Week 2 Wednesday
Wednesday 11 May 2022, 15:12
Squat (Machine)
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10
Lat Pulldown (Cable)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Note: Neutral grip
Seated Calf Raise (Plate Loaded)
Set 1: 105 lbs × 20
Set 2: 105 lbs × 20
Set 3: 105 lbs × 18
Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Note: Focusing on keeping hips straight. Form over reps.
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
Supine Hip Flexion (Cable)
Set 1: 33 lbs × 15
Set 2: 33 lbs × 15
Tibialis Curl
Set 1: 37 lbs × 25
Set 2: 37 lbs × 21
Note: Cable, using looped rope attachment
Neck Extension
Set 1: 33 lbs × 29
Set 2: 37 lbs × 24
Set 3: 37 lbs × 15
PT exercises (generic)
Set 1: 0 reps
with Strong
https://strong.app.link/MLdGA91hXpb
Wednesday 11 May 2022, 15:12
Squat (Machine)
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10
Lat Pulldown (Cable)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Note: Neutral grip
Seated Calf Raise (Plate Loaded)
Set 1: 105 lbs × 20
Set 2: 105 lbs × 20
Set 3: 105 lbs × 18
Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Note: Focusing on keeping hips straight. Form over reps.
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
Supine Hip Flexion (Cable)
Set 1: 33 lbs × 15
Set 2: 33 lbs × 15
Tibialis Curl
Set 1: 37 lbs × 25
Set 2: 37 lbs × 21
Note: Cable, using looped rope attachment
Neck Extension
Set 1: 33 lbs × 29
Set 2: 37 lbs × 24
Set 3: 37 lbs × 15
PT exercises (generic)
Set 1: 0 reps
with Strong
https://strong.app.link/MLdGA91hXpb
