Week 4 Thursday
Sunday 29 May 2022, 06:56
Reverse Fly (Machine)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13
Note: Using star Trac. Seat 4
Bench Press (Barbell)
Set 1: 230 lbs × 10 @ 9.5
Set 2: 230 lbs × 10 @ 9.5
Set 3: 230 lbs × 9 @ 9.0
Bench Press - Close Grip (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 9 @ 9.0
Lateral Raise (Cable)
Set 1: 10 lbs × 16
Set 2: 10 lbs × 16
Set 3: 10 lbs × 16
Wrist Roller
Set 1: 30 lbs × 40
Set 2: 30 lbs × 40
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Shrug (Barbell)
Set 1: 145 lbs × 22
Set 2: 145 lbs × 22
Set 3: 145 lbs × 21
Note: Using trap bar
Cable Crunch
Set 1: 80 lbs × 12
Set 2: 80 lbs × 11
Note: Focusing on flexing the torso vs just completing the movement
with Strong
https://strong.app.link/Nh6ydBqHqqb
Sunday 29 May 2022, 06:56
Reverse Fly (Machine)
Set 1: 150 lbs × 16
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13
Note: Using star Trac. Seat 4
Bench Press (Barbell)
Set 1: 230 lbs × 10 @ 9.5
Set 2: 230 lbs × 10 @ 9.5
Set 3: 230 lbs × 9 @ 9.0
Bench Press - Close Grip (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 9 @ 9.0
Lateral Raise (Cable)
Set 1: 10 lbs × 16
Set 2: 10 lbs × 16
Set 3: 10 lbs × 16
Wrist Roller
Set 1: 30 lbs × 40
Set 2: 30 lbs × 40
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Shrug (Barbell)
Set 1: 145 lbs × 22
Set 2: 145 lbs × 22
Set 3: 145 lbs × 21
Note: Using trap bar
Cable Crunch
Set 1: 80 lbs × 12
Set 2: 80 lbs × 11
Note: Focusing on flexing the torso vs just completing the movement
with Strong
https://strong.app.link/Nh6ydBqHqqb
