Week 4 Wednesday

Week 4 Wednesday
Thursday 30 Jun 2022, 13:05

Stiff Leg Deadlift (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 305 lbs × 6
Set 4: 305 lbs × 6

Squat (Machine)
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Set 3: 395 lbs × 10
Set 4: 395 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20
Set 3: 120 lbs × 18
Set 4: 120 lbs × 17

Lat Pulldown (Cable)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 12
Set 3: 175 lbs × 11
Note: Neutral grip

Hip Adductor (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 17
Set 3: 180 lbs × 16
Note: Slight hold at the top

Tibialis Curl
Set 1: 53 lbs × 24
Set 2: 53 lbs × 21
Set 3: 53 lbs × 18

Neck Extension
Set 1: 44 lbs × 26
Set 2: 44 lbs × 22
Set 3: 44 lbs × 19

with Strong
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Week 4 Tuesday

Week 4 Tuesday
Wednesday 29 Jun 2022, 15:03

Face Pull (Cable)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 16
Set 3: 160 lbs × 14
Note: Seated on the ground

Chest Press (Machine)
Set 1: 195 lbs × 12
Set 2: 195 lbs × 12
Set 3: 195 lbs × 12
Set 4: 195 lbs × 12
Set 5: 195 lbs × 10
Note: Added set week 2, 4

Seated Row (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12
Set 4: 180 lbs × 12
Set 5: 180 lbs × 11
Note: Added a set week 2, 4

Cable Crunch
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Note: Focus on rep quality and flexing the torso

Cable Crossover
Set 1: 30 lbs × 17
Set 2: 30 lbs × 17
Set 3: 30 lbs × 14

Skullcrusher (Barbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 22
Set 3: 22.5 lbs × 20

Workout notes: plus 3x10 wrist spins with pull-down bar
with Strong
https://strong.app.link/wOpyd59Bgrb 

Week 4 Monday

Week 4 Monday
Tuesday 28 Jun 2022, 11:57

Leg Press
Set 1: 400 lbs × 10
Set 2: 400 lbs × 10
Set 3: 400 lbs × 10
Set 4: 400 lbs × 10
Note: Added a set week 2

Bulgarian Split Squat
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Set 3: 150 lbs × 10
Note: Add a set week 3

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 14
Set 2: 27.5 lbs × 14
Set 3: 27.5 lbs × 14
Set 4: 27.5 lbs × 14
Note: Added a set week 2

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 6 reps
Set 4: 5 reps
Note: Slow eccentric, 4 count
Note: Added a set week 3

Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 17
Set 3: 27.5 lbs × 16

Standing Calf Raise (Dumbbell)
Set 1: 155 lbs × 20
Set 2: 155 lbs × 18
Set 3: 155 lbs × 18
Set 4: 155 lbs × 18
Note: Belt calf raise with dip belt
Note: Added back in third set week 3

Workout notes: might be hard because of the hike yesterday
with Strong
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Week 3 Friday

Week 3 Friday
Friday 24 Jun 2022, 14:15

Bent Over Row (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10
Set 4: 195 lbs × 8

Incline Bench Press (Barbell)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 8

Copenhagen Plank
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps

Pullover (Dumbbell)
Set 1: 80 lbs × 18
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15

Tibialis Curl
Set 1: 53 lbs × 23
Set 2: 53 lbs × 20
Set 3: 53 lbs × 19

Neck Extension
Set 1: 45 lbs × 25
Set 2: 45 lbs × 22
Set 3: 45 lbs × 20

Shrug (Barbell)
Set 1: 175 lbs × 18
Set 2: 175 lbs × 18
Set 3: 175 lbs × 16
Note: Trap bar

with Strong
https://strong.app.link/geVAdKvg8qb 

Week 3 Thursday

Week 3 Thursday
Thursday 23 Jun 2022, 14:38

Reverse Fly (Machine)
Set 1: 150 lbs × 14
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12
Note: Using star Trac. Seat 4

Bench Press (Barbell)
Set 1: 235 lbs × 8
Set 2: 235 lbs × 8 @ 9.5
Set 3: 235 lbs × 8 @ 9.5

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 195 lbs × 8 @ 10.0
Set 3: 190 lbs × 10
Note: Add 10 lbs if first set is easy

Lateral Raise (Cable)
Set 1: 13 lbs × 13
Set 2: 13 lbs × 12
Set 3: 13 lbs × 11
Set 4: 13 lbs × 9
Note: Very heavy. Maybe an alternative set up? Cables getting stuck on each other. Single arm perhaps

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 15
Set 3: 37 lbs × 15
Set 4: 37 lbs × 15

Wrist Roller
Set 1: 33 lbs × 40
Set 2: 33 lbs × 30
Set 3: 33 lbs × 25
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls

Sit Up
Set 1: (+45 lbs) × 19
Set 2: (+45 lbs) × 18
Set 3: (+45 lbs) × 18

with Strong
https://strong.app.link/wwNOlFjE6qb 

Week 3 Wednesday

Week 3 Wednesday
Wednesday 22 Jun 2022, 17:02

Stiff Leg Deadlift (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 295 lbs × 6

Squat (Machine)
Set 1: 385 lbs × 10
Set 2: 385 lbs × 10
Set 3: 385 lbs × 10
Set 4: 385 lbs × 10

Lat Pulldown (Cable)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
Note: Neutral grip

Seated Calf Raise (Plate Loaded)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 20
Set 3: 115 lbs × 18

Hip Adductor (Machine)
Set 1: 180 lbs × 16
Set 2: 180 lbs × 16
Set 3: 180 lbs × 15
Note: Slight hold at the top

Tibialis Curl
Set 1: 50 lbs × 24
Set 2: 50 lbs × 23
Set 3: 50 lbs × 22

Neck Extension
Set 1: 45 lbs × 24
Set 2: 45 lbs × 22
Set 3: 45 lbs × 18

with Strong
https://strong.app.link/nhCDMdS94qb 

Week 3 Tuesday

Week 3 Tuesday
Tuesday 21 Jun 2022, 12:46

Face Pull (Cable)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 15
Set 3: 160 lbs × 13
Note: Seated on the ground

Chest Press (Machine)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 12
Set 3: 190 lbs × 12
Set 4: 190 lbs × 12
Set 5: 190 lbs × 12
Note: Seat at 3 usually. Trying level 4 for week 3.
Note: Added a set week 2
Note: Wrong weight by mistake first two sets, added set to make up

Cable Crunch
Set 1: 75 lbs × 17
Set 2: 75 lbs × 17
Set 3: 75 lbs × 16
Note: Focus on rep quality and flexing the torso

Seated Row (Machine)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 12
Set 3: 175 lbs × 12
Set 4: 175 lbs × 12
Note: Seat at 4
Note: Added a set week 2

Cable Crossover
Set 1: 30 lbs × 16
Set 2: 30 lbs × 16
Set 3: 30 lbs × 14

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 13
Set 3: 65 lbs × 12
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 20
Set 2: 22.5 lbs × 20
Set 3: 22.5 lbs × 20

Workout notes: plus 3x10 wrist spins with pull-down bar
with Strong
https://strong.app.link/anNlVoqd3qb 

Week 3 Monday

Week 3 Monday
Monday 20 Jun 2022, 13:37

Leg Press
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10
Set 3: 390 lbs × 10
Set 4: 390 lbs × 10
Note: Added a set week 2

Bulgarian Split Squat
Set 1: 145 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 10
Note: Add a set week 3

Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 15

Standing Calf Raise (Dumbbell)
Set 1: 145 lbs × 18
Set 2: 145 lbs × 18
Set 3: 145 lbs × 18
Note: Belt calf raise with dip belt
Note: One fewer set week two because I was wrecked by three
Note: Added back in third set week 3

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 4 reps
Note: Slow eccentric, 4 count
Note: Added a set week 3

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 13
Set 2: 27.5 lbs × 13
Set 3: 27.5 lbs × 13
Set 4: 27.5 lbs × 12
Note: Added a set week 2
Note: Performed first in week 2, last in week 3

with Strong
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Week 2 Friday (Saturday)

Week 2 Friday
Saturday 18 Jun 2022, 08:53

Bent Over Row (Barbell)
Set 1: 190 lbs × 10
Set 2: 190 lbs × 10
Set 3: 190 lbs × 10

Incline Bench Press (Barbell)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 8 @ 10.0
Set 3: 160 lbs × 9

Copenhagen Plank
Set 1: 17 reps
Set 2: 17 reps
Set 3: 17 reps

Pullover (Dumbbell)
Set 1: 75 lbs × 17
Set 2: 75 lbs × 17
Set 3: 75 lbs × 15

Neck Extension
Set 1: 45 lbs × 22
Set 2: 45 lbs × 19
Set 3: 45 lbs × 16

Tibialis Curl
Set 1: 50 lbs × 22
Set 2: 50 lbs × 22
Set 3: 50 lbs × 22

Shrug (Barbell)
Set 1: 165 lbs × 17
Set 2: 165 lbs × 17
Set 3: 165 lbs × 17
Note: Trap bar

PT exercises (generic)
Set 1: 1 reps
Set 2: 1 reps
Set 3: 1 reps

Workout notes: early morning Saturday. pretty tired
with Strong
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Week 2 Thursday

Week 2 Thursday
Thursday 16 Jun 2022, 14:19

Reverse Fly (Machine)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 12
Note: Using star Trac. Seat 4

Bench Press (Barbell)
Set 1: 235 lbs × 8
Set 2: 235 lbs × 7 @ 10.0
Set 3: 235 lbs × 7 @ 10.0

Bench Press - Close Grip (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10

Lateral Raise (Cable)
Set 1: 10 lbs × 17
Set 2: 10 lbs × 17
Set 3: 10 lbs × 16

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 17
Set 2: 33 lbs × 17
Set 3: 33 lbs × 17

Wrist Roller
Set 1: 30 lbs × 40
Set 2: 30 lbs × 40
Set 3: 30 lbs × 30
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls

Sit Up
Set 1: (+35 lbs) × 20
Set 2: (+45 lbs) × 17
Set 3: (+45 lbs) × 15

with Strong
https://strong.app.link/PlIXHv3ZUqb 

Week 2 Wednesday

Week 2 Wednesday
Wednesday 15 Jun 2022, 12:49

Stiff Leg Deadlift (Barbell)
Set 1: 285 lbs × 6
Set 2: 285 lbs × 6
Set 3: 285 lbs × 6
Note: Set one testing a deficit. Didn't seem necessary.

Squat (Machine)
Set 1: 375 lbs × 10
Set 2: 375 lbs × 10
Set 3: 375 lbs × 10
Set 4: 375 lbs × 10

Lat Pulldown (Cable)
Set 1: 170 lbs × 10
Set 2: 170 lbs × 10
Set 3: 170 lbs × 10
Note: Neutral grip

Seated Calf Raise (Plate Loaded)
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 19

Hip Adductor (Machine)
Set 1: 165 lbs × 20
Set 2: 180 lbs × 16
Set 3: 180 lbs × 15
Note: 151=block 9
165=block 10
180=11
195=12

Tibialis Curl
Set 1: 50 lbs × 21
Set 2: 50 lbs × 21
Set 3: 50 lbs × 21

Neck Extension
Set 1: 45 lbs × 21
Set 2: 45 lbs × 20
Set 3: 45 lbs × 16

with Strong
https://strong.app.link/m1UgjrVmTqb 

Week 2 Tuesday

Week 2 Tuesday
Tuesday 14 Jun 2022, 15:11

Face Pull (Cable)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 15
Note: Seated on the ground

Chest Press (Machine)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 12
Set 3: 185 lbs × 12
Set 4: 185 lbs × 12
Note: Seat at 3
Note: Added a set week 2

Seated Row (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12
Set 4: 170 lbs × 12
Note: Seat at 4
Note: Added a set week 2

Cable Crunch
Set 1: 75 lbs × 15
Set 2: 75 lbs × 15
Set 3: 75 lbs × 15
Note: Focus on rep quality and flexing the torso

Cable Crossover
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Set 3: 30 lbs × 13

Skullcrusher (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 20 lbs × 22
Set 2: 20 lbs × 22
Set 3: 20 lbs × 22

Workout notes: plus 3x10 wrist spins with pull-down bar
with Strong
https://strong.app.link/eAuMN3FIRqb 

Week 2 Monday

Week 2 Monday
Monday 13 Jun 2022, 12:41

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 12
Set 2: 27.5 lbs × 12
Set 3: 27.5 lbs × 12
Set 4: 27.5 lbs × 12

Leg Press
Set 1: 380 lbs × 10
Set 2: 380 lbs × 10
Set 3: 380 lbs × 10
Set 4: 380 lbs × 10
Note: Added a set week 2

Bulgarian Split Squat
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Note: Add a set week 3

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Slow eccentric, 4 count

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 17
Set 3: 25 lbs × 15

Standing Calf Raise (Dumbbell)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 18
Note: Belt calf raise with dip belt
Note: One fewer set week two because I was wrecked by three

with Strong
https://strong.app.link/sP02mn31Pqb 

Week 1 Friday (Saturday)

Week 1 Friday
Saturday 11 Jun 2022, 07:55

Bent Over Row (Barbell)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10

Incline Bench Press (Barbell)
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Set 3: 150 lbs × 10

Pullover (Dumbbell)
Set 1: 60 lbs × 20
Set 2: 75 lbs × 15

Copenhagen Plank
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Neck Extension
Set 1: 45 lbs × 20
Set 2: 45 lbs × 15
Set 3: 45 lbs × 12
Note: More rest next time between sets

Tibialis Curl
Set 1: 50 lbs × 20
Set 2: 50 lbs × 19
Set 3: 50 lbs × 19

Shrug (Barbell)
Set 1: 155 lbs × 15
Set 2: 165 lbs × 15
Set 3: 165 lbs × 15
Note: Trap bar

PT exercises (generic)
Set 1: 1 reps

with Strong
https://strong.app.link/Beq1U4kkMqb 

Week 1 Thursday

Week 1 Thursday
Thursday 9 Jun 2022, 17:00

Bench Press (Barbell)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8

Bench Press - Close Grip (Barbell)
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10

Reverse Fly (Machine)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 12
Note: Using star Trac. Seat 4

Lateral Raise (Cable)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 13

Wrist Roller
Set 1: 27 lbs × 40
Set 2: 27 lbs × 40
Set 3: 27 lbs × 40
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls

Supine Hip Flexion (Cable)
Set 1: 33 lbs × 15
Set 2: 33 lbs × 15
Set 3: 33 lbs × 15

Sit Up
Set 1: (+22.5 lbs) × 15
Set 2: (+30 lbs) × 15

with Strong
https://strong.app.link/V7ogFOGwJqb 

Week 1 Wednesday

Week 1 Wednesday
Wednesday 8 Jun 2022, 13:04

Stiff Leg Deadlift (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6

Squat (Machine)
Set 1: 360 lbs × 10
Set 2: 360 lbs × 10
Set 3: 360 lbs × 10

Lat Pulldown (Cable)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10
Note: Neutral grip

Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20
Set 3: 100 lbs × 20

Hip Adductor (Machine)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 15
Set 3: 165 lbs × 15
Note: 151=block 9
165=block 10

Tibialis Curl
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20

Neck Extension
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Set 3: 45 lbs × 18

with Strong
https://strong.app.link/rhLui4uKHqb 

Week 1 Tuesday

Week 1 Tuesday
Tuesday 7 Jun 2022, 14:10

Face Pull (Cable)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15
Note: Seated on the ground

Chest Press (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12
Note: Seat at 3

Seated Row (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 12
Set 3: 165 lbs × 12
Note: Seat at 4

Cable Crunch
Set 1: 65 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Note: Focus on rep quality and flexing the torso

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 20
Set 3: 20 lbs × 20

Cable Crossover
Set 1: 27 lbs × 15
Set 2: 27 lbs × 15
Set 3: 27 lbs × 15

Skullcrusher (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12
Note: Assumption: EZ bar = 30 lbs

Workout notes: plus 3x10 wrist spins with pull-down bar
with Strong
https://strong.app.link/MrN4XGL4Fqb 

Week 1 Monday (CUT START)

Week 1 Monday
Monday 6 Jun 2022, 11:58

Weight - 192 lbs

Leg Press
Set 1: 365 lbs × 10
Set 2: 365 lbs × 10
Set 3: 365 lbs × 10

Bulgarian Split Squat
Set 1: 125 lbs × 10
Set 2: 125 lbs × 10

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Note: Sore still from stiff leg deadlift on Friday

Standing Calf Raise (Dumbbell)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Note: Belt calf raise with dip belt

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12

Bicep Curl (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15

with Strong
https://strong.app.link/pB2AAwooEqb 

Lifting session deload

Afternoon Workout
Friday 3 Jun 2022, 14:09

Stiff Leg Deadlift (Barbell)
Set 1: 225 lbs × 8
Set 2: 275 lbs × 7
Set 3: 275 lbs × 6
Note: Testing out ROM and tempo

Leg Press
Set 1: 405 lbs × 5
Set 2: 450 lbs × 5
Set 3: 540 lbs × 4 @ 7.5
Set 4: 270 lbs × 17

Seated Row (Machine)
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10

Skullcrusher (Barbell)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 11

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 12

Incline Bench Press (Barbell)
Set 1: 135 lbs × 9
Set 2: 185 lbs × 3
Set 3: 135 lbs × 10

with Strong
https://strong.app.link/MFdc4b7nzqb