Week 2 Session 5

Week 2 Session 5
Wednesday 30 Nov 2022, 13:06

Incline Bench Press (Smith Machine)
Set 1: 105 lbs × 20
Set 2: 105 lbs × 19
Set 3: 105 lbs × 19
Set 4: 105 lbs × 17

Chest Press (Machine)
Set 1: 209 lbs × 13
Set 2: 209 lbs × 12
Set 3: 209 lbs × 11
Set 4: 209 lbs × 9

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

Back Extension
Set 1: (+55 lbs) × 21
Set 2: (+55 lbs) × 20
Set 3: (+55 lbs) × 20
Set 4: (+55 lbs) × 18

Reverse Fly (Cable)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 16
Set 3: 20 lbs × 15
Set 4: 20 lbs × 15
Note: Single arm

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

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

Week 2 Session 4

Week 2 Session 4
Tuesday 29 Nov 2022, 14:56

Standing Calf Raise (Machine)
Set 1: 270 lbs × 18
Set 2: 270 lbs × 16
Set 3: 270 lbs × 14
Set 4: 270 lbs × 11

Leg Press
Set 1: 415 lbs × 13
Set 2: 415 lbs × 12
Set 3: 415 lbs × 12

Squat (Barbell)
Set 1: 255 lbs × 10
Set 2: 255 lbs × 10
Set 3: 255 lbs × 8

Cable Crunch
Set 1: 90 lbs × 19
Set 2: 90 lbs × 17
Set 3: 90 lbs × 15
Set 4: 90 lbs × 14

Neck Extension (Harness)
Set 1: 58 lbs × 30
Set 2: 58 lbs × 27
Set 3: 58 lbs × 25
Set 4: 58 lbs × 24

Wrist Curl (Barbell)
Set 1: 55 lbs × 26
Set 2: 55 lbs × 23
Set 3: 55 lbs × 19
Set 4: 55 lbs × 18

with Strong
https://strong.app.link/uf9C78EDmvb 

Week 2 Session 3

Week 2 Session 3
Monday 28 Nov 2022, 13:40

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 19
Set 2: 135 lbs × 17
Set 3: 135 lbs × 16
Set 4: 135 lbs × 13

Pull Up
Set 1: (+50 lbs) × 10
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 8
Set 4: (+50 lbs) × 6

Chest-Supported Row (Machine)
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 10
Set 4: 110 lbs × 9
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 11
Set 3: 75 lbs × 11
Set 4: 75 lbs × 9

Shrug (Dumbbell)
Set 1: 90 lbs × 21
Set 2: 90 lbs × 21
Set 3: 90 lbs × 21
Set 4: 90 lbs × 19
Note: Hard on right wrist and thumb

Copenhagen Raise
Set 1: (+27.5 lbs) × 19
Set 2: (+27.5 lbs) × 19
Set 3: (+27.5 lbs) × 17

with Strong
https://strong.app.link/dO9hKcIYkvb 

Week 2 Session 2

Week 2 Session 2
Sunday 27 Nov 2022, 07:54

Incline Bench Press (Smith Machine)
Set 1: 125 lbs × 16
Set 2: 125 lbs × 15
Set 3: 125 lbs × 14
Set 4: 125 lbs × 13
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Upright Row (Smith)
Set 1: 105 lbs × 12
Set 2: 95 lbs × 14
Set 3: 95 lbs × 13
Set 4: 95 lbs × 12
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 17
Set 2: 15 lbs × 16
Set 3: 15 lbs × 14
Set 4: 15 lbs × 12
Note: Chest-supported

Chest Press (Machine)
Set 1: 180 lbs × 19
Set 2: 180 lbs × 17
Set 3: 180 lbs × 14
Set 4: 180 lbs × 12

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

Skullcrusher (Barbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Set 4: 75 lbs × 7

with Strong
https://strong.app.link/vacdCX4Nivb 

Week 2 Session 1

Week 2 Session 1
Friday 25 Nov 2022, 11:21

Standing Calf Raise (Machine)
Set 1: 305 lbs × 11
Set 2: 305 lbs × 10
Set 3: 305 lbs × 10
Set 4: 305 lbs × 10

Squat (Machine)
Set 1: 425 lbs × 8
Set 2: 425 lbs × 8

Leg Press
Set 1: 385 lbs × 15
Set 2: 385 lbs × 15
Set 3: 385 lbs × 15

Neck Extension (Harness)
Set 1: 55 lbs × 32
Set 2: 55 lbs × 29
Set 3: 55 lbs × 26
Set 4: 55 lbs × 25

Wrist Curl (Barbell)
Set 1: 65 lbs × 25
Set 2: 65 lbs × 21
Set 3: 65 lbs × 17
Set 4: 65 lbs × 15

Cable Crunch
Set 1: 100 lbs × 16
Set 2: 100 lbs × 15
Set 3: 100 lbs × 14
Set 4: 100 lbs × 12
Note: Standing

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

Week 1 Session 6

Week 1 Session 6
Wednesday 23 Nov 2022, 13:40

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

Seated Row (Cable)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14

Lat Pulldown (Cable)
Set 1: 165 lbs × 13
Set 2: 165 lbs × 12
Set 3: 165 lbs × 10
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 16
Set 3: 65 lbs × 15
Note: EZ bar

Shrug (Dumbbell)
Set 1: 80 lbs × 30
Set 2: 80 lbs × 2
Set 3: 80 lbs × 25

Hip Adductor (Machine)
Set 1: 225 lbs × 18
Set 2: 225 lbs × 16
Set 3: 225 lbs × 16

with Strong
https://strong.app.link/zTR5j4iFcvb 

Week 1 Session 4

Week 1 Session 4
Tuesday 22 Nov 2022, 14:15

Standing Calf Raise (Machine)
Set 1: 260 lbs × 18
Set 2: 260 lbs × 16
Set 3: 260 lbs × 14

Leg Press
Set 1: 405 lbs × 13
Set 2: 405 lbs × 12

Squat (Barbell)
Set 1: 245 lbs × 10
Set 2: 245 lbs × 10

Cable Crunch
Set 1: 90 lbs × 18
Set 2: 90 lbs × 16
Set 3: 90 lbs × 14

Neck Extension (Harness)
Set 1: 55 lbs × 30
Set 2: 55 lbs × 27
Set 3: 55 lbs × 25

Wrist Curl (Barbell)
Set 1: 55 lbs × 25
Set 2: 55 lbs × 22
Set 3: 55 lbs × 17

Side Split (Stretch)
Set 1: 3 reps
Set 2: 3 reps

Warrior Lunge (Stretch)
Set 1: 3 reps
Set 2: 3 reps

with Strong
https://strong.app.link/P6vC3KcXavb 

Week 1 Session 5 Modified

Modified Week 1 Session 5 (Press Focus)
Saturday 19 Nov 2022, 10:07

Chest Press (Machine)
Set 1: 100 lbs × 19
Set 2: 100 lbs × 18
Set 3: 100 lbs × 18
Set 4: 100 lbs × 16
Set 5: 100 lbs × 15
Set 6: 100 lbs × 14
Note: First half regular, second half trying to mimic incline height as Smith substitute

Seated Leg Curl (Machine)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 14
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12

Reverse Fly (Cable)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 17

Workout notes: DC hotel
Workout notes:  all different machines
with Strong
https://strong.app.link/zC4jVgmr5ub 

Week 1 Session 3

Week 1 Session 3
Wednesday 16 Nov 2022, 14:52

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 16
Set 3: 135 lbs × 15

Pull Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 8

Chest-Supported Row (Machine)
Set 1: 110 lbs × 13
Set 2: 110 lbs × 11
Set 3: 110 lbs × 9
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 10
Set 3: 75 lbs × 10

Shrug (Dumbbell)
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 20
Note: Hard on right wrist and thumb

Copenhagen Raise
Set 1: (+25 lbs) × 19
Set 2: (+25 lbs) × 19
Set 3: (+25 lbs) × 19

with Strong
https://strong.app.link/QSPn6v320ub 

Week 1 Session 2

Week 1 Session 2
Tuesday 15 Nov 2022, 13:40

Incline Bench Press (Smith Machine)
Set 1: 115 lbs × 16
Set 2: 115 lbs × 15
Set 3: 115 lbs × 14
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Upright Row (Smith)
Set 1: 95 lbs × 14
Set 2: 95 lbs × 13
Set 3: 95 lbs × 11
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 16
Set 3: 180 lbs × 13

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 14
Set 3: 15 lbs × 13
Note: Chest-supported 30 degrees

Skullcrusher (Barbell)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 11
Set 3: 75 lbs × 9

with Strong
https://strong.app.link/ICNE1S9iZub 

Week 1 Session 1

Week 1 Session 1
Monday 14 Nov 2022, 14:04

Standing Calf Raise (Machine)
Set 1: 305 lbs × 10
Set 2: 305 lbs × 9
Set 3: 305 lbs × 9

Squat (Machine)
Set 1: 360 lbs × 11
Set 2: 405 lbs × 10

Leg Press
Set 1: 360 lbs × 15
Set 2: 360 lbs × 15

Cable Crunch
Set 1: 100 lbs × 15
Set 2: 100 lbs × 12
Set 3: 100 lbs × 11
Note: Standing

Neck Extension (Harness)
Set 1: 53 lbs × 30
Set 2: 53 lbs × 27
Set 3: 53 lbs × 267

Wrist Curl (Barbell)
Set 1: 55 lbs × 25
Set 2: 55 lbs × 20
Set 3: 55 lbs × 15

with Strong
https://strong.app.link/c2e6wcWEXub 

Deload Session

Deload Session
Wednesday 9 Nov 2022, 13:24

Incline Bench Press (Smith Machine)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Set 3: 115 lbs × 11
Note: Pretend Smith bar weighs 45

Workout notes: ultra light on the lower back
with Strong
https://strong.app.link/JejOA0doPub 

Deload Session 1

Deload Session 1
Tuesday 8 Nov 2022, 14:04

Standing Calf Raise (Machine)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6

Squat (Machine)
Set 1: 440 lbs × 5
Set 2: 440 lbs × 5

Leg Press
Set 1: 270 lbs × 6
Set 2: 270 lbs × 6

Warrior Lunge (Stretch)
Set 1: 3 reps
Set 2: 3 reps

Side Split (Stretch)
Set 1: 3 reps
Set 2: 3 reps

Cable Crunch
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10

Neck Extension (Harness)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 15

Wrist Curl (Barbell)
Set 1: 45 lbs × 15
Set 2: 45 lbs × 15

Workout notes: lower back sore and tired
with Strong
https://strong.app.link/c2KN5NGINub 

Week 5 Session 6

Week 5 Session 6 (Mass)
Saturday 5 Nov 2022, 10:32

Lateral Raise (Cable)
Set 1: 15 lbs × 17
Set 2: 15 lbs × 17
Set 3: 15 lbs × 16
Set 4: 15 lbs × 16
Note: 15-20
Note: Using handle.

Copenhagen Raise
Set 1: (+25 lbs) × 19
Set 2: (+25 lbs) × 19
Set 3: (+25 lbs) × 18
Set 4: (+25 lbs) × 17
Note: 15-20

Face Pull (Cable)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 17
Set 3: 75 lbs × 15
Set 4: 75 lbs × 14
Note: 10-15
Note: More like a cable rear delt row

Neck Extension (Harness)
Set 1: 55 lbs × 32
Set 2: 55 lbs × 25
Set 3: 55 lbs × 23
Set 4: 55 lbs × 19
Set 5: 55 lbs × 19
Note: 20-30

Bicep Curl (Cable)
Set 1: 25 lbs × 17
Note: 10-15
Note: Cuff. Sliding a lot.

with Strong
https://strong.app.link/HmWU8iZpIub 

Week 5 Session 4

Week 5 Session 4 (Mass)
Thursday 3 Nov 2022, 14:19

Calf Press on Leg Press
Set 1: 310 lbs × 11
Set 2: 310 lbs × 10
Set 3: 310 lbs × 10
Set 4: 310 lbs × 10
Set 5: 310 lbs × 10
Note: 6-10
Note: Long pause at bottom

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

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 10
Set 3: 450 lbs × 10
Set 4: 450 lbs × 9
Note: 10-15

Leg Extension (Machine)
Set 1: 140 lbs × 24
Set 2: 140 lbs × 21
Set 3: 140 lbs × 21
Set 4: 140 lbs × 17
Set 5: 140 lbs × 15
Note: 20-30

Shrug (Dumbbell)
Set 1: 80 lbs × 30
Set 2: 80 lbs × 27
Set 3: 80 lbs × 22
Set 4: 80 lbs × 20
Note: 20-30

Chest Press (Machine)
Set 1: 180 lbs × 18
Set 2: 180 lbs × 16
Set 3: 180 lbs × 14
Note: 15-20

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

Week 5 Session 5 (Out of Order)

Week 5 Session 5 (Mass) - Out of Order
Wednesday 2 Nov 2022, 13:14

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 19
Set 2: 135 lbs × 19
Set 3: 135 lbs × 18
Set 4: 135 lbs × 17
Set 5: 135 lbs × 15
Note: 15-20

Pull Up
Set 1: (+40 lbs) × 13
Set 2: (+40 lbs) × 12
Set 3: (+40 lbs) × 11
Set 4: (+40 lbs) × 9

Seated Row (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 14
Set 3: 140 lbs × 15
Set 4: 140 lbs × 15
Set 5: 140 lbs × 14
Note: 15-20

Back Extension
Set 1: (+55 lbs) × 21
Set 2: (+55 lbs) × 19
Set 3: (+55 lbs) × 19
Set 4: (+55 lbs) × 18
Set 5: (+55 lbs) × 17
Note: 15-20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lbs × 17
Set 2: 70 lbs × 16
Set 3: 70 lbs × 13
Set 4: 70 lbs × 11
Note: Using rope with true weight

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

Week 5 Session 3

Week 5 Session 3 (Mass)
Tuesday 1 Nov 2022, 15:28

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

Reverse Fly (Cable)
Set 1: 20 lbs × 19
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Set 4: 20 lbs × 15
Note: 10-15

Bicep Curl (Barbell)
Set 1: 75 lbs × 16
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 × 19
Set 2: 225 lbs × 17
Set 3: 225 lbs × 17
Set 4: 225 lbs × 16
Note: 15-20

Tibialis Curl
Set 1: 47 lbs × 18
Set 2: 47 lbs × 17
Set 3: 47 lbs × 15
Set 4: 47 lbs × 15
Set 5: 47 lbs × 12
Note: 10-15
Note: Single leg

with Strong
https://strong.app.link/HpWsaM06Bub