Week 3 Thursday

Week 3 Thursday
Thursday 31 Mar 2022, 14:06

Reverse Fly (Machine)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Note: Using star Trac.

Bench Press (Barbell)
Set 1: 210 lbs × 10
Set 2: 215 lbs × 10
Set 3: 215 lbs × 10

Bench Press - Close Grip (Barbell)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10

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

Shrug (Barbell)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 16
Note: Using trap bar

Ab Wheel
Set 1: 4 reps
Set 2: 5 reps
Note: Standing

Supine Hip Flexion (Cable)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Note: Both legs at once with abs

with Strong
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Week 3 Wednesday

Week 3 Wednesday
Wednesday 30 Mar 2022, 15:29

Good Morning (Barbell)
Set 1: 225 lbs × 7
Set 2: 275 lbs × 5
Set 3: 295 lbs × 8
Set 4: 295 lbs × 8
Note: Trying high bar position. Can't get it right and it's hurting my right elbow. Back to low bar, better feeling overall.

Squat (Machine)
Set 1: 330 lbs × 10
Set 2: 330 lbs × 10

Seated Leg Curl (Machine)
Set 1: 237 lbs × 10
Set 2: 237 lbs × 10
Set 3: 237 lbs × 9

Lat Pulldown (Cable)
Set 1: 145 lbs × 11
Set 2: 145 lbs × 11
Set 3: 145 lbs × 9

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 13
Set 3: 125 lbs × 13

Hip Adductor (Machine)
Set 1: 137 lbs × 17
Set 2: 137 lbs × 17

Supine Hip Flexion (Cable)
Set 1: 23 lbs × 16
Set 2: 23 lbs × 15

with Strong
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Week 3 Tuesday

Week 3 Tuesday
Tuesday 29 Mar 2022, 16:04

Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Note: Seated

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

Seated Row (Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12
Set 3: 155 lbs × 12

Hanging Knee Raise (Weighted)
Set 1: 15 reps
Set 2: 15 reps
Note: Knee raise with ball or block

Cable Crossover
Set 1: 33 lbs × 11
Set 2: 33 lbs × 11

Skullcrusher (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 12
Note: Assumption: EZ bar = 30 lbs
Note: Slow to the forehead with a pause

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 27.5 lbs × 14
Set 2: 27.5 lbs × 4
Set 3: 27.5 lbs × 3
Set 4: 27.5 lbs × 12
Set 5: 27.5 lbs × 3
Set 6: 27.5 lbs × 1
Note: Myo-rep sets matched between sides, tracking lower

with Strong
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Week 3 Monday

Monday Week  3
Monday 28 Mar 2022, 13:38

Squat (Barbell)
Set 1: 285 lbs × 6
Set 2: 285 lbs × 6
Note: Paused

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

Leg Press
Set 1: 335 lbs × 10
Set 2: 335 lbs × 10
Note: Narrow stance, short pause

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10
Set 4: 135 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 12
Set 2: 22.5 lbs × 12
Set 3: 22.5 lbs × 12

Bicep Curl (Dumbbell)
Set 1: 22.5 lbs × 15
Set 2: 22.5 lbs × 15

Supine Hip Flexion (Cable)
Set 1: 23 lbs × 15
Set 2: 23 lbs × 15

with Strong
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Week 2 Friday

Week 2 Friday
Friday 18 Mar 2022, 14:03

Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 8

Incline Bench Press (Barbell)
Set 1: 140 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 10

Bent Over Row (Barbell)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10

Front Raise (Barbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 17
Note: Allowing only one stop this mesocycle

Copenhagen Plank
Set 1: 15 reps
Set 2: 15 reps
Note: From the knee

Neck Extension
Set 1: 0 lbs × 25
Set 2: 0 lbs × 25

Supine Hip Flexion (Cable)
Set 1: 23 lbs × 15
Set 2: 23 lbs × 15

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

Week 2 Thursday

Week 2 Thursday
Thursday 17 Mar 2022, 15:59

Reverse Fly (Machine)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Note: Using star Trac.

Bench Press (Barbell)
Set 1: 210 lbs × 10
Set 2: 210 lbs × 10
Set 3: 210 lbs × 10

PT exercises (generic)
Set 1: 1 reps
Set 2: 1 reps
Note: Supine knee raise with ball 2 sets

Bench Press - Close Grip (Barbell)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 9

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

Shrug (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Note: Using trap bar

with Strong
https://strong.app.link/Ut18G4O1tob 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 16 Mar 2022, 15:30

Good Morning (Barbell)
Set 1: 290 lbs × 6
Set 2: 290 lbs × 8
Set 3: 290 lbs × 8
Note: Miscounted

Squat (Machine)
Set 1: 325 lbs × 10
Set 2: 325 lbs × 10

Lat Pulldown (Cable)
Set 1: 140 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15

Seated Leg Curl (Machine)
Set 1: 223 lbs × 12
Set 2: 223 lbs × 12

Hip Adductor (Machine)
Set 1: 137 lbs × 15
Set 2: 137 lbs × 15

Supine Hip Flexion (Cable)
Set 1: 23 lbs × 15
Set 2: 23 lbs × 15

with Strong
https://strong.app.link/Lk8wiCwlsob 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 15 Mar 2022, 13:53

Face Pull (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15
Note: Seated

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

PT exercises (generic)
Set 1: 2 reps
Note: Knee raise with ball

Seated Row (Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12
Set 3: 155 lbs × 12

Cable Crossover
Set 1: 33 lbs × 11
Set 2: 33 lbs × 10

Skullcrusher (Barbell)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 16

with Strong
https://strong.app.link/S4i0W7sBqob 

Week 2 Monday

Monday Week 2
Monday 14 Mar 2022, 14:32

Squat (Barbell)
Set 1: 285 lbs × 6
Set 2: 285 lbs × 6
Note: Paused

Leg Press
Set 1: 335 lbs × 10
Set 2: 335 lbs × 10
Note: Narrow stance

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

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 12
Set 2: 22.5 lbs × 12
Set 3: 22.5 lbs × 12

Bicep Curl (Dumbbell)
Set 1: 22.5 lbs × 15
Set 2: 22.5 lbs × 15

Supine Hip Flexion (Cable)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15

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

Week 1 Friday

Week 1 Friday
Friday 11 Mar 2022, 14:37

Chin Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 7

Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10

Bent Over Row (Barbell)
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Note: Mostly just postural fatigue

Front Raise (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Note: Allowing only one stop this mesocycle

Copenhagen Plank
Set 1: 15 reps
Set 2: 13 reps
Note: From the knee

Neck Extension
Set 1: 0 lbs × 20
Set 2: 0 lbs × 20
Note: Bodyweight only today

PT exercises (generic)
Set 1: 2 reps
Note: Supine march 2x15 x20

Calf Press on Leg Press
Set 1: 205 lbs × 11
Set 2: 205 lbs × 11
Set 3: 205 lbs × 11
Note: Just to test knee issue

with Strong
https://strong.app.link/eZJyj0U6job 

Week 1 Thursday

Week 1 Thursday
Thursday 10 Mar 2022, 17:15

Reverse Fly (Machine)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 10
Set 3: 130 lbs × 5
Note: Usual machine out of order. Using star Trac.

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

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

Upright Row (Cable)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15

PT exercises (generic)
Set 1: 1 reps
Note: Supine knee raise with ball 2 sets

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

Week 1 Wednesday

Week 1 Wednesday
Wednesday 9 Mar 2022, 15:06

Good Morning (Barbell)
Set 1: 275 lbs × 8
Set 2: 275 lbs × 8

Squat (Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10

Lat Pulldown (Cable)
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 15
Set 3: 115 lbs × 15

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

PT exercises (generic)
Set 1: 1 reps
Note: Supine march

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

Week 1 Tuesday

Week 1 Tuesday
Tuesday 8 Mar 2022, 15:04

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

Seated Row (Machine)
Set 1: 140 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

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

Cable Crossover
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12

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

Skullcrusher (Barbell)
Set 1: 45 lbs × 15
Set 2: 45 lbs × 11

PT exercises (generic)
Set 1: 1 reps
Note: Supine knee raise with ball & band 2*15

with Strong
https://strong.app.link/qBNFfjM7eob 

Week 1 Monday

Monday Week 1
Monday 7 Mar 2022, 11:22

Squat (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Note: Paused

Leg Press
Set 1: 315 lbs × 10
Set 2: 315 lbs × 10
Note: Narrow stance

Calf Press on Leg Press
Set 1: 205 lbs × 12
Set 2: 205 lbs × 12
Set 3: 205 lbs × 12

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

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 12
Set 2: 20 lbs × 12

Bicep Curl (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15

PT exercises (generic)
Set 1: 1 reps
Note: Supine march with loop 2x15

2 min hip flexor stretch

Workout notes: pain in right side of neck. working around it
with Strong
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Friday workout

Midday Workout
Friday 4 Mar 2022, 13:03

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

Good Morning (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6

Chin Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 10

Iso-Lateral Row (Machine)
Set 1: 115 lbs × 8
Set 2: 115 lbs × 10
Set 3: 120 lbs × 10
Note: Lever edge row

Lat Pulldown (Cable)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10

Workout notes: workout in Framingham
with Strong
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