Week 1 Thursday

Week 1 Thursday
Thursday 28 Jul 2022, 16:22

Reverse Fly (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 16
Set 3: 150 lbs × 14
Note: StarTrac machine would have been 140
Hoist instead week 1, easier machine

Chest Dip
Set 1: (+45 lbs) × 12
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 10
Note: 3-count eccentric with pause
Note: Still very tricep heavy. Next time perform after close grip or swap immediately

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 9
Set 2: 190 lbs × 8
Set 3: 190 lbs × 7
Note: Perform before dips week 2. Did first and burned out triceps

Lateral Raise (Cable)
Set 1: 15 lbs × 12
Set 2: 15 lbs × 12
Set 3: 15 lbs × 12
Note: Single arm

Cable Crunch
Set 1: 80 lbs × 17
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Note: Standing

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Set 3: 15 lbs × 3
Note: 1 rep = 1 up/down

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 17
Set 2: 37 lbs × 17

Workout notes: dips aren't a good chest movement. too much tricep. either do after close grip maybe higher rep
Workout notes:  or swap for week 2
with Strong
https://strong.app.link/fWbybDqP2rb