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
https://strong.app.link/LtEwYUsB1qb
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
https://strong.app.link/LtEwYUsB1qb
