Week 3 Thursday
Thursday 19 May 2022, 15:12
Reverse Fly (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Using star Trac. Seat 4
Bench Press (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10 @ 10.0
Set 3: 225 lbs × 10 @ 8.5
Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 190 lbs × 9 @ 10.0
Set 3: 190 lbs × 10
Lateral Raise (Cable)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 14
Wrist Roller
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Shrug (Barbell)
Set 1: 135 lbs × 23
Set 2: 135 lbs × 23
Set 3: 135 lbs × 21
Note: Using trap bar
Cable Crunch
Set 1: 80 lbs × 11
Set 2: 80 lbs × 10
Note: Focusing on flexing the torso vs just completing the movement
PT exercises (generic)
Set 1: 0 reps
with Strong
https://strong.app.link/axFcqm8xaqb
Thursday 19 May 2022, 15:12
Reverse Fly (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Using star Trac. Seat 4
Bench Press (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10 @ 10.0
Set 3: 225 lbs × 10 @ 8.5
Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 190 lbs × 9 @ 10.0
Set 3: 190 lbs × 10
Lateral Raise (Cable)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 14
Wrist Roller
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Shrug (Barbell)
Set 1: 135 lbs × 23
Set 2: 135 lbs × 23
Set 3: 135 lbs × 21
Note: Using trap bar
Cable Crunch
Set 1: 80 lbs × 11
Set 2: 80 lbs × 10
Note: Focusing on flexing the torso vs just completing the movement
PT exercises (generic)
Set 1: 0 reps
with Strong
https://strong.app.link/axFcqm8xaqb
