Deload Friday

Friday mixed deload
Friday 29 Apr 2022, 14:44

Bent Over Row (Barbell)
Set 1: 185 lbs × 5
Set 2: 185 lbs × 5

Bench Press (Barbell)
Set 1: 225 lbs × 5
Set 2: 245 lbs × 2
Set 3: 255 lbs × 2
Set 4: 265 lbs × 1
Note: Feel a bit in wrist at 265.

Reverse Fly (Machine)
Set 1: 150 lbs × 8
Set 2: 150 lbs × 8

Lateral Raise (Cable)
Set 1: 7 lbs × 12
Set 2: 7 lbs × 12
Note: Experimenting

Copenhagen Plank
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: Set 1 24in
Set 2 30in (red on side)

Neck Extension
Set 1: 40 lbs × 12
Set 2: 40 lbs × 12

Wrist Roller
Set 1: 13 lbs × 24
Note: With FreeMotion cable cross

with Strong
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Deload Wednesday

Deload Wednesday
Wednesday 27 Apr 2022, 14:48

Squat (Machine)
Set 1: 365 lbs × 5
Set 2: 365 lbs × 5

Nordic Curl
Set 1: 4 reps
Set 2: 8 reps

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 8
Set 2: 125 lbs × 8

Lat Pulldown (Cable)
Set 1: 150 lbs × 6
Set 2: 150 lbs × 6

Hip Adductor (Machine)
Set 1: 151 lbs × 9
Set 2: 151 lbs × 10
Note: 151=block 9
165=block 10

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 8
Set 2: 33 lbs × 8

Tibialis Curl
Set 1: 40 lbs × 12
Set 2: 40 lbs × 10
Note: Cable, using looped rope attachment

Neck Extension
Set 1: 40 lbs × 8
Set 2: 40 lbs × 8

with Strong
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Deload Tuesday

Deload Tuesday
Tuesday 26 Apr 2022, 13:16

Face Pull (Cable)
Set 1: 155 lbs × 8
Set 2: 155 lbs × 8
Note: Seated on the ground

Chest Press (Machine)
Set 1: 180 lbs × 6
Set 2: 180 lbs × 6
Note: Paused
Note: Seat at 3

Seated Row (Machine)
Set 1: 170 lbs × 7
Set 2: 170 lbs × 7
Note: Seat at 4
Note: Slow eccentric with pause at bottom

Cable Crossover
Set 1: 33 lbs × 6
Set 2: 33 lbs × 6

Reverse Crunch
Set 1: (+30 lbs) × 7
Set 2: (+30 lbs) × 7
Note: Using FreeMotion cable machine

Skullcrusher (Barbell)
Set 1: 65 lbs × 8
Set 2: 65 lbs × 8
Note: Assumption: EZ bar = 30 lbs
Note: Slow to the forehead with a pause

Farmer's Walk
Set 1: 53 lbs × 3
Set 2: 53 lbs × 2
Note: Try using kettlebell in each hand
Note: Each length is roughly 100 steps

with Strong
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Monday deload

Deload Monday
Monday 25 Apr 2022, 15:56

Leg Press
Set 1: 375 lbs × 5
Set 2: 375 lbs × 5
Note: Narrow stance, paused

Bulgarian Split Squat
Set 1: 135 lbs × 8
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10

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

Seated Calf Raise (Plate Loaded)
Set 1: 160 lbs × 5
Set 2: 160 lbs × 5

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 6
Set 2: 27.5 lbs × 6

Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 7
Set 2: 27.5 lbs × 7

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 8

Workout notes: half reps and sets
Workout notes:  same weight
with Strong
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Week 6 Friday

Week 6 Friday
Friday 22 Apr 2022, 15:05

Pull Up
Set 1: (+50 lbs) × 8
Set 2: (+50 lbs) × 8
Note: Instead of chin up due to wrist. Not too much

Incline Bench Press (Barbell)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 9
Set 3: 165 lbs × 8
Note: Lockout rough today

Copenhagen Plank
Set 1: 15 reps
Set 2: 12 reps
Set 3: 12 reps
Note: Feet, box top of knee height

Front Raise (Barbell)
Set 1: 55 lbs × 20
Set 2: 55 lbs × 18
Set 3: 55 lbs × 16
Note: Allowing only one stop this mesocycle

Bent Over Row (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10

Neck Extension
Set 1: 40 lbs × 17
Set 2: 40 lbs × 16
Set 3: 40 lbs × 15
Note: Using FreeMotion cable cross

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 17
Set 2: 33 lbs × 17

Tibialis Curl
Set 1: 40 lbs × 20
Set 2: 40 lbs × 20

Workout notes: super tired today
with Strong
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Week 6 Thursday

Week 6 Thursday
Thursday 21 Apr 2022, 16:18

Bench Press (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 9 @ 9.5

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 190 lbs × 10
Set 3: 190 lbs × 10

Reverse Fly (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 14
Set 3: 150 lbs × 10
Note: Using star Trac. Seat 4

Ab Wheel
Set 1: 13 reps
Set 2: 13 reps
Set 3: 11 reps
Note: Knees

Upright Row (Cable)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13

Shrug (Barbell)
Set 1: 145 lbs × 17
Set 2: 145 lbs × 17
Set 3: 145 lbs × 17
Note: Using trap bar

Workout notes: feeling the left forearm a tiny bit but didn't bother any lifts
with Strong
https://strong.app.link/MGMtvYx9ppb 

Week 6 Wednesday

Week 6 Wednesday
Wednesday 20 Apr 2022, 15:28

Good Morning (Barbell)
Set 1: 315 lbs × 8
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Note: Try high bar with a pad or lower the weight. Or Nordics twice a week

Squat (Machine)
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 15
Set 3: 125 lbs × 15
Set 4: 125 lbs × 13

Lat Pulldown (Cable)
Set 1: 150 lbs × 13
Set 2: 150 lbs × 12
Set 3: 150 lbs × 9

Seated Leg Curl (Machine)
Set 1: 237 lbs × 14
Set 2: 237 lbs × 12
Set 3: 237 lbs × 10

Hip Adductor (Machine)
Set 1: 151 lbs × 17
Set 2: 151 lbs × 17
Set 3: 151 lbs × 17
Note: 151=block 9
165=block 10

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 16
Set 2: 33 lbs × 16

Tibialis Curl
Set 1: 40 lbs × 19
Set 2: 40 lbs × 17
Note: Cable, using looped rope attachment

with Strong
https://strong.app.link/Smo4pzVsopb 

Week 6 Tuesday

Week 6 Tuesday
Tuesday 19 Apr 2022, 14:45

Face Pull (Cable)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 15
Set 3: 160 lbs × 15
Set 4: 160 lbs × 14
Note: Seated on the ground

Chest Press (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12
Set 4: 180 lbs × 12
Note: Paused
Note: Seat at 3

Seated Row (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Note: Seat at 4
Note: Slow eccentric with pause at bottom
Note: Getting hard. Maybe 1-2 rir

Reverse Crunch
Set 1: (+30 lbs) × 12
Set 2: (+30 lbs) × 12
Set 3: (+30 lbs) × 12
Note: Using FreeMotion cable machine

Cable Crossover
Set 1: 33 lbs × 13
Set 2: 33 lbs × 13
Set 3: 33 lbs × 12
Note: Hard

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 12
Note: Assumption: EZ bar = 30 lbs
Note: Slow to the forehead with a pause
Note: Pretty hard

Workout notes: no wrist curl
with Strong
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Week 6 Monday

Week 6 Monday
Monday 18 Apr 2022, 15:19

Squat (Barbell)
Set 1: 310 lbs × 6
Set 2: 225 lbs × 10
Note: Totally exhausting

Leg Press
Set 1: 375 lbs × 10
Set 2: 375 lbs × 10
Set 3: 375 lbs × 10
Set 4: 375 lbs × 10
Note: Narrow stance, paused
Note: Add a set to make up for squat

Seated Calf Raise (Plate Loaded)
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Set 3: 150 lbs × 10
Set 4: 150 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 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 × 6
Note: Guess three sets was enough

Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 14
Set 2: 27.5 lbs × 12
Set 3: 27.5 lbs × 12

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 15
Set 2: 33 lbs × 15

Workout notes: postural fatigue and lower back (right) fatigue.

deload next week
with Strong
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Week 5 Friday (on Saturday)

Week 5 Friday
Saturday 16 Apr 2022, 17:37

Chin Up
Set 1: (+55 lbs) × 0
Note: Skip. Wrist

Incline Bench Press (Barbell)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10

Front Raise (Barbell)
Set 1: 55 lbs × 20
Set 2: 55 lbs × 18
Set 3: 55 lbs × 15
Note: Allowing only one stop this mesocycle

Bent Over Row (Barbell)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10

Neck Extension
Set 1: 36 lbs × 17
Set 2: 36 lbs × 17
Set 3: 36 lbs × 15
Note: Using FreeMotion cable cross

Supine Hip Flexion (Cable)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 17

Tibialis Curl
Set 1: 36 lbs × 22
Set 2: 40 lbs × 18

Copenhagen Plank
Set 1: 13 reps
Set 2: 12 reps
Set 3: 10 reps
Note: From high shin on box. Knee height platform

From feet last set

Workout notes: on Saturday
with Strong
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Week 5 Thursday (on Friday)

Week 5 Thursday
Friday 15 Apr 2022, 16:12

Bench Press (Barbell)
Set 1: 225 lbs × 9 @ 9.5
Set 2: 225 lbs × 9 @ 9.0
Set 3: 225 lbs × 8 @ 9.0

Reverse Fly (Machine)
Set 1: 145 lbs × 14
Set 2: 145 lbs × 13
Set 3: 145 lbs × 9
Note: Using star Trac.
Note: Don't superset with close grip next time and take more rest before set 3.

Bench Press - Close Grip (Barbell)
Set 1: 185 lbs × 10 @ 7.5
Set 2: 185 lbs × 10 @ 8.5
Set 3: 185 lbs × 9
Note: Repeated weight. Much easier today.

Upright Row (Cable)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12

Ab Wheel
Set 1: 11 reps
Set 2: 11 reps
Set 3: 8 reps
Note: Knees. Feet I was sore for a week and a half

Shrug (Barbell)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 15
Note: Using trap bar

Workout notes: after a short hike
with Strong
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Week 5 Wednesday

Week 5 Wednesday
Thursday 14 Apr 2022, 14:00

Good Morning (Barbell)
Set 1: 305 lbs × 8
Set 2: 305 lbs × 8
Set 3: 305 lbs × 8
Note: Maybe too heavy? Didn't feel a lot in hamstrings.

Seated Leg Curl (Machine)
Set 1: 237 lbs × 13
Set 2: 237 lbs × 11
Set 3: 237 lbs × 10

Squat (Machine)
Set 1: 355 lbs × 10
Set 2: 355 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 14
Set 3: 125 lbs × 14
Set 4: 145 lbs × 13

Lat Pulldown (Cable)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 11
Set 3: 150 lbs × 9

Supine Hip Flexion (Cable)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 16

Tibialis Curl
Set 1: 36 lbs × 17
Set 2: 36 lbs × 15
Set 3: 36 lbs × 15
Note: Cable, using looped rope attachment

Hip Adductor (Machine)
Set 1: 151 lbs × 16
Set 2: 151 lbs × 16
Set 3: 151 lbs × 16
Note: 151=block 9
165=block 10

Workout notes: performed Thursday
with Strong
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Week 5 Tuesday (on Wednesday)

Week 5 Tuesday
Wednesday 13 Apr 2022, 14:51

Face Pull (Cable)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 15
Set 4: 155 lbs × 15
Note: Seated

Chest Press (Machine)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 12
Set 3: 175 lbs × 12
Set 4: 175 lbs × 12
Note: Paused
Note: Seat at 3

Seated Row (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 12
Set 3: 165 lbs × 12
Set 4: 165 lbs × 12
Note: Seat at 4
Note: Slow eccentric with pause at bottom

Reverse Crunch
Set 1: (+27 lbs) × 12
Set 2: (+27 lbs) × 12
Set 3: (+27 lbs) × 12
Note: Using FreeMotion cable machine

Cable Crossover
Set 1: 33 lbs × 13
Set 2: 33 lbs × 12
Set 3: 33 lbs × 11

Skullcrusher (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13
Note: Assumption: EZ bar = 30 lbs
Note: Slow to the forehead with a pause

Workout notes: performed on Wednesday
with Strong
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Week 5 Monday

Week 5 Monday
Monday 11 Apr 2022, 15:22

Squat (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Note: Paused
Note: Consider slow eccentric no pause next cycle
Note: Very difficult. Third set would have been poor quality.

Leg Press
Set 1: 360 lbs × 10
Set 2: 360 lbs × 10
Set 3: 360 lbs × 10
Set 4: 360 lbs × 10
Note: Narrow stance, paused
Note: Add a set to make up for squat

Nordic Curl
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps

Seated Calf Raise (Plate Loaded)
Set 1: 145 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 10
Set 4: 145 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12
Set 4: 25 lbs × 12

Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 14
Set 2: 27.5 lbs × 11

27.5x12

Supine Hip Flexion (Cable)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15

with Strong
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Week 4 Friday

Week 4 Friday
Friday 8 Apr 2022, 15:00

Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 8
Note: Matched. Very tired.

Incline Bench Press (Barbell)
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 9

Bent Over Row (Barbell)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10

Neck Extension
Set 1: 33 lbs × 18
Set 2: 33 lbs × 18
Set 3: 33 lbs × 14
Note: Using FreeMotion cable cross

Copenhagen Plank
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps
Note: From just beloe knee. Knee height platform

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

Supine Hip Flexion (Cable)
Set 1: 27 lbs × 17
Set 2: 27 lbs × 17

Tibialis Curl
Set 1: 33 lbs × 18
Set 2: 33 lbs × 18

Workout notes: very tired. slept poorly
with Strong
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Week 4 Thursday

Week 4 Thursday
Thursday 7 Apr 2022, 16:16

Reverse Fly (Machine)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Note: Using star Trac.

Bench Press (Barbell)
Set 1: 220 lbs × 10
Set 2: 220 lbs × 9
Set 3: 220 lbs × 9
Note: Hard today. Didn't sleep well and back at BJJ this week. Free

Bench Press - Close Grip (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 8 @ 10.0
Set 3: 185 lbs × 9
Note: Failed set 2 on rep 9. Had two drop on lower pegs

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

Shrug (Barbell)
Set 1: 135 lbs × 17
Set 2: 135 lbs × 17
Note: Using trap bar

Ab Wheel
Set 1: 10 reps
Set 2: 8 reps
Note: Knees
Note: Still sore as fuck from last week standing

Workout notes: lot of lower back soreness
with Strong
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Week 4 Wednesday

Week 4 Wednesday
Wednesday 6 Apr 2022, 14:48

Good Morning (Barbell)
Set 1: 300 lbs × 8
Set 2: 300 lbs × 8
Set 3: 300 lbs × 8

Seated Leg Curl (Machine)
Set 1: 237 lbs × 12
Set 2: 237 lbs × 10
Set 3: 237 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 14
Set 2: 125 lbs × 13
Set 3: 125 lbs × 13
Note: Difficult today. Also using squat shoes, could have contributed.

Squat (Machine)
Set 1: 340 lbs × 10
Set 2: 340 lbs × 10

Lat Pulldown (Cable)
Set 1: 145 lbs × 12
Set 2: 145 lbs × 12
Set 3: 145 lbs × 10

Supine Hip Flexion (Cable)
Set 1: 26 lbs × 16
Set 2: 26 lbs × 16

Tibialis Curl
Set 1: 17 lbs × 14
Set 2: 33 lbs × 15
Set 3: 33 lbs × 14
Note: Cable, using looped rope attachment

Hip Adductor (Machine)
Set 1: 151 lbs × 15
Set 2: 151 lbs × 15
Note: 151=block 9

with Strong
https://strong.app.link/8S0UGsza1ob 

Week 4 Tuesday

Week 4 Tuesday
Tuesday 5 Apr 2022, 13:45

Face Pull (Cable)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15
Note: Seated

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

Seated Row (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 12
Set 3: 160 lbs × 12
Note: Seat at 4
Note: Slow eccentric with pause at bottom

Reverse Crunch
Set 1: (+33 lbs) × 11
Set 2: (+27 lbs) × 12
Set 3: (+27 lbs) × 12
Note: Using FreeMotion cable machine
Note: Still sore from standing ab wheel

Cable Crossover
Set 1: 33 lbs × 12
Set 2: 33 lbs × 12
Set 3: 33 lbs × 11

Skullcrusher (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15
Set 3: 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 × 15
Set 2: 27.5 lbs × 4
Set 3: 27.5 lbs × 3
Set 4: 27.5 lbs × 15
Set 5: 27.5 lbs × 3
Set 6: 27.5 lbs × 2
Note: Myo-rep sets matched between sides, tracking lower
Note: Take 10 sec rest for better myo-rep sets

with Strong
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Week 4 Monday

Week 4 Monday
Monday 4 Apr 2022, 14:45

Squat (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 295 lbs × 6
Note: Paused

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 4 reps

Leg Press
Set 1: 345 lbs × 10
Set 2: 355 lbs × 10
Set 3: 355 lbs × 10
Note: Narrow stance, paused

Seated Calf Raise (Plate Loaded)
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
Set 3: 140 lbs × 10
Set 4: 140 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 13
Set 2: 22.5 lbs × 13
Set 3: 22.5 lbs × 13
Set 4: 22.5 lbs × 13

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 16

Supine Hip Flexion (Cable)
Set 1: 26 lbs × 15
Set 2: 26 lbs × 15

with Strong
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Week 3 Friday

Week 3 Friday
Friday 1 Apr 2022, 13:23

Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 8
Note: Difficult. Abs sore from ab wheel

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

Bent Over Row (Barbell)
Set 1: 170 lbs × 10
Set 2: 170 lbs × 10
Set 3: 170 lbs × 10
Note: A lot of postural fatigue

Copenhagen Plank
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: From just below knee. Knee height platform

Front Raise (Barbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 19
Note: Allowing only one stop this mesocycle

Neck Extension
Set 1: 33 lbs × 15
Set 2: 33 lbs × 15
Set 3: 33 lbs × 12
Note: Using FreeMotion cable cross

Supine Hip Flexion (Cable)
Set 1: 23 lbs × 17
Set 2: 23 lbs × 17

with Strong
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