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
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
