Week 1 Session 5

Week 1 Session 5
Wednesday 31 Aug 2022, 12:18

Bench Press (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 13
Set 3: 85 lbs × 12
Note: 12-15

Pull Up
Set 1: 13 reps
Set 2: 16 reps
Set 3: 12 reps
Note: 8-12
Note: Finding balance of rep speed and total reps performed vs quality and ROM

Skullcrusher (Barbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 14
Note: 15-20

Hip Adductor (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 16
Set 3: 195 lbs × 14
Note: 15-20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Note: 15-20
Note: Myo-rep match

Neck Extension
Set 1: 45 lbs × 30
Set 2: 45 lbs × 9
Set 3: 45 lbs × 5
Set 4: 45 lbs × 17
Set 5: 45 lbs × 8
Set 6: 45 lbs × 5
Note: 20-30 + rest-pause x2

Tibialis Curl
Set 1: 57 lbs × 29
Set 2: 57 lbs × 29
Set 3: 57 lbs × 29
Note: 20-30
Note: Myo-rep match

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Week 1 Session 4

Week 1 Session 4
Tuesday 30 Aug 2022, 11:59

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: 6-10

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 9
Set 3: 405 lbs × 8
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 200 lbs × 20
Set 2: 200 lbs × 17
Set 3: 200 lbs × 20
Note: 15-20
Note: Myo-rep match

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Note: 15-20

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 7
Set 3: 195 lbs × 9
Set 4: 195 lbs × 20
Set 5: 195 lbs × 8
Set 6: 195 lbs × 8
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Set 3: 15 lbs × 3
Note: 3-4

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Week 1 Session 3

Week 1 Session 3
Thursday 25 Aug 2022, 09:14

Bent Over Row (Barbell)
Set 1: 200 lbs × 10
Set 2: 200 lbs × 10
Set 3: 200 lbs × 10
Note: 8-12

Lateral Raise (Cable)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 15
Set 3: 15 lbs × 13
Note: Single arm.
Note: 12-15
Note: Myo-rep match (forgot week 1)

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Note: 12-15
Note: Myo-rep match

Triceps Extension (Cable)
Set 1: 35 lbs × 17
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12
Note: 12-15
Note: Using Hoist so weights are half

Tibialis Curl
Set 1: 63 lbs × 21
Set 2: 63 lbs × 21
Set 3: 63 lbs × 21
Note: 15-20
Note: Myo-rep match

Neck Extension
Set 1: 53 lbs × 17
Set 2: 53 lbs × 7
Set 3: 53 lbs × 5
Set 4: 53 lbs × 14
Set 5: 53 lbs × 4
Set 6: 53 lbs × 3
Note: 15-20 + 2x rest-pause

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Week 1 Session 2

Week 1 Session 2
Wednesday 24 Aug 2022, 11:49

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 12
Set 3: 65 lbs × 11
Note: 12-15

Pec Deck (Machine)
Set 1: 130 lbs × 19
Set 2: 130 lbs × 19
Set 3: 130 lbs × 19
Note: 15-20, myo-rep match

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow)

Shrug (Barbell)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 6
Set 3: 185 lbs × 5
Set 4: 185 lbs × 16
Set 5: 185 lbs × 6
Set 6: 185 lbs × 6
Note: 15-20 + 2x rest-pause sets

Cable Crunch
Set 1: 80 lbs × 16
Set 2: 80 lbs × 16
Set 3: 80 lbs × 16
Note: 15-20, myo-rep match
Note: Standing

Copenhagen Plank
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 16
Set 3: (+15 lbs) × 16
Note: 15-20

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 22
Set 2: 25 lbs × 6
Set 3: 25 lbs × 5
Set 4: 25 lbs × 17
Set 5: 25 lbs × 4
Set 6: 25 lbs × 3
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

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Week 1 Day 1 (cut)

Week 1 Day 1
Tuesday 23 Aug 2022, 09:50

Squat (Machine)
Set 1: 400 lbs × 10
Set 2: 400 lbs × 9
Set 3: 400 lbs × 7
Note: 8-12

Chest-Supported Row (Machine)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12
Note: 12-15

Leg Extension (Machine)
Set 1: 160 lbs × 17
Set 2: 160 lbs × 7
Set 3: 160 lbs × 6
Set 4: 160 lbs × 15
Set 5: 160 lbs × 6
Set 6: 160 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Note: 12-15, myo-rep match first set

Incline Curl (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 25 lbs × 12
Set 3: 25 lbs × 6
Note: 12-15, myo-rep match first set

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 18
Set 2: 125 lbs × 7
Set 3: 125 lbs × 7
Set 4: 125 lbs × 15
Set 5: 125 lbs × 7
Set 6: 125 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)

Workout notes: Monday session on Tuesday
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Morning Session

Morning Workout
Saturday 20 Aug 2022, 07:47

Chest-Supported Row (Machine)
Set 1: 80 lbs × 12
Set 2: 80 lbs × 12
Set 3: 90 lbs × 12
Note: Standing on lower pegs, mid-grip width. Upper back row.

Butterfly Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15

Shrug (Barbell)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 15
Set 3: 185 lbs × 15
Note: Snatch grip

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Leg Extension (Machine)
Set 1: 160 lbs × 15
Set 2: 160 lbs × 15
Set 3: 160 lbs × 15
Note: Star-Trac
Seat at 6, foot pad at lowest/1
Note: Consider rest-pause

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Neck Extension
Set 1: 44 lbs × 26
Set 2: 44 lbs × 12
Set 3: 44 lbs × 8
Note: Rest-pause

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Quick Session

Apartment Session
Tuesday 16 Aug 2022, 16:23

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 18
Set 3: 50 lbs × 16
Note: Tried incline 15deg for less deltoid, not sure how much difference it made.

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 13
Note: Butterfly Lateral Raise

Seated Row (Cable)
Set 1: 145 lbs × 10
Set 2: 145 lbs × 10

Copenhagen Plank
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 14
Set 3: (+15 lbs) × 15

Neck Extension
Set 1: 45 lbs × 24
Set 2: 45 lbs × 20
Set 3: 45 lbs × 18

with Strong
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Quick Session

Quick Session
Monday 15 Aug 2022, 19:26

Pull Up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Chest Dip
Set 1: 17 reps
Set 2: 15 reps

Hanging Knee Raise
Set 1: 15 reps
Set 2: 15 reps

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Week 3 Monday on Wednesday

Week 3 Monday
Wednesday 10 Aug 2022, 14:16

Leg Press
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 10
Note: With extra pad for more ROM

Calf Press on Leg Press
Set 1: 200 lbs × 20
Set 2: 200 lbs × 20
Set 3: 200 lbs × 17

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 13
Set 2: 30 lbs × 12
Set 3: 27.5 lbs × 12
Note: 30 too heavy

Bulgarian Split Squat
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Note: Getting pretty exhausting.

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Note: Slow eccentric, 4 count

Bicep Curl (Barbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 11
Note: EZ bar

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Week 2 Friday session on Tuesday

Week 2 Friday
Tuesday 9 Aug 2022, 15:22

Bent Over Row (Barbell)
Set 1: 200 lbs × 10
Set 2: 200 lbs × 10
Set 3: 200 lbs × 10

Chest Press (Machine)
Set 1: 200 lbs × 12
Set 2: 200 lbs × 12
Set 3: 200 lbs × 12

Copenhagen Plank
Set 1: (+15 lbs) × 17
Set 2: (+15 lbs) × 16
Set 3: (+15 lbs) × 14

Pullover (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Note: These take forever. Just doing 2 sets.

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 20
Set 3: 195 lbs × 20

Neck Extension
Set 1: 45 lbs × 27
Set 2: 45 lbs × 25
Set 3: 45 lbs × 20

Tibialis Curl
Set 1: 57 lbs × 27
Set 2: 57 lbs × 24
Set 3: 57 lbs × 20

with Strong
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Week 2 Thursday session on Monday

Week 2 Thursday
Monday 8 Aug 2022, 14:59

Reverse Fly (Machine)
Set 1: 150 lbs × 13
Set 2: 140 lbs × 13
Set 3: 140 lbs × 13
Note: StarTrac machine would have been 140
Hoist instead week 1, easier machine

Star Trac week 2

Bench Press (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 12
Note: Replaced dips

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 10
Set 2: 190 lbs × 10
Set 3: 190 lbs × 8

Lateral Raise (Cable)
Set 1: 17 lbs × 12
Set 2: 17 lbs × 12
Set 3: 17 lbs × 10
Note: Single arm

Cable Crunch
Set 1: 80 lbs × 18
Set 2: 80 lbs × 16
Set 3: 80 lbs × 16
Note: Standing

Wrist Roller
Set 1: 18 lbs × 3
Set 2: 18 lbs × 3
Note: 1 rep = 1 up/down

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 18
Set 2: 37 lbs × 18
Set 3: 37 lbs × 12

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
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Week 2 Wednesday

Week 2 Wednesday
Wednesday 3 Aug 2022, 15:21

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6

Squat (Machine)
Set 1: 400 lbs × 10
Set 2: 400 lbs × 10
Set 3: 400 lbs × 10

Lat Pulldown (Cable)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 11
Set 3: 180 lbs × 9
Note: Neutral grip

Tibialis Curl
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 13

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 18
Set 3: 125 lbs × 15

Hip Adductor (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 15
Set 3: 195 lbs × 14

Neck Extension
Set 1: 53 lbs × 20
Set 2: 53 lbs × 19
Set 3: 53 lbs × 13
Note: 24kg = 53

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Week 2 Tuesday

Week 2 Tuesday
Tuesday 2 Aug 2022, 15:30

Seated Row (Cable)
Set 1: 100 lbs × 17
Set 2: 100 lbs × 17
Set 3: 100 lbs × 16
Note: To sternum for upper back involvement

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 15 @ 9.0
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13
Note: Angle of 30

Seated Row (Machine)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 12
Set 3: 185 lbs × 11

Pec Deck (Machine)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 17
Set 3: 130 lbs × 17

Cable Crunch
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 14
Note: Kneeling

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

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 22
Set 3: 25 lbs × 20

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Week 2 Monday

Week 2 Monday
Monday 1 Aug 2022, 14:50

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 10
Set 3: 405 lbs × 10
Note: With extra pad for more ROM

Calf Press on Leg Press
Set 1: 190 lbs × 20
Set 2: 190 lbs × 19
Set 3: 190 lbs × 18

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 14

Bulgarian Split Squat
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Note: Getting pretty exhausting.

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

Bicep Curl (Barbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 15
Set 3: 65 lbs × 13
Note: EZ bar

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