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