Week 1 Session 2

Week 1 Session 2 (Mass)
Friday 30 Sep 2022, 13:39

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16
Set 4: 25 lbs × 15
Note: Single leg
Note: 15-20

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Note: 10-15
Note: Trying a little wider ROM

Chest Press (Machine)
Set 1: 195 lbs × 13
Set 2: 195 lbs × 12
Set 3: 195 lbs × 12
Set 4: 195 lbs × 10
Note: 10-15

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 6 reps
Set 4: 5 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 14
Set 3: 65 lbs × 12
Note: 15-20

Wrist Curl (Barbell)
Set 1: 40 lbs × 30
Set 2: 45 lbs × 30
Set 3: 50 lbs × 21
Note: 15-20
Note: Behind the back

with Strong
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Week 1 Session 1

Week 1 Session 1 (Mass)
Thursday 29 Sep 2022, 13:13

Standing Calf Raise (Machine)
Set 1: 270 lbs × 12
Set 2: 270 lbs × 10
Set 3: 270 lbs × 11
Set 4: 270 lbs × 9
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 415 lbs × 10
Set 2: 415 lbs × 9
Set 3: 415 lbs × 8
Note: 8-12

Leg Extension (Machine)
Set 1: 170 lbs × 19
Set 2: 170 lbs × 17
Set 3: 170 lbs × 15
Set 4: 170 lbs × 12
Note: 15-20

Seated Row (Machine)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10
Set 4: 180 lbs × 9
Note: 10-15
Note: Feeling a lot of friction on the machine

Shrug (Trap Bar)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 20
Set 3: 225 lbs × 20
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 16
Set 3: 90 lbs × 15
Note: Standing
Note: 15-20

with Strong
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COVID Home Session

COVID Home Session
Tuesday 27 Sep 2022, 12:45

Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Push Up
Set 1: 10 reps
Set 2: 12 reps
Set 3: 12 reps
Note: Wide hand width, slow with pause

with Strong
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Week Deload Session 1

Week Deload Session 1
Thursday 22 Sep 2022, 15:24

Squat (Machine)
Set 1: 415 lbs × 5
Set 2: 415 lbs × 5
Note: 8-12

Butterfly Lateral Raise (Dumbbell)
Set 1: 20 lbs × 7
Set 2: 20 lbs × 7
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 5
Set 2: 100 lbs × 5
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)

Incline Curl (Dumbbell)
Set 1: 25 lbs × 8
Set 2: 25 lbs × 8
Note: 12-15, myo-rep match first set
Note: 45 degree incline (or mimic with upright bench if needed)

with Strong
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Week 4 Session 5

Week 4 Session 5
Tuesday 20 Sep 2022, 15:33

Bench Press (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12 @ 10.0
Set 4: 90 lbs × 9 @ 10.0
Note: 12-15

Hip Adductor (Machine)
Set 1: 210 lbs × 18
Set 2: 210 lbs × 18
Set 3: 210 lbs × 17
Note: 15-20

Pull Up
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Note: 15-20

Tibialis Curl
Set 1: 75 lbs × 26
Set 2: 75 lbs × 26
Set 3: 75 lbs × 26
Note: 20-30
Note: Myo-rep match

Skullcrusher (Barbell)
Set 1: 75 lbs × 14
Set 2: 65 lbs × 18
Set 3: 65 lbs × 15
Note: 15-20

Neck Extension (Harness)
Set 1: 50 lbs × 30
Set 2: 50 lbs × 13
Set 3: 50 lbs × 10
Set 4: 50 lbs × 20
Set 5: 50 lbs × 9
Set 6: 50 lbs × 7
Note: 20-30 + rest-pause x2

with Strong
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Week 4 Session 4

Week 4 Session 4
Monday 19 Sep 2022, 15:23

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 8 reps
Note: 6-10

Leg Press
Set 1: 420 lbs × 10
Set 2: 420 lbs × 10
Set 3: 420 lbs × 10
Set 4: 420 lbs × 10
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 215 lbs × 20
Set 2: 215 lbs × 20
Set 3: 215 lbs × 20
Set 4: 215 lbs × 20
Note: 15-20
Note: Myo-rep match

Knee Raise (Captain's Chair)
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 18 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Trap Bar)
Set 1: 225 lbs × 21
Set 2: 225 lbs × 8
Set 3: 225 lbs × 7
Set 4: 225 lbs × 17
Set 5: 225 lbs × 7
Set 6: 225 lbs × 7
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 4
Set 3: 20 lbs × 4
Note: 3-4

with Strong
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Week 4 Session 3

Week 4 Session 3
Thursday 15 Sep 2022, 16:55

Bent Over Row (Barbell)
Set 1: 215 lbs × 9
Set 2: 215 lbs × 9
Set 3: 215 lbs × 8
Note: 8-12

Tibialis Curl
Set 1: 75 lbs × 25
Set 2: 75 lbs × 25
Set 3: 75 lbs × 25
Note: 15-20 myo-rep match

Lateral Raise (Cable)
Set 1: 20 lbs × 13
Set 2: 20 lbs × 13
Set 3: 20 lbs × 13
Set 4: 20 lbs × 13
Note: Single arm.
Note: 12-15 Myo-rep match
Note: Maybe higher rep range to reduce urge to use body movement?

Triceps Extension (Cable)
Set 1: 50 lbs × 16
Set 2: 50 lbs × 16
Set 3: 50 lbs × 16
Note: 12-15
Note: Using Hoist cable cross so weights are half (machine weight/2)

Bicep Curl (Barbell)
Set 1: 75 lbs × 0
Set 2: 75 lbs × 0
Set 3: 75 lbs × 0
Note: 12-15 myo-rep match
Note: Ez bar
Note: DB instead because apartment gym doesn't have EZ bar

Bicep Curl (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15

Neck Extension (Harness)
Set 1: 55 lbs × 21
Set 2: 55 lbs × 9
Set 3: 55 lbs × 7
Set 4: 55 lbs × 18
Set 5: 55 lbs × 6
Set 6: 55 lbs × 4
Note: 15-20 + 2x rest-pause

Workout notes: very tired today
with Strong
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Week 4 Session 2

Week 4 Session 2
Wednesday 14 Sep 2022, 13:46

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 12 @ 10.0
Set 3: 70 lbs × 12
Set 4: 70 lbs × 9 @ 10.0
Note: 12-15

Cable Crunch
Set 1: 85 lbs × 19
Set 2: 85 lbs × 19
Set 3: 85 lbs × 19
Set 4: 85 lbs × 19
Note: 15-20, myo-rep match
Note: Standing

Copenhagen Raise
Set 1: (+20 lbs) × 17
Set 2: (+20 lbs) × 17
Set 3: (+20 lbs) × 17
Note: 15-20

Stiff Leg Deadlift (Barbell)
Set 1: 330 lbs × 6
Set 2: 330 lbs × 6
Set 3: 330 lbs × 6
Set 4: 330 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow)

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10
Set 4: 195 lbs × 19
Set 5: 195 lbs × 8
Set 6: 195 lbs × 8
Note: 15-20 + 2x rest-pause sets
Note: Snatch/wide grip

Pec Deck (Machine)
Set 1: 140 lbs × 19
Set 2: 140 lbs × 19
Set 3: 140 lbs × 19
Note: 15-20, myo-rep match

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 25
Set 2: 25 lbs × 9
Set 3: 25 lbs × 7
Set 4: 25 lbs × 20
Set 5: 25 lbs × 7
Set 6: 25 lbs × 6
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

Workout notes: starting this session with a lot of accumulated fatigue
with Strong
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Week 4 Session 1

Week 4 Session 1
Tuesday 13 Sep 2022, 13:38

Squat (Machine)
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 8
Note: 8-12

Leg Extension (Machine)
Set 1: 170 lbs × 19
Set 2: 170 lbs × 8
Set 3: 170 lbs × 5
Set 4: 170 lbs × 15
Set 5: 170 lbs × 7
Set 6: 170 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 20 lbs × 14
Set 2: 20 lbs × 14
Set 3: 20 lbs × 14
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 13
Set 3: 100 lbs × 13
Set 4: 100 lbs × 13
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 9
Set 3: 130 lbs × 8
Set 4: 130 lbs × 18
Set 5: 130 lbs × 8
Set 6: 130 lbs × 7
Note: 15-20 + rest-pause x2 (2 total sets)

Incline Curl (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15
Note: 12-15, myo-rep match first set
Note: 45 degree incline (or mimic with upright bench if needed)

Workout notes: machine squats are exhausting and definitely taking away from lifts performed afterwards
with Strong
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Week 3 Session 5

Week 3 Session 5
Monday 12 Sep 2022, 10:34

Bench Press (Dumbbell)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 14
Set 3: 90 lbs × 12
Note: 12-15

Pull Up
Set 1: 17 reps
Set 2: 16 reps
Set 3: 14 reps
Note: 15-20

Tibialis Curl
Set 1: 63 lbs × 30
Set 2: 63 lbs × 30
Set 3: 63 lbs × 30
Note: 20-30
Note: Myo-rep match

Hip Adductor (Machine)
Set 1: 200 lbs × 18
Set 2: 200 lbs × 18
Set 3: 200 lbs × 16
Note: 15-20

Skullcrusher (Barbell)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 17
Set 3: 65 lbs × 13
Note: 15-20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Note: 15-20
Note: Myo-rep match

Neck Extension (Harness)
Set 1: 50 lbs × 30
Set 2: 50 lbs × 10
Set 3: 50 lbs × 7
Set 4: 50 lbs × 19
Set 5: 50 lbs × 6
Set 6: 50 lbs × 6
Note: 20-30 + rest-pause x2

with Strong
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Week 3 Session 4

Week 3 Session 4
Sunday 11 Sep 2022, 07:56

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps
Note: 6-10

Leg Press
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 10
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 210 lbs × 20
Set 2: 210 lbs × 20
Set 3: 210 lbs × 20
Set 4: 210 lbs × 20
Note: 15-20
Note: Myo-rep match

Knee Raise (Captain's Chair)
Set 1: 17 reps
Set 2: 17 reps
Set 3: 17 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Barbell)
Set 1: 215 lbs × 23
Set 2: 215 lbs × 8
Set 3: 215 lbs × 8
Set 4: 215 lbs × 20
Set 5: 215 lbs × 9
Set 6: 215 lbs × 7
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 17.5 lbs × 4
Set 2: 17.5 lbs × 4
Set 3: 17.5 lbs × 4
Note: 3-4

with Strong
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Week 3 Session 3

Week 3 Session 3
Friday 9 Sep 2022, 13:58

Bent Over Row (Barbell)
Set 1: 210 lbs × 10
Set 2: 210 lbs × 10
Set 3: 210 lbs × 9 @ 10.0
Note: 8-12

Tibialis Curl
Set 1: 70 lbs × 25
Set 2: 70 lbs × 25
Set 3: 70 lbs × 25
Note: 15-20 myo-rep match

Lateral Raise (Cable)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Set 4: 17.5 lbs × 15
Note: Single arm.
Note: 12-15 Myo-rep match

Triceps Extension (Cable)
Set 1: 45 lbs × 18
Set 2: 45 lbs × 17
Set 3: 45 lbs × 14
Note: 12-15
Note: Using Hoist cable cross so weights are half (machine weight/2)

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Note: 12-15 myo-rep match
Note: Ez bar

Neck Extension (Harness)
Set 1: 53 lbs × 21
Set 2: 53 lbs × 9
Set 3: 53 lbs × 7
Set 4: 53 lbs × 18
Set 5: 53 lbs × 6
Set 6: 53 lbs × 4
Note: 15-20 + 2x rest-pause

with Strong
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Week 3 Session 2

Week 3 Session 2
Thursday 8 Sep 2022, 14:10

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 14
Set 3: 65 lbs × 12
Set 4: 65 lbs × 11
Note: 12-15

Pec Deck (Machine)
Set 1: 140 lbs × 18
Set 2: 140 lbs × 18
Set 3: 140 lbs × 18
Note: 15-20, myo-rep match

Cable Crunch
Set 1: 80 lbs × 19
Set 2: 80 lbs × 19
Set 3: 80 lbs × 19
Set 4: 80 lbs × 19
Note: 15-20, myo-rep match
Note: Standing

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 6
Set 2: 325 lbs × 6
Set 3: 325 lbs × 6
Set 4: 325 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow). Maybe too much?

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 24
Set 2: 25 lbs × 8
Set 3: 25 lbs × 6
Set 4: 25 lbs × 19
Set 5: 25 lbs × 6
Set 6: 25 lbs × 5
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

Shrug (Barbell)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 10
Set 3: 190 lbs × 10
Set 4: 190 lbs × 19
Set 5: 190 lbs × 7
Set 6: 190 lbs × 7
Note: 15-20 + 2x rest-pause sets
Note: Snatch grip

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

with Strong
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Week 3 Session 1

Week 3 Session 1
Wednesday 7 Sep 2022, 14:28

Squat (Machine)
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 165 lbs × 19
Set 2: 165 lbs × 8
Set 3: 165 lbs × 5
Set 4: 165 lbs × 16
Set 5: 165 lbs × 7
Set 6: 165 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 15
Set 2: 17.5 lbs × 15
Set 3: 17.5 lbs × 15
Note: 12-15, myo-rep match first set

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 12
Set 4: 100 lbs × 12
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 9
Set 3: 125 lbs × 8
Set 4: 125 lbs × 17
Set 5: 125 lbs × 8
Set 6: 125 lbs × 7
Note: 15-20 + rest-pause x2 (2 total sets)

Incline Curl (Dumbbell)
Set 1: 25 lbs × 14
Set 2: 25 lbs × 14
Set 3: 25 lbs × 14
Note: 12-15, myo-rep match first set
Note: 45 degree incline (or mimic with upright bench if needed)

with Strong
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Week 2 Session 5

Week 2 Session 5
Tuesday 6 Sep 2022, 13:47

Bench Press (Dumbbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 13
Note: 12-15

Pull Up
Set 1: 16 reps
Set 2: 15 reps
Set 3: 14 reps
Note: 15-20

Skullcrusher (Barbell)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 16
Set 3: 65 lbs × 13
Note: 15-20

Hip Adductor (Machine)
Set 1: 195 lbs × 19
Set 2: 195 lbs × 18
Set 3: 195 lbs × 18
Note: 15-20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16
Set 3: 20 lbs × 16
Note: 15-20
Note: Myo-rep match

Neck Extension
Set 1: 50 lbs × 28
Set 2: 50 lbs × 8
Set 3: 50 lbs × 4
Set 4: 50 lbs × 18
Set 5: 50 lbs × 8
Set 6: 50 lbs × 4
Note: 20-30 + rest-pause x2

Tibialis Curl
Set 1: 60 lbs × 30
Set 2: 60 lbs × 30
Set 3: 60 lbs × 30
Note: 20-30
Note: Myo-rep match

with Strong
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Week 2 Session 4

Week 2 Session 4
Monday 5 Sep 2022, 12:03

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 6 reps
Note: 6-10

Leg Press
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 9
Note: 8-12
Note: With extended ROM via pad

Calf Press on Leg Press
Set 1: 205 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 20
Note: 15-20
Note: Myo-rep match

Hanging Leg Raise
Set 1: 16 reps
Note: 15-20

Knee Raise (Captain's Chair)
Set 1: 16 reps
Set 2: 16 reps
Note: 15-20
Note: Straight leg. Instead of hanging because shoulder bothering me.

Shrug (Barbell)
Set 1: 205 lbs × 22
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7
Set 4: 205 lbs × 20
Set 5: 205 lbs × 9
Set 6: 205 lbs × 8
Note: Trap bar
Note: 15-20 + rest-pause x2

Wrist Roller
Set 1: 17.5 lbs × 3
Set 2: 17.5 lbs × 3
Set 3: 17.5 lbs × 3
Note: 3-4

with Strong
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Week 2 Session 3

Week 2 Session 3
Saturday 3 Sep 2022, 08:49

Bent Over Row (Barbell)
Set 1: 206 lbs × 10
Set 2: 206 lbs × 10
Set 3: 206 lbs × 9
Note: 8-12

Tibialis Curl
Set 1: 67 lbs × 22
Set 2: 67 lbs × 22
Set 3: 67 lbs × 22
Note: 15-20 myo-rep match

Bicep Curl (Barbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Note: 12-15 myo-rep match
Note: Ez bar
Note: Using regular barbell week 2, a little harder

Lateral Raise (Cable)
Set 1: 17.5 lbs × 14
Set 2: 17.5 lbs × 14
Set 3: 17.5 lbs × 14
Note: Single arm.
Note: 12-15 Myo-rep match

Triceps Extension (Cable)
Set 1: 40 lbs × 17
Set 2: 40 lbs × 17
Set 3: 40 lbs × 13
Note: 12-15
Note: Using Hoist cable cross so weights are half (machine weight/2)

Neck Extension
Set 1: 53 lbs × 20
Set 2: 53 lbs × 8
Set 3: 53 lbs × 7
Set 4: 53 lbs × 16
Set 5: 53 lbs × 5
Set 6: 53 lbs × 4
Note: 15-20 + 2x rest-pause

with Strong
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Week 2 Session 2

Week 2 Session 2
Friday 2 Sep 2022, 13:29

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 14
Set 2: 65 lbs × 13
Set 3: 65 lbs × 12 @ 9.5
Note: 12-15

Pec Deck (Machine)
Set 1: 135 lbs × 19
Set 2: 135 lbs × 19
Set 3: 135 lbs × 19
Note: 15-20, myo-rep match

Stiff Leg Deadlift (Barbell)
Set 1: 320 lbs × 6
Set 2: 320 lbs × 6
Set 3: 320 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow). Maybe too much?

Cable Crunch
Set 1: 80 lbs × 17
Set 2: 80 lbs × 17
Set 3: 80 lbs × 17
Note: 15-20, myo-rep match
Note: Standing

Shrug (Barbell)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 9
Set 3: 185 lbs × 10
Set 4: 185 lbs × 19
Set 5: 185 lbs × 7
Set 6: 185 lbs × 7
Note: 15-20 + 2x rest-pause sets
Note: Snatch grip

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

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 7
Set 3: 25 lbs × 5
Set 4: 25 lbs × 18
Set 5: 25 lbs × 5
Set 6: 25 lbs × 3
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

with Strong
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Week 2 Session 1

Week 2 Session 1
Thursday 1 Sep 2022, 15:48

Squat (Machine)
Set 1: 405 lbs × 10
Set 2: 405 lbs × 9
Set 3: 405 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 160 lbs × 19
Set 2: 160 lbs × 8
Set 3: 160 lbs × 5
Set 4: 160 lbs × 16
Set 5: 160 lbs × 7
Set 6: 160 lbs × 4
Note: 15-20 + rest pause x2 (2 total sets)

Chest-Supported Row (Machine)
Set 1: 95 lbs × 12
Set 2: 95 lbs × 12
Set 3: 95 lbs × 12
Note: 12-15
Note: High on the chest. Use bottom foot rungs

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 19
Set 2: 125 lbs × 8
Set 3: 125 lbs × 7
Set 4: 125 lbs × 16
Set 5: 125 lbs × 7
Set 6: 125 lbs × 5
Note: 15-20 + rest-pause x2 (2 total sets)

Butterfly Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 14
Set 2: 17.5 lbs × 14
Set 3: 17.5 lbs × 14
Note: 12-15, myo-rep match first set

Incline Curl (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 13
Set 3: 25 lbs × 13
Note: 12-15, myo-rep match first set
Note: 45 degree incline

with Strong
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