Week 3 Monday

Week 3 Monday
Monday 31 Jan 2022, 12:44

SUPERSET
Calf Press on Leg Press
Set 1: 210 lbs × 10
Set 2: 210 lbs × 10
Set 3: 210 lbs × 10
Set 4: 210 lbs × 10
Set 5: 210 lbs × 10
Hanging Leg Raise
Set 1: 14 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 14 reps
Set 5: 14 reps

SUPERSET
Nordic Curl
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 13
Set 3: 25 lbs × 13
Set 4: 25 lbs × 13
Set 5: 25 lbs × 13

with Strong
https://strong.app.link/mDzBidy9gnb 

Week 2 Friday

Week 2 Friday
Friday 28 Jan 2022, 14:14

Bent Over Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 15
Set 4: 145 lbs × 15

Pull Up
Set 1: 14 reps
Set 2: 13 reps
Set 3: 11 reps
Set 4: 9 reps

Incline Bench Press (Barbell)
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
Set 3: 140 lbs × 10
Note: Next cycle can I make it not after two bench movements day before?
Note: Did not add set.

Decline Crunch
Set 1: (+10 lbs) × 16
Set 2: (+10 lbs) × 16
Set 3: (+10 lbs) × 16
Set 4: (+10 lbs) × 16
Note: Not a fan of the decline bench at 24 fitness. Too much thigh involvement to keep from slipping out.

Standing Calf Raise (Dumbbell)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 20
Set 3: 115 lbs × 20
Set 4: 115 lbs × 20

Bicep Curl (Dumbbell)
Set 1: 22.5 lbs × 20
Set 2: 22.5 lbs × 20
Set 3: 20 lbs × 20
Set 4: 20 lbs × 18
Note: Finished up at home

Wrist Roller
Set 1: 30 lbs × 1
Set 2: 30 lbs × 1
Set 3: 30 lbs × 1
Set 4: 30 lbs × 1

with Strong
https://strong.app.link/D9H2yJDpcnb 

Week 2 Thursday

Week 2 Thursday
Thursday 27 Jan 2022, 12:31

Bench Press (Barbell)
Set 1: 215 lbs × 10
Set 2: 215 lbs × 9
Set 3: 215 lbs × 7
Note: Repeat 215 week 3 for 10s.

Bench Press - Close Grip (Barbell)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10
Set 4: 160 lbs × 10
Note: Go with small increases.

Front Raise (Barbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 20
Set 3: 35 lbs × 20
Set 4: 35 lbs × 20
Note: Finishing sets via rest-pause as needed.

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Set 4: 20 lbs × 15
Note: Completing with rest-pause

SUPERSET
Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Set 4: 175 lbs × 15
Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15
Set 4: 100 lbs × 15

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

Week 2 Wednesday

Week 2 Wednesday
Wednesday 26 Jan 2022, 13:47

Stiff Leg Deadlift (Barbell)
Set 1: 365 lbs × 6
Set 2: 365 lbs × 4
Set 3: 365 lbs × 6
Note: Had a cramp in my pec midway set 2

Lying Leg Curl (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

Lat Pulldown - Underhand (Cable)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10
Set 4: 135 lbs × 10

Hanging Leg Raise
Set 1: 13 reps
Set 2: 13 reps
Set 3: 13 reps
Set 4: 13 reps

Standing Calf Raise (Machine)
Set 1: 325 lbs × 15
Set 2: 325 lbs × 15
Set 3: 325 lbs × 13
Set 4: 325 lbs × 14

with Strong
https://strong.app.link/CL2g2ddX8mb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 25 Jan 2022, 12:32

Upright Row (Cable)
Set 1: 135 lbs × 14
Set 2: 135 lbs × 14
Set 3: 135 lbs × 14
Set 4: 135 lbs × 14

Face Pull (Cable)
Set 1: 135 lbs × 14
Set 2: 135 lbs × 14
Set 3: 135 lbs × 14
Set 4: 135 lbs × 14

Chest Press (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 12
Set 3: 165 lbs × 12
Set 4: 165 lbs × 12

Seated Row (Machine)
Set 1: 120 lbs × 12
Set 2: 120 lbs × 12
Set 3: 120 lbs × 12
Set 4: 120 lbs × 12

Cable Crossover
Set 1: 23 lbs × 12
Set 2: 23 lbs × 12
Set 3: 23 lbs × 12
Set 4: 23 lbs × 12
Note: FreeMotion Dual Cable Cross

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 15
Set 2: 22.5 lbs × 15
Set 3: 22.5 lbs × 15
Set 4: 22.5 lbs × 15

with Strong
https://strong.app.link/bwpRcE1d7mb 

Week 2 Monday

Week 2 Monday
Monday 24 Jan 2022, 12:49

Leg Press
Set 1: 445 lbs × 5
Set 2: 445 lbs × 5
Set 3: 445 lbs × 5

Leg Press
Set 1: 350 lbs × 10
Set 2: 350 lbs × 10
Set 3: 350 lbs × 10
Set 4: 350 lbs × 10
Note: Narrow stance

Calf Press on Leg Press
Set 1: 200 lbs × 10
Set 2: 200 lbs × 10
Set 3: 200 lbs × 10
Set 4: 200 lbs × 10

SUPERSET
Nordic Curl
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12
Set 4: 25 lbs × 12

Hanging Leg Raise
Set 1: 13 reps
Set 2: 13 reps
Set 3: 13 reps
Set 4: 13 reps

with Strong
https://strong.app.link/vzKw5I9y5mb 

Week 1 Friday

Week 1 Friday
Friday 21 Jan 2022, 13:33

Bent Over Row (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15

Pull Up
Set 1: 13 reps
Set 2: 13 reps
Set 3: 9 reps

Incline Bench Press (Barbell)
Set 1: 115 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10
Note: Definitely tough after bench yesterday. Change week structure?

Decline Crunch
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 15
Set 3: (+10 lbs) × 15

Standing Calf Raise (Dumbbell)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

Bicep Curl (Dumbbell)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 20
Set 3: 20 lbs × 20

Wrist Roller
Set 1: 25 lbs × 2
Set 2: 25 lbs × 3
Set 3: 25 lbs × 2

with Strong
https://strong.app.link/rhQVxBBG0mb 

Week 1 Thursday

Week 1 Thursday
Thursday 20 Jan 2022, 11:46

Bench Press (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 10

Bench Press - Close Grip (Barbell)
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10

Front Raise (Barbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15

SUPERSET
Reverse Fly (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Seated Calf Raise (Plate Loaded)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

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

Week 1 Wednesday

Week 1 Wednesday
Wednesday 19 Jan 2022, 15:14

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6

Lying Leg Curl (Machine)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 12

Leg Press
Set 1: 315 lbs × 15
Set 2: 315 lbs × 15
Set 3: 315 lbs × 15

Lat Pulldown - Underhand (Cable)
Set 1: 115 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Standing Calf Raise (Machine)
Set 1: 315 lbs × 15
Set 2: 315 lbs × 15
Set 3: 315 lbs × 13

with Strong
https://strong.app.link/CtC7XcqsXmb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 18 Jan 2022, 12:38

Upright Row (Cable)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 13
Set 3: 135 lbs × 13

Face Pull (Cable)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 13
Set 3: 135 lbs × 13

Chest Press (Machine)
Set 1: 151 lbs × 12
Set 2: 151 lbs × 12
Set 3: 151 lbs × 12

Seated Row (Machine)
Set 1: 110 lbs × 12
Set 2: 110 lbs × 12
Set 3: 110 lbs × 12

Cable Crossover
Set 1: 27 lbs × 12
Set 2: 27 lbs × 9
Set 3: 23 lbs × 8
Note: FreeMotion Dual Cable Cross

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15

with Strong
https://strong.app.link/t8ZUA7sAVmb 

Week 1 Monday

Week 1 Monday
Monday 17 Jan 2022, 12:09

Leg Press
Set 1: 430 lbs × 5
Set 2: 430 lbs × 5
Set 3: 340 lbs × 10
Set 4: 340 lbs × 10
Set 5: 340 lbs × 10

Calf Press on Leg Press
Set 1: 190 lbs × 10
Set 2: 190 lbs × 10
Set 3: 190 lbs × 10

SUPERSET
Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 12
Set 2: 22.5 lbs × 12
Set 3: 22.5 lbs × 12

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

with Strong
https://strong.app.link/uIZjN3sSTmb 

Friday afternoon

Afternoon Workout
Friday 14 Jan 2022, 14:59

Face Pull (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15

Incline Bench Press (Smith Machine)
Set 1: 125 lbs × 7
Set 2: 115 lbs × 10
Set 3: 115 lbs × 10
Set 4: 115 lbs × 10
Note: Bench at 3

Lat Pulldown - Underhand (Cable)
Set 1: 85 lbs × 13
Set 2: 100 lbs × 11
Set 3: 115 lbs × 8

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15

Decline Crunch
Set 1: 20 reps
Set 2: (+10 lbs) × 20
Set 3: (+10 lbs) × 14
Note: Focus on curling torso

Standing Calf Raise (Dumbbell)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 20
Set 3: 115 lbs × 18
Note: Belt

with Strong
https://strong.app.link/aV9Oz0I6Omb 

Friday morning

Morning Workout
Friday 14 Jan 2022, 07:42

Incline Bench Press (Smith Machine)
Set 1: 70 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 9
Note: Assuming bar is zero for now
Note: With a pause

Bicep Curl (Dumbbell)
Set 1: 20 lbs × 20

with Strong
https://strong.app.link/IZw8D80yOmb 

Wednesday

Midday Workout
Wednesday 12 Jan 2022, 13:14

Leg Extension (Machine)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15

Palms Down Wrist Curl
Set 1: 8 lbs × 15

Calf Press on Leg Press
Set 1: 180 lbs × 11
Set 2: 180 lbs × 11
Set 3: 180 lbs × 11

with Strong
https://strong.app.link/z0juP4SDLmb 

Tuesday session

Afternoon Workout
Tuesday 11 Jan 2022, 15:04

Leg Press
Set 1: 450 lbs × 5
Set 2: 450 lbs × 5
Set 3: 450 lbs × 5
Set 4: 315 lbs × 10
Set 5: 315 lbs × 10

Calf Press on Leg Press
Set 1: 235 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10
Set 4: 180 lbs × 10
Set 5: 180 lbs × 10

Lying Leg Curl (Machine)
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Set 3: 150 lbs × 10

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 16
Set 3: 17.5 lbs × 16

with Strong
https://strong.app.link/cuB7gRH7Jmb 

Monday afternoon

Midday Workout
Monday 10 Jan 2022, 12:13

Belt Squat
Set 1: 145 lbs × 10
Set 2: 145 lbs × 15
Set 3: 155 lbs × 15
Set 4: 165 lbs × 15
Set 5: 165 lbs × 15

Leg Extension (Machine)
Set 1: 100 lbs × 15
Set 2: 110 lbs × 15
Set 3: 120 lbs × 15
Set 4: 130 lbs × 15
Note: StarTrac

Lying Leg Curl (Machine)
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 12

Seated Calf Raise (Plate Loaded)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 15
Set 3: 45 lbs × 12

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15

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

Injury avoidance Monday morning

Morning Workout
Monday 10 Jan 2022, 07:05

Belt Squat
Set 1: 180 lbs × 8
Set 2: 180 lbs × 7
Set 3: 135 lbs × 15
Set 4: 135 lbs × 15
Set 5: 135 lbs × 15
Note: Using landmine and standing on three 35s. Includes bar weight.

Standing Calf Raise (Dumbbell)
Set 1: 119 lbs × 20
Set 2: 119 lbs × 19
Set 3: 119 lbs × 15
Set 4: 119 lbs × 15
Set 5: 119 lbs × 16
Note: Belt calf raise

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Set 4: 17.5 lbs × 15
Set 5: 17.5 lbs × 15

Nordic Curl
Set 1: 4 reps
Set 2: 5 reps
Set 3: 5 reps
Note: Negatives

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

Week 3 Friday. Injury

Week 3 Friday
Friday 7 Jan 2022, 12:42

Chin Up
Set 1: (+75 lbs) × 8
Set 2: (+75 lbs) × 6
Note: Should not have attempted. Trap pain now worse.  First set felt okay. Second very bad. 

Standing Calf Raise (Dumbbell)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 20
Set 3: 115 lbs × 17
Set 4: 115 lbs × 16
Set 5: 115 lbs × 16

Workout notes: serious pain in right trap/neck from BJJ. being careful not to aggravate it.
with Strong
https://strong.app.link/PnS01RFjDmb 

Week 3 Thursday

Week 3 Thursday
Thursday 6 Jan 2022, 12:18

Face Pull (Cable)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 15
Set 4: 145 lbs × 15
Set 5: 145 lbs × 12
Note: Replacement for machine rear delt. Injury avoidance. Add weight week 4
Note: Performed first week 3 due to equipment availability

Incline Bench Press (Barbell)
Set 1: 150 lbs × 8
Set 2: 150 lbs × 8
Set 3: 150 lbs × 8
Note: Add weight week 4

Bench Press (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 14
Set 4: 80 lbs × 13
Note: Week 4 add weight or add reps

Front Raise (Barbell)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 19
Set 3: 35 lbs × 19
Set 4: 35 lbs × 18
Set 5: 35 lbs × 18
Note: Week 4 add weight, possibly reduce reps

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 18
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 14
Set 4: 17.5 lbs × 13
Set 5: 17.5 lbs × 13
Note: Week 4 add reps
Note: COVID shot in left side delt

with Strong
https://strong.app.link/rqY4OueGBmb 

Week 3 Wednesday

Week 3 Wednesday
Wednesday 5 Jan 2022, 12:10

Squat (Barbell)
Set 1: 310 lbs × 5
Set 2: 315 lbs × 5
Set 3: 315 lbs × 5
Note: Add weight week 4. Felt really good today.

Squat (Machine)
Set 1: 335 lbs × 10
Set 2: 335 lbs × 10
Set 3: 335 lbs × 10
Note: Week 3 increase weight.

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Note: No assistance full negative.

SUPERSET
Hanging Leg Raise
Set 1: 13 reps
Set 2: 13 reps
Set 3: 13 reps
Set 4: 13 reps
Note: Avoiding bicep issue
Note: Week 3 add reps. Try to match Monday
Standing Calf Raise (Machine)
Set 1: 330 lbs × 12
Set 2: 330 lbs × 12
Set 3: 330 lbs × 12
Set 4: 330 lbs × 12
Set 5: 330 lbs × 12
Note: Week 3 add weight

SUPERSET
Neck Curl
Set 1: 50 lbs × 30
Set 2: 50 lbs × 28
Set 3: 50 lbs × 23
Set 4: 50 lbs × 28
Set 5: 50 lbs × 24
Note: Hoist cable cross
Note: Week 3 increase weight.
Neck Extension
Set 1: 50 lbs × 30
Set 2: 50 lbs × 25
Set 3: 50 lbs × 24
Set 4: 50 lbs × 21
Set 5: 50 lbs × 19
Note: Hoist cable cross
Note: Week 3 add weight

Workout notes: Right after COVID shot and bruise on right kneecap
with Strong
https://strong.app.link/tM8t44m1zmb 

Week 3 Tuesday

Week 3 Tuesday
Tuesday 4 Jan 2022, 15:11

SUPERSET
Face Pull (Cable)
Set 1: 145 lbs × 14
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12
Set 4: 145 lbs × 12
Set 5: 145 lbs × 12
Note: Add weight week 4
Upright Row (Cable)
Set 1: 145 lbs × 13
Set 2: 145 lbs × 12
Set 3: 145 lbs × 12
Set 4: 145 lbs × 12
Set 5: 145 lbs × 10
Note: Add weight week 4

Chest Press (Machine)
Set 1: 151 lbs × 14
Set 2: 151 lbs × 13
Set 3: 151 lbs × 12
Set 4: 151 lbs × 11
Set 5: 151 lbs × 11
Note: Slow eccentric. Hoist Roc-It Chest Press
Note: Add weight week 4

Seated Row (Machine)
Set 1: 120 lbs × 14
Set 2: 120 lbs × 13
Set 3: 120 lbs × 12
Set 4: 120 lbs × 12
Set 5: 120 lbs × 11
Note: Star Trac Vertical Row. Slow eccentric
Note: Add weight week 4

Lat Pulldown (Cable)
Set 1: 115 lbs × 13
Set 2: 115 lbs × 12
Set 3: 115 lbs × 11
Set 4: 115 lbs × 12
Set 5: 115 lbs × 11
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 4 add weight

Seated Palms Up Wrist Curl (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
Note: Add weight week 4

with Strong
https://strong.app.link/j1kyWYyxymb 

Week 3 Monday

Week 3 Monday
Monday 3 Jan 2022, 13:15

Good Morning (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 305 lbs × 6
Note: Add weight week 4 stay with 6

Back Extension
Set 1: (+35 lbs) × 18
Set 2: (+35 lbs) × 16
Set 3: (+35 lbs) × 15
Note: Add weight week 4 aim for 15

Leg Press
Set 1: 355 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10
Note: Add weight week 4 stay with 10

SUPERSET
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12
Set 4: 25 lbs × 12
Set 5: 25 lbs × 12
Note: Add reps week 4
Note: Wanted 22.5 but not available.
Standing Calf Raise (Machine)
Set 1: 350 lbs × 10
Set 2: 350 lbs × 10
Set 3: 350 lbs × 10
Set 4: 350 lbs × 10
Set 5: 350 lbs × 10
Note: Add weight week 4 stay at 10.

Hanging Leg Raise
Set 1: 13 reps
Set 2: 13 reps
Set 3: 13 reps
Set 4: 13 reps
Set 5: 13 reps
Note: Add reps week 4

with Strong
https://strong.app.link/YPUjUx3Kwmb