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
https://strong.app.link/yvk56keU2ob
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
https://strong.app.link/yvk56keU2ob
