Week 4 Wednesday
Saturday 28 May 2022, 06:20
Squat (Machine)
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10
Set 3: 390 lbs × 10
Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 20
Set 3: 115 lbs × 20
Set 4: 115 lbs × 20
Lat Pulldown (Cable)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
Note: Neutral grip
Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 4 reps
Note: Focusing on keeping hips straight. Form over reps.
Note: Super tired for these. Keeping reps lower
Hip Adductor (Machine)
Set 1: 165 lbs × 17
Set 2: 165 lbs × 17
Set 3: 165 lbs × 17
Note: 151=block 9
165=block 10
Supine Hip Flexion (Cable)
Set 1: 37 lbs × 12
Note: Move this off a quad emphasis day.
Tibialis Curl
Set 1: 43 lbs × 26
Set 2: 43 lbs × 20
Neck Extension
Set 1: 42.5 lbs × 27
Set 2: 42.5 lbs × 23
Set 3: 42.5 lbs × 19
PT exercises (generic)
Set 1: 1 reps
Workout notes: on Saturday morning
with Strong
https://strong.app.link/tf9wxq7Voqb
Saturday 28 May 2022, 06:20
Squat (Machine)
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10
Set 3: 390 lbs × 10
Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 20
Set 3: 115 lbs × 20
Set 4: 115 lbs × 20
Lat Pulldown (Cable)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
Note: Neutral grip
Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 4 reps
Note: Focusing on keeping hips straight. Form over reps.
Note: Super tired for these. Keeping reps lower
Hip Adductor (Machine)
Set 1: 165 lbs × 17
Set 2: 165 lbs × 17
Set 3: 165 lbs × 17
Note: 151=block 9
165=block 10
Supine Hip Flexion (Cable)
Set 1: 37 lbs × 12
Note: Move this off a quad emphasis day.
Tibialis Curl
Set 1: 43 lbs × 26
Set 2: 43 lbs × 20
Neck Extension
Set 1: 42.5 lbs × 27
Set 2: 42.5 lbs × 23
Set 3: 42.5 lbs × 19
PT exercises (generic)
Set 1: 1 reps
Workout notes: on Saturday morning
with Strong
https://strong.app.link/tf9wxq7Voqb
