Week 5 Session 1

Week 5 Session 1 (Mass)
Monday 31 Oct 2022, 13:59

Standing Calf Raise (Machine)
Set 1: 300 lbs × 13
Set 2: 300 lbs × 12
Set 3: 300 lbs × 11
Set 4: 300 lbs × 11
Set 5: 300 lbs × 10
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 440 lbs × 10
Set 2: 440 lbs × 8
Set 3: 440 lbs × 8
Set 4: 440 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 17
Set 3: 185 lbs × 14
Set 4: 185 lbs × 13
Set 5: 185 lbs × 12
Note: 15-20

Shrug (Trap Bar)
Set 1: 265 lbs × 20
Set 2: 265 lbs × 20
Set 3: 265 lbs × 19
Set 4: 265 lbs × 16
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 20
Set 2: 90 lbs × 19
Set 3: 90 lbs × 17
Set 4: 90 lbs × 14
Note: Standing
Note: 15-20

Chest Press (Machine)
Set 1: 209 lbs × 14
Set 2: 209 lbs × 13
Set 3: 209 lbs × 10
Note: 10-15

Workout notes: hack squats first this session. very tiring
with Strong
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Week 5 Session 2 (Out of order, before #1)

Week 5 Session 2 (Mass) - Before Session 1
Sunday 30 Oct 2022, 09:32

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 21
Set 3: 25 lbs × 20
Set 4: 25 lbs × 19
Set 5: 25 lbs × 17
Note: Single leg
Note: 15-20
Note: Not a great setup in this gym, slipping a little

Lat Pulldown (Cable)
Set 1: 165 lbs × 13
Set 2: 165 lbs × 12
Set 3: 165 lbs × 11
Set 4: 165 lbs × 11
Note: 10-15
Note: Testing a neutral grip for less tricep interference

Nordic Curl
Set 1: 11 reps
Set 2: 11 reps
Set 3: 10 reps
Set 4: 8 reps
Note: 6-10+
Note: Using a GHD. Focused on full hip extension throughout. Has rollers, motion feels a little strange.

Chest-Supported Row (Machine)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 14
Set 3: 105 lbs × 13
Set 4: 105 lbs × 13
Set 5: 105 lbs × 10
Note: 10-15
Note: High T-bar row

Skullcrusher (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 19
Set 3: 65 lbs × 16
Set 4: 65 lbs × 14
Note: 15-20

Neck Extension (Harness)
Set 1: 53 lbs × 35
Set 2: 53 lbs × 27
Set 3: 53 lbs × 19
Set 4: 53 lbs × 18
Set 5: 53 lbs × 17
Note: Pulling from day 3 because I have excess time today.

Workout notes: At Ohio gym
Workout notes:  doing this before day one because I don't have my shoes or belt.
with Strong
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Week 4 Session 6

Week 4 Session 6 (Mass)
Thursday 27 Oct 2022, 17:23

Lateral Raise (Cable)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 16
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Note: 15-20
Note: Using handle.

Face Pull (Cable)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 16
Set 3: 70 lbs × 15
Set 4: 70 lbs × 15
Note: 10-15
Note: More like a cable rear delt row

Copenhagen Raise
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 18
Set 3: (+25 lbs) × 17
Set 4: (+25 lbs) × 17
Note: 15-20

Neck Extension (Harness)
Set 1: 53 lbs × 33
Set 2: 53 lbs × 27
Set 3: 53 lbs × 20
Set 4: 53 lbs × 19
Set 5: 53 lbs × 16
Note: 20-30

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 11
Note: 10-15
Note: Ez bar. Couldn't do cable without cuff. Match session 3

Workout notes: at Lifetime in Easton
Workout notes:  Ohio. Weights differ
with Strong
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Week 4 Session 5

Week 4 Session 5 (Mass)
Wednesday 26 Oct 2022, 13:08

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 18
Set 3: 135 lbs × 17
Set 4: 135 lbs × 16
Set 5: 135 lbs × 13
Note: 15-20

Pull Up
Set 1: (+40 lbs) × 12
Set 2: (+40 lbs) × 11
Set 3: (+40 lbs) × 10
Set 4: (+40 lbs) × 10

Seated Row (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15
Set 4: 130 lbs × 15
Set 5: 130 lbs × 15
Note: 15-20

Back Extension
Set 1: (+50 lbs) × 21
Set 2: (+50 lbs) × 20
Set 3: (+50 lbs) × 20
Set 4: (+50 lbs) × 18
Set 5: (+50 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 17
Set 2: 60 lbs × 16
Set 3: 60 lbs × 14
Set 4: 60 lbs × 12
Note: Using rope with true weight

with Strong
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Week 4 Session 4

Week 4 Session 4 (Mass)
Tuesday 25 Oct 2022, 13:52

Calf Press on Leg Press
Set 1: 300 lbs × 11
Set 2: 300 lbs × 10
Set 3: 300 lbs × 10
Set 4: 300 lbs × 10
Set 5: 300 lbs × 10
Note: 6-10
Note: Long pause at bottom

Knee Raise (Captain's Chair)
Set 1: 21 reps
Set 2: 20 reps
Set 3: 19 reps
Set 4: 18 reps
Note: 15-20+
Note: Focus on flexing the torso

Leg Press
Set 1: 440 lbs × 10
Set 2: 440 lbs × 10
Set 3: 440 lbs × 10
Set 4: 440 lbs × 9
Note: 10-15

Leg Extension (Machine)
Set 1: 140 lbs × 23
Set 2: 140 lbs × 20
Set 3: 140 lbs × 20
Set 4: 140 lbs × 16
Set 5: 140 lbs × 13
Note: 20-30

Shrug (Dumbbell)
Set 1: 75 lbs × 30
Set 2: 75 lbs × 25
Set 3: 75 lbs × 22
Set 4: 75 lbs × 18
Note: 20-30

Chest Press (Machine)
Set 1: 165 lbs × 20
Set 2: 165 lbs × 19
Set 3: 165 lbs × 14
Note: 15-20
Note: Had to cut short

with Strong
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Week 4 Session 3

Week 4 Session 3 (Mass)
Monday 24 Oct 2022, 12:34

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 14
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12
Set 4: 30 lbs × 11
Note: 10-15

Reverse Fly (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: 10-15

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 11
Note: EZ bar
Note: 10-15

Hip Adductor (Machine)
Set 1: 225 lbs × 17
Set 2: 225 lbs × 15
Set 3: 225 lbs × 18
Set 4: 225 lbs × 15
Note: 15-20

Tibialis Curl
Set 1: 94 lbs × 17
Set 2: 94 lbs × 16
Set 3: 94 lbs × 15
Set 4: 94 lbs × 14
Set 5: 94 lbs × 14
Note: 10-15
Note: Using both stacks in Freemotion cable cross

Neck Extension (Harness)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 15
Set 3: 70 lbs × 12
Set 4: 53 lbs × 18
Set 5: 53 lbs × 15
Note: 15-20

with Strong
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Week 4 Session 2

Week 4 Session 2 (Mass)
Sunday 23 Oct 2022, 08:22

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 20
Set 3: 25 lbs × 19
Set 4: 25 lbs × 18
Set 5: 25 lbs × 16
Note: Single leg
Note: 15-20

Lat Pulldown (Cable)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10
Note: 10-15
Note: Testing a neutral grip for less tricep interference

Chest-Supported Row (Machine)
Set 1: 105 lbs × 14
Set 2: 105 lbs × 13
Set 3: 105 lbs × 12
Set 4: 105 lbs × 12
Set 5: 105 lbs × 9
Note: 10-15
Note: High T-bar row

Nordic Curl
Set 1: 11 reps
Set 2: 11 reps
Set 3: 9 reps
Set 4: 6 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 18
Set 3: 65 lbs × 15
Set 4: 65 lbs × 13
Note: 15-20

with Strong
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Week 4 Session 1

Week 4 Session 1 (Mass)
Friday 21 Oct 2022, 10:42

Standing Calf Raise (Machine)
Set 1: 290 lbs × 13
Set 2: 290 lbs × 12
Set 3: 290 lbs × 12
Set 4: 290 lbs × 11
Set 5: 290 lbs × 11
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 435 lbs × 10
Set 2: 435 lbs × 9
Set 3: 435 lbs × 8
Set 4: 435 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 180 lbs × 20
Set 2: 180 lbs × 17
Set 3: 180 lbs × 14
Set 4: 180 lbs × 13
Set 5: 180 lbs × 12
Note: 15-20

Shrug (Trap Bar)
Set 1: 255 lbs × 20
Set 2: 255 lbs × 20
Set 3: 255 lbs × 19
Set 4: 255 lbs × 16
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 19
Set 2: 90 lbs × 18
Set 3: 90 lbs × 16
Set 4: 90 lbs × 17
Note: Standing
Note: 15-20

Chest Press (Machine)
Set 1: 200 lbs × 15
Set 2: 200 lbs × 14
Set 3: 200 lbs × 12
Note: 10-15

with Strong
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Week 3 Session 6

Week 3 Session 6 (Mass)
Thursday 20 Oct 2022, 12:55

Lateral Raise (Cable)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 14
Set 4: 20 lbs × 13
Note: Single arm with wrist cuffs
Note: 15-20

Face Pull (Cable)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 14
Set 4: 70 lbs × 14
Note: 10-15
Note: Using cable row so weights will be half the cable cross (Hoist)
Note: More like a cable rear delt row

Copenhagen Raise
Set 1: (+25 lbs) × 17
Set 2: (+25 lbs) × 17
Set 3: (+25 lbs) × 16
Set 4: (+25 lbs) × 16
Note: 15-20

Neck Extension (Harness)
Set 1: 50 lbs × 35
Set 2: 50 lbs × 27
Set 3: 50 lbs × 19
Set 4: 50 lbs × 18
Set 5: 50 lbs × 16
Note: 20-30

Bicep Curl (Cable)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Set 4: 25 lbs × 14
Note: 10-15
Note: With wrist cuffs, listing true weight

with Strong
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Week 3 Session 5

Week 3 Session 5 (Mass)
Wednesday 19 Oct 2022, 13:02

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 17
Set 2: 135 lbs × 17
Set 3: 135 lbs × 16
Set 4: 135 lbs × 15
Set 5: 135 lbs × 12
Note: 15-20

Pull Up
Set 1: (+35 lbs) × 12
Set 2: (+35 lbs) × 12
Set 3: (+35 lbs) × 11
Set 4: (+35 lbs) × 11

Seated Row (Cable)
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15
Set 4: 120 lbs × 15
Set 5: 120 lbs × 15
Note: 15-20

Back Extension
Set 1: (+45 lbs) × 21
Set 2: (+45 lbs) × 20
Set 3: (+45 lbs) × 19
Set 4: (+45 lbs) × 18
Set 5: (+45 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 37 lbs × 15
Set 2: 37 lbs × 13
Set 3: 37 lbs × 13
Set 4: 37 lbs × 12
Note: Using wrist cuff, Freemotion cable cross (true weight). Testing with both arms at once, using two cables

with Strong
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Week 3 Session 4

Week 3 Session 4 (Mass)
Tuesday 18 Oct 2022, 15:03

Calf Press on Leg Press
Set 1: 290 lbs × 11
Set 2: 290 lbs × 10
Set 3: 290 lbs × 10
Set 4: 290 lbs × 10
Set 5: 290 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 430 lbs × 10
Set 2: 430 lbs × 10
Set 3: 430 lbs × 10
Set 4: 430 lbs × 9
Note: 10-15

Knee Raise (Captain's Chair)
Set 1: 20 reps
Set 2: 19 reps
Set 3: 18 reps
Set 4: 16 reps
Note: 15-20+
Note: Focus on flexing the torso

Leg Extension (Machine)
Set 1: 135 lbs × 23
Set 2: 135 lbs × 21
Set 3: 135 lbs × 21
Set 4: 135 lbs × 16
Set 5: 135 lbs × 13
Note: 20-30

Shrug (Dumbbell)
Set 1: 70 lbs × 30
Set 2: 70 lbs × 24
Set 3: 70 lbs × 22
Set 4: 70 lbs × 18
Note: 20-30

Chest Press (Machine)
Set 1: 165 lbs × 19
Set 2: 165 lbs × 17
Set 3: 165 lbs × 8
Note: 15-20
Note: Had to cut short

with Strong
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Week 3 Session 3

Week 3 Session 3 (Mass)
Monday 17 Oct 2022, 11:45

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 13
Set 2: 30 lbs × 13
Set 3: 30 lbs × 11
Set 4: 30 lbs × 10
Note: 10-15

Reverse Fly (Cable)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Note: 10-15
Note: Using wrist cuffs on cable cross

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 12
Set 4: 70 lbs × 11
Note: EZ bar
Note: 10-15

Hip Adductor (Machine)
Set 1: 210 lbs × 20
Set 2: 210 lbs × 20
Set 3: 210 lbs × 19
Set 4: 210 lbs × 19
Note: 15-20

Tibialis Curl
Set 1: 80 lbs × 25
Set 2: 94 lbs × 15
Set 3: 94 lbs × 12
Set 4: 94 lbs × 11
Set 5: 94 lbs × 10
Note: 10-15
Note: Using both stacks in Freemotion cable cross

Neck Extension (Harness)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 16
Set 3: 70 lbs × 13
Set 4: 53 lbs × 17
Set 5: 53 lbs × 14
Note: 15-20

with Strong
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Week 3 Session 12

Week 3 Session 2 (Mass)
Friday 14 Oct 2022, 22:35

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 19
Set 3: 25 lbs × 18
Set 4: 25 lbs × 17
Set 5: 25 lbs × 15
Note: Single leg
Note: 15-20

Lat Pulldown (Cable)
Set 1: 165 lbs × 11
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10
Set 4: 165 lbs × 9
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 102.5 lbs × 14
Set 2: 102.5 lbs × 14
Set 3: 102.5 lbs × 12
Set 4: 102.5 lbs × 11
Set 5: 102.5 lbs × 10
Note: 10-15
Note: High T-bar row

Nordic Curl
Set 1: 11 reps
Set 2: 11 reps
Set 3: 8 reps
Set 4: 6 reps
Set 5: 5 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 16
Set 3: 65 lbs × 15
Set 4: 65 lbs × 12
Note: 15-20

with Strong
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Week 3 Session 1

Week 3 Session 1 (Mass)
Friday 14 Oct 2022, 13:12

Standing Calf Raise (Machine)
Set 1: 280 lbs × 13
Set 2: 280 lbs × 12
Set 3: 280 lbs × 11
Set 4: 280 lbs × 10
Set 5: 280 lbs × 10
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 430 lbs × 10
Set 2: 430 lbs × 9
Set 3: 430 lbs × 9
Set 4: 430 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 175 lbs × 20
Set 2: 175 lbs × 17
Set 3: 175 lbs × 15
Set 4: 175 lbs × 13
Set 5: 175 lbs × 12
Note: 15-20

Chest Press (Machine)
Set 1: 195 lbs × 15
Set 2: 195 lbs × 14
Set 3: 195 lbs × 12
Note: 10-15

Shrug (Trap Bar)
Set 1: 245 lbs × 20
Set 2: 245 lbs × 20
Set 3: 245 lbs × 18
Set 4: 245 lbs × 15
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 18
Set 2: 90 lbs × 17
Set 3: 90 lbs × 17
Set 4: 90 lbs × 16
Note: Standing
Note: 15-20

with Strong
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Week 2 Session 6

Week 2 Session 6 (Mass)
Thursday 13 Oct 2022, 13:37

Lateral Raise (Cable)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 18
Set 4: 15 lbs × 17
Note: Single arm with wrist cuffs
Note: 15-20

Face Pull (Cable)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Set 4: 70 lbs × 13
Note: 10-15
Note: Using cable row so weights will be half the cable cross (Hoist)
Note: More like a cable rear delt row

Copenhagen Raise
Set 1: (+25 lbs) × 16
Set 2: (+25 lbs) × 16
Set 3: (+25 lbs) × 15
Set 4: (+25 lbs) × 15
Note: 15-20
Note: Some pain in my left inner hip after sets 2/3. Doesn't feel muscular.

Neck Lateral Raise (Harness)
Set 1: (+25 lbs) × 25
Set 2: (+25 lbs) × 25
Set 3: (+25 lbs) × 25
Set 4: (+25 lbs) × 25
Note: 15-20

Neck Extension (Harness)
Set 1: 50 lbs × 25
Set 2: 50 lbs × 23
Set 3: 50 lbs × 17
Set 4: 50 lbs × 16
Set 5: 50 lbs × 15
Note: 15-20
Note: Might be too fatigued after the laterals

Bicep Curl (Cable)
Set 1: 50 lbs × 13
Set 2: 50 lbs × 13
Set 3: 50 lbs × 13
Set 4: 50 lbs × 13
Note: 10-15
Note: With wrist cuffs

with Strong
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Week 2 Session 5 After Thumb Injury

Week 2 Session 5 (Mass)
Wednesday 12 Oct 2022, 12:41

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 16
Set 3: 135 lbs × 15
Set 4: 135 lbs × 14
Set 5: 135 lbs × 11
Note: 15-20

Pull Up
Set 1: (+30 lbs) × 12
Set 2: (+30 lbs) × 12
Set 3: (+30 lbs) × 11
Set 4: (+30 lbs) × 10

Seated Row (Cable)
Set 1: 145 lbs × 11
Set 2: 145 lbs × 10
Set 3: 115 lbs × 15
Set 4: 115 lbs × 15
Set 5: 115 lbs × 14
Note: 15-20

Back Extension
Set 1: (+40 lbs) × 21
Set 2: (+40 lbs) × 20
Set 3: (+40 lbs) × 20
Set 4: (+40 lbs) × 18
Set 5: (+40 lbs) × 18
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Set 4: 70 lbs × 12
Note: Using wrist cuff

Workout notes: Change up from chest to back focus
Workout notes:  hurt right thumb.
with Strong
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Week 2 Session 4

Week 2 Session 4 (Mass)
Monday 10 Oct 2022, 12:24

Calf Press on Leg Press
Set 1: 280 lbs × 11
Set 2: 280 lbs × 10
Set 3: 280 lbs × 10
Set 4: 280 lbs × 10
Set 5: 280 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 420 lbs × 10
Set 2: 420 lbs × 10
Set 3: 420 lbs × 9
Set 4: 420 lbs × 7
Note: 10-15

Leg Extension (Machine)
Set 1: 130 lbs × 23
Set 2: 130 lbs × 21
Set 3: 130 lbs × 21
Set 4: 130 lbs × 16
Set 5: 130 lbs × 13
Note: 20-30

Pull Up
Set 1: (+30 lbs) × 11
Set 2: (+30 lbs) × 11
Set 3: (+30 lbs) × 10
Set 4: (+30 lbs) × 9
Set 5: (+30 lbs) × 9
Note: 10-15

Shrug (Dumbbell)
Set 1: 65 lbs × 31
Set 2: 65 lbs × 27
Set 3: 65 lbs × 22
Set 4: 65 lbs × 18
Note: 20-30

Knee Raise (Captain's Chair)
Set 1: 19 reps
Set 2: 18 reps
Set 3: 16 reps
Set 4: 15 reps
Note: 15-20+
Note: Focus on flexing the torso

with Strong
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Week 2 Session 3

Week 2 Session 3 (Mass)
Saturday 8 Oct 2022, 08:02

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 10
Set 4: 27.5 lbs × 11
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Set 4: 100 lbs × 10
Set 5: 100 lbs × 9
Note: High row (upper back/rear delt)
Note: 10-15

Bicep Curl (Barbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 13
Set 3: 70 lbs × 11
Set 4: 70 lbs × 9
Note: EZ bar
Note: 10-15

Neck Extension (Harness)
Set 1: 70 lbs × 17
Set 2: 70 lbs × 16
Set 3: 70 lbs × 11
Set 4: 60 lbs × 15
Set 5: 60 lbs × 12
Note: 15-20

Hip Adductor (Machine)
Set 1: 210 lbs × 20
Set 2: 210 lbs × 19
Set 3: 210 lbs × 18
Set 4: 210 lbs × 18
Note: 15-20

Tibialis Curl
Set 1: 77 lbs × 25
Set 2: 77 lbs × 23
Set 3: 77 lbs × 21
Set 4: 77 lbs × 21
Set 5: 77 lbs × 20
Note: 10-15

with Strong
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Week 2 Session 2

Week 2 Session 2 (Mass)
Friday 7 Oct 2022, 11:58

Standing Calf Raise (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 18
Set 3: 25 lbs × 17
Set 4: 25 lbs × 16
Set 5: 25 lbs × 15
Note: Single leg
Note: 15-20

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 12
Set 3: 70 lbs × 11
Set 4: 70 lbs × 10
Note: 10-15
Note: Trying a little wider ROM

Chest Press (Machine)
Set 1: 195 lbs × 14
Set 2: 195 lbs × 13
Set 3: 195 lbs × 12
Set 4: 195 lbs × 11
Set 5: 195 lbs × 10
Note: 10-15

Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 7 reps
Set 4: 6 reps
Set 5: 5 reps
Note: 6-10+

Skullcrusher (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13
Set 4: 65 lbs × 10 @ 10.0
Note: 15-20

Wrist Curl (Barbell)
Set 1: 50 lbs × 25
Set 2: 50 lbs × 24
Set 3: 50 lbs × 22
Set 4: 50 lbs × 21
Note: 15-20
Note: Behind the back. Not the best ROM available.

with Strong
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Week 2 Session 1

Week 2 Session 1 (Mass)
Thursday 6 Oct 2022, 12:54

Standing Calf Raise (Machine)
Set 1: 280 lbs × 12
Set 2: 280 lbs × 11
Set 3: 280 lbs × 10
Set 4: 280 lbs × 9
Set 5: 280 lbs × 9
Note: 10-15. Pause at the bottom.

Squat (Machine)
Set 1: 425 lbs × 10
Set 2: 425 lbs × 9 @ 9.5
Set 3: 425 lbs × 7
Set 4: 425 lbs × 7
Note: 8-12

Leg Extension (Machine)
Set 1: 170 lbs × 20
Set 2: 170 lbs × 17
Set 3: 170 lbs × 16
Set 4: 170 lbs × 13
Set 5: 170 lbs × 12
Note: 15-20

Seated Row (Machine)
Set 1: 180 lbs × 11
Set 2: 180 lbs × 11
Set 3: 180 lbs × 10
Set 4: 180 lbs × 10
Set 5: 180 lbs × 7
Note: 10-15

Shrug (Trap Bar)
Set 1: 235 lbs × 20
Set 2: 235 lbs × 20
Set 3: 235 lbs × 20
Set 4: 235 lbs × 20
Note: 15-20

Cable Crunch
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 16
Set 4: 90 lbs × 15
Note: Standing
Note: 15-20

with Strong
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Week 1 Session 6

Week 1 Session 6 (Mass)
Tuesday 4 Oct 2022, 14:48

Lateral Raise (Cable)
Set 1: 15 lbs × 19
Set 2: 15 lbs × 19
Set 3: 15 lbs × 17
Note: Single arm
Note: 15-20

Face Pull (Cable)
Set 1: 60 lbs × 16
Set 2: 70 lbs × 13
Set 3: 70 lbs × 137
Note: 10-15
Note: Using cable row so weights will be half the cable cross (Hoist)
Note: More like a cable rear delt row

Incline Curl (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 11
Set 3: 30 lbs × 10
Note: 10-15

Neck Lateral Raise (Harness)
Set 1: (+25 lbs) × 20
Set 2: (+25 lbs) × 20
Set 3: (+25 lbs) × 20
Note: 15-20
Note: Expecting neck DOMS tomorrow...

Neck Extension (Harness)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 16
Set 3: 50 lbs × 15
Set 4: 50 lbs × 10
Note: 15-20
Note: Might be too fatigued after the laterals

Copenhagen Raise
Set 1: (+22.5 lbs) × 16
Set 2: (+22.5 lbs) × 16
Set 3: (+22.5 lbs) × 15
Note: 15-20
Note: Some pain in my left inner hip after sets 2/3. Doesn't feel muscular.

with Strong
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Week 1 Session 5

Week 1 Session 5 (Mass)
Monday 3 Oct 2022, 14:05

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 14
Set 4: 135 lbs × 12
Note: 15-20

Bench Press (Dumbbell)
Set 1: 90 lbs × 14
Set 2: 90 lbs × 11
Set 3: 90 lbs × 11
Note: 10-15

Pec Deck (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 12
Set 4: 150 lbs × 12
Note: 15-20

Back Extension
Set 1: (+35 lbs) × 21
Set 2: (+35 lbs) × 23
Set 3: (+35 lbs) × 20
Set 4: (+35 lbs) × 20
Note: 15-20

Chest Dip
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 14
Set 3: (+25 lbs) × 12
Note: 10-15

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 1 Session 4

Week 1 Session 4 (Mass)
Sunday 2 Oct 2022, 07:40

Calf Press on Leg Press
Set 1: 270 lbs × 10
Set 2: 270 lbs × 10
Set 3: 270 lbs × 10
Set 4: 270 lbs × 10
Note: 6-10
Note: Long pause at bottom

Leg Press
Set 1: 420 lbs × 9
Set 2: 420 lbs × 9
Set 3: 420 lbs × 8
Note: 10-15

Leg Extension (Machine)
Set 1: 125 lbs × 23
Set 2: 125 lbs × 22
Set 3: 125 lbs × 21
Set 4: 125 lbs × 20
Note: 20-30

Pull Up
Set 1: (+25 lbs) × 11
Set 2: (+25 lbs) × 11
Set 3: (+25 lbs) × 10
Set 4: (+25 lbs) × 9
Note: 10-15

Shrug (Dumbbell)
Set 1: 60 lbs × 28
Set 2: 60 lbs × 25
Set 3: 60 lbs × 22
Note: 20-30

Knee Raise (Captain's Chair)
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Note: 15-20+
Note: Focus on flexing the torso

with Strong
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Week 1 Session 3

Week 1 Session 3 (Mass)
Saturday 1 Oct 2022, 09:15

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 13
Note: 10-15

Chest-Supported Row (Machine)
Set 1: 100 lbs × 12
Set 2: 100 lbs × 12
Set 3: 100 lbs × 11
Set 4: 100 lbs × 9
Note: High row (upper back/rear delt)
Note: 10-15

Bicep Curl (Barbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 12
Set 3: 70 lbs × 10
Note: EZ bar
Note: 10-15

Neck Extension (Harness)
Set 1: 60 lbs × 19
Set 2: 60 lbs × 17
Set 3: 60 lbs × 15
Set 4: 60 lbs × 12
Note: 10-15

Hip Adductor (Machine)
Set 1: 210 lbs × 19
Set 2: 210 lbs × 18
Set 3: 210 lbs × 18
Note: 15-20

Tibialis Curl
Set 1: 73 lbs × 26
Set 2: 73 lbs × 25
Set 3: 73 lbs × 18
Set 4: 73 lbs × 18
Note: 10-15

with Strong
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