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
https://strong.app.link/zZqe09Mamtb