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
with Strong
https://strong.app.link/gXeuiiW0ksb
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
with Strong
https://strong.app.link/gXeuiiW0ksb
