Deload workout

Afternoon Workout
Thursday 24 Feb 2022, 15:33

Pull Up
Set 1: 10 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps

Chest Dip
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

with Strong
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Deload week workout

Afternoon Workout
Tuesday 22 Feb 2022, 16:06

Squat (Barbell)
Set 1: 315 lbs × 2
Set 2: 335 lbs × 2
Set 3: 365 lbs × 1
Set 4: 375 lbs × 1

Hip Adductor (Machine)
Set 1: 121 lbs × 15
Set 2: 121 lbs × 15

Leg Press
Set 1: 450 lbs × 5
Set 2: 450 lbs × 5
Note: Slow eccentric

Face Pull (Cable)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Note: Seated

Nordic Curl
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps

Workout notes: low volume deload week. nothing too hard
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Week 5 Friday

Week 5 Friday
Friday 18 Feb 2022, 15:02

SUPERSET
Bent Over Row (Barbell)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 15
Set 3: 165 lbs × 15
Set 4: 165 lbs × 15
Set 5: 165 lbs × 13
Note: Aim for 15 across
Standing Calf Raise (Dumbbell)
Set 1: 140 lbs × 20
Set 2: 140 lbs × 20
Set 3: 140 lbs × 20
Set 4: 140 lbs × 20
Set 5: 140 lbs × 20
Note: Belt

Incline Bench Press (Barbell)
Set 1: 150 lbs × 10
Set 2: 150 lbs × 9
Set 3: 150 lbs × 9

Decline Crunch
Set 1: (+15 lbs) × 15
Set 2: (+17.5 lbs) × 21
Set 3: (+17.5 lbs) × 19

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15

with Strong
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Weeks 5 Thursday

Week 5 Thursday
Thursday 17 Feb 2022, 14:58

Bench Press (Barbell)
Set 1: 220 lbs × 10
Set 2: 220 lbs × 9
Set 3: 220 lbs × 9

Bench Press - Close Grip (Barbell)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 9
Set 4: 175 lbs × 10
Set 5: 175 lbs × 10

SUPERSET
Front Raise (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Set 3: 45 lbs × 20
Set 4: 45 lbs × 20
Set 5: 45 lbs × 21
Note: Finishing sets via rest-pause as needed.
Note: Only 2 rests max, fewer than last time
Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 15
Set 3: 125 lbs × 15
Set 4: 125 lbs × 15
Set 5: 125 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Set 4: 25 lbs × 13
Note: Completing with rest-pause

Workout notes: thumb pain in right seems to be only affecting lift off if I'm careful for bench
with Strong
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Week 5 Wednesday

Week 5 Wednesday
Wednesday 16 Feb 2022, 15:17

Stiff Leg Deadlift (Barbell)
Set 1: 385 lbs × 6
Set 2: 385 lbs × 6
Set 3: 385 lbs × 1
Set 4: 435 lbs × 1
Note: Hard. Stayed the same, dropped a set. Lots of fatigue.

Lying Leg Curl (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 12
Set 3: 160 lbs × 12
Set 4: 160 lbs × 9

SUPERSET
Lat Pulldown - Underhand (Cable)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10
Set 4: 160 lbs × 10
Set 5: 160 lbs × 10
Standing Calf Raise (Machine)
Set 1: 340 lbs × 15
Set 2: 340 lbs × 14
Set 3: 340 lbs × 14
Set 4: 340 lbs × 13
Set 5: 340 lbs × 9
Note: Likely should have stuck with 335

Hanging Leg Raise
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps
Set 4: 16 reps
Set 5: 16 reps

Hip Adductor (Machine)
Set 1: 121 lbs × 15
Set 2: 121 lbs × 15

with Strong
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Week 5 Tuesday

Week 5 Tuesday
Tuesday 15 Feb 2022, 13:20

Upright Row (Cable)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14
Set 4: 145 lbs × 14
Set 5: 145 lbs × 15

Chest Press (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 13
Set 3: 170 lbs × 13
Set 4: 170 lbs × 13
Set 5: 170 lbs × 13

Face Pull (Cable)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 15
Set 4: 145 lbs × 15

Seated Row (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12
Set 4: 150 lbs × 12
Set 5: 150 lbs × 12 [Failure]

Cable Crossover
Set 1: 30 lbs × 12
Set 2: 30 lbs × 11
Set 3: 30 lbs × 9
Set 4: 30 lbs × 10
Note: FreeMotion Dual Cable Cross

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15

with Strong
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Week 5 Monday

Week 5 Monday
Monday 14 Feb 2022, 14:42

SUPERSET
Calf Press on Leg Press
Set 1: 230 lbs × 10
Set 2: 230 lbs × 10
Set 3: 230 lbs × 10
Set 4: 230 lbs × 10
Set 5: 230 lbs × 10
Hanging Leg Raise
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps
Set 4: 16 reps
Set 5: 16 reps

SUPERSET
Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 4 reps
Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 12
Set 2: 27.5 lbs × 12
Set 3: 27.5 lbs × 12
Set 4: 27.5 lbs × 11
Set 5: 27.5 lbs × 9

Hip Adductor (Machine)
Set 1: 121 lbs × 15
Set 2: 121 lbs × 15

with Strong
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Week 4 Friday

Week 4 Friday (performed Saturday)
Saturday 12 Feb 2022, 11:35

Bent Over Row (Barbell)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 14
Set 3: 165 lbs × 13
Set 4: 165 lbs × 14
Set 5: 165 lbs × 12
Note: Hard. Repeat in week 5

SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 135 lbs × 20
Set 2: 135 lbs × 20
Set 3: 135 lbs × 20
Set 4: 135 lbs × 17
Set 5: 135 lbs × 20
Note: Belt
Decline Crunch
Set 1: (+12.5 lbs) × 15
Set 2: (+12.5 lbs) × 15
Set 3: (+12.5 lbs) × 15
Set 4: (+12.2 lbs) × 15
Set 5: (+12.5 lbs) × 15

Incline Bench Press (Barbell)
Set 1: 150 lbs × 9
Set 2: 150 lbs × 9
Set 3: 150 lbs × 8
Note: Difficult after yesterday

Pull Up
Set 1: 16 reps
Set 2: 14 reps
Set 3: 12 reps
Set 4: 11 reps

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 11
Set 3: 25 lbs × 10
Note: Dropped a set

Workout notes: tired. dropped forearm roller
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Week 4 Thursday

Week 4 Thursday (performed Friday)
Friday 11 Feb 2022, 15:13

Bench Press (Barbell)
Set 1: 220 lbs × 9 @ 9.0
Set 2: 220 lbs × 9 @ 9.0
Set 3: 220 lbs × 8
Note: Repeat for 10s next week

Bench Press - Close Grip (Barbell)
Set 1: 170 lbs × 10
Set 2: 170 lbs × 10
Set 3: 170 lbs × 10
Set 4: 170 lbs × 10
Set 5: 170 lbs × 10

SUPERSET
Front Raise (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Set 3: 45 lbs × 20
Set 4: 45 lbs × 20
Set 5: 45 lbs × 20
Note: Finishing sets via rest-pause as needed.
Seated Calf Raise (Plate Loaded)
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

Hip Adductor (Machine)
Set 1: 121 lbs × 15
Set 2: 121 lbs × 15
Note: Very slow eccentric

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 13
Set 3: 25 lbs × 15
Set 4: 25 lbs × 13
Note: Completing with rest-pause

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 15
Note: Dropping today, fatigue too high. Not high quality

Workout notes: had to postpone due to indigestion
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Week 4 Wednesday

Week 4 Wednesday
Wednesday 9 Feb 2022, 15:10

Stiff Leg Deadlift (Barbell)
Set 1: 385 lbs × 6
Set 2: 385 lbs × 6
Set 3: 385 lbs × 6
Note: Hard.

Lying Leg Curl (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 12
Set 3: 160 lbs × 11
Set 4: 160 lbs × 7

Lat Pulldown - Underhand (Cable)
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Set 4: 155 lbs × 10
Set 5: 155 lbs × 10

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Set 5: 15 reps

Standing Calf Raise (Machine)
Set 1: 335 lbs × 15
Set 2: 335 lbs × 15
Set 3: 335 lbs × 11
Set 4: 335 lbs × 12

with Strong
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Week 4 Tuesday

Week 4 Tuesday
Tuesday 8 Feb 2022, 13:18

Upright Row (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15
Set 5: 140 lbs × 15

Chest Press (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 13
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Set 5: 170 lbs × 12

Seated Row (Machine)
Set 1: 140 lbs × 12
Set 2: 145 lbs × 12
Set 3: 145 lbs × 12
Set 4: 145 lbs × 12
Set 5: 145 lbs × 12
Note: Hard

Cable Crossover
Set 1: 27 lbs × 13
Set 2: 27 lbs × 13
Set 3: 27 lbs × 13
Set 4: 27 lbs × 11
Note: FreeMotion Dual Cable Cross

Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15
Note: Pushing low in priority because I can do it at home if I run out of time.
Note: Performed at home later. Last set was performed seated and it worked really well

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 12
Note: Performed at home later

Workout notes: short on time - split workout at home and gym
with Strong
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Week 4 Monday

Week 4 Monday
Monday 7 Feb 2022, 15:06

SUPERSET
Calf Press on Leg Press
Set 1: 220 lbs × 10
Set 2: 220 lbs × 10
Set 3: 220 lbs × 10
Set 4: 220 lbs × 10
Set 5: 220 lbs × 10
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Set 5: 15 reps
Note: Did Captains Chair leg raises because hands were slipping without grips or chalk.

SUPERSET
Nordic Curl
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Note: Full reps!!
Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 12
Set 2: 27.5 lbs × 11
Set 3: 27.5 lbs × 11
Set 4: 27.5 lbs × 10
Set 5: 27.5 lbs × 9

Hip Adductor (Machine)
Set 1: 121 lbs × 15
Set 2: 121 lbs × 15

with Strong
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Week 3 Friday

Week 3 Friday (performed Saturday)
Saturday 5 Feb 2022, 10:12

SUPERSET
Bent Over Row (Barbell)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 15
Set 4: 155 lbs × 15
Set 5: 155 lbs × 15
Standing Calf Raise (Dumbbell)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 20
Set 3: 125 lbs × 20
Set 4: 125 lbs × 20
Set 5: 125 lbs × 20
Note: Belt

Incline Bench Press (Barbell)
Set 1: 145 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 8
Note: Next cycle can I make it not after two bench movements day before?
Note: Hard. Tired from yesterday

Pull Up
Set 1: 15 reps
Set 2: 14 reps
Set 3: 11 reps
Set 4: 10 reps

SUPERSET
Bicep Curl (Dumbbell)
Set 1: 22.5 lbs × 18
Set 2: 22.5 lbs × 15
Set 3: 22.5 lbs × 15
Set 4: 22.5 lbs × 15
Wrist Roller
Set 1: 30 lbs × 1
Set 2: 30 lbs × 1
Set 3: 30 lbs × 1
Note: Dropped a set

Decline Crunch
Set 1: (+10 lbs) × 17
Set 2: (+10 lbs) × 8
Set 3: (+10 lbs) × 6
Set 4: (+10 lbs) × 4
Set 5: (+10 lbs) × 3
Note: Rest paused set for time management

with Strong
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Week 3 Thursday

Week 3 Thursday (performed Friday)
Friday 4 Feb 2022, 14:24

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

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10
Set 5: 165 lbs × 10
Note: Felt easy today

Front Raise (Barbell)
Set 1: 40 lbs × 20
Set 2: 40 lbs × 20
Set 3: 40 lbs × 20
Set 4: 40 lbs × 20
Set 5: 40 lbs × 20
Note: Finishing sets via rest-pause as needed.

Lateral Raise (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
Set 5: 22.5 lbs × 15
Note: Completing with rest-pause

SUPERSET
Seated Calf Raise (Plate Loaded)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15
Set 4: 110 lbs × 15
Set 5: 110 lbs × 15
Reverse Fly (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Set 4: 20 lbs × 12

Workout notes: didn't sleep much but feeling good going into it.
with Strong
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Week 3 Wednesday

Week 3 Wednesday
Wednesday 2 Feb 2022, 15:13

Stiff Leg Deadlift (Barbell)
Set 1: 375 lbs × 6
Set 2: 375 lbs × 6
Set 3: 375 lbs × 6

Lying Leg Curl (Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12
Set 3: 155 lbs × 12
Set 4: 155 lbs × 8

Lat Pulldown - Underhand (Cable)
Set 1: 140 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 10
Set 4: 145 lbs × 10
Set 5: 145 lbs × 10

Hanging Leg Raise
Set 1: 14 reps
Set 2: 14 reps
Set 3: 14 reps
Set 4: 14 reps

Standing Calf Raise (Dumbbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Set 4: 135 lbs × 15
Note: Belt

with Strong
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Week 3 Tuesday

Week 3 Tuesday
Tuesday 1 Feb 2022, 15:29

Upright Row (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Set 4: 135 lbs × 15
Set 5: 135 lbs × 14

Face Pull (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Set 4: 135 lbs × 15
Note: All these in a row after upright start to aggravate elbow tendons. Stopping at 4.

Chest Press (Machine)
Set 1: 165 lbs × 13
Set 2: 165 lbs × 13
Set 3: 165 lbs × 13
Set 4: 165 lbs × 13
Set 5: 165 lbs × 13
Note: Good pump in pecs by set 3.

Seated Row (Machine)
Set 1: 130 lbs × 12
Set 2: 130 lbs × 12
Set 3: 130 lbs × 12
Set 4: 130 lbs × 12
Set 5: 130 lbs × 12

Cable Crossover
Set 1: 27 lbs × 12
Set 2: 27 lbs × 12
Set 3: 27 lbs × 12
Set 4: 27 lbs × 11
Note: FreeMotion Dual Cable Cross

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 22.5 lbs × 16
Set 4: 22.5 lbs × 16
Note: Nothing else available

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