct 2022, 08:22

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 20
Set 3: 25 lbs × 19
Set 4: 25 lbs × 18
Set 5: 25 lbs × 16
Note: Single leg
Note: 15-20

Lat Pulldown (Cable)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10
Note: 10-15
Note: Testing a neutral grip for less tricep interference

Chest-Supported Row (Machine)
Set 1: 105 lbs × 14
Set 2: 105 lbs × 13
Set 3: 105 lbs × 12
Set 4: 105 lbs × 12
Set 5: 105 lbs × 9
Note: 10-15
Note: High T-bar row

Nordic Curl
Set 1: 11 reps
Set 2: 11 reps
Set 3: 9 reps
Set 4: 6 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 18
Set 3: 65 lbs × 15
Set 4: 65 lbs × 13
Note: 15-20

with Strong
https://strong.app.link/pqG3imjGmub 

Week 4 Session 1

Week 4 Session 1 (Mass)
Friday 21 Oct 2022, 10:42

Standing Calf Raise (Machine)
Set 1: 290 lbs × 13
Set 2: 290 lbs × 12
Set 3: 290 lbs × 12
Set 4: 290 lbs × 11
Set 5: 290 lbs × 11
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 435 lbs × 10
Set 2: 435 lbs × 9
Set 3: 435 lbs × 8
Set 4: 435 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 180 lbs × 20
Set 2: 180 lbs × 17
Set 3: 180 lbs × 14
Set 4: 180 lbs × 13
Set 5: 180 lbs × 12
Note: 15-20

Shrug (Trap Bar)
Set 1: 255 lbs × 20
Set 2: 255 lbs × 20
Set 3: 255 lbs × 19
Set 4: 255 lbs × 16
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 19
Set 2: 90 lbs × 18
Set 3: 90 lbs × 16
Set 4: 90 lbs × 17
Note: Standing
Note: 15-20

Chest Press (Machine)
Set 1: 200 lbs × 15
Set 2: 200 lbs × 14
Set 3: 200 lbs × 12
Note: 10-15

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

Week 3 Session 6

Week 3 Session 6 (Mass)
Thursday 20 Oct 2022, 12:55

Lateral Raise (Cable)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 14
Set 4: 20 lbs × 13
Note: Single arm with wrist cuffs
Note: 15-20

Face Pull (Cable)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 14
Set 4: 70 lbs × 14
Note: 10-15
Note: Using cable row so weights will be half the cable cross (Hoist)
Note: More like a cable rear delt row

Copenhagen Raise
Set 1: (+25 lbs) × 17
Set 2: (+25 lbs) × 17
Set 3: (+25 lbs) × 16
Set 4: (+25 lbs) × 16
Note: 15-20

Neck Extension (Harness)
Set 1: 50 lbs × 35
Set 2: 50 lbs × 27
Set 3: 50 lbs × 19
Set 4: 50 lbs × 18
Set 5: 50 lbs × 16
Note: 20-30

Bicep Curl (Cable)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Set 4: 25 lbs × 14
Note: 10-15
Note: With wrist cuffs, listing true weight

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

Week 3 Session 5

Week 3 Session 5 (Mass)
Wednesday 19 Oct 2022, 13:02

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 17
Set 2: 135 lbs × 17
Set 3: 135 lbs × 16
Set 4: 135 lbs × 15
Set 5: 135 lbs × 12
Note: 15-20

Pull Up
Set 1: (+35 lbs) × 12
Set 2: (+35 lbs) × 12
Set 3: (+35 lbs) × 11
Set 4: (+35 lbs) × 11

Seated Row (Cable)
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15
Set 4: 120 lbs × 15
Set 5: 120 lbs × 15
Note: 15-20

Back Extension
Set 1: (+45 lbs) × 21
Set 2: (+45 lbs) × 20
Set 3: (+45 lbs) × 19
Set 4: (+45 lbs) × 18
Set 5: (+45 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 13
Set 3: 37 lbs × 13
Set 4: 37 lbs × 12
Note: Using wrist cuff, Freemotion cable cross (true weight). Testing with both arms at once, using two cables

with Strong
https://strong.app.link/V86Ji6Uwgub 

Week 3 Session 4

Week 3 Session 4 (Mass)
Tuesday 18 Oct 2022, 15:03

Calf Press on Leg Press
Set 1: 290 lbs × 11
Set 2: 290 lbs × 10
Set 3: 290 lbs × 10
Set 4: 290 lbs × 10
Set 5: 290 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 430 lbs × 10
Set 2: 430 lbs × 10
Set 3: 430 lbs × 10
Set 4: 430 lbs × 9
Note: 10-15

Knee Raise (Captain's Chair)
Set 1: 20 reps
Set 2: 19 reps
Set 3: 18 reps
Set 4: 16 reps
Note: 15-20+
Note: Focus on flexing the torso

Leg Extension (Machine)
Set 1: 135 lbs × 23
Set 2: 135 lbs × 21
Set 3: 135 lbs × 21
Set 4: 135 lbs × 16
Set 5: 135 lbs × 13
Note: 20-30

Shrug (Dumbbell)
Set 1: 70 lbs × 30
Set 2: 70 lbs × 24
Set 3: 70 lbs × 22
Set 4: 70 lbs × 18
Note: 20-30

Chest Press (Machine)
Set 1: 165 lbs × 19
Set 2: 165 lbs × 17
Set 3: 165 lbs × 8
Note: 15-20
Note: Had to cut short

with Strong
https://strong.app.link/12qmjROQeub 

Week 3 Session 3

Week 3 Session 3 (Mass)
Monday 17 Oct 2022, 11:45

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 13
Set 2: 30 lbs × 13
Set 3: 30 lbs × 11
Set 4: 30 lbs × 10
Note: 10-15

Reverse Fly (Cable)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Note: 10-15
Note: Using wrist cuffs on cable cross

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 12
Set 4: 70 lbs × 11
Note: EZ bar
Note: 10-15

Hip Adductor (Machine)
Set 1: 210 lbs × 20
Set 2: 210 lbs × 20
Set 3: 210 lbs × 19
Set 4: 210 lbs × 19
Note: 15-20

Tibialis Curl
Set 1: 80 lbs × 25
Set 2: 94 lbs × 15
Set 3: 94 lbs × 12
Set 4: 94 lbs × 11
Set 5: 94 lbs × 10
Note: 10-15
Note: Using both stacks in Freemotion cable cross

Neck Extension (Harness)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 16
Set 3: 70 lbs × 13
Set 4: 53 lbs × 17
Set 5: 53 lbs × 14
Note: 15-20

with Strong
https://strong.app.link/rCGKGi79cub 

Week 3 Session 12

Week 3 Session 2 (Mass)
Friday 14 Oct 2022, 22:35

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 19
Set 3: 25 lbs × 18
Set 4: 25 lbs × 17
Set 5: 25 lbs × 15
Note: Single leg
Note: 15-20

Lat Pulldown (Cable)
Set 1: 165 lbs × 11
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10
Set 4: 165 lbs × 9
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 102.5 lbs × 14
Set 2: 102.5 lbs × 14
Set 3: 102.5 lbs × 12
Set 4: 102.5 lbs × 11
Set 5: 102.5 lbs × 10
Note: 10-15
Note: High T-bar row

Nordic Curl
Set 1: 11 reps
Set 2: 11 reps
Set 3: 8 reps
Set 4: 6 reps
Set 5: 5 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 16
Set 3: 65 lbs × 15
Set 4: 65 lbs × 12
Note: 15-20

with Strong
https://strong.app.link/RHiRMloo9tb 

Week 3 Session 1

Week 3 Session 1 (Mass)
Friday 14 Oct 2022, 13:12

Standing Calf Raise (Machine)
Set 1: 280 lbs × 13
Set 2: 280 lbs × 12
Set 3: 280 lbs × 11
Set 4: 280 lbs × 10
Set 5: 280 lbs × 10
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 430 lbs × 10
Set 2: 430 lbs × 9
Set 3: 430 lbs × 9
Set 4: 430 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 175 lbs × 20
Set 2: 175 lbs × 17
Set 3: 175 lbs × 15
Set 4: 175 lbs × 13
Set 5: 175 lbs × 12
Note: 15-20

Chest Press (Machine)
Set 1: 195 lbs × 15
Set 2: 195 lbs × 14
Set 3: 195 lbs × 12
Note: 10-15

Shrug (Trap Bar)
Set 1: 245 lbs × 20
Set 2: 245 lbs × 20
Set 3: 245 lbs × 18
Set 4: 245 lbs × 15
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 18
Set 2: 90 lbs × 17
Set 3: 90 lbs × 17
Set 4: 90 lbs × 16
Note: Standing
Note: 15-20

with Strong
https://strong.app.link/RW0zZQ4a8tb 

Week 2 Session 6

Week 2 Session 6 (Mass)
Thursday 13 Oct 2022, 13:37

Lateral Raise (Cable)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 18
Set 4: 15 lbs × 17
Note: Single arm with wrist cuffs
Note: 15-20

Face Pull (Cable)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Set 4: 70 lbs × 13
Note: 10-15
Note: Using cable row so weights will be half the cable cross (Hoist)
Note: More like a cable rear delt row

Copenhagen Raise
Set 1: (+25 lbs) × 16
Set 2: (+25 lbs) × 16
Set 3: (+25 lbs) × 15
Set 4: (+25 lbs) × 15
Note: 15-20
Note: Some pain in my left inner hip after sets 2/3. Doesn't feel muscular.

Neck Lateral Raise (Harness)
Set 1: (+25 lbs) × 25
Set 2: (+25 lbs) × 25
Set 3: (+25 lbs) × 25
Set 4: (+25 lbs) × 25
Note: 15-20

Neck Extension (Harness)
Set 1: 50 lbs × 25
Set 2: 50 lbs × 23
Set 3: 50 lbs × 17
Set 4: 50 lbs × 16
Set 5: 50 lbs × 15
Note: 15-20
Note: Might be too fatigued after the laterals

Bicep Curl (Cable)
Set 1: 50 lbs × 13
Set 2: 50 lbs × 13
Set 3: 50 lbs × 13
Set 4: 50 lbs × 13
Note: 10-15
Note: With wrist cuffs

with Strong
https://strong.app.link/Db1T6oTA6tb 

Week 2 Session 5 After Thumb Injury

Week 2 Session 5 (Mass)
Wednesday 12 Oct 2022, 12:41

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 16
Set 3: 135 lbs × 15
Set 4: 135 lbs × 14
Set 5: 135 lbs × 11
Note: 15-20

Pull Up
Set 1: (+30 lbs) × 12
Set 2: (+30 lbs) × 12
Set 3: (+30 lbs) × 11
Set 4: (+30 lbs) × 10

Seated Row (Cable)
Set 1: 145 lbs × 11
Set 2: 145 lbs × 10
Set 3: 115 lbs × 15
Set 4: 115 lbs × 15
Set 5: 115 lbs × 14
Note: 15-20

Back Extension
Set 1: (+40 lbs) × 21
Set 2: (+40 lbs) × 20
Set 3: (+40 lbs) × 20
Set 4: (+40 lbs) × 18
Set 5: (+40 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Set 4: 70 lbs × 12
Note: Using wrist cuff

Workout notes: Change up from chest to back focus
Workout notes:  hurt right thumb.
with Strong
https://strong.app.link/Jtop15kS4tb 

Week 2 Session 4

Week 2 Session 4 (Mass)
Monday 10 Oct 2022, 12:24

Calf Press on Leg Press
Set 1: 280 lbs × 11
Set 2: 280 lbs × 10
Set 3: 280 lbs × 10
Set 4: 280 lbs × 10
Set 5: 280 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 420 lbs × 10
Set 2: 420 lbs × 10
Set 3: 420 lbs × 9
Set 4: 420 lbs × 7
Note: 10-15

Leg Extension (Machine)
Set 1: 130 lbs × 23
Set 2: 130 lbs × 21
Set 3: 130 lbs × 21
Set 4: 130 lbs × 16
Set 5: 130 lbs × 13
Note: 20-30

Pull Up
Set 1: (+30 lbs) × 11
Set 2: (+30 lbs) × 11
Set 3: (+30 lbs) × 10
Set 4: (+30 lbs) × 9
Set 5: (+30 lbs) × 9
Note: 10-15

Shrug (Dumbbell)
Set 1: 65 lbs × 31
Set 2: 65 lbs × 27
Set 3: 65 lbs × 22
Set 4: 65 lbs × 18
Note: 20-30

Knee Raise (Captain's Chair)
Set 1: 19 reps
Set 2: 18 reps
Set 3: 16 reps
Set 4: 15 reps
Note: 15-20+
Note: Focus on flexing the torso

with Strong
https://strong.app.link/adzVwqfz1tb 

Week 2 Session 3

Week 2 Session 3 (Mass)
Saturday 8 Oct 2022, 08:02

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 10
Set 4: 27.5 lbs × 11
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Set 4: 100 lbs × 10
Set 5: 100 lbs × 9
Note: High row (upper back/rear delt)
Note: 10-15

Bicep Curl (Barbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 13
Set 3: 70 lbs × 11
Set 4: 70 lbs × 9
Note: EZ bar
Note: 10-15

Neck Extension (Harness)
Set 1: 70 lbs × 17
Set 2: 70 lbs × 16
Set 3: 70 lbs × 11
Set 4: 60 lbs × 15
Set 5: 60 lbs × 12
Note: 15-20

Hip Adductor (Machine)
Set 1: 210 lbs × 20
Set 2: 210 lbs × 19
Set 3: 210 lbs × 18
Set 4: 210 lbs × 18
Note: 15-20

Tibialis Curl
Set 1: 77 lbs × 25
Set 2: 77 lbs × 23
Set 3: 77 lbs × 21
Set 4: 77 lbs × 21
Set 5: 77 lbs × 20
Note: 10-15

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

Week 2 Session 2

Week 2 Session 2 (Mass)
Friday 7 Oct 2022, 11:58

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 18
Set 3: 25 lbs × 17
Set 4: 25 lbs × 16
Set 5: 25 lbs × 15
Note: Single leg
Note: 15-20

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 12
Set 3: 70 lbs × 11
Set 4: 70 lbs × 10
Note: 10-15
Note: Trying a little wider ROM

Chest Press (Machine)
Set 1: 195 lbs × 14
Set 2: 195 lbs × 13
Set 3: 195 lbs × 12
Set 4: 195 lbs × 11
Set 5: 195 lbs × 10
Note: 10-15

Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps
Set 4: 6 reps
Set 5: 5 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13
Set 4: 65 lbs × 10 @ 10.0
Note: 15-20

Wrist Curl (Barbell)
Set 1: 50 lbs × 25
Set 2: 50 lbs × 24
Set 3: 50 lbs × 22
Set 4: 50 lbs × 21
Note: 15-20
Note: Behind the back. Not the best ROM available.

with Strong
https://strong.app.link/QnoM7DPuWtb 

Week 2 Session 1

Week 2 Session 1 (Mass)
Thursday 6 Oct 2022, 12:54

Standing Calf Raise (Machine)
Set 1: 280 lbs × 12
Set 2: 280 lbs × 11
Set 3: 280 lbs × 10
Set 4: 280 lbs × 9
Set 5: 280 lbs × 9
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 425 lbs × 10
Set 2: 425 lbs × 9 @ 9.5
Set 3: 425 lbs × 7
Set 4: 425 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 170 lbs × 20
Set 2: 170 lbs × 17
Set 3: 170 lbs × 16
Set 4: 170 lbs × 13
Set 5: 170 lbs × 12
Note: 15-20

Seated Row (Machine)
Set 1: 180 lbs × 11
Set 2: 180 lbs × 11
Set 3: 180 lbs × 10
Set 4: 180 lbs × 10
Set 5: 180 lbs × 7
Note: 10-15

Shrug (Trap Bar)
Set 1: 235 lbs × 20
Set 2: 235 lbs × 20
Set 3: 235 lbs × 20
Set 4: 235 lbs × 20
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 16
Set 4: 90 lbs × 15
Note: Standing
Note: 15-20

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

Week 1 Session 6

Week 1 Session 6 (Mass)
Tuesday 4 Oct 2022, 14:48

Lateral Raise (Cable)
Set 1: 15 lbs × 19
Set 2: 15 lbs × 19
Set 3: 15 lbs × 17
Note: Single arm
Note: 15-20

Face Pull (Cable)
Set 1: 60 lbs × 16
Set 2: 70 lbs × 13
Set 3: 70 lbs × 137
Note: 10-15
Note: Using cable row so weights will be half the cable cross (Hoist)
Note: More like a cable rear delt row

Incline Curl (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 11
Set 3: 30 lbs × 10
Note: 10-15

Neck Lateral Raise (Harness)
Set 1: (+25 lbs) × 20
Set 2: (+25 lbs) × 20
Set 3: (+25 lbs) × 20
Note: 15-20
Note: Expecting neck DOMS tomorrow...

Neck Extension (Harness)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 16
Set 3: 50 lbs × 15
Set 4: 50 lbs × 10
Note: 15-20
Note: Might be too fatigued after the laterals

Copenhagen Raise
Set 1: (+22.5 lbs) × 16
Set 2: (+22.5 lbs) × 16
Set 3: (+22.5 lbs) × 15
Note: 15-20
Note: Some pain in my left inner hip after sets 2/3. Doesn't feel muscular.

with Strong
https://strong.app.link/NhzBdL4ARtb 

Week 1 Session 5

Week 1 Session 5 (Mass)
Monday 3 Oct 2022, 14:05

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 14
Set 4: 135 lbs × 12
Note: 15-20

Bench Press (Dumbbell)
Set 1: 90 lbs × 14
Set 2: 90 lbs × 11
Set 3: 90 lbs × 11
Note: 10-15

Pec Deck (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 12
Set 4: 150 lbs × 12
Note: 15-20

Back Extension
Set 1: (+35 lbs) × 21
Set 2: (+35 lbs) × 23
Set 3: (+35 lbs) × 20
Set 4: (+35 lbs) × 20
Note: 15-20

Chest Dip
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 14
Set 3: (+25 lbs) × 12
Note: 10-15

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 4
Set 3: 20 lbs × 4
Note: 3-4

with Strong
https://strong.app.link/cVmBK9tUPtb 

Week 1 Session 4

Week 1 Session 4 (Mass)
Sunday 2 Oct 2022, 07:40

Calf Press on Leg Press
Set 1: 270 lbs × 10
Set 2: 270 lbs × 10
Set 3: 270 lbs × 10
Set 4: 270 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 420 lbs × 9
Set 2: 420 lbs × 9
Set 3: 420 lbs × 8
Note: 10-15

Leg Extension (Machine)
Set 1: 125 lbs × 23
Set 2: 125 lbs × 22
Set 3: 125 lbs × 21
Set 4: 125 lbs × 20
Note: 20-30

Pull Up
Set 1: (+25 lbs) × 11
Set 2: (+25 lbs) × 11
Set 3: (+25 lbs) × 10
Set 4: (+25 lbs) × 9
Note: 10-15

Shrug (Dumbbell)
Set 1: 60 lbs × 28
Set 2: 60 lbs × 25
Set 3: 60 lbs × 22
Note: 20-30

Knee Raise (Captain's Chair)
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Note: 15-20+
Note: Focus on flexing the torso

with Strong
https://strong.app.link/iFhk9BeQNtb 

Week 1 Session 3

Week 1 Session 3 (Mass)
Saturday 1 Oct 2022, 09:15

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 13
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 11
Set 4: 100 lbs × 9
Note: High row (upper back/rear delt)
Note: 10-15

Bicep Curl (Barbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 12
Set 3: 70 lbs × 10
Note: EZ bar
Note: 10-15

Neck Extension (Harness)
Set 1: 60 lbs × 19
Set 2: 60 lbs × 17
Set 3: 60 lbs × 15
Set 4: 60 lbs × 12
Note: 10-15

Hip Adductor (Machine)
Set 1: 210 lbs × 19
Set 2: 210 lbs × 18
Set 3: 210 lbs × 18
Note: 15-20

Tibialis Curl
Set 1: 73 lbs × 26
Set 2: 73 lbs × 25
Set 3: 73 lbs × 18
Set 4: 73 lbs × 18
Note: 10-15

with Strong
https://strong.app.link/7RwzjMAtMtb 

Week 1 Session 2

Week 1 Session 2 (Mass)
Friday 30 Sep 2022, 13:39

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16
Set 4: 25 lbs × 15
Note: Single leg
Note: 15-20

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Note: 10-15
Note: Trying a little wider ROM

Chest Press (Machine)
Set 1: 195 lbs × 13
Set 2: 195 lbs × 12
Set 3: 195 lbs × 12
Set 4: 195 lbs × 10
Note: 10-15

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 6 reps
Set 4: 5 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 14
Set 3: 65 lbs × 12
Note: 15-20

Wrist Curl (Barbell)
Set 1: 40 lbs × 30
Set 2: 45 lbs × 30
Set 3: 50 lbs × 21
Note: 15-20
Note: Behind the back

with Strong
https://strong.app.link/NQrFfTX0Ktb 

Week 1 Session 1

Week 1 Session 1 (Mass)
Thursday 29 Sep 2022, 13:13

Standing Calf Raise (Machine)
Set 1: 270 lbs × 12
Set 2: 270 lbs × 10
Set 3: 270 lbs × 11
Set 4: 270 lbs × 9
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 415 lbs × 10
Set 2: 415 lbs × 9
Set 3: 415 lbs × 8
Note: 8-12

Leg Extension (Machine)
Set 1: 170 lbs × 19
Set 2: 170 lbs × 17
Set 3: 170 lbs × 15
Set 4: 170 lbs × 12
Note: 15-20

Seated Row (Machine)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10
Set 4: 180 lbs × 9
Note: 10-15
Note: Feeling a lot of friction on the machine

Shrug (Trap Bar)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 20
Set 3: 225 lbs × 20
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 16
Set 3: 90 lbs × 15
Note: Standing
Note: 15-20

with Strong
https://strong.app.link/U48nA70jJtb 

COVID Home Session

COVID Home Session
Tuesday 27 Sep 2022, 12:45

Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Push Up
Set 1: 10 reps
Set 2: 12 reps
Set 3: 12 reps
Note: Wide hand width, slow with pause

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

Week Deload Session 1

Week Deload Session 1
Thursday 22 Sep 2022, 15:24

Squat (Machine)
Set 1: 415 lbs × 5
Set 2: 415 lbs × 5
Note: 8-12

Butterfly Lateral Raise (Dumbbell)
Set 1: 20 lbs × 7
Set 2: 20 lbs × 7
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 5
Set 2: 100 lbs × 5
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)

Incline Curl (Dumbbell)
Set 1: 25 lbs × 8
Set 2: 25 lbs × 8
Note: 12-15, myo-rep match first set
Note: 45 degree incline (or mimic with upright bench if needed)

with Strong
https://strong.app.link/dFj6xJbExtb 

Week 4 Session 5

Week 4 Session 5
Tuesday 20 Sep 2022, 15:33

Bench Press (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12 @ 10.0
Set 4: 90 lbs × 9 @ 10.0
Note: 12-15

Hip Adductor (Machine)
Set 1: 210 lbs × 18
Set 2: 210 lbs × 18
Set 3: 210 lbs × 17
Note: 15-20

Pull Up
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Note: 15-20

Tibialis Curl
Set 1: 75 lbs × 26
Set 2: 75 lbs × 26
Set 3: 75 lbs × 26
Note: 20-30
Note: Myo-rep match

Skullcrusher (Barbell)
Set 1: 75 lbs × 14
Set 2: 65 lbs × 18
Set 3: 65 lbs × 15
Note: 15-20

Neck Extension (Harness)
Set 1: 50 lbs × 30
Set 2: 50 lbs × 13
Set 3: 50 lbs × 10
Set 4: 50 lbs × 20
Set 5: 50 lbs × 9
Set 6: 50 lbs × 7
Note: 20-30 + rest-pause x2

with Strong
https://strong.app.link/S9y6Q2Noutb 

Week 4 Session 4

Week 4 Session 4
Monday 19 Sep 2022, 15:23

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 8 reps
Note: 6-10

Leg Press
Set 1: 420 lbs × 10
Set 2: 420 lbs × 10
Set 3: 420 lbs × 10
Set 4: 420 lbs × 10
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 215 lbs × 20
Set 2: 215 lbs × 20
Set 3: 215 lbs × 20
Set 4: 215 lbs × 20
Note: 15-20
Note: Myo-rep match

Knee Raise (Captain's Chair)
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 18 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Trap Bar)
Set 1: 225 lbs × 21
Set 2: 225 lbs × 8
Set 3: 225 lbs × 7
Set 4: 225 lbs × 17
Set 5: 225 lbs × 7
Set 6: 225 lbs × 7
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 4
Set 3: 20 lbs × 4
Note: 3-4

with Strong
https://strong.app.link/uj9DA9cLstb 

Week 4 Session 3

Week 4 Session 3
Thursday 15 Sep 2022, 16:55

Bent Over Row (Barbell)
Set 1: 215 lbs × 9
Set 2: 215 lbs × 9
Set 3: 215 lbs × 8
Note: 8-12

Tibialis Curl
Set 1: 75 lbs × 25
Set 2: 75 lbs × 25
Set 3: 75 lbs × 25
Note: 15-20 myo-rep match

Lateral Raise (Cable)
Set 1: 20 lbs × 13
Set 2: 20 lbs × 13
Set 3: 20 lbs × 13
Set 4: 20 lbs × 13
Note: Single arm.
Note: 12-15 Myo-rep match
Note: Maybe higher rep range to reduce urge to use body movement?

Triceps Extension (Cable)
Set 1: 50 lbs × 16
Set 2: 50 lbs × 16
Set 3: 50 lbs × 16
Note: 12-15
Note: Using Hoist cable cross so weights are half (machine weight/2)

Bicep Curl (Barbell)
Set 1: 75 lbs × 0
Set 2: 75 lbs × 0
Set 3: 75 lbs × 0
Note: 12-15 myo-rep match
Note: Ez bar
Note: DB instead because apartment gym doesn't have EZ bar

Bicep Curl (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15

Neck Extension (Harness)
Set 1: 55 lbs × 21
Set 2: 55 lbs × 9
Set 3: 55 lbs × 7
Set 4: 55 lbs × 18
Set 5: 55 lbs × 6
Set 6: 55 lbs × 4
Note: 15-20 + 2x rest-pause

Workout notes: very tired today
with Strong
https://strong.app.link/zZqe09Mamtb 

Week 4 Session 2

Week 4 Session 2
Wednesday 14 Sep 2022, 13:46

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 12 @ 10.0
Set 3: 70 lbs × 12
Set 4: 70 lbs × 9 @ 10.0
Note: 12-15

Cable Crunch
Set 1: 85 lbs × 19
Set 2: 85 lbs × 19
Set 3: 85 lbs × 19
Set 4: 85 lbs × 19
Note: 15-20, myo-rep match
Note: Standing

Copenhagen Raise
Set 1: (+20 lbs) × 17
Set 2: (+20 lbs) × 17
Set 3: (+20 lbs) × 17
Note: 15-20

Stiff Leg Deadlift (Barbell)
Set 1: 330 lbs × 6
Set 2: 330 lbs × 6
Set 3: 330 lbs × 6
Set 4: 330 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow)

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10
Set 4: 195 lbs × 19
Set 5: 195 lbs × 8
Set 6: 195 lbs × 8
Note: 15-20 + 2x rest-pause sets
Note: Snatch/wide grip

Pec Deck (Machine)
Set 1: 140 lbs × 19
Set 2: 140 lbs × 19
Set 3: 140 lbs × 19
Note: 15-20, myo-rep match

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 25
Set 2: 25 lbs × 9
Set 3: 25 lbs × 7
Set 4: 25 lbs × 20
Set 5: 25 lbs × 7
Set 6: 25 lbs × 6
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

Workout notes: starting this session with a lot of accumulated fatigue
with Strong
https://strong.app.link/ILHYGb3qktb 

Week 4 Session 1

Week 4 Session 1
Tuesday 13 Sep 2022, 13:38

Squat (Machine)
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 8
Note: 8-12

Leg Extension (Machine)
Set 1: 170 lbs × 19
Set 2: 170 lbs × 8
Set 3: 170 lbs × 5
Set 4: 170 lbs × 15
Set 5: 170 lbs × 7
Set 6: 170 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 20 lbs × 14
Set 2: 20 lbs × 14
Set 3: 20 lbs × 14
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 13
Set 3: 100 lbs × 13
Set 4: 100 lbs × 13
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 9
Set 3: 130 lbs × 8
Set 4: 130 lbs × 18
Set 5: 130 lbs × 8
Set 6: 130 lbs × 7
Note: 15-20 + rest-pause x2 (2 total sets)

Incline Curl (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15
Note: 12-15, myo-rep match first set
Note: 45 degree incline (or mimic with upright bench if needed)

Workout notes: machine squats are exhausting and definitely taking away from lifts performed afterwards
with Strong
https://strong.app.link/p1qzf6OLitb 

Week 3 Session 5

Week 3 Session 5
Monday 12 Sep 2022, 10:34

Bench Press (Dumbbell)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 14
Set 3: 90 lbs × 12
Note: 12-15

Pull Up
Set 1: 17 reps
Set 2: 16 reps
Set 3: 14 reps
Note: 15-20

Tibialis Curl
Set 1: 63 lbs × 30
Set 2: 63 lbs × 30
Set 3: 63 lbs × 30
Note: 20-30
Note: Myo-rep match

Hip Adductor (Machine)
Set 1: 200 lbs × 18
Set 2: 200 lbs × 18
Set 3: 200 lbs × 16
Note: 15-20

Skullcrusher (Barbell)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 17
Set 3: 65 lbs × 13
Note: 15-20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Note: 15-20
Note: Myo-rep match

Neck Extension (Harness)
Set 1: 50 lbs × 30
Set 2: 50 lbs × 10
Set 3: 50 lbs × 7
Set 4: 50 lbs × 19
Set 5: 50 lbs × 6
Set 6: 50 lbs × 6
Note: 20-30 + rest-pause x2

with Strong
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Week 3 Session 4

Week 3 Session 4
Sunday 11 Sep 2022, 07:56

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps
Note: 6-10

Leg Press
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 10
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 210 lbs × 20
Set 2: 210 lbs × 20
Set 3: 210 lbs × 20
Set 4: 210 lbs × 20
Note: 15-20
Note: Myo-rep match

Knee Raise (Captain's Chair)
Set 1: 17 reps
Set 2: 17 reps
Set 3: 17 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Barbell)
Set 1: 215 lbs × 23
Set 2: 215 lbs × 8
Set 3: 215 lbs × 8
Set 4: 215 lbs × 20
Set 5: 215 lbs × 9
Set 6: 215 lbs × 7
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 17.5 lbs × 4
Set 2: 17.5 lbs × 4
Set 3: 17.5 lbs × 4
Note: 3-4

with Strong
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Week 3 Session 3

Week 3 Session 3
Friday 9 Sep 2022, 13:58

Bent Over Row (Barbell)
Set 1: 210 lbs × 10
Set 2: 210 lbs × 10
Set 3: 210 lbs × 9 @ 10.0
Note: 8-12

Tibialis Curl
Set 1: 70 lbs × 25
Set 2: 70 lbs × 25
Set 3: 70 lbs × 25
Note: 15-20 myo-rep match

Lateral Raise (Cable)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Set 4: 17.5 lbs × 15
Note: Single arm.
Note: 12-15 Myo-rep match

Triceps Extension (Cable)
Set 1: 45 lbs × 18
Set 2: 45 lbs × 17
Set 3: 45 lbs × 14
Note: 12-15
Note: Using Hoist cable cross so weights are half (machine weight/2)

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Note: 12-15 myo-rep match
Note: Ez bar

Neck Extension (Harness)
Set 1: 53 lbs × 21
Set 2: 53 lbs × 9
Set 3: 53 lbs × 7
Set 4: 53 lbs × 18
Set 5: 53 lbs × 6
Set 6: 53 lbs × 4
Note: 15-20 + 2x rest-pause

with Strong
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Week 3 Session 2

Week 3 Session 2
Thursday 8 Sep 2022, 14:10

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 14
Set 3: 65 lbs × 12
Set 4: 65 lbs × 11
Note: 12-15

Pec Deck (Machine)
Set 1: 140 lbs × 18
Set 2: 140 lbs × 18
Set 3: 140 lbs × 18
Note: 15-20, myo-rep match

Cable Crunch
Set 1: 80 lbs × 19
Set 2: 80 lbs × 19
Set 3: 80 lbs × 19
Set 4: 80 lbs × 19
Note: 15-20, myo-rep match
Note: Standing

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 6
Set 2: 325 lbs × 6
Set 3: 325 lbs × 6
Set 4: 325 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow). Maybe too much?

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 24
Set 2: 25 lbs × 8
Set 3: 25 lbs × 6
Set 4: 25 lbs × 19
Set 5: 25 lbs × 6
Set 6: 25 lbs × 5
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

Shrug (Barbell)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 10
Set 3: 190 lbs × 10
Set 4: 190 lbs × 19
Set 5: 190 lbs × 7
Set 6: 190 lbs × 7
Note: 15-20 + 2x rest-pause sets
Note: Snatch grip

Copenhagen Plank
Set 1: (+20 lbs) × 16
Set 2: (+20 lbs) × 16
Set 3: (+20 lbs) × 16
Note: 15-20

with Strong
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Week 3 Session 1

Week 3 Session 1
Wednesday 7 Sep 2022, 14:28

Squat (Machine)
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 165 lbs × 19
Set 2: 165 lbs × 8
Set 3: 165 lbs × 5
Set 4: 165 lbs × 16
Set 5: 165 lbs × 7
Set 6: 165 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12
Set 4: 100 lbs × 12
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 9
Set 3: 125 lbs × 8
Set 4: 125 lbs × 17
Set 5: 125 lbs × 8
Set 6: 125 lbs × 7
Note: 15-20 + rest-pause x2 (2 total sets)

Incline Curl (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 14
Set 3: 25 lbs × 14
Note: 12-15, myo-rep match first set
Note: 45 degree incline (or mimic with upright bench if needed)

with Strong
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Week 2 Session 5

Week 2 Session 5
Tuesday 6 Sep 2022, 13:47

Bench Press (Dumbbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 13
Note: 12-15

Pull Up
Set 1: 16 reps
Set 2: 15 reps
Set 3: 14 reps
Note: 15-20

Skullcrusher (Barbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 16
Set 3: 65 lbs × 13
Note: 15-20

Hip Adductor (Machine)
Set 1: 195 lbs × 19
Set 2: 195 lbs × 18
Set 3: 195 lbs × 18
Note: 15-20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16
Set 3: 20 lbs × 16
Note: 15-20
Note: Myo-rep match

Neck Extension
Set 1: 50 lbs × 28
Set 2: 50 lbs × 8
Set 3: 50 lbs × 4
Set 4: 50 lbs × 18
Set 5: 50 lbs × 8
Set 6: 50 lbs × 4
Note: 20-30 + rest-pause x2

Tibialis Curl
Set 1: 60 lbs × 30
Set 2: 60 lbs × 30
Set 3: 60 lbs × 30
Note: 20-30
Note: Myo-rep match

with Strong
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Week 2 Session 4

Week 2 Session 4
Monday 5 Sep 2022, 12:03

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 6 reps
Note: 6-10

Leg Press
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 9
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 205 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 20
Note: 15-20
Note: Myo-rep match

Hanging Leg Raise
Set 1: 16 reps
Note: 15-20

Knee Raise (Captain's Chair)
Set 1: 16 reps
Set 2: 16 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Barbell)
Set 1: 205 lbs × 22
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7
Set 4: 205 lbs × 20
Set 5: 205 lbs × 9
Set 6: 205 lbs × 8
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 17.5 lbs × 3
Set 2: 17.5 lbs × 3
Set 3: 17.5 lbs × 3
Note: 3-4

with Strong
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Week 2 Session 3

Week 2 Session 3
Saturday 3 Sep 2022, 08:49

Bent Over Row (Barbell)
Set 1: 206 lbs × 10
Set 2: 206 lbs × 10
Set 3: 206 lbs × 9
Note: 8-12

Tibialis Curl
Set 1: 67 lbs × 22
Set 2: 67 lbs × 22
Set 3: 67 lbs × 22
Note: 15-20 myo-rep match

Bicep Curl (Barbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Note: 12-15 myo-rep match
Note: Ez bar
Note: Using regular barbell week 2, a little harder

Lateral Raise (Cable)
Set 1: 17.5 lbs × 14
Set 2: 17.5 lbs × 14
Set 3: 17.5 lbs × 14
Note: Single arm.
Note: 12-15 Myo-rep match

Triceps Extension (Cable)
Set 1: 40 lbs × 17
Set 2: 40 lbs × 17
Set 3: 40 lbs × 13
Note: 12-15
Note: Using Hoist cable cross so weights are half (machine weight/2)

Neck Extension
Set 1: 53 lbs × 20
Set 2: 53 lbs × 8
Set 3: 53 lbs × 7
Set 4: 53 lbs × 16
Set 5: 53 lbs × 5
Set 6: 53 lbs × 4
Note: 15-20 + 2x rest-pause

with Strong
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Week 2 Session 2

Week 2 Session 2
Friday 2 Sep 2022, 13:29

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 14
Set 2: 65 lbs × 13
Set 3: 65 lbs × 12 @ 9.5
Note: 12-15

Pec Deck (Machine)
Set 1: 135 lbs × 19
Set 2: 135 lbs × 19
Set 3: 135 lbs × 19
Note: 15-20, myo-rep match

Stiff Leg Deadlift (Barbell)
Set 1: 320 lbs × 6
Set 2: 320 lbs × 6
Set 3: 320 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow). Maybe too much?

Cable Crunch
Set 1: 80 lbs × 17
Set 2: 80 lbs × 17
Set 3: 80 lbs × 17
Note: 15-20, myo-rep match
Note: Standing

Shrug (Barbell)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 9
Set 3: 185 lbs × 10
Set 4: 185 lbs × 19
Set 5: 185 lbs × 7
Set 6: 185 lbs × 7
Note: 15-20 + 2x rest-pause sets
Note: Snatch grip

Copenhagen Plank
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 15
Set 3: (+20 lbs) × 15
Note: 15-20

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 7
Set 3: 25 lbs × 5
Set 4: 25 lbs × 18
Set 5: 25 lbs × 5
Set 6: 25 lbs × 3
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

with Strong
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Week 2 Session 1

Week 2 Session 1
Thursday 1 Sep 2022, 15:48

Squat (Machine)
Set 1: 405 lbs × 10
Set 2: 405 lbs × 9
Set 3: 405 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 160 lbs × 19
Set 2: 160 lbs × 8
Set 3: 160 lbs × 5
Set 4: 160 lbs × 16
Set 5: 160 lbs × 7
Set 6: 160 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Chest-Supported Row (Machine)
Set 1: 95 lbs × 12
Set 2: 95 lbs × 12
Set 3: 95 lbs × 12
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 19
Set 2: 125 lbs × 8
Set 3: 125 lbs × 7
Set 4: 125 lbs × 16
Set 5: 125 lbs × 7
Set 6: 125 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 14
Set 2: 17.5 lbs × 14
Set 3: 17.5 lbs × 14
Note: 12-15, myo-rep match first set

Incline Curl (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 13
Set 3: 25 lbs × 13
Note: 12-15, myo-rep match first set
Note: 45 degree incline

with Strong
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Week 1 Session 5

Week 1 Session 5
Wednesday 31 Aug 2022, 12:18

Bench Press (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 13
Set 3: 85 lbs × 12
Note: 12-15

Pull Up
Set 1: 13 reps
Set 2: 16 reps
Set 3: 12 reps
Note: 8-12
Note: Finding balance of rep speed and total reps performed vs quality and ROM

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 14
Note: 15-20

Hip Adductor (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 16
Set 3: 195 lbs × 14
Note: 15-20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Note: 15-20
Note: Myo-rep match

Neck Extension
Set 1: 45 lbs × 30
Set 2: 45 lbs × 9
Set 3: 45 lbs × 5
Set 4: 45 lbs × 17
Set 5: 45 lbs × 8
Set 6: 45 lbs × 5
Note: 20-30 + rest-pause x2

Tibialis Curl
Set 1: 57 lbs × 29
Set 2: 57 lbs × 29
Set 3: 57 lbs × 29
Note: 20-30
Note: Myo-rep match

with Strong
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Week 1 Session 4

Week 1 Session 4
Tuesday 30 Aug 2022, 11:59

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: 6-10

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 9
Set 3: 405 lbs × 8
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 200 lbs × 20
Set 2: 200 lbs × 17
Set 3: 200 lbs × 20
Note: 15-20
Note: Myo-rep match

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Note: 15-20

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 7
Set 3: 195 lbs × 9
Set 4: 195 lbs × 20
Set 5: 195 lbs × 8
Set 6: 195 lbs × 8
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Set 3: 15 lbs × 3
Note: 3-4

with Strong
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Week 1 Session 3

Week 1 Session 3
Thursday 25 Aug 2022, 09:14

Bent Over Row (Barbell)
Set 1: 200 lbs × 10
Set 2: 200 lbs × 10
Set 3: 200 lbs × 10
Note: 8-12

Lateral Raise (Cable)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 15
Set 3: 15 lbs × 13
Note: Single arm.
Note: 12-15
Note: Myo-rep match (forgot week 1)

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Note: 12-15
Note: Myo-rep match

Triceps Extension (Cable)
Set 1: 35 lbs × 17
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12
Note: 12-15
Note: Using Hoist so weights are half

Tibialis Curl
Set 1: 63 lbs × 21
Set 2: 63 lbs × 21
Set 3: 63 lbs × 21
Note: 15-20
Note: Myo-rep match

Neck Extension
Set 1: 53 lbs × 17
Set 2: 53 lbs × 7
Set 3: 53 lbs × 5
Set 4: 53 lbs × 14
Set 5: 53 lbs × 4
Set 6: 53 lbs × 3
Note: 15-20 + 2x rest-pause

with Strong
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Week 1 Session 2

Week 1 Session 2
Wednesday 24 Aug 2022, 11:49

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 12
Set 3: 65 lbs × 11
Note: 12-15

Pec Deck (Machine)
Set 1: 130 lbs × 19
Set 2: 130 lbs × 19
Set 3: 130 lbs × 19
Note: 15-20, myo-rep match

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow)

Shrug (Barbell)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 6
Set 3: 185 lbs × 5
Set 4: 185 lbs × 16
Set 5: 185 lbs × 6
Set 6: 185 lbs × 6
Note: 15-20 + 2x rest-pause sets

Cable Crunch
Set 1: 80 lbs × 16
Set 2: 80 lbs × 16
Set 3: 80 lbs × 16
Note: 15-20, myo-rep match
Note: Standing

Copenhagen Plank
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 16
Set 3: (+15 lbs) × 16
Note: 15-20

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 22
Set 2: 25 lbs × 6
Set 3: 25 lbs × 5
Set 4: 25 lbs × 17
Set 5: 25 lbs × 4
Set 6: 25 lbs × 3
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

with Strong
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Week 1 Day 1 (cut)

Week 1 Day 1
Tuesday 23 Aug 2022, 09:50

Squat (Machine)
Set 1: 400 lbs × 10
Set 2: 400 lbs × 9
Set 3: 400 lbs × 7
Note: 8-12

Chest-Supported Row (Machine)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12
Note: 12-15

Leg Extension (Machine)
Set 1: 160 lbs × 17
Set 2: 160 lbs × 7
Set 3: 160 lbs × 6
Set 4: 160 lbs × 15
Set 5: 160 lbs × 6
Set 6: 160 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Note: 12-15, myo-rep match first set

Incline Curl (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 6
Note: 12-15, myo-rep match first set

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 18
Set 2: 125 lbs × 7
Set 3: 125 lbs × 7
Set 4: 125 lbs × 15
Set 5: 125 lbs × 7
Set 6: 125 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)

Workout notes: Monday session on Tuesday
with Strong
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Morning Session

Morning Workout
Saturday 20 Aug 2022, 07:47

Chest-Supported Row (Machine)
Set 1: 80 lbs × 12
Set 2: 80 lbs × 12
Set 3: 90 lbs × 12
Note: Standing on lower pegs, mid-grip width. Upper back row.

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

Shrug (Barbell)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 15
Set 3: 185 lbs × 15
Note: Snatch grip

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Leg Extension (Machine)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 15
Set 3: 160 lbs × 15
Note: Star-Trac
Seat at 6, foot pad at lowest/1
Note: Consider rest-pause

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Neck Extension
Set 1: 44 lbs × 26
Set 2: 44 lbs × 12
Set 3: 44 lbs × 8
Note: Rest-pause

with Strong
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Quick Session

Apartment Session
Tuesday 16 Aug 2022, 16:23

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 18
Set 3: 50 lbs × 16
Note: Tried incline 15deg for less deltoid, not sure how much difference it made.

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 13
Note: Butterfly Lateral Raise

Seated Row (Cable)
Set 1: 145 lbs × 10
Set 2: 145 lbs × 10

Copenhagen Plank
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 14
Set 3: (+15 lbs) × 15

Neck Extension
Set 1: 45 lbs × 24
Set 2: 45 lbs × 20
Set 3: 45 lbs × 18

with Strong
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Quick Session

Quick Session
Monday 15 Aug 2022, 19:26

Pull Up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Chest Dip
Set 1: 17 reps
Set 2: 15 reps

Hanging Knee Raise
Set 1: 15 reps
Set 2: 15 reps

with Strong
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Week 3 Monday on Wednesday

Week 3 Monday
Wednesday 10 Aug 2022, 14:16

Leg Press
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 10
Note: With extra pad for more ROM

Calf Press on Leg Press
Set 1: 200 lbs × 20
Set 2: 200 lbs × 20
Set 3: 200 lbs × 17

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 13
Set 2: 30 lbs × 12
Set 3: 27.5 lbs × 12
Note: 30 too heavy

Bulgarian Split Squat
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Note: Getting pretty exhausting.

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Note: Slow eccentric, 4 count

Bicep Curl (Barbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 11
Note: EZ bar

with Strong
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Week 2 Friday session on Tuesday

Week 2 Friday
Tuesday 9 Aug 2022, 15:22

Bent Over Row (Barbell)
Set 1: 200 lbs × 10
Set 2: 200 lbs × 10
Set 3: 200 lbs × 10

Chest Press (Machine)
Set 1: 200 lbs × 12
Set 2: 200 lbs × 12
Set 3: 200 lbs × 12

Copenhagen Plank
Set 1: (+15 lbs) × 17
Set 2: (+15 lbs) × 16
Set 3: (+15 lbs) × 14

Pullover (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Note: These take forever. Just doing 2 sets.

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 20
Set 3: 195 lbs × 20

Neck Extension
Set 1: 45 lbs × 27
Set 2: 45 lbs × 25
Set 3: 45 lbs × 20

Tibialis Curl
Set 1: 57 lbs × 27
Set 2: 57 lbs × 24
Set 3: 57 lbs × 20

with Strong
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Week 2 Thursday session on Monday

Week 2 Thursday
Monday 8 Aug 2022, 14:59

Reverse Fly (Machine)
Set 1: 150 lbs × 13
Set 2: 140 lbs × 13
Set 3: 140 lbs × 13
Note: StarTrac machine would have been 140
Hoist instead week 1, easier machine

Star Trac week 2

Bench Press (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 12
Note: Replaced dips

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 190 lbs × 10
Set 3: 190 lbs × 8

Lateral Raise (Cable)
Set 1: 17 lbs × 12
Set 2: 17 lbs × 12
Set 3: 17 lbs × 10
Note: Single arm

Cable Crunch
Set 1: 80 lbs × 18
Set 2: 80 lbs × 16
Set 3: 80 lbs × 16
Note: Standing

Wrist Roller
Set 1: 18 lbs × 3
Set 2: 18 lbs × 3
Note: 1 rep = 1 up/down

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 18
Set 2: 37 lbs × 18
Set 3: 37 lbs × 12

Workout notes: dips aren't a good chest movement. too much tricep. either do after close grip maybe higher rep
Workout notes:  or swap for week 2
with Strong
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Week 2 Wednesday

Week 2 Wednesday
Wednesday 3 Aug 2022, 15:21

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6

Squat (Machine)
Set 1: 400 lbs × 10
Set 2: 400 lbs × 10
Set 3: 400 lbs × 10

Lat Pulldown (Cable)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 11
Set 3: 180 lbs × 9
Note: Neutral grip

Tibialis Curl
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 13

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 18
Set 3: 125 lbs × 15

Hip Adductor (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 15
Set 3: 195 lbs × 14

Neck Extension
Set 1: 53 lbs × 20
Set 2: 53 lbs × 19
Set 3: 53 lbs × 13
Note: 24kg = 53

with Strong
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Week 2 Tuesday

Week 2 Tuesday
Tuesday 2 Aug 2022, 15:30

Seated Row (Cable)
Set 1: 100 lbs × 17
Set 2: 100 lbs × 17
Set 3: 100 lbs × 16
Note: To sternum for upper back involvement

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 15 @ 9.0
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13
Note: Angle of 30

Seated Row (Machine)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 12
Set 3: 185 lbs × 11

Pec Deck (Machine)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 17
Set 3: 130 lbs × 17

Cable Crunch
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 14
Note: Kneeling

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 13
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 22
Set 3: 25 lbs × 20

with Strong
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Week 2 Monday

Week 2 Monday
Monday 1 Aug 2022, 14:50

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 10
Set 3: 405 lbs × 10
Note: With extra pad for more ROM

Calf Press on Leg Press
Set 1: 190 lbs × 20
Set 2: 190 lbs × 19
Set 3: 190 lbs × 18

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 14

Bulgarian Split Squat
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Note: Getting pretty exhausting.

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Note: Slow eccentric, 4 count

Bicep Curl (Barbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 15
Set 3: 65 lbs × 13
Note: EZ bar

with Strong
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Week 1 Friday

Week 1 Friday
Friday 29 Jul 2022, 13:21

Bent Over Row (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10

Chest Press (Machine)
Set 1: 195 lbs × 12
Set 2: 195 lbs × 12
Set 3: 195 lbs × 12

Copenhagen Plank
Set 1: (+10 lbs) × 17
Set 2: (+10 lbs) × 16
Set 3: (+10 lbs) × 16

Pullover (Dumbbell)
Set 1: 85 lbs × 17
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15

Tibialis Curl
Set 1: 55 lbs × 26
Set 2: 55 lbs × 22
Set 3: 55 lbs × 16

Shrug (Barbell)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 20
Set 3: 185 lbs × 18

Neck Extension
Set 1: 45 lbs × 26
Set 2: 45 lbs × 23
Set 3: 45 lbs × 21

with Strong
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Week 1 Thursday

Week 1 Thursday
Thursday 28 Jul 2022, 16:22

Reverse Fly (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 16
Set 3: 150 lbs × 14
Note: StarTrac machine would have been 140
Hoist instead week 1, easier machine

Chest Dip
Set 1: (+45 lbs) × 12
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 10
Note: 3-count eccentric with pause
Note: Still very tricep heavy. Next time perform after close grip or swap immediately

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 9
Set 2: 190 lbs × 8
Set 3: 190 lbs × 7
Note: Perform before dips week 2. Did first and burned out triceps

Lateral Raise (Cable)
Set 1: 15 lbs × 12
Set 2: 15 lbs × 12
Set 3: 15 lbs × 12
Note: Single arm

Cable Crunch
Set 1: 80 lbs × 17
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Note: Standing

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Set 3: 15 lbs × 3
Note: 1 rep = 1 up/down

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 17
Set 2: 37 lbs × 17

Workout notes: dips aren't a good chest movement. too much tricep. either do after close grip maybe higher rep
Workout notes:  or swap for week 2
with Strong
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Week 1 Wednesday

Week 1 Wednesday
Wednesday 27 Jul 2022, 13:17

Stiff Leg Deadlift (Barbell)
Set 1: 300 lbs × 6
Set 2: 300 lbs × 6
Set 3: 300 lbs × 6

Squat (Machine)
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10
Set 3: 390 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20
Set 3: 120 lbs × 18

Lat Pulldown (Cable)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 11
Set 3: 175 lbs × 10
Note: Neutral grip

Hip Adductor (Machine)
Set 1: 185 lbs × 16
Set 2: 185 lbs × 16
Set 3: 185 lbs × 15

Neck Extension
Set 1: 53 lbs × 17
Set 2: 53 lbs × 16
Set 3: 53 lbs × 12
Note: 24kg = 53

Tibialis Curl
Set 1: 67 lbs × 17
Set 2: 67 lbs × 16
Set 3: 67 lbs × 15

with Strong
https://strong.app.link/umPXTLd80rb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 26 Jul 2022, 16:03

Seated Row (Cable)
Set 1: 100 lbs × 16
Set 2: 100 lbs × 16
Set 3: 100 lbs × 15
Note: To sternum for upper back involvement

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13
Note: Angle of 30

Seated Row (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12

Pec Deck (Machine)
Set 1: 130 lbs × 17
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12
Note: Kneeling

Skullcrusher (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 23
Set 2: 22.5 lbs × 22
Set 3: 22.5 lbs × 20

with Strong
https://strong.app.link/0vrFA3AtZrb 

Week 1 Monday

Week 1 Monday
Monday 25 Jul 2022, 12:07

Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Set 3: 395 lbs × 10
Note: With extra pad for more ROM

Calf Press on Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 19
Set 3: 180 lbs × 18

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15

Bulgarian Split Squat
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Slow eccentric, 4 count
Note: Right hamstring sore from BJJ comp

Bicep Curl (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: EZ bar

with Strong
https://strong.app.link/jcsQwy9KXrb 

Week 0.5 Wednesday

Week 0.5 Wednesday
Wednesday 20 Jul 2022, 16:00

Stiff Leg Deadlift (Barbell)
Set 1: 300 lbs × 6
Set 2: 300 lbs × 6

Squat (Machine)
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 20
Set 2: 120 lbs × 19

Tibialis Curl
Set 1: 60 lbs × 20
Set 2: 67 lbs × 15
Note: Internal cable cross is 1/2 weight. Doubling value.

Hip Adductor (Machine)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 15

Lat Pulldown (Cable)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 11
Note: Neutral grip

Neck Extension
Set 1: 53 lbs × 16
Set 2: 53 lbs × 15
Note: 24kg = 53

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

Week 0.5 Tuesday

Week 0.5 Tuesday
Tuesday 19 Jul 2022, 14:53

Seated Row (Cable)
Set 1: 100 lbs × 14
Set 2: 100 lbs × 14
Note: To sternum for upper back involvement

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 13
Note: Angle of 30

Seated Row (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12

Pec Deck (Machine)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Note: Hoist machine, seat height 5. Poles at -1. Holding poles instead of handles.

Cable Crunch
Set 1: 80 lbs × 16
Set 2: 80 lbs × 16
Note: Kneeling

Skullcrusher (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 21

Workout notes: Half volume
with Strong
https://strong.app.link/csHvM7MKNrb