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