Week 5 Monday
Monday 4 Jul 2022, 14:02
Leg Press
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 10
Set 4: 410 lbs × 10
Note: Added a set week 2
Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 15
Set 4: 27.5 lbs × 15
Note: Added a set week 2
Bulgarian Split Squat
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Note: Add a set week 3
Standing Calf Raise (Dumbbell)
Set 1: 168 lbs × 20
Set 2: 168 lbs × 19
Set 3: 168 lbs × 18
Set 4: 168 lbs × 18
Note: Belt calf raise with dip belt
Note: Added back in third set week 3, fourth set week 4
Note: 168=36+40 kb
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
Note: Increased difficulty with hands at shoulder level
Bicep Curl (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15
Note: Myo-rep matched set 3
with Strong
https://strong.app.link/YLKL4PxQorb
Monday 4 Jul 2022, 14:02
Leg Press
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 10
Set 4: 410 lbs × 10
Note: Added a set week 2
Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 15
Set 4: 27.5 lbs × 15
Note: Added a set week 2
Bulgarian Split Squat
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Note: Add a set week 3
Standing Calf Raise (Dumbbell)
Set 1: 168 lbs × 20
Set 2: 168 lbs × 19
Set 3: 168 lbs × 18
Set 4: 168 lbs × 18
Note: Belt calf raise with dip belt
Note: Added back in third set week 3, fourth set week 4
Note: 168=36+40 kb
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
Note: Increased difficulty with hands at shoulder level
Bicep Curl (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15
Note: Myo-rep matched set 3
with Strong
https://strong.app.link/YLKL4PxQorb
