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
https://strong.app.link/GuMtThISerb
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
https://strong.app.link/GuMtThISerb
