Deload Session

Deload Session
Thursday 29 Dec 2022, 15:07

Shrug (Smith Machine)
Set 1: 135 lbs × 20
Set 2: 225 lbs × 16
Set 3: 225 lbs × 16

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Note: Leaning to increase ROM at the bottom

Neck Extension (Harness)
Set 1: 60 lbs × 20
Set 2: 60 lbs × 20

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

Week 5 Session 6

Week 5 Session 6
Tuesday 27 Dec 2022, 13:40

Standing Calf Raise (Dumbbell)
Set 1: 32.5 lbs × 20
Set 2: 32.5 lbs × 19 [Drop Set]
Set 3: 32.5 lbs × 19
Set 4: 32.5 lbs × 15
Note: Single leg

Seated Row (Cable)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 16
Set 3: 160 lbs × 15
Set 4: 160 lbs × 13

Lat Pulldown (Cable)
Set 1: 165 lbs × 17
Set 2: 165 lbs × 15
Set 3: 165 lbs × 12
Note: Neutral grip

Shrug (Dumbbell)
Set 1: 90 lbs × 24
Set 2: 90 lbs × 24
Set 3: 90 lbs × 23
Set 4: 90 lbs × 21
Note: Skipped to pick up Domino's medication

Bicep Curl (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 20
Set 3: 65 lbs × 19
Set 4: 65 lbs × 16
Note: EZ bar

Cossack Squat (Barbell)
Set 1: 45 lbs × 0
Set 2: 45 lbs × 0
Set 3: 45 lbs × 0
Note: Try split slides

with Strong
https://strong.app.link/ZT2QUhO76vb 

Week 5 Session 5

Week 5 Session 5
Monday 26 Dec 2022, 11:22

Incline Bench Press (Smith Machine)
Set 1: 135 lbs × 20
Set 2: 135 lbs × 18
Set 3: 135 lbs × 17
Set 4: 135 lbs × 15
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Cable)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Set 4: 25 lbs × 13
Note: Single arm

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 13
Set 4: 30 lbs × 11
Note: Myo-rep

Chest Press (Machine)
Set 1: 209 lbs × 16
Set 2: 209 lbs × 11
Set 3: 209 lbs × 14
Set 4: 209 lbs × 9

Back Extension
Set 1: (+70 lbs) × 21
Set 2: (+70 lbs) × 20
Set 3: (+70 lbs) × 19
Set 4: (+70 lbs) × 19

Skullcrusher (Barbell)
Set 1: 70 lbs × 22
Set 2: 70 lbs × 16
Set 3: 70 lbs × 18
Set 4: 70 lbs × 13

Workout notes: A little rushed. Didn't take enough rest on a couple sets.
with Strong
https://strong.app.link/OolLW2Gg5vb 

Week 5 Session 4

Week 5 Session 4
Saturday 24 Dec 2022, 07:48

Standing Calf Raise (Machine)
Set 1: 290 lbs × 19
Set 2: 290 lbs × 17
Set 3: 290 lbs × 15
Set 4: 290 lbs × 12

Wrist Curl (Barbell)
Set 1: 55 lbs × 29
Set 2: 55 lbs × 27
Set 3: 55 lbs × 23
Set 4: 55 lbs × 23

Leg Press
Set 1: 450 lbs × 13
Set 2: 450 lbs × 12
Set 3: 450 lbs × 10

Squat (Barbell)
Set 1: 285 lbs × 10
Set 2: 285 lbs × 10
Set 3: 285 lbs × 10

Cable Crunch
Set 1: 95 lbs × 0
Set 2: 95 lbs × 0
Set 3: 95 lbs × 0
Set 4: 95 lbs × 0
Note: Skipping just in case.

Neck Extension (Harness)
Set 1: 70 lbs × 29
Set 2: 70 lbs × 25
Set 3: 70 lbs × 23
Set 4: 70 lbs × 17

with Strong
https://strong.app.link/cXu0mKpF1vb 

Week 5 Session 3

Week 5 Session 3
Friday 23 Dec 2022, 14:26

Seated Calf Raise (Plate Loaded)
Set 1: 145 lbs × 20
Set 2: 145 lbs × 18
Set 3: 145 lbs × 17
Set 4: 145 lbs × 14

Pull Up
Set 1: (+60 lbs) × 10
Set 2: (+60 lbs) × 9
Set 3: (+60 lbs) × 8
Set 4: (+60 lbs) × 6

Chest-Supported Row (Machine)
Set 1: 115 lbs × 16
Set 2: 115 lbs × 14
Set 3: 115 lbs × 13
Set 4: 115 lbs × 11
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Set 4: 75 lbs × 11

Copenhagen Raise
Set 1: (+35 lbs) × 19
Set 2: (+35 lbs) × 18
Set 3: (+35 lbs) × 17

Shrug (Dumbbell)
Set 1: 90 lbs × 24
Set 2: 90 lbs × 24
Set 3: 90 lbs × 23
Set 4: 90 lbs × 21

with Strong
https://strong.app.link/4azx1smv0vb 

Week 5 Session 2

Week 5 Session 2
Thursday 22 Dec 2022, 13:37

Incline Bench Press (Smith Machine)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 16
Set 3: 145 lbs × 15
Set 4: 145 lbs × 14
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 19
Set 3: 15 lbs × 17
Set 4: 15 lbs × 16
Note: Chest-supported

Upright Row (Smith)
Set 1: 95 lbs × 17
Set 2: 95 lbs × 17
Set 3: 95 lbs × 16
Set 4: 95 lbs × 16
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 17
Set 3: 190 lbs × 14
Set 4: 190 lbs × 12

Nordic Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 6 reps

Skullcrusher (Barbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 12
Set 4: 80 lbs × 9

Workout notes: two days post-vaccine and Left side pec (probably) injury. Will modify as needed.

Incline is okay with elbow flare.
Machine press is okay.
with Strong
https://strong.app.link/L6mRH8XJYvb 

Week 5 Session 1

Week 5 Session 1
Tuesday 20 Dec 2022, 13:39

Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 11
Set 3: 315 lbs × 11
Set 4: 315 lbs × 11

Squat (Machine)
Set 1: 460 lbs × 8
Set 2: 460 lbs × 7

Leg Press
Set 1: 415 lbs × 15
Set 2: 415 lbs × 15
Set 3: 415 lbs × 13
Note: Myo reps

Wrist Curl (Barbell)
Set 1: 75 lbs × 24
Set 2: 75 lbs × 23
Set 3: 75 lbs × 21
Set 4: 75 lbs × 19

Cable Crunch
Set 1: 105 lbs × 18
Set 2: 105 lbs × 17
Set 3: 105 lbs × 15
Set 4: 105 lbs × 12
Note: Standing

Neck Extension (Harness)
Set 1: 70 lbs × 28
Set 2: 70 lbs × 24
Set 3: 70 lbs × 19
Set 4: 70 lbs × 16

Shrug (Dumbbell)
Set 1: 85 lbs × 30
Set 2: 85 lbs × 28
Set 3: 85 lbs × 26
Set 4: 85 lbs × 24

with Strong
https://strong.app.link/JM55v9rrVvb 

Week 4 Session 6

Week 4 Session 6
Monday 19 Dec 2022, 13:22

Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 19
Set 3: 30 lbs × 19
Set 4: 30 lbs × 15
Note: Single leg

Seated Row (Cable)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 16
Set 3: 155 lbs × 15
Set 4: 155 lbs × 13

Lat Pulldown (Cable)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 14
Set 3: 165 lbs × 12
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 19
Set 3: 65 lbs × 18
Set 4: 65 lbs × 16
Note: EZ bar

Shrug (Dumbbell)
Set 1: 85 lbs × 0
Set 2: 85 lbs × 0
Set 3: 85 lbs × 0
Set 4: 85 lbs × 0
Note: Skipped to pick up Domino's medication

Cossack Squat (Barbell)
Set 1: 45 lbs × 16
Set 2: 45 lbs × 16
Set 3: 45 lbs × 16

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

Week 4 Session 5

Week 4 Session 5
Friday 16 Dec 2022, 14:20

Incline Bench Press (Smith Machine)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 19
Set 3: 125 lbs × 18
Set 4: 125 lbs × 16
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 14
Set 3: 30 lbs × 12
Set 4: 30 lbs × 11

Reverse Fly (Cable)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 18
Set 3: 20 lbs × 17
Set 4: 20 lbs × 15
Note: Single arm

Chest Press (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 13
Set 3: 209 lbs × 13
Set 4: 209 lbs × 11

Back Extension
Set 1: (+70 lbs) × 20
Set 2: (+70 lbs) × 19
Set 3: (+70 lbs) × 19
Set 4: (+70 lbs) × 18

Skullcrusher (Barbell)
Set 1: 70 lbs × 21
Set 2: 70 lbs × 20
Set 3: 70 lbs × 17
Set 4: 70 lbs × 15

with Strong
https://strong.app.link/B0UW3NvOOvb 

Week 4 Session 4

Week 4 Session 4
Thursday 15 Dec 2022, 15:00

Standing Calf Raise (Machine)
Set 1: 290 lbs × 18
Set 2: 290 lbs × 16
Set 3: 290 lbs × 14
Set 4: 290 lbs × 11

Leg Press
Set 1: 440 lbs × 13
Set 2: 440 lbs × 12
Set 3: 440 lbs × 10

Squat (Barbell)
Set 1: 275 lbs × 10
Set 2: 275 lbs × 10
Set 3: 275 lbs × 9

Wrist Curl (Barbell)
Set 1: 55 lbs × 28
Set 2: 55 lbs × 26
Set 3: 55 lbs × 22
Set 4: 55 lbs × 22

Cable Crunch
Set 1: 95 lbs × 20
Set 2: 95 lbs × 18
Set 3: 95 lbs × 16
Set 4: 95 lbs × 14

Neck Extension (Harness)
Set 1: 66 lbs × 30
Set 2: 66 lbs × 28
Set 3: 66 lbs × 26
Set 4: 66 lbs × 23

with Strong
https://strong.app.link/N65JSXRdNvb 

Week 4 Session 3

Week 4 Session 3
Wednesday 14 Dec 2022, 14:39

Seated Calf Raise (Plate Loaded)
Set 1: 140 lbs × 20
Set 2: 140 lbs × 18
Set 3: 140 lbs × 17
Set 4: 140 lbs × 14

Pull Up
Set 1: (+55 lbs) × 11
Set 2: (+55 lbs) × 9
Set 3: (+55 lbs) × 8
Set 4: (+55 lbs) × 6

Chest-Supported Row (Machine)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 13
Set 3: 115 lbs × 12
Set 4: 115 lbs × 10
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 17
Set 2: 75 lbs × 13
Set 3: 75 lbs × 13
Set 4: 75 lbs × 10

Copenhagen Raise
Set 1: (+32.5 lbs) × 19
Set 2: (+32.5 lbs) × 19
Set 3: (+32.5 lbs) × 17

Shrug (Dumbbell)
Set 1: 90 lbs × 23
Set 2: 90 lbs × 23
Set 3: 90 lbs × 22
Set 4: 90 lbs × 20

with Strong
https://strong.app.link/1dBOATWwLvb 

Week 4 Session 2

Week 4 Session 2
Tuesday 13 Dec 2022, 13:13

Incline Bench Press (Smith Machine)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14
Set 4: 145 lbs × 13
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 19
Set 2: 15 lbs × 18
Set 3: 15 lbs × 16
Set 4: 15 lbs × 15
Note: Chest-supported

Upright Row (Smith)
Set 1: 95 lbs × 16
Set 2: 95 lbs × 16
Set 3: 95 lbs × 15
Set 4: 95 lbs × 14
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 18
Set 3: 185 lbs × 15
Set 4: 185 lbs × 13

Nordic Curl
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps

Skullcrusher (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 12
Set 4: 75 lbs × 9

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

Week 4 Session 1

Week 4 Session 1
Monday 12 Dec 2022, 14:15

Standing Calf Raise (Machine)
Set 1: 310 lbs × 12
Set 2: 310 lbs × 11
Set 3: 310 lbs × 11
Set 4: 310 lbs × 11

Squat (Machine)
Set 1: 450 lbs × 8 @ 9.0
Set 2: 450 lbs × 7

Leg Press
Set 1: 405 lbs × 15
Set 2: 405 lbs × 15
Set 3: 405 lbs × 13

Wrist Curl (Barbell)
Set 1: 75 lbs × 23
Set 2: 75 lbs × 22
Set 3: 75 lbs × 20
Set 4: 75 lbs × 18

Neck Extension (Harness)
Set 1: 62 lbs × 33
Set 2: 62 lbs × 31
Set 3: 62 lbs × 28
Set 4: 62 lbs × 26

Cable Crunch
Set 1: 105 lbs × 17
Set 2: 105 lbs × 16
Set 3: 105 lbs × 14
Set 4: 105 lbs × 11
Note: Standing

with Strong
https://strong.app.link/vvwgJz7aIvb 

Week 3 Session 6

Week 3 Session 6
Sunday 11 Dec 2022, 07:38

Standing Calf Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 17
Set 4: 27.5 lbs × 15
Note: Single leg

Seated Row (Cable)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Set 3: 155 lbs × 14
Set 4: 155 lbs × 12

Lat Pulldown (Cable)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 13
Set 3: 165 lbs × 12
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 18
Set 3: 65 lbs × 17
Set 4: 65 lbs × 16
Note: EZ bar

Shrug (Dumbbell)
Set 1: 85 lbs × 29
Set 2: 85 lbs × 27
Set 3: 85 lbs × 25
Set 4: 85 lbs × 23

Cossack Squat
Set 1: (+25 lbs) × 20
Note: Replacement for adductor machine because it's broken.

Cossack Squat (Barbell)
Set 1: 45 lbs × 16
Set 2: 45 lbs × 12

with Strong
https://strong.app.link/8sl3E8B1Fvb 

Week 3 Session 5

Week 3 Session 5
Friday 9 Dec 2022, 13:55

Incline Bench Press (Smith Machine)
Set 1: 115 lbs × 20
Set 2: 115 lbs × 19
Set 3: 115 lbs × 19
Set 4: 115 lbs × 17

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

Chest Press (Machine)
Set 1: 209 lbs × 14
Set 2: 209 lbs × 13
Set 3: 209 lbs × 12
Set 4: 209 lbs × 10

Reverse Fly (Cable)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 17
Set 3: 20 lbs × 16
Set 4: 20 lbs × 15
Note: Single arm

Skullcrusher (Barbell)
Set 1: 70 lbs × 20
Set 2: 70 lbs × 19
Set 3: 70 lbs × 18
Set 4: 70 lbs × 13

Back Extension
Set 1: (+60 lbs) × 21
Set 2: (+60 lbs) × 20
Set 3: (+60 lbs) × 20
Set 4: (+60 lbs) × 19

with Strong
https://strong.app.link/m6XpSA2bDvb 

Week 3 Session 4

Week 3 Session 4
Thursday 8 Dec 2022, 14:07

Standing Calf Raise (Machine)
Set 1: 280 lbs × 18
Set 2: 280 lbs × 16
Set 3: 280 lbs × 14
Set 4: 280 lbs × 11

Leg Press
Set 1: 430 lbs × 13
Set 2: 430 lbs × 12
Set 3: 430 lbs × 10

Squat (Barbell)
Set 1: 265 lbs × 10
Set 2: 265 lbs × 10
Set 3: 265 lbs × 9

Wrist Curl (Barbell)
Set 1: 55 lbs × 27
Set 2: 55 lbs × 25
Set 3: 55 lbs × 22
Set 4: 55 lbs × 21

Cable Crunch
Set 1: 90 lbs × 20
Set 2: 90 lbs × 18
Set 3: 90 lbs × 16
Set 4: 90 lbs × 15

Neck Extension (Harness)
Set 1: 60 lbs × 30
Set 2: 60 lbs × 29
Set 3: 60 lbs × 25
Set 4: 60 lbs × 15

with Strong
https://strong.app.link/x7cYtDFxBvb 

Week 3 Session 3

Week 3 Session 3
Tuesday 6 Dec 2022, 13:36

Seated Calf Raise (Plate Loaded)
Set 1: 135 lbs × 20
Set 2: 135 lbs × 18
Set 3: 135 lbs × 17
Set 4: 135 lbs × 14

Pull Up
Set 1: (+50 lbs) × 11
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 9
Set 4: (+50 lbs) × 7

Chest-Supported Row (Machine)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 14
Set 3: 110 lbs × 12
Set 4: 110 lbs × 10
Note: High row

Bicep Curl (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 12
Set 3: 75 lbs × 12
Set 4: 75 lbs × 9

Copenhagen Raise
Set 1: (+30 lbs) × 19
Set 2: (+30 lbs) × 19
Set 3: (+30 lbs) × 18

Shrug (Dumbbell)
Set 1: 90 lbs × 22
Set 2: 90 lbs × 22
Set 3: 90 lbs × 21
Set 4: 90 lbs × 20

with Strong
https://strong.app.link/zAjJ7Kjayvb 

Week 3 Session 2

Week 3 Session 2
Monday 5 Dec 2022, 14:37

Incline Bench Press (Smith Machine)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 14
Set 4: 135 lbs × 12
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 18
Set 2: 15 lbs × 17
Set 3: 15 lbs × 16
Set 4: 15 lbs × 14
Note: Chest-supported

Upright Row (Smith)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 14
Set 4: 95 lbs × 13
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 180 lbs × 20
Set 2: 180 lbs × 18
Set 3: 180 lbs × 15
Set 4: 180 lbs × 13

Nordic Curl
Set 1: 10 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 5 reps

Skullcrusher (Barbell)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 12
Set 3: 75 lbs × 11
Set 4: 75 lbs × 9

with Strong
https://strong.app.link/OR8EtAazwvb 

Week 3 Session 1

Week 3 Session 1
Saturday 3 Dec 2022, 08:15

Standing Calf Raise (Machine)
Set 1: 305 lbs × 12
Set 2: 305 lbs × 11
Set 3: 305 lbs × 11
Set 4: 305 lbs × 11

Squat (Machine)
Set 1: 440 lbs × 8 @ 10.0
Set 2: 440 lbs × 6

Leg Press
Set 1: 395 lbs × 15
Set 2: 395 lbs × 15
Set 3: 395 lbs × 15

Wrist Curl (Barbell)
Set 1: 75 lbs × 22
Set 2: 75 lbs × 20
Set 3: 75 lbs × 19
Set 4: 75 lbs × 15

Neck Extension (Harness)
Set 1: 60 lbs × 29
Set 2: 60 lbs × 29
Set 3: 60 lbs × 10
Set 4: 60 lbs × 5
Note: Last two rest pause for time reasons

Cable Crunch
Set 1: 100 lbs × 17
Set 2: 100 lbs × 16
Set 3: 100 lbs × 15
Set 4: 100 lbs × 12
Note: Standing

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

Week 2 Session 6

Week 2 Session 6
Thursday 1 Dec 2022, 15:08

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

Seated Row (Cable)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 14
Set 4: 150 lbs × 12

Lat Pulldown (Cable)
Set 1: 165 lbs × 14
Set 2: 165 lbs × 12
Set 3: 165 lbs × 11
Note: Neutral grip

Bicep Curl (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 17
Set 3: 65 lbs × 16
Set 4: 65 lbs × 15
Note: EZ bar

Shrug (Dumbbell)
Set 1: 85 lbs × 28
Set 2: 85 lbs × 26
Set 3: 85 lbs × 24
Set 4: 85 lbs × 22

Hip Adductor (Machine)
Set 1: 225 lbs × 0
Set 2: 225 lbs × 0
Set 3: 225 lbs × 0
Set 4: 225 lbs × 0
Note: Machine out of order.

with Strong
https://strong.app.link/s8ksti6Wpvb