Monday

Monday Afternoon
Monday 18 Dec 2023, 15:23

Lying Leg Curl (Machine)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 9
Set 3: 160 lbs × 8

Squat (Barbell)
Set 1: 275 lbs × 3
Set 2: 315 lbs × 3
Set 3: 345 lbs × 2
Set 4: 275 lbs × 6
Set 5: 275 lbs × 5

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 9
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7

Lateral Raise (Dumbbell)
Set 1: 35 lbs × 10

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

Thursday - Full Body

Thursday - Full Body
Thursday 14 Dec 2023, 15:33

Chin Up
Set 1: (+100 lbs) × 9
Set 2: (+75 lbs) × 7
Set 3: (+75 lbs) × 6

Cable Crunch
Set 1: 140 lbs × 11
Set 2: 120 lbs × 13
Set 3: 120 lbs × 11

Leg Extension (Machine)
Set 1: 240 lbs × 15
Set 2: 240 lbs × 13
Set 3: 240 lbs × 12

Chest Dip
Set 1: (+75 lbs) × 10
Set 2: (+75 lbs) × 9

Back Extension
Set 1: 20 reps
Set 2: 20 reps

with Strong
https://strong.app.link/50zvPbplxFb 

Tuesday - Full Body

Tuesday - Full Body
Tuesday 5 Dec 2023, 15:38

Chin Up
Set 1: (+100 lbs) × 9
Set 2: (+75 lbs) × 8
Set 3: (+75 lbs) × 6

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 315 lbs × 3
Set 3: 335 lbs × 1
Note: Hard

Cable Crunch
Set 1: 140 lbs × 10
Set 2: 140 lbs × 9
Set 3: 120 lbs × 10

Lying Leg Curl (Machine)
Set 1: 150 lbs × 13
Set 2: 150 lbs × 10

Chest Dip
Set 1: (+100 lbs) × 9
Set 2: (+100 lbs) × 8

with Strong
https://strong.app.link/cWpesF0qiFb 

Friday - Full Body

Friday - Full Body
Friday 1 Dec 2023, 15:43

Pull Up
Set 1: 13 reps
Set 2: 13 reps
Set 3: 12 reps
Set 4: 10 reps

Deadlift (Barbell)
Set 1: 315 lbs × 5
Set 2: 365 lbs × 5

Chest Dip
Set 1: (+90 lbs) × 10
Set 2: (+100 lbs) × 9

Bicep Curl (Cable)
Set 1: 50 lbs × 14
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12

Cable Crunch
Set 1: 135 lbs × 11
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9

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

Tuesday - "Start From Chins Then It's Everything"

Tuesday - "Start From Chins Then It's Everything"
Tuesday 28 Nov 2023, 14:22

Chin Up
Set 1: (+100 lbs) × 8
Set 2: (+75 lbs) × 8
Set 3: (+75 lbs) × 6

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 315 lbs × 5
Set 3: 225 lbs × 10

Lying Leg Curl (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 11

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 9
Set 2: 205 lbs × 7

Cable Crunch
Set 1: 130 lbs × 12
Set 2: 130 lbs × 11
Set 3: 130 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 35 lbs × 13
Set 2: 35 lbs × 10

Bicep Curl (Barbell)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 10

with Strong
https://strong.app.link/y45C1Ms76Eb 

Tuesday - Back/Chest/Arms

Tuesday - Back/Chest/Arms
Tuesday 21 Nov 2023, 14:43

Chin Up
Set 1: (+100 lbs) × 8
Set 2: (+75 lbs) × 7
Set 3: (+75 lbs) × 7

Chest Dip
Set 1: (+100 lbs) × 8
Set 2: (+100 lbs) × 7
Set 3: (+75 lbs) × 9

Bicep Curl (Barbell)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 10
Set 3: 90 lbs × 8
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

with Strong
https://strong.app.link/GXlZroG5UEb 

Thursday - Legs/Shoulders/Abs

Thursday - Legs/Shoulders/Abs 

Thursday 16 Nov 2023, 15:11

Squat (Barbell)
Set 1: 275 lbs × 5
Set 2: 275 lbs × 6
Set 3: 315 lbs × 5

Lying Leg Curl (Machine)
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10

Cable Crunch
Set 1: 125 lbs × 12
Set 2: 125 lbs × 11
Set 3: 125 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 35 lbs × 12
Set 2: 35 lbs × 10
Set 3: 35 lbs × 9

with Strong
https://strong.app.link/BRSl52eQMEb 

Tuesday - Back/Chest/Arms 1

Tuesday - Back/Chest/Arms 1
Tuesday 14 Nov 2023, 14:27

Chin Up
Set 1: (+100 lbs) × 8
Set 2: (+75 lbs) × 8

Chest Dip
Set 1: (+70 lbs) × 8
Set 2: (+70 lbs) × 8
Set 3: (+70 lbs) × 8

Bicep Curl (Barbell)
Set 1: 90 lbs × 11
Set 2: 90 lbs × 9
Set 3: 90 lbs × 7
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Note: TRX

with Strong
https://strong.app.link/8u3WlMfyJEb 

Friday - Back/Chest/Arms 2

Friday - Back/Chest/Arms 2
Friday 10 Nov 2023, 15:03

Pull Up
Set 1: 13 reps
Set 2: 20 reps
Set 3: 14 reps

Chest Dip
Set 1: 15 reps
Set 2: 14 reps
Set 3: 13 reps

Push Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 15 reps
Note: Deficit

with Strong
https://strong.app.link/QimYRB2OCEb 

Thursday - Legs/Shoulders/Abs

Thursday - Legs/Shoulders/Abs
Thursday 9 Nov 2023, 15:27

Back Extension
Set 1: (+20 lbs) × 14
Set 2: (+20 lbs) × 14
Set 3: (+20 lbs) × 12

Goblet Squat (Kettlebell)
Set 1: 53 lbs × 20
Set 2: 53 lbs × 20
Set 3: 53 lbs × 20
Set 4: 53 lbs × 15
Note: Slant board
Note: Lower back been feeling pretty bad so swapping back squat for something lighter

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 18
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 14

Cable Crunch
Set 1: 120 lbs × 12
Set 2: 120 lbs × 11
Set 3: 120 lbs × 10

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

Tuesday - Back/Chest/Arms 1

Tuesday - Back/Chest/Arms 1
Tuesday 7 Nov 2023, 14:33

Chin Up
Set 1: (+100 lbs) × 7
Set 2: (+100 lbs) × 4
Set 3: (+75 lbs) × 7

Bench Press (Barbell)
Set 1: 225 lbs × 9
Set 2: 225 lbs × 6

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 9
Set 2: 205 lbs × 7
Set 3: 205 lbs × 6

Bicep Curl (Barbell)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 9
Set 3: 90 lbs × 7
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 17 reps
Set 2: 15 reps
Set 3: 14 reps
Note: TRX

with Strong
https://strong.app.link/FV8v4S3UxEb 

Friday - Back/Chest/Arms 2

Friday - Back/Chest/Arms 2
Friday 3 Nov 2023, 15:57

Bent Over Row (Barbell)
Set 1: 205 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8

Bench Press (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 8
Set 3: 75 lbs × 12

Pull Up
Set 1: 15 reps
Set 2: 13 reps
Set 3: 11 reps

Hammer Curl (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 13

Push Up
Set 1: 17 reps
Set 2: 16 reps
Set 3: 16 reps
Note: Close width

with Strong
https://strong.app.link/00yqB1JfrEb 

Thursday - Legs/Shoulders/Abs

Thursday - Legs/Shoulders/Abs
Thursday 2 Nov 2023, 15:42

Squat (Barbell)
Set 1: 275 lbs × 6
Set 2: 315 lbs × 4
Set 3: 275 lbs × 7
Set 4: 225 lbs × 8
Set 5: 225 lbs × 4
Note: Four 10-15 sec paused singles at the end

Back Extension
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 16
Set 3: (+15 lbs) × 14

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 17
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 13

Cable Crunch
Set 1: 120 lbs × 11
Set 2: 120 lbs × 10
Set 3: 120 lbs × 8

Workout notes: squats hard as fuck. COVID shot probably not helping plus time off and BJJ last night
with Strong
https://strong.app.link/Wjvx2UQApEb 

Tuesday - Back/Chest/Arms 1

Tuesday - Back/Chest/Arms 1
Tuesday 31 Oct 2023, 12:53

Chin Up
Set 1: (+100 lbs) × 7
Set 2: (+75 lbs) × 8
Set 3: (+75 lbs) × 6

Bench Press (Barbell)
Set 1: 225 lbs × 9
Set 2: 245 lbs × 4

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 8
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7

Bicep Curl (Barbell)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 9
Set 3: 85 lbs × 7
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 16 reps
Set 2: 14 reps
Set 3: 14 reps
Note: TRX

Workout notes: COVID shot directly before
with Strong
https://strong.app.link/3g6bZVD9lEb 

Week 4 - Back/Chest/Arms

Week 4 - Back/Chest/Arms
Friday 20 Oct 2023, 15:03

Incline Curl (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12

Push Up
Set 1: 18 reps
Set 2: 19 reps
Set 3: 16 reps
Note: Deficit

Pull Up
Set 1: (+50 lbs) × 8
Set 2: (+60 lbs) × 8
Set 3: (+70 lbs) × 7

Triceps Extension
Set 1: 50 lbs × 16
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

Inverted Row (Bodyweight)
Set 1: 15 reps
Set 2: 14 reps
Set 3: 13 reps
Note: Smith

with Strong
https://strong.app.link/5kGt4ANY3Db 

Strength - Session 2 / Week 4

Strength - Session 2 / Week 4
Tuesday 17 Oct 2023, 15:14

Chin Up
Set 1: (+75 lbs) × 10
Set 2: (+85 lbs) × 9
Set 3: (+95 lbs) × 7

Bench Press (Barbell)
Set 1: 225 lbs × 8
Set 2: 235 lbs × 6
Set 3: 205 lbs × 9

Bench Press - Close Grip (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 8

Inverted Row
Set 1: 13 reps
Set 2: 12 reps
Set 3: 11 reps
Note: TRX

Workout notes: switching up the order because I missed session 4 last week

day after flu shot
with Strong
https://strong.app.link/kW1FvlDYYDb 

Strength - Session 3 / Week 3

Strength - Session 3 / Week 3
Friday 13 Oct 2023, 15:29

Split Squat (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 17
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 13

Hanging Knee Raise (Weighted)
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 14

Back Extension
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 15
Set 3: (+15 lbs) × 14

with Strong
https://strong.app.link/ETqL3n2mSDb 

Strength - Session 2 / Week 3

Strength - Session 2 / Week 3
Thursday 12 Oct 2023, 15:34

Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+65 lbs) × 10
Set 3: (+75 lbs) × 8

Bench Press (Barbell)
Set 1: 215 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 6

Bench Press - Close Grip (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 8

Seated Row (Cable)
Set 1: 83 lbs × 10
Set 2: 83 lbs × 20
Set 3: 83 lbs × 20
Note: Kettlebell grip switches back and forth

Workout notes: feeling very tired
with Strong
https://strong.app.link/HBASI4HIQDb 

Strength - Session 1 / Week 3

Strength - Session 1 / Week 3
Tuesday 10 Oct 2023, 17:43

Squat (Barbell)
Set 1: 275 lbs × 4
Set 2: 325 lbs × 3
Set 3: 275 lbs × 5
Set 4: 325 lbs × 3
Set 5: 225 lbs × 10
Note: Last set with long pauses at the bottom

Back Extension
Set 1: (+12.5 lbs) × 20
Set 2: (+12.5 lbs) × 17
Set 3: (+12.5 lbs) × 15

Lateral Raise (Machine)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 14

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 115 lbs × 15
Set 3: 115 lbs × 12

Workout notes: Quads
Workout notes:  hamstrings
Workout notes:  side delts
Workout notes:  abs
with Strong
https://strong.app.link/f3cwfisvNDb 

Strength - Session 4 / Week 2

Strength - Session 4 / Week 2
Friday 6 Oct 2023, 16:36

Pull Up
Set 1: (+50 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+60 lbs) × 8

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 17
Set 2: 50 lbs × 16
Set 3: 50 lbs × 14
Note: 30⁰

Inverted Row (Bodyweight)
Set 1: 12 reps
Set 2: 13 reps
Set 3: 12 reps

Hammer Curl (Cable)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 13
Set 3: 60 lbs × 13

with Strong
https://strong.app.link/51nl3QTMGDb 

Strength - Session 3 / Week 2

Strength - Session 3 / Week 2
Thursday 5 Oct 2023, 15:47

Split Squat (Barbell)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 15
Set 3: 125 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 19
Set 2: 30 lbs × 17
Set 3: 30 lbs × 14

Stiff Leg Deadlift (Barbell)
Set 1: 365 lbs × 6
Set 2: 365 lbs × 6
Set 3: 365 lbs × 6

Hanging Knee Raise (Weighted)
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 15
Set 3: (+20 lbs) × 15

with Strong
https://strong.app.link/wSDDX4A6EDb 

Strength - Session 2 / Week 2

Strength - Session 2 / Week 2

Wednesday 4 Oct 2023, 14:57

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

Bench Press (Barbell)
Set 1: 205 lbs × 11
Set 2: 215 lbs × 8
Set 3: 185 lbs × 10

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10

Seated Row (Cable)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10

Workout notes: feeling very tired
with Strong
https://strong.app.link/TcT04lEmDDb 

Strength - Session 1 / Week 2

Strength - Session 1 / Week 2
Monday 2 Oct 2023, 14:51

Squat (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 15
Set 3: 275 lbs × 6

Back Extension
Set 1: (+10 lbs) × 21
Set 2: (+10 lbs) × 19
Set 3: (+10 lbs) × 17

Lateral Raise (Machine)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 14
Note: Strap in armpit to avoid cheating with momentum from lats

Workout notes: Quads
Workout notes:  hamstrings
Workout notes:  side delts
Workout notes:  abs
with Strong
https://strong.app.link/poxlS4m2zDb 

Strength - Session 4 / Week 1

Strength - Session 4 / Week 1
Friday 29 Sep 2023, 15:13

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 10
Set 2: 80 lbs × 8
Note: 30⁰
Note: Previous weight was 15⁰, dropping by 5 lbs
Note: Should have done much less weight, may have strained rhomboid on set 2

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

Chest-Supported Row (Machine)
Set 1: 175 lbs × 11
Set 2: 175 lbs × 9
Set 3: 175 lbs × 7

Hammer Curl (Cable)
Set 1: 70 lbs × 15
Set 2: 67.5 lbs × 12
Set 3: 67.5 lbs × 10

Workout notes: pretty tired today
with Strong
https://strong.app.link/Fdb9YnS9uDb 

Strength - Session 3 / Week 1

Strength - Session 3 / Week 1
Thursday 28 Sep 2023, 15:24

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 6
Set 2: 355 lbs × 6
Set 3: 355 lbs × 5

Split Squat (Barbell)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 15
Set 3: 115 lbs × 15

Hanging Knee Raise (Weighted)
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 15
Set 3: (+15 lbs) × 14

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 18
Set 2: 30 lbs × 16
Set 3: 30 lbs × 14

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

Strength - Session 2 / Week 1

Strength - Session 2 / Week 1
Wednesday 27 Sep 2023, 13:50

Bench Press (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 10
Set 3: 205 lbs × 10

Chin Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 8
Set 4: (+45 lbs) × 8

Bent Over Row (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 9
Set 3: 205 lbs × 8

Skullcrusher (Barbell)
Set 1: 95 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 10

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

Strength - Session 1 / Week 1

Strength - Session 1 / Week 1
Tuesday 26 Sep 2023, 13:41

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8

Back Extension
Set 1: (+10 lbs) × 20
Set 2: (+10 lbs) × 18
Set 3: (+10 lbs) × 17
Note: Swapping Nordics for Back Extension due to ankle issue on left

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 16
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 12

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 14
Set 3: 110 lbs × 13
Note: Strap in armpit to avoid cheating with momentum from lats

with Strong
https://strong.app.link/RotTC0P4pDb 

Week 3 Session 5/Friday

Week 3 Session 5/Friday
Sunday 24 Sep 2023, 08:41

Bench Press (Dumbbell)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 12
Set 3: 100 lbs × 9

Chest Fly (Dumbbell)
Set 1: 40 lbs × 15
Set 2: 40 lbs × 14
Set 3: 40 lbs × 12

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 14
Set 2: 40 lbs × 12
Set 3: 40 lbs × 10
Note: Going one arm at a time

Nordic Curl
Set 1: 0 reps
Set 2: 0 reps
Set 3: 0 reps
Note: Skipped, pain in left ankle inside top

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 23
Set 2: 27.5 lbs × 21
Set 3: 27.5 lbs × 18

with Strong
https://strong.app.link/jT8DLjPmmDb 

Week 3 Session 4/Thursday

Week 3 Session 4/Thursday
Friday 22 Sep 2023, 11:28

Standing Calf Raise (Machine)
Set 1: 470 lbs × 12
Set 2: 470 lbs × 11
Set 3: 470 lbs × 9
Note: Paused

Leg Press
Set 1: 490 lbs × 7
Set 2: 490 lbs × 7
Set 3: 490 lbs × 6
Note: No pause set 2+3, think it might be contributing to back pain (surely a technique issue)

Chest-Supported Row (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 11
Set 3: 170 lbs × 8

Cable Crunch
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 12

Lat Pulldown (Cable)
Set 1: 160 lbs × 12

with Strong
https://strong.app.link/EU9tqDofjDb 

Week 3 Session 3/Wednesday

Week 3 Session 3/Wednesday
Wednesday 20 Sep 2023, 14:38

Incline Bench Press (Dumbbell)
Set 1: 85 lbs × 14
Set 2: 85 lbs × 12
Set 3: 85 lbs × 10
Note: 15⁰

Shrug (Trap Bar)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 19
Set 3: 225 lbs × 18

Stiff Leg Deadlift (Barbell)
Set 1: 350 lbs × 6
Set 2: 350 lbs × 6
Set 3: 350 lbs × 6

Hammer Curl (Cable)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13

Chest Press (Machine)
Set 1: 223 lbs × 16
Set 2: 223 lbs × 0
Set 3: 223 lbs × 0
Note: Paused, slow eccentric
Note: Lot of fatigue today, single set

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

Week 3 Session 2/Tuesday

Week 3 Session 2/Tuesday
Tuesday 19 Sep 2023, 15:28

Bent Over One Arm Row (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 14
Set 3: 95 lbs × 12

Hanging Leg Raise
Set 1: (+12.5 lbs) × 15
Set 2: (+12.5 lbs) × 14
Set 3: (+12.5 lbs) × 13

Pull Up
Set 1: 16 reps
Set 2: 14 reps
Set 3: 12 reps
Note: Paused at bottom

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 16
Set 2: 32.5 lbs × 14
Set 3: 32.5 lbs × 11

High Row (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15

with Strong
https://strong.app.link/09DIlxBweDb 

Week 3 Session 1/Monday

Week 3 Monday/Session 1
Monday 18 Sep 2023, 15:33

Squat (Machine)
Set 1: 430 lbs × 9
Set 2: 430 lbs × 8
Set 3: 430 lbs × 7
Note: Slow eccentric

Shrug (Machine)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 20
Set 3: 190 lbs × 20
Note: Paused, slow eccentric
Note: Using calf machine

Standing Calf Raise (Machine)
Set 1: 450 lbs × 14
Set 2: 450 lbs × 13
Set 3: 450 lbs × 10
Note: Paused

Split Squat (Barbell)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 15
Set 3: 105 lbs × 15
Note: Paused
Note: Can us 5 45# bumpers instead of box

Skullcrusher (Barbell)
Set 1: 92 lbs × 14
Set 2: 92 lbs × 13
Set 3: 92 lbs × 11
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/5unzI26ScDb 

Week 2 Session 5/Friday

Week 2 Session 5/Friday
Saturday 16 Sep 2023, 16:07

Bench Press (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 12
Set 3: 95 lbs × 10

Chest Fly (Dumbbell)
Set 1: 40 lbs × 14
Set 2: 40 lbs × 13
Set 3: 40 lbs × 10

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 11
Set 3: 40 lbs × 9
Note: Going one arm at a time

Nordic Curl
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 22
Set 2: 27.5 lbs × 20
Set 3: 27.5 lbs × 19

with Strong
https://strong.app.link/LtPMqiGz9Cb 

Week 2 Session 4/Thursday

Week 2 Session 4/Thursday
Friday 15 Sep 2023, 15:32

Standing Calf Raise (Machine)
Set 1: 460 lbs × 12
Set 2: 460 lbs × 11
Set 3: 460 lbs × 10
Note: Paused

Leg Press
Set 1: 480 lbs × 8
Set 2: 480 lbs × 7
Set 3: 480 lbs × 6

Chest-Supported Row (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 7

Cable Crunch
Set 1: 105 lbs × 15
Set 2: 105 lbs × 14
Set 3: 105 lbs × 12

Lat Pulldown (Cable)
Set 1: 160 lbs × 0
Set 2: 160 lbs × 0
Set 3: 160 lbs × 0

with Strong
https://strong.app.link/benFY3hW7Cb 

Week 2 Session 3/Wednesday

Week 2 Session 3/Wednesday
Wednesday 13 Sep 2023, 15:21

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 12
Set 3: 80 lbs × 11
Note: 15⁰

Shrug (Trap Bar)
Set 1: 225 lbs × 18
Set 2: 225 lbs × 17
Set 3: 225 lbs × 17

Chest Press (Machine)
Set 1: 223 lbs × 15
Set 2: 223 lbs × 10
Set 3: 223 lbs × 9
Note: Paused, slow eccentric

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6
Set 3: 335 lbs × 6

Hammer Curl (Cable)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 14
Set 3: 60 lbs × 13

with Strong
https://strong.app.link/JLeXgh9z4Cb 

Week 2 Session 2/Tuesday

Week 2 Session 2/Tuesday
Tuesday 12 Sep 2023, 15:11

Bent Over One Arm Row (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13

Hanging Leg Raise
Set 1: (+10 lbs) × 16
Set 2: (+10 lbs) × 14
Set 3: (+10 lbs) × 13

Pull Up
Set 1: 15 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Paused at bottom

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 15
Set 2: 32.5 lbs × 13
Set 3: 32.5 lbs × 10

High Row (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 15 lbs × 12
Set 3: 15 lbs × 12

with Strong
https://strong.app.link/u2QvLTVT2Cb 

Week 2 Session 1/Monday

Week 2 Monday/Session 1
Monday 11 Sep 2023, 15:15

Standing Calf Raise (Machine)
Set 1: 440 lbs × 15
Set 2: 440 lbs × 14
Set 3: 440 lbs × 11
Note: Paused

Squat (Machine)
Set 1: 415 lbs × 9
Set 2: 415 lbs × 8
Set 3: 415 lbs × 6
Note: Slow eccentric

Split Squat (Barbell)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15

Set 3: 100 lbs x 15
Note: Paused
Note: Can us 5 45# bumpers instead of box

Shrug (Machine)
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20
Set 3: 180 lbs × 20
Note: Paused, slow eccentric
Note: Using calf machine

Skullcrusher (Barbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 12
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/U4AKGfxf1Cb 

Week 1 Session 5/Friday

Week 1 Session 5/Friday
Saturday 9 Sep 2023, 06:05

Bench Press (Dumbbell)
Set 1: 95 lbs × 14
Set 2: 95 lbs × 11
Set 3: 95 lbs × 10

Chest Fly (Dumbbell)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 12
Set 3: 40 lbs × 9

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 12
Set 2: 40 lbs × 10
Set 3: 40 lbs × 8
Note: Going one arm at a time

Nordic Curl
Set 1: 7 reps
Set 2: 6 reps
Set 3: 5 reps

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 17

Workout notes: Early morning session Saturday
Workout notes:  definitely weaker but no other choice today. next morning session need more warmup.

some lower back soreness
with Strong
https://strong.app.link/diIcCzjkXCb 

Week 1 Session 4/Thursday

Week 1 Session 4/Thursday
Friday 8 Sep 2023, 15:17

Standing Calf Raise (Machine)
Set 1: 450 lbs × 12
Set 2: 450 lbs × 11
Set 3: 450 lbs × 10
Note: Paused

Leg Press
Set 1: 470 lbs × 8
Set 2: 470 lbs × 8
Set 3: 470 lbs × 5
Note: Maybe tough the day after stiff leg deadlift

Chest-Supported Row (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 10
Set 3: 160 lbs × 7

Cable Crunch
Set 1: 100 lbs × 15
Set 2: 100 lbs × 14
Set 3: 100 lbs × 13

Lat Pulldown (Cable)
Set 1: 160 lbs × 11
Set 2: 160 lbs × 10

with Strong
https://strong.app.link/5ND1QgHhWCb 

Week 1 Session 3/Wednesday

Week 1 Session 3/Wednesday
Thursday 7 Sep 2023, 14:37

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 14
Set 2: 80 lbs × 13
Set 3: 80 lbs × 11
Note: 15⁰

Shrug (Trap Bar)
Set 1: 205 lbs × 23
Set 2: 205 lbs × 21
Set 3: 205 lbs × 18

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 10
Set 3: 223 lbs × 9
Note: Paused, slow eccentric

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6

Hammer Curl (Cable)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12

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

Week 1 Session 2/Tuesday

Week 1 Session 2/Tuesday
Wednesday 6 Sep 2023, 14:18

Bent Over One Arm Row (Dumbbell)
Set 1: 90 lbs × 14
Set 2: 90 lbs × 14
Set 3: 90 lbs × 12

Hanging Leg Raise
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 12

Pull Up
Set 1: 14 reps
Set 2: 12 reps
Set 3: 11 reps
Note: Paused at bottom

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 10

High Row (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 15
Note: Rear delt raise bent over, messing with it

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

Week 1 Session 1/Monday

Week 1 Monday/Session 1
Tuesday 5 Sep 2023, 13:56

Standing Calf Raise (Machine)
Set 1: 430 lbs × 15
Set 2: 430 lbs × 14
Set 3: 430 lbs × 10
Note: Paused

Squat (Machine)
Set 1: 405 lbs × 9
Set 2: 405 lbs × 7
Note: Slow eccentric
Note: Cut one set

Split Squat (Barbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 15
Note: Paused
Note: Using 5 45# bumpers

Shrug (Dumbbell)
Set 1: 79 lbs × 20
Set 2: 79 lbs × 19
Set 3: 79 lbs × 16
Note: Paused, slow eccentric
Note: Using kettlebell, still rubs against side of thigh

Skullcrusher (Barbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 14
Set 3: 85 lbs × 11
Note: EZ bar
Note: Slow eccentric

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

Week 5 Session 5/Friday

Week 5 Session 5/Friday
Friday 25 Aug 2023, 15:18

Bench Press (Dumbbell)
Set 1: 95 lbs × 16
Set 2: 95 lbs × 14
Set 3: 95 lbs × 11

Chest Fly (Dumbbell)
Set 1: 40 lbs × 15
Set 2: 40 lbs × 13
Set 3: 40 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 22
Set 2: 27.5 lbs × 21
Set 3: 27.5 lbs × 19

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 12
Set 3: 40 lbs × 10
Note: Going one arm at a time

with Strong
https://strong.app.link/YFULNvh0yCb 

Week 4 Session 4/Thursday

Week 5 Session 4/Thursday
Thursday 24 Aug 2023, 14:11

Standing Calf Raise (Machine)
Set 1: 455 lbs × 12
Set 2: 455 lbs × 11
Set 3: 455 lbs × 10
Note: Paused

Leg Press
Set 1: 490 lbs × 7
Set 2: 490 lbs × 7
Set 3: 490 lbs × 5
Note: Paused
Note: Pretty tough. Not painful in groin but feeling it a little bit. Maybe slightly fatigued from biking to work today?

High Row (Machine)
Set 1: 220 lbs × 15
Set 2: 220 lbs × 14
Set 3: 220 lbs × 12

Cable Crunch
Set 1: 112.5 lbs × 15
Set 2: 112.5 lbs × 14
Set 3: 112.5 lbs × 12
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 7

with Strong
https://strong.app.link/Qm0qbsnoxCb 

Week 5 Session 3/Wednesday

Week 5 Session 3/Wednesday
Wednesday 23 Aug 2023, 14:52

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 11
Note: 15⁰

Nordic Curl
Set 1: 9 reps
Set 2: 7 reps
Set 3: 7 reps

Shrug (Trap Bar)
Set 1: 205 lbs × 23
Set 2: 205 lbs × 21
Set 3: 205 lbs × 20

Chest Press (Machine)
Set 1: 223 lbs × 14
Set 2: 223 lbs × 12
Set 3: 223 lbs × 9
Note: Paused, slow eccentric

Bicep Curl (Cable)
Set 1: 80 lbs × 12
Set 2: 55 lbs × 10
Set 3: 55 lbs × 8
Note: EZ bar handle
Note: Really hard

with Strong
https://strong.app.link/C9yYjhDGvCb 

Week 5 Session 2/Tuesday

Week 5 Session 2/Tuesday
Tuesday 22 Aug 2023, 13:32

Bent Over One Arm Row (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13

Hanging Leg Raise
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 14
Set 3: (+10 lbs) × 13

Pull Up
Set 1: 16 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Note: Consider dropping the weight

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 19
Set 2: 30 lbs × 18
Set 3: 30 lbs × 15

with Strong
https://strong.app.link/xZca8iXZtCb 

Week 5 Session 1/Monday

Week 5 Monday/Session 1
Monday 21 Aug 2023, 14:30

Standing Calf Raise (Machine)
Set 1: 430 lbs × 16
Set 2: 430 lbs × 15
Set 3: 430 lbs × 12
Note: Paused

Squat (Machine)
Set 1: 425 lbs × 9
Set 2: 425 lbs × 8
Set 3: 425 lbs × 6
Note: Slow eccentric

Split Squat (Dumbbell)
Set 1: 88 lbs × 15
Set 2: 88 lbs × 15
Set 3: 88 lbs × 15
Note: Paused
Note: Using a short box

Seated Shrug (Dumbbell)
Set 1: 44 lbs × 15
Set 2: 44 lbs × 15
Set 3: 44 lbs × 15
Note: Paused, slow eccentric
Note: Going light and slow, slight bother with neck

Skullcrusher (Barbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 11
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/pAaOT8KmsCb 

Week 4 Session 5/Friday

Week 4 Session 5/Friday
Saturday 19 Aug 2023, 08:29

Bench Press (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 13
Set 3: 95 lbs × 12
Note: Same as last reps last week set 1.

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 16
Set 2: 37.5 lbs × 15
Set 3: 37.5 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 21
Set 2: 27.5 lbs × 20
Set 3: 27.5 lbs × 18

Hammer Curl (Dumbbell)
Set 1: 37.5 lbs × 14
Set 2: 37.5 lbs × 13
Set 3: 37.5 lbs × 12
Note: Going one arm at a time

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 0
Set 2: 345 lbs × 0
Set 3: 345 lbs × 0
Note: Skipped. Back finally feeling decent let's not push it.

Workout notes: Groin issue from yesterday may skip sldl
with Strong
https://strong.app.link/P2T5XS1CoCb 

Week 4 Session 4/Thursday

Week 4 Session 4/Thursday
Thursday 17 Aug 2023, 13:28

Standing Calf Raise (Machine)
Set 1: 445 lbs × 12
Set 2: 445 lbs × 11
Set 3: 445 lbs × 10
Note: Paused

Leg Press
Set 1: 480 lbs × 8
Set 2: 480 lbs × 7
Set 3: 480 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 210 lbs × 15
Set 2: 210 lbs × 14
Set 3: 210 lbs × 12

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 14
Set 3: 110 lbs × 12
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 11
Set 3: 160 lbs × 9

with Strong
https://strong.app.link/oV93yQdKlCb 

Week 4 Session 3/Wednesday

Week 4 Session 3/Wednesday
Wednesday 16 Aug 2023, 13:45

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 14
Set 2: 80 lbs × 13
Set 3: 80 lbs × 10
Note: 15⁰

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 6 reps

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 12
Set 3: 223 lbs × 10
Note: Paused, slow eccentric

Shrug (Trap Bar)
Set 1: 205 lbs × 22
Set 2: 205 lbs × 20
Set 3: 205 lbs × 19

Bicep Curl (Cable)
Set 1: 80 lbs × 12
Set 2: 80 lbs × 11
Set 3: 80 lbs × 9
Note: EZ bar handle

with Strong
https://strong.app.link/TtuAyqL2jCb 

Week 4 Session 2/Tuesday

Week 4 Session 2/Tuesday
Tuesday 15 Aug 2023, 14:11

Bent Over One Arm Row (Dumbbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 14

Hanging Leg Raise
Set 1: (+10 lbs) × 14
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 12

Pull Up
Set 1: 15 reps
Set 2: 14 reps
Set 3: 11 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 18
Set 2: 30 lbs × 17
Set 3: 30 lbs × 14

with Strong
https://strong.app.link/P2K9GiFmiCb 

Week 4 Session 1/Monday

Week 4 Monday/Session 1
Monday 14 Aug 2023, 14:58

Standing Calf Raise (Machine)
Set 1: 415 lbs × 17
Set 2: 415 lbs × 16
Set 3: 415 lbs × 13
Note: Paused

Squat (Machine)
Set 1: 415 lbs × 9
Set 2: 415 lbs × 8
Set 3: 415 lbs × 6
Note: Slow eccentric

Split Squat (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Note: Paused

Seated Shrug (Dumbbell)
Set 1: 75 lbs × 21
Set 2: 75 lbs × 20
Set 3: 75 lbs × 19
Note: Paused, slow eccentric

Skullcrusher (Barbell)
Set 1: 79 lbs × 18
Set 2: 79 lbs × 17
Set 3: 79 lbs × 14
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/yWuCz7oKgCb 

Week 3 Session 5/Friday

Week 3 Session 5/Friday
Saturday 12 Aug 2023, 07:01

Bench Press (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 12
Set 3: 95 lbs × 11

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 15
Set 2: 37.5 lbs × 14
Set 3: 37.5 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 17

Hammer Curl (Dumbbell)
Set 1: 37.5 lbs × 13
Set 2: 37.5 lbs × 12
Set 3: 37.5 lbs × 11
Note: Going one arm at a time

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 0
Set 2: 345 lbs × 0
Set 3: 345 lbs × 0
Note: Skipped. Lower back not feeling great.

with Strong
https://strong.app.link/rD8zHF8QcCb 

Week 3 Session 4/Thursday

Week 3 Session 4/Thursday
Friday 11 Aug 2023, 12:48

Standing Calf Raise (Machine)
Set 1: 435 lbs × 12
Set 2: 435 lbs × 11
Set 3: 435 lbs × 10
Note: Paused

Leg Press
Set 1: 470 lbs × 8
Set 2: 470 lbs × 7
Set 3: 470 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 200 lbs × 15
Set 2: 200 lbs × 14
Set 3: 200 lbs × 12

Cable Crunch
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 11
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 11
Set 3: 155 lbs × 10

with Strong
https://strong.app.link/Ojeql1SIbCb 

Week 3 Session 3/Wednesday

Week 3 Session 3/Wednesday
Thursday 10 Aug 2023, 14:15

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 12
Set 3: 80 lbs × 9
Note: 15⁰

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

Chest Press (Machine)
Set 1: 223 lbs × 12
Set 2: 223 lbs × 11
Set 3: 223 lbs × 10
Note: Paused, slow eccentric

Shrug (Trap Bar)
Set 1: 255 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 18
Note: Dropping the weight down to improve movement quality

Bicep Curl (Cable)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: EZ bar handle

with Strong
https://strong.app.link/VT88orD59Bb 

Week 3 Session 2/Tuesday

Week 3 Session 2/Tuesday
Wednesday 9 Aug 2023, 14:48

Bent Over One Arm Row (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 14
Set 3: 85 lbs × 13

Hanging Leg Raise
Set 1: (+7.5 lbs) × 15
Set 2: (+7.5 lbs) × 14
Set 3: (+7.5 lbs) × 12

Pull Up
Set 1: 14 reps
Set 2: 13 reps
Set 3: 11 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 67.5 lbs × 16
Set 2: 67.5 lbs × 15
Set 3: 67.5 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 16
Set 3: 30 lbs × 13

with Strong
https://strong.app.link/RetOlmkr8Bb 

Week 3 Session 1/Monday

Week 3 Monday/Session 1
Tuesday 8 Aug 2023, 13:58

Standing Calf Raise (Machine)
Set 1: 405 lbs × 17
Set 2: 405 lbs × 16
Set 3: 405 lbs × 13
Note: Paused

Squat (Machine)
Set 1: 405 lbs × 9
Set 2: 405 lbs × 8
Set 3: 405 lbs × 6
Note: Slow eccentric

Seated Shrug (Dumbbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Set 3: 45 lbs × 20
Note: Paused, slow eccentric
Note: Standing today and light (neck injury)

Split Squat (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 15
Set 3: 75 lbs × 15
Note: Paused

Skullcrusher (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 17
Set 3: 75 lbs × 15
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/TmdRRwXJ6Bb 

Week 2 Session 5/Friday

Week 2 Session 5/Friday
Friday 4 Aug 2023, 14:25

Bench Press (Dumbbell)
Set 1: 95 lbs × 14
Set 2: 95 lbs × 12
Set 3: 95 lbs × 10

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 14
Set 2: 37.5 lbs × 13
Set 3: 37.5 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 20
Set 3: 25 lbs × 18

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6
Set 3: 335 lbs × 6

Hammer Curl (Dumbbell)
Set 1: 35 lbs × 13
Set 2: 35 lbs × 12
Set 3: 35 lbs × 10
Note: Going one arm at a time

with Strong
https://strong.app.link/xkCrIu07ZBb 

Week 2 Session 4/Thursday

Week 2 Session 4/Thursday
Thursday 3 Aug 2023, 15:34

Standing Calf Raise (Machine)
Set 1: 425 lbs × 12
Set 2: 425 lbs × 11
Set 3: 425 lbs × 10
Note: Paused

Leg Press
Set 1: 460 lbs × 8
Set 2: 460 lbs × 7
Set 3: 460 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 190 lbs × 15
Set 2: 190 lbs × 14
Set 3: 190 lbs × 12

Cable Crunch
Set 1: 105 lbs × 14
Set 2: 105 lbs × 13
Set 3: 105 lbs × 12
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 11
Set 3: 150 lbs × 10

with Strong
https://strong.app.link/MKyx1zqyYBb 

Week 2 Session 3/Wednesday

Week 2 Session 3/Wednesday
Wednesday 2 Aug 2023, 15:18

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14
Set 3: 75 lbs × 11
Note: 15⁰

Nordic Curl
Set 1: 9 reps
Set 2: 8 reps
Set 3: 6 reps
Note: Full ROM but using hand for assist

Chest Press (Machine)
Set 1: 223 lbs × 11
Set 2: 223 lbs × 10
Set 3: 223 lbs × 9
Note: Paused

Shrug (Trap Bar)
Set 1: 245 lbs × 20
Set 2: 245 lbs × 19
Set 3: 245 lbs × 17

Bicep Curl (Cable)
Set 1: 75 lbs × 11
Set 2: 75 lbs × 10
Set 3: 75 lbs × 9
Note: EZ bar handle

with Strong
https://strong.app.link/cZ0xHDoRWBb 

Week 2 Session 2/Tuesday

Week 2 Session 2/Tuesday
Tuesday 1 Aug 2023, 16:07

Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 16
Set 2: 80 lbs × 14
Set 3: 80 lbs × 14

Hanging Leg Raise
Set 1: (+5 lbs) × 16
Set 2: (+5 lbs) × 15
Set 3: (+5 lbs) × 13

Pull Up
Set 1: 13 reps
Set 2: 12 reps
Set 3: 11 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 70 lbs × 10
Set 2: 67.5 lbs × 14
Set 3: 67.5 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 12

with Strong
https://strong.app.link/10qcPaBgVBb 

Week 2 Session 1/Monday

Week 2 Monday/Session 1
Monday 31 Jul 2023, 16:10

Standing Calf Raise (Machine)
Set 1: 385 lbs × 18
Set 2: 395 lbs × 16
Set 3: 395 lbs × 13
Note: Paused

Squat (Machine)
Set 1: 395 lbs × 9
Set 2: 395 lbs × 8
Set 3: 395 lbs × 7

Seated Shrug (Dumbbell)
Set 1: 75 lbs × 20
Set 2: 75 lbs × 19
Set 3: 75 lbs × 16
Note: Paused

Split Squat (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Note: Paused

Skullcrusher (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 13
Note: EZ bar
Note: Slow eccentric

Workout notes: moving fast between sets
Workout notes:  short on time
with Strong
https://strong.app.link/cW3akjLzTBb 

Week 1 Session 5/Friday

Week 1 Session 5/Friday
Saturday 29 Jul 2023, 10:07

Bench Press (Dumbbell)
Set 1: 95 lbs × 13
Set 2: 95 lbs × 11
Set 3: 95 lbs × 9

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 13
Set 2: 37.5 lbs × 12
Set 3: 37.5 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 19
Set 3: 25 lbs × 19

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: Hamstrings sore but feeling okay on deadlift strangely

Hammer Curl (Dumbbell)
Set 1: 35 lbs × 12
Set 2: 35 lbs × 11

with Strong
https://strong.app.link/bRwSoz14PBb 

Week 1 Session 4/Thursday

Week 1 Session 4/Thursday
Thursday 27 Jul 2023, 15:11

Standing Calf Raise (Machine)
Set 1: 415 lbs × 12
Set 2: 415 lbs × 11
Set 3: 415 lbs × 10
Note: Paused

Leg Press
Set 1: 450 lbs × 8
Set 2: 450 lbs × 7
Set 3: 450 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 180 lbs × 15
Set 2: 180 lbs × 14
Set 3: 180 lbs × 12
Note: Not the best for lat mind muscle connection. More tricep/teres major(?)

Cable Crunch
Set 1: 100 lbs × 14
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Note: Pause peak contraction

Chest-Supported Row (Machine)
Set 1: 145 lbs × 12
Set 2: 145 lbs × 11
Set 3: 145 lbs × 10

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

Week 1 Session 3/Wednesday

Week 1 Session 3/Wednesday
Wednesday 26 Jul 2023, 15:23

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 13
Set 3: 75 lbs × 11
Note: 15⁰

Chest Press (Machine)
Set 1: 228 lbs × 8
Set 2: 209 lbs × 8
Set 3: 209 lbs × 7
Note: Paused
Note: Pad for extra ROM
Note: Next session so another movement first to let the chest rest.

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Note: Full ROM but using hand for assist

Shrug (Trap Bar)
Set 1: 265 lbs × 15
Set 2: 245 lbs × 17
Set 3: 245 lbs × 15

Bicep Curl (Cable)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Note: EZ bar handle

with Strong
https://strong.app.link/xYm3qFLgLBb 

Week 1 Session 2/Tuesday

Week 1 Session 2/Tuesday
Tuesday 25 Jul 2023, 14:13

Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 13

Pull Up
Set 1: 12 reps
Set 2: 11 reps
Set 3: 9 reps
Note: Paused at bottom

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

Hanging Leg Raise
Set 1: (+5 lbs) × 15
Set 2: (+5 lbs) × 14
Set 3: (+5 lbs) × 12

Face Pull (Cable)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 13
Set 3: 65 lbs × 12

with Strong
https://strong.app.link/5MAMB5NvJBb 

Week 1 Session 1/Monday

Week 1 Monday/Session 1
Monday 24 Jul 2023, 12:51

Standing Calf Raise (Machine)
Set 1: 385 lbs × 17
Set 2: 385 lbs × 16
Set 3: 385 lbs × 14
Note: Paused

Squat (Machine)
Set 1: 425 lbs × 6
Set 2: 385 lbs × 8
Set 3: 385 lbs × 7

Seated Shrug (Dumbbell)
Set 1: 70 lbs × 20
Set 2: 70 lbs × 19
Set 3: 70 lbs × 16
Note: Paused

Split Squat (Dumbbell)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10
Note: Paused

Skullcrusher (Barbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 14
Note: EZ bar
Note: Paused

with Strong
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Week 2 Session 3

Week 2 Session 3
Friday 14 Jul 2023, 14:58

Chest Press (Machine)
Set 1: 228 lbs × 13
Set 2: 228 lbs × 12
Set 3: 228 lbs × 11
Set 4: 228 lbs × 10

High Row (Machine)
Set 1: 170 lbs × 16
Set 2: 170 lbs × 15
Set 3: 170 lbs × 14
Set 4: 170 lbs × 12

Standing Calf Raise (Machine)
Set 1: 370 lbs × 20
Set 2: 370 lbs × 17
Set 3: 370 lbs × 15
Set 4: 370 lbs × 13
Note: Replaced because seated leg press is out of order

Chest-Supported Row (Machine)
Set 1: 145 lbs × 12
Set 2: 145 lbs × 11
Set 3: 145 lbs × 9
Set 4: 145 lbs × 7

Copenhagen Raise
Set 1: (+52.5 lbs) × 0
Set 2: (+52.5 lbs) × 0
Note: Skip, time and small existing twinge in right inner hip

with Strong
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Week 2 Session 2

Week 2 Session 2
Thursday 13 Jul 2023, 15:29

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 13
Set 3: 75 lbs × 12
Set 4: 75 lbs × 10
Note: 15⁰

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 13
Set 4: 30 lbs × 12

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 13
Set 2: 37.5 lbs × 12
Set 3: 37.5 lbs × 11
Set 4: 37.5 lbs × 10
Note: Brief pause

Nordic Curl
Set 1: 5 reps
Note: First time in many months
Note: Using arms for assistance

Hanging Leg Raise
Set 1: 19 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Note: Pause at top
Note: Using rings and no versa grips

with Strong
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Week 2 Session 1

Week 2 Session 1
Wednesday 12 Jul 2023, 15:02

Leg Press
Set 1: 515 lbs × 12
Set 2: 515 lbs × 10
Set 3: 515 lbs × 7

Face Pull (Cable)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 13
Set 3: 65 lbs × 11

Bicep Curl (Cable)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Set 4: 70 lbs × 8
Note: EZ bar handle

Split Squat (Dumbbell)
Set 1: 50 lbs × 11
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10
Note: Weights per hand

Wrist Curl (Barbell)
Set 1: 65 lbs × 28
Set 2: 70 lbs × 23
Set 3: 70 lbs × 21
Note: Bar in front

with Strong
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Week 1 Session 6

Week 1 Session 6
Monday 10 Jul 2023, 14:27

Bench Press (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 9
Set 3: 205 lbs × 8

Lat Pulldown (Cable)
Set 1: 85 lbs × 10
Note: Normal pronated grip.
Note: Very light as this is how I hurt myself last time.

Cable Crossover
Set 1: 37 lbs × 13
Set 2: 37 lbs × 12
Set 3: 37 lbs × 10
Note: Slight pause at stretched position

Standing Calf Raise (Machine)
Set 1: 360 lbs × 20
Set 2: 360 lbs × 16
Set 3: 360 lbs × 15

Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 12
Note: Focus entirely on bringing elbow to lat, let hand go where it wants

with Strong
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Week 1 Session 5

Week 1 Session 5
Saturday 8 Jul 2023, 11:57

Bench Press (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 12
Set 3: 95 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Note: Working on "scraping the sides up" as a cue with bent wrists

Cable Crunch
Set 1: 90 lbs × 20
Set 2: 90 lbs × 19
Set 3: 90 lbs × 16

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 12
Set 2: 37.5 lbs × 11
Set 3: 37.5 lbs × 10
Note: Was going to be dips but that bothered the upper back injury

with Strong
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Week 1 Session 4

Week 1 Session 4
Friday 7 Jul 2023, 15:01

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 9
Note: pause

Hammer Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 10

Reverse Fly (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15

Wrist Roller
Set 1: 40 lbs × 1
Set 2: 30 lbs × 1
Set 3: 30 lbs × 1
Note: Extension
Note: Using cable machine

Leg Extension (Machine)
Set 1: 240 lbs × 18
Set 2: 240 lbs × 7
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Note: 10-20+2 rest pauses

with Strong
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Week 1 Session 3

Week 1 Session 3
Thursday 6 Jul 2023, 14:59

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 12
Set 3: 223 lbs × 10

High Row (Machine)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 15
Set 3: 160 lbs × 14

Chest-Supported Row (Machine)
Set 1: 145 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 8

Calf Press on Seated Leg Press
Set 1: 280 lbs × 18
Set 2: 280 lbs × 17
Set 3: 280 lbs × 15
Note: Pause at bottom

Copenhagen Raise
Set 1: (+52.5 lbs) × 19
Set 2: (+52.5 lbs) × 18

with Strong
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Week 1 Session 2

Week 1 Session 2
Wednesday 5 Jul 2023, 12:31

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 13
Set 3: 70 lbs × 12
Note: 15⁰
Note: Right tricep fatigue & soreness from unknown cause (BJJ)

Chest Fly (Dumbbell)
Set 1: 35 lbs × 16
Set 2: 35 lbs × 15
Set 3: 35 lbs × 13
Note: Brief pause

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 14
Set 3: 30 lbs × 13

Hanging Leg Raise
Set 1: 18 reps
Set 2: 17 reps
Set 3: 14 reps
Note: Pause at top
Note: Using rings and no versa grips

Workout notes: skipped neck and Nordics
with Strong
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Week 1 Session 1

Week 1 Session 1
Monday 3 Jul 2023, 14:35

Leg Press
Set 1: 505 lbs × 10
Set 2: 505 lbs × 8

Split Squat (Dumbbell)
Set 1: 50 lbs × 10
Set 2: 50 lbs × 10
Note: Weights per hand

Face Pull (Cable)
Set 1: 60 lbs × 13
Set 2: 60 lbs × 13
Set 3: 60 lbs × 10

Bicep Curl (Cable)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 9
Note: EZ bar handle

Wrist Curl (Barbell)
Set 1: 60 lbs × 22
Set 2: 60 lbs × 21
Note: Bar in front

with Strong
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Week 4 Session 6

Week 4 Session 6
Saturday 24 Jun 2023, 07:40

Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 16
Set 2: 80 lbs × 15
Set 3: 80 lbs × 14
Set 4: 80 lbs × 13

Standing Calf Raise (Machine)
Set 1: 360 lbs × 20
Set 2: 360 lbs × 16
Set 3: 360 lbs × 15
Set 4: 360 lbs × 12

Cable Crunch
Set 1: 87.5 lbs × 24
Set 2: 90 lbs × 20
Set 3: 90 lbs × 15
Set 4: 90 lbs × 12
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Lat Pulldown (Cable)
Set 1: 175 lbs × 15
Note: Normal pronated grip.
Note: Strained something in right trap/neck. Was already bothering me from guillotine escapes yesterday.

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 0
Set 2: 90 lbs × 0
Set 3: 90 lbs × 0
Set 4: 90 lbs × 0
Note: Skip

Cable Crossover
Set 1: 33 lbs × 0
Set 2: 33 lbs × 0
Set 3: 33 lbs × 0
Set 4: 33 lbs × 0
Note: Slight pause at stretched position
Note: Skip

with Strong
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Week 4 Session 5

Week 4 Session 5
Thursday 22 Jun 2023, 13:56

Bench Press (Dumbbell)
Set 1: 90 lbs × 19
Set 2: 90 lbs × 16
Set 3: 90 lbs × 14
Set 4: 90 lbs × 11

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 22
Set 2: 10 lbs × 21
Set 3: 10 lbs × 21

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16
Set 4: 25 lbs × 13
Note: Working on "scraping the sides up" as a cue with bent wrists

Push Up
Set 1: 21 reps
Set 2: 20 reps
Set 3: 15 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 7
Set 2: 355 lbs × 7
Set 3: 355 lbs × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 92.5 lbs × 0
Set 2: 92.5 lbs × 0
Set 3: 92.5 lbs × 0
Set 4: 92.5 lbs × 0
Note: True weight
Note: Skipped

with Strong
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Week 4 Session 4

Week 4 Session 4
Wednesday 21 Jun 2023, 15:28

Leg Press
Set 1: 460 lbs × 10
Set 2: 460 lbs × 9
Set 3: 460 lbs × 7
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 27
Set 2: 30 lbs × 23
Set 3: 30 lbs × 20
Set 4: 30 lbs × 16

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 18
Set 2: 27.5 lbs × 16
Set 3: 27.5 lbs × 12

Leg Extension (Machine)
Set 1: 240 lbs × 21
Set 2: 240 lbs × 9
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Set 7: 240 lbs × 11
Set 8: 240 lbs × 6
Set 9: 240 lbs × 4
Note: 10-20+2 rest pauses

Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 15
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 11
Set 4: 32.5 lbs × 9
Note: Starting neutral and supinating

Wrist Roller
Set 1: 40 lbs × 0
Set 2: 40 lbs × 0
Set 3: 40 lbs × 0
Set 4: 40 lbs × 0
Note: Extension
Note: May have to skip because of right ring finger injury

with Strong
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Week 4 Session 3

Week 4 Session 3
Monday 19 Jun 2023, 14:44

Calf Press on Seated Leg Press
Set 1: 260 lbs × 20
Set 2: 260 lbs × 18
Set 3: 260 lbs × 16
Set 4: 260 lbs × 16
Note: With yoga block for ROM

High Row (Machine)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 15
Set 3: 160 lbs × 14
Set 4: 160 lbs × 13
Note: Seat at 5.

Hanging Leg Raise
Set 1: 18 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 13 reps
Note: With brief pause at top position, 90⁰

Chest-Supported Row (Machine)
Set 1: 135 lbs × 14
Set 2: 135 lbs × 12
Set 3: 135 lbs × 11
Set 4: 135 lbs × 8

Shrug (Barbell)
Set 1: 225 lbs × 25
Set 2: 225 lbs × 24
Set 3: 225 lbs × 20
Set 4: 225 lbs × 20
Note: Trap bar

Copenhagen Raise
Set 1: (+50 lbs) × 20
Set 2: (+50 lbs) × 19

with Strong
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Week 4 Session 2

Week 4 Session 2
Wednesday 14 Jun 2023, 15:56

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: 30⁰
Note: Dropped a set because I am missing reps on all sets.
Note: Regressed from last week. Could be a fluke but this is getting hard. Second regression this mesocycle.

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 0
Set 2: 10 lbs × 0
Set 3: 10 lbs × 0
Note: Skip (comp)

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 16
Set 3: 30 lbs × 14
Set 4: 30 lbs × 11

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 16
Set 2: 37.5 lbs × 14
Set 3: 37.5 lbs × 12
Set 4: 37.5 lbs × 10
Note: Brief pause

Lying Leg Curl (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 13
Set 3: 180 lbs × 12
Set 4: 180 lbs × 9
Note: Getting very tough.

Triceps Extension (Barbell)
Set 1: 75 lbs × 0
Set 2: 75 lbs × 0
Note: 60⁰ incline with EZ bar
Note: Skip (comp)

with Strong
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Week 4 Session 1

Week 4 Session 1
Monday 12 Jun 2023, 14:28

Leg Press
Set 1: 515 lbs × 12
Set 2: 515 lbs × 9

Neck Extension (Plate)
Set 1: 30 lbs × 26
Set 2: 30 lbs × 23

Squat (Barbell)
Set 1: 330 lbs × 0
Set 2: 330 lbs × 0
Note: Skipped in prep for competition.

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 0
Set 2: 22.5 lbs × 0
Note: Skip

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 27
Set 2: 25 lbs × 23
Set 3: 25 lbs × 20

Bicep Curl (Cable)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 15
Set 3: 65 lbs × 12
Set 4: 65 lbs × 10
Note: EZ bar attachment

Workout notes: Cut volume a little bit and no back squat in preparation for competition on Saturday
with Strong
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Week 3 Session 6

Week 3 Session 6
Sunday 11 Jun 2023, 06:25

Bent Over One Arm Row (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 14
Set 4: 75 lbs × 13

Standing Calf Raise (Machine)
Set 1: 350 lbs × 20
Set 2: 350 lbs × 16
Set 3: 350 lbs × 15
Set 4: 350 lbs × 12

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 18
Set 2: 90 lbs × 17
Set 3: 90 lbs × 15
Set 4: 90 lbs × 13

Cable Crunch
Set 1: 85 lbs × 24
Set 2: 85 lbs × 20
Set 3: 85 lbs × 16
Set 4: 85 lbs × 13
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Lat Pulldown (Cable)
Set 1: 170 lbs × 15
Set 2: 170 lbs × 14
Set 3: 170 lbs × 11
Set 4: 170 lbs × 10
Note: Normal pronated grip.

Cable Crossover
Set 1: 33 lbs × 18
Set 2: 33 lbs × 16
Set 3: 33 lbs × 14
Set 4: 33 lbs × 12
Note: Slight pause at stretched position

with Strong
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Week 3 Session 5

Week 3 Session 5
Friday 9 Jun 2023, 14:51

Bench Press (Dumbbell)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 13
Set 4: 90 lbs × 12

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 21
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 12
Note: Working on "scraping the sides up" as a cue with bent wrists

Push Up
Set 1: 20 reps
Set 2: 19 reps
Set 3: 14 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 7
Set 2: 345 lbs × 7
Set 3: 345 lbs × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13
Set 4: 90 lbs × 10
Note: True weight
Note: Getting very hard to do triceps at the end of a pressing heavy day

with Strong
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Week 3 Session 4

Week 3 Session 4
Wednesday 7 Jun 2023, 15:34

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 9
Set 3: 450 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 25
Set 2: 30 lbs × 22
Set 3: 30 lbs × 19
Set 4: 30 lbs × 15

Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 11
Set 3: 32.5 lbs × 11
Set 4: 32.5 lbs × 8
Note: Starting neutral and supinating

Leg Extension (Machine)
Set 1: 240 lbs × 20
Set 2: 240 lbs × 8
Set 3: 240 lbs × 5
Set 4: 240 lbs × 12
Set 5: 240 lbs × 6
Set 6: 240 lbs × 5
Set 7: 240 lbs × 10
Set 8: 240 lbs × 5
Set 9: 240 lbs × 4
Note: 10-20+2 rest pauses

Wrist Roller
Set 1: 37.5 lbs × 2
Set 2: 37.5 lbs × 2
Set 3: 37.5 lbs × 2
Set 4: 37.5 lbs × 1
Note: Extension

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 0
Set 2: 27.5 lbs × 0
Set 3: 27.5 lbs × 0
Note: Skip

with Strong
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Week 3 Session 3

Week 3 Session 3
Tuesday 6 Jun 2023, 15:45

High Row (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 14
Set 4: 150 lbs × 14
Note: Seat at 5.

Hanging Leg Raise
Set 1: 17 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 12 reps
Note: With brief pause at top position, 90⁰

Copenhagen Raise
Set 1: (+50 lbs) × 19
Set 2: (+50 lbs) × 18

Calf Press on Seated Leg Press
Set 1: 260 lbs × 19
Set 2: 260 lbs × 17
Set 3: 260 lbs × 15
Set 4: 260 lbs × 15
Note: With yoga block for ROM

Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 7

Shrug (Barbell)
Set 1: 215 lbs × 25
Set 2: 215 lbs × 24
Set 3: 215 lbs × 20
Note: Trap bar

with Strong
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Week 3 Session 2

Week 3 Session 2
Monday 5 Jun 2023, 15:25

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 13
Set 3: 75 lbs × 11
Set 4: 75 lbs × 8
Note: 30⁰

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 20
Set 2: 10 lbs × 19
Set 3: 10 lbs × 19

Lying Leg Curl (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 13
Set 3: 180 lbs × 12
Set 4: 180 lbs × 8
Note: Having to take a breath between each rep. Time to swap next mesocycle.

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 15
Set 3: 30 lbs × 13
Set 4: 30 lbs × 10

Chest Fly (Dumbbell)
Set 1: 35 lbs × 17
Set 2: 35 lbs × 15
Set 3: 35 lbs × 13
Set 4: 35 lbs × 10
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 75 lbs × 19
Set 2: 75 lbs × 8
Note: 60⁰ incline with EZ bar
Note: Way too hard. 17+2 set 1. Not great ROM

Should have packed Gatorade

with Strong
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Week 3 Session 1

Week 3 Session 1
Saturday 3 Jun 2023, 12:56

Leg Press
Set 1: 505 lbs × 12
Set 2: 505 lbs × 10
Set 3: 505 lbs × 7

Neck Extension (Plate)
Set 1: 30 lbs × 24
Set 2: 30 lbs × 21
Set 3: 30 lbs × 18

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 23
Set 2: 22.5 lbs × 20

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 26
Set 2: 25 lbs × 22
Set 3: 25 lbs × 19

Squat (Barbell)
Set 1: 330 lbs × 10
Set 2: 330 lbs × 2
Note: Add back-off set after
Note: Absolutely exhausting. No back off set for this fast twitch sigma male.

Bicep Curl (Cable)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 14
Set 3: 65 lbs × 11
Set 4: 65 lbs × 10
Note: EZ bar attachment

with Strong
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Week 2 Session 6

Week 2 Session 6
Thursday 1 Jun 2023, 15:24

Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 8
Note: Swapping this week only because I did alternate stuff on day 3. Normally DB row

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 14
Set 4: 90 lbs × 12

Cable Crunch
Set 1: 85 lbs × 23
Set 2: 85 lbs × 19
Set 3: 85 lbs × 15
Set 4: 85 lbs × 12
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Lat Pulldown (Cable)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 14
Set 3: 165 lbs × 12
Set 4: 165 lbs × 11
Note: Normal pronated grip.

Cable Crossover
Set 1: 33 lbs × 17
Set 2: 33 lbs × 15
Set 3: 33 lbs × 15
Set 4: 33 lbs × 12
Note: Slight pause at stretched position

Standing Calf Raise (Machine)
Set 1: 340 lbs × 20
Set 2: 340 lbs × 16
Set 3: 340 lbs × 15
Set 4: 340 lbs × 13

with Strong
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Week 2 Session 5

Week 2 Session 5
Wednesday 31 May 2023, 15:33

Bench Press (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 19
Set 2: 10 lbs × 18
Set 3: 10 lbs × 18

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 18
Set 3: 22.5 lbs × 16
Set 4: 22.5 lbs × 15
Note: Working on "scraping the sides up" as a cue

Push Up
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 7
Set 2: 335 lbs × 7
Set 3: 335 lbs × 54

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12
Set 4: 90 lbs × 9
Note: True weight

with Strong
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Week 2 Session 4

Week 2 Session 4
Tuesday 30 May 2023, 14:50

Leg Press
Set 1: 440 lbs × 10
Set 2: 440 lbs × 9
Set 3: 440 lbs × 9
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 23
Set 2: 30 lbs × 20
Set 3: 30 lbs × 17

Bicep Curl (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 13
Set 3: 30 lbs × 11
Set 4: 30 lbs × 9
Note: Starting neutral and supinating

Leg Extension (Machine)
Set 1: 230 lbs × 20
Set 2: 230 lbs × 9
Set 3: 230 lbs × 6
Set 4: 230 lbs × 14
Set 5: 230 lbs × 6
Set 6: 230 lbs × 5
Set 7: 230 lbs × 10
Set 8: 230 lbs × 5
Set 9: 230 lbs × 4
Note: 10-20+2 rest pauses

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 12

Wrist Roller
Set 1: 35 lbs × 2
Set 2: 35 lbs × 2
Set 3: 35 lbs × 1
Set 4: 35 lbs × 1
Note: Extension

with Strong
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Week 2 Session 3 Alternate

Week 2 Session 3
Saturday 27 May 2023, 15:38

Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 18
Set 3: 30 lbs × 16

Pull Up
Set 1: 14 reps
Set 2: 13 reps
Set 3: 12 reps

Shrug (Smith Machine)
Set 1: 225 lbs × 27
Set 2: 225 lbs × 22
Set 3: 225 lbs × 20

Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Hanging Leg Raise
Set 1: 16 reps
Set 2: 14 reps
Set 3: 13 reps
Note: With brief pause at top position, 90⁰

Copenhagen Raise
Set 1: (+50 lbs) × 18
Set 2: (+50 lbs) × 17

Workout notes: California apartment substitutions
with Strong
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Week 2 Session 2

Week 2 Session 2
Wednesday 24 May 2023, 16:09

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 13
Set 3: 75 lbs × 10
Set 4: 75 lbs × 8
Note: 30⁰
Note: Lot of dumb stressful shit at work probably fucked my reps in set 1. Or I didn't warm up right.

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 18
Set 2: 10 lbs × 17
Set 3: 10 lbs × 17

Lying Leg Curl (Machine)
Set 1: 180 lbs × 16
Set 2: 180 lbs × 13
Set 3: 180 lbs × 11
Set 4: 180 lbs × 8

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 14
Set 3: 30 lbs × 12
Set 4: 30 lbs × 10

Chest Fly (Dumbbell)
Set 1: 32.5 lbs × 17
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 14
Set 4: 32.5 lbs × 11
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 70 lbs × 19
Set 2: 70 lbs × 17
Set 3: 70 lbs × 17
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/qd4cWcoL4zb 

Week 2 Session 1

Week 2 Session 1
Monday 22 May 2023, 14:54

Leg Press
Set 1: 490 lbs × 12
Set 2: 490 lbs × 10
Set 3: 490 lbs × 8

Neck Extension (Plate)
Set 1: 30 lbs × 22
Set 2: 30 lbs × 18
Set 3: 30 lbs × 15

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 19

Squat (Barbell)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 7
Set 3: 225 lbs × 10
Note: Add drop set after

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 25
Set 2: 25 lbs × 21
Set 3: 25 lbs × 18

Bicep Curl (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 12
Set 4: 60 lbs × 10
Note: EZ bar attachment

with Strong
https://strong.app.link/RmDA66Uk1zb 

Week 1 Session 6

Week 1 Session 6
Saturday 20 May 2023, 22:59

Standing Calf Raise (Machine)
Set 1: 340 lbs × 18
Set 2: 340 lbs × 15
Set 3: 340 lbs × 14

Bent Over One Arm Row (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13

Cable Crossover
Set 1: 27 lbs × 17
Set 2: 33 lbs × 15
Set 3: 33 lbs × 14
Note: Slight pause at stretched position

Lat Pulldown (Cable)
Set 1: 165 lbs × 14
Set 2: 165 lbs × 12
Set 3: 165 lbs × 10
Note: Normal pronated grip.

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13

Cable Crunch
Set 1: 80 lbs × 25
Set 2: 80 lbs × 20
Set 3: 80 lbs × 15
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Workout notes: make sure to wear proper shoes for calf raise
with Strong
https://strong.app.link/0wSfKlE5Yzb 

Week 1 Session 5

Week 1 Session 5
Saturday 20 May 2023, 06:26

Bench Press (Dumbbell)
Set 1: 50 lbs × 18
Set 2: 50 lbs × 17
Set 3: 50 lbs × 16
Note: Slow eccentric with pause

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 17
Set 2: 10 lbs × 16
Set 3: 10 lbs × 15

Push Up
Set 1: 18 reps
Set 2: 17 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 0
Set 2: 315 lbs × 0
Note: Skip, lower back pain

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 17
Set 3: 25 lbs × 15
Note: Working on "scraping the sides up" as a cue
Note: Wanted to use 22.5 but only 5 lb increments at home

Triceps Pushdown (Cable - Straight Bar)
Set 1: 80 lbs × 18
Set 2: 80 lbs × 17
Set 3: 80 lbs × 10
Note: True weight
Note: Different attachment and felt heavier. Straight bar bothering wrist.

Workout notes: gym was not open so had to use apartment gym
with Strong
https://strong.app.link/cSMrTiHoXzb 

Week 1 Session 4

Week 1 Session 4
Thursday 18 May 2023, 15:33

Leg Press
Set 1: 425 lbs × 10
Set 2: 425 lbs × 9
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 21
Set 2: 30 lbs × 18

Leg Extension (Machine)
Set 1: 230 lbs × 19
Set 2: 230 lbs × 8
Set 3: 230 lbs × 5
Set 4: 230 lbs × 13
Set 5: 230 lbs × 6
Set 6: 230 lbs × 4
Note: 10-20+2 rest pauses

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 16
Set 2: 27.5 lbs × 15
Note: Maybe too heavy?

Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 13
Set 3: 27.5 lbs × 11
Note: Starting neutral and supinating

Wrist Roller
Set 1: 27.5 lbs × 2
Set 2: 27.5 lbs × 2
Set 3: 27.5 lbs × 2
Note: Extension
Note: Going slower with control

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

Week 1 Session 3

Week 1 Session 3
Wednesday 17 May 2023, 15:35

Calf Press on Seated Leg Press
Set 1: 260 lbs × 17
Set 2: 260 lbs × 16
Set 3: 260 lbs × 14
Note: With yoga block for ROM

High Row (Machine)
Set 1: 140 lbs × 14
Set 2: 140 lbs × 14
Set 3: 140 lbs × 14

Shrug (Barbell)
Set 1: 205 lbs × 25
Set 2: 205 lbs × 24
Set 3: 205 lbs × 20

Chest-Supported Row (Machine)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9

Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 12 reps
Note: With brief pause at top position, 90⁰

Copenhagen Raise
Set 1: (+50 lbs) × 17
Set 2: (+50 lbs) × 16

with Strong
https://strong.app.link/XnyBF1k4Szb 

Week 1 Session 2

Week 1 Session 2
Tuesday 16 May 2023, 14:59

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 9
Note: 30⁰

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15

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

Lying Leg Curl (Machine)
Set 1: 180 lbs × 15
Set 2: 180 lbs × 13
Set 3: 180 lbs × 10

Chest Fly (Dumbbell)
Set 1: 30 lbs × 18
Set 2: 30 lbs × 17
Set 3: 30 lbs × 15
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 17
Set 3: 70 lbs × 17
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/oEpxTh2nRzb 

Week 1 Session 1

Week 1 Session 1
Monday 15 May 2023, 14:24

Leg Press
Set 1: 480 lbs × 12
Set 2: 480 lbs × 10

Neck Extension (Plate)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 18

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 21
Set 2: 22.5 lbs × 18

Squat (Barbell)
Set 1: 305 lbs × 10

Bicep Curl (Cable)
Set 1: 57 lbs × 16
Set 2: 57 lbs × 14
Set 3: 57 lbs × 13
Note: EZ bar attachment

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 25
Set 2: 25 lbs × 20

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

Week 5 Session 5

Week 5 Session 5
Monday 8 May 2023, 14:30

Bench Press (Dumbbell)
Set 1: 85 lbs × 20
Set 2: 85 lbs × 17
Set 3: 85 lbs × 15
Set 4: 85 lbs × 13

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 24
Set 2: 5 lbs × 22
Set 3: 5 lbs × 20

Push Up
Set 1: 17 reps
Set 2: 16 reps
Set 3: 15 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 7
Set 2: 335 lbs × 7
Set 3: 335 lbs × 7

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 24
Set 2: 22.5 lbs × 22
Set 3: 22.5 lbs × 20
Set 4: 22.5 lbs × 17
Note: Thumb down hand position

Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lbs × 23
Set 2: 70 lbs × 20
Set 3: 70 lbs × 18
Set 4: 70 lbs × 16
Note: True weight

with Strong
https://strong.app.link/AiWLLZt7Dzb 

Week 5 Session 4

Week 5 Session 4
Sunday 7 May 2023, 07:19

Leg Press
Set 1: 445 lbs × 10
Set 2: 445 lbs × 9
Set 3: 445 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 22
Set 3: 25 lbs × 22

Leg Extension (Machine)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 8
Set 3: 225 lbs × 6
Set 4: 225 lbs × 14
Set 5: 225 lbs × 6
Set 6: 225 lbs × 4
Set 7: 225 lbs × 13
Set 8: 225 lbs × 3
Set 9: 225 lbs × 3
Note: 10-20+2 rest pauses

Reverse Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15

Wrist Roller
Set 1: 25 lbs × 4
Set 2: 25 lbs × 4
Set 3: 25 lbs × 3
Set 4: 25 lbs × 2
Note: Extension

Ab Wheel
Set 1: 0 reps
Set 2: 0 reps
Note: Skip

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

Week 5 Session 3

Week 5 Session 3
Friday 5 May 2023, 14:23

Pull Up
Set 1: (+80 lbs) × 9
Set 2: (+80 lbs) × 7
Set 3: (+70 lbs) × 6
Set 4: (+70 lbs) × 5

Shrug (Barbell)
Set 1: 205 lbs × 27
Set 2: 205 lbs × 25
Set 3: 205 lbs × 22
Set 4: 205 lbs × 21

Copenhagen Raise
Set 1: (+50 lbs) × 19
Set 2: (+50 lbs) × 18

Calf Press on Seated Leg Press
Set 1: 240 lbs × 21
Set 2: 240 lbs × 19
Set 3: 240 lbs × 19
Set 4: 240 lbs × 19
Note: With yoga block for ROM

Bent Over Row (Barbell)
Set 1: 205 lbs × 15
Set 2: 205 lbs × 14
Set 3: 205 lbs × 12
Set 4: 205 lbs × 10
Note: Improving posture.

Bicep Curl (Cable)
Set 1: 55 lbs × 17
Set 2: 55 lbs × 16
Set 3: 55 lbs × 14
Set 4: 55 lbs × 12
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM

with Strong
https://strong.app.link/4SeiKke9yzb 

Week 5 Session 2

Week 5 Session 2
Thursday 4 May 2023, 15:48

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 17 @ 10.0
Set 2: 70 lbs × 11
Set 3: 70 lbs × 12
Set 4: 70 lbs × 11
Note: 30⁰
Note: Not enough rest for second set.

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 23
Set 2: 5 lbs × 21

Lying Leg Curl (Machine)
Set 1: 170 lbs × 16
Set 2: 170 lbs × 15
Set 3: 170 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 21
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 16
Set 4: 27.5 lbs × 14

Chest Fly (Dumbbell)
Set 1: 27.5 lbs × 21
Set 2: 27.5 lbs × 18
Set 3: 27.5 lbs × 16
Set 4: 27.5 lbs × 14
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 20
Set 3: 65 lbs × 17
Set 4: 65 lbs × 16
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/rVU9PNtwxzb 

Week 5 Session 1

Week 5 Session 1
Wednesday 3 May 2023, 14:41

Leg Press
Set 1: 500 lbs × 12
Set 2: 500 lbs × 10
Set 3: 500 lbs × 9

Neck Extension (Plate)
Set 1: 25 lbs × 22
Set 2: 25 lbs × 21
Set 3: 25 lbs × 20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 23
Set 2: 20 lbs × 20
Set 3: 20 lbs × 17

Squat (Barbell)
Set 1: 325 lbs × 10
Set 2: 325 lbs × 8

Hanging Leg Raise
Set 1: 19 reps
Set 2: 17 reps
Set 3: 16 reps
Set 4: 12 reps

Wrist Roller
Set 1: 25 lbs × 3
Note: Flexion

with Strong
https://strong.app.link/ka0L9G9Mvzb 

Week 4 Session 6

Week 4 Session 6
Monday 1 May 2023, 14:34

Standing Calf Raise (Machine)
Set 1: 340 lbs × 18
Set 2: 340 lbs × 15
Set 3: 340 lbs × 15
Set 4: 340 lbs × 12

Seated Row (Cable)
Set 1: 190 lbs × 15
Set 2: 190 lbs × 13
Set 3: 190 lbs × 11
Set 4: 190 lbs × 9
Note: Getting very hard

Shrug (Dumbbell)
Set 1: 95 lbs × 29
Set 2: 95 lbs × 28
Set 3: 95 lbs × 23
Set 4: 95 lbs × 19
Note: Pause at bottom

Lat Pulldown (Cable)
Set 1: 165 lbs × 14
Set 2: 165 lbs × 13
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10
Note: Normal pronated grip.

Preacher Curl (Machine)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 12
Set 3: 75 lbs × 8

with Strong
https://strong.app.link/GAznsJ8vszb 

Week 4 Session 5

Week 4 Session 5
Sunday 30 Apr 2023, 06:31

Bench Press (Dumbbell)
Set 1: 85 lbs × 18
Set 2: 85 lbs × 16
Set 3: 85 lbs × 14
Set 4: 85 lbs × 12

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 22
Set 2: 5 lbs × 20
Set 3: 5 lbs × 19

Push Up
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 7
Set 2: 325 lbs × 7
Set 3: 325 lbs × 7

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 27
Set 2: 20 lbs × 24
Set 3: 20 lbs × 21
Set 4: 20 lbs × 16
Note: Thumb down hand position

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 23
Set 2: 60 lbs × 20
Set 3: 65 lbs × 18
Set 4: 60 lbs × 17
Note: True weight

with Strong
https://strong.app.link/Jsjatv9fqzb 

Week 4 Session 4

Week 4 Session 4
Friday 28 Apr 2023, 14:10

Leg Press
Set 1: 435 lbs × 10
Set 2: 435 lbs × 10
Set 3: 435 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 19
Set 3: 25 lbs × 20

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 18
Set 2: 22.5 lbs × 18
Set 3: 22.5 lbs × 16

Wrist Roller
Set 1: 22.5 lbs × 4
Set 2: 22.5 lbs × 4
Set 3: 22.5 lbs × 4
Set 4: 22.5 lbs × 3
Note: Extension

Leg Extension (Machine)
Set 1: 220 lbs × 19
Set 2: 220 lbs × 8
Set 3: 220 lbs × 6
Set 4: 220 lbs × 13
Set 5: 220 lbs × 5
Set 6: 220 lbs × 4
Set 7: 220 lbs × 12
Set 8: 220 lbs × 4
Set 9: 220 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Note: From knees

with Strong
https://strong.app.link/m3SVhh4qnzb 

Week 4 Session 3

Week 4 Session 3
Thursday 27 Apr 2023, 14:06

Pull Up
Set 1: (+80 lbs) × 8 @ 10.0
Set 2: (+80 lbs) × 6 @ 10.0
Set 3: (+70 lbs) × 7
Set 4: (+70 lbs) × 5

Calf Press on Seated Leg Press
Set 1: 240 lbs × 19
Set 2: 240 lbs × 18
Set 3: 240 lbs × 18
Set 4: 240 lbs × 18
Note: With yoga block for ROM

Shrug (Barbell)
Set 1: 195 lbs × 27
Set 2: 195 lbs × 25
Set 3: 195 lbs × 22
Set 4: 195 lbs × 21

Bent Over Row (Barbell)
Set 1: 205 lbs × 14
Set 2: 205 lbs × 13
Set 3: 205 lbs × 10
Set 4: 205 lbs × 8
Note: Improving posture.

Bicep Curl (Cable)
Set 1: 50 lbs × 17
Set 2: 50 lbs × 16
Set 3: 50 lbs × 14
Set 4: 50 lbs × 12
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM

Copenhagen Raise
Set 1: (+50 lbs) × 18
Set 2: (+50 lbs) × 17

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

Week 4 Session 2

Week 4 Session 2
Wednesday 26 Apr 2023, 15:16

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 14
Set 3: 70 lbs × 12
Set 4: 70 lbs × 10
Note: 30⁰

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 21
Set 2: 5 lbs × 20

Lying Leg Curl (Machine)
Set 1: 170 lbs × 15
Set 2: 170 lbs × 14
Set 3: 170 lbs × 11

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 18
Set 3: 27.5 lbs × 15
Set 4: 27.5 lbs × 13

Chest Fly (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 17
Set 3: 27.5 lbs × 16
Set 4: 27.5 lbs × 13
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 19
Set 3: 65 lbs × 17
Set 4: 65 lbs × 15
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/C90bMl6dkzb 

Week 4 Session 1

Week 4 Session 1
Tuesday 25 Apr 2023, 16:14

Leg Press
Set 1: 490 lbs × 12
Set 2: 490 lbs × 10
Set 3: 490 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 22
Set 2: 20 lbs × 20
Set 3: 20 lbs × 16

Neck Extension (Plate)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 19
Set 3: 25 lbs × 16

Squat (Barbell)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 8

Hanging Leg Raise
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Set 4: 12 reps

Wrist Roller
Set 1: 24 lbs × 3
Set 2: 24 lbs × 2
Set 3: 24 lbs × 2
Note: Flexion

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

Week 3 Session 6

Week 3 Session 6
Wednesday 19 Apr 2023, 15:33

Seated Row (Cable)
Set 1: 190 lbs × 14
Set 2: 190 lbs × 12
Set 3: 190 lbs × 10
Set 4: 190 lbs × 8

Standing Calf Raise (Machine)
Set 1: 330 lbs × 19
Set 2: 330 lbs × 16
Set 3: 330 lbs × 15

Shrug (Dumbbell)
Set 1: 95 lbs × 28
Set 2: 95 lbs × 27
Set 3: 95 lbs × 22
Set 4: 95 lbs × 18
Note: Pause at bottom

Lat Pulldown (Cable)
Set 1: 165 lbs × 13
Set 2: 165 lbs × 12
Set 3: 165 lbs × 10
Set 4: 165 lbs × 9
Note: Normal pronated grip.

with Strong
https://strong.app.link/dYNTqjgz8yb 

Week 3 Session 5

Week 3 Session 5
Tuesday 18 Apr 2023, 15:08

Bench Press (Dumbbell)
Set 1: 85 lbs × 17
Set 2: 85 lbs × 15
Set 3: 85 lbs × 13
Set 4: 85 lbs × 11

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 20
Set 2: 5 lbs × 19

Push Up
Set 1: 14 reps
Set 2: 15 reps
Set 3: 14 reps
Note: Deficit, pause

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 26
Set 2: 20 lbs × 23
Set 3: 20 lbs × 20
Set 4: 20 lbs × 15
Note: Thumb down hand position

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 55 lbs × 23
Set 2: 55 lbs × 20
Set 3: 55 lbs × 18
Note: True weight

with Strong
https://strong.app.link/yqHDCDxV6yb 

Week 3 Session 4

Week 3 Session 4
Monday 17 Apr 2023, 15:11

Leg Press
Set 1: 425 lbs × 10
Set 2: 425 lbs × 10
Set 3: 425 lbs × 9
Note: 2 second pause

Neck Extension (Plate)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 19
Set 3: 25 lbs × 18

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 17
Set 2: 22.5 lbs × 17
Set 3: 22.5 lbs × 15

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

Leg Extension (Machine)
Set 1: 215 lbs × 19
Set 2: 215 lbs × 8
Set 3: 215 lbs × 6
Set 4: 215 lbs × 13
Set 5: 215 lbs × 5
Set 6: 215 lbs × 4
Set 7: 215 lbs × 12
Set 8: 215 lbs × 4
Set 9: 215 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 7 reps
Set 2: 6 reps
Note: From the feet.

with Strong
https://strong.app.link/8XRZRmIf5yb 

Week 3 Session 3

Week 3 Session 3
Saturday 15 Apr 2023, 06:55

Pull Up
Set 1: (+80 lbs) × 8 @ 10.0
Set 2: (+80 lbs) × 8 @ 10.0
Set 3: (+80 lbs) × 7
Set 4: (+80 lbs) × 5
Note: 8.75

Calf Press on Seated Leg Press
Set 1: 220 lbs × 20
Set 2: 220 lbs × 19
Set 3: 220 lbs × 19
Note: With yoga block for ROM

Bent Over Row (Barbell)
Set 1: 205 lbs × 13
Set 2: 205 lbs × 12
Set 3: 205 lbs × 10
Note: Improving posture.

Shrug (Barbell)
Set 1: 185 lbs × 27
Set 2: 185 lbs × 25
Set 3: 185 lbs × 22

Bicep Curl (Cable)
Set 1: 47 lbs × 17
Set 2: 47 lbs × 16
Set 3: 47 lbs × 15
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM

Copenhagen Raise
Set 1: (+47.5 lbs) × 19
Set 2: (+47.5 lbs) × 18

with Strong
https://strong.app.link/0kSHjz7m1yb 

Week 3 Session 2

Week 3 Session 2
Friday 14 Apr 2023, 14:51

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 13
Set 3: 70 lbs × 12
Set 4: 70 lbs × 9
Note: 30⁰

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 19
Set 2: 5 lbs × 17

Lying Leg Curl (Machine)
Set 1: 170 lbs × 14
Set 2: 170 lbs × 13
Set 3: 170 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 18
Set 2: 27.5 lbs × 17
Set 3: 27.5 lbs × 14
Set 4: 27.5 lbs × 12

Triceps Extension (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 18
Set 3: 65 lbs × 16
Set 4: 65 lbs × 14
Note: 60⁰ incline with EZ bar

Chest Fly (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16
Set 4: 25 lbs × 14
Note: 2 second pause

with Strong
https://strong.app.link/7gYnechh0yb 

Week 3 Session 1

Week 3 Session 1
Thursday 13 Apr 2023, 12:56

Leg Press
Set 1: 480 lbs × 12
Set 2: 480 lbs × 10
Set 3: 480 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 23
Set 2: 17.5 lbs × 22
Set 3: 17.5 lbs × 18

Squat (Barbell)
Set 1: 305 lbs × 10
Set 2: 305 lbs × 8

Neck Extension (Plate)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 18
Set 3: 25 lbs × 17
Note: Using Strong Neck because of cauliflower ear.

Hanging Leg Raise
Set 1: 17 reps
Set 2: 16 reps
Set 3: 15 reps
Set 4: 11 reps

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

with Strong
https://strong.app.link/ChCg5X5DYyb 

Week 2 Session 6

Week 2 Session 6
Wednesday 12 Apr 2023, 14:36

Seated Row (Cable)
Set 1: 180 lbs × 16
Set 2: 180 lbs × 14
Set 3: 180 lbs × 12
Set 4: 180 lbs × 9

Standing Calf Raise (Machine)
Set 1: 320 lbs × 19
Set 2: 320 lbs × 17
Set 3: 320 lbs × 15

Shrug (Dumbbell)
Set 1: 95 lbs × 27
Set 2: 95 lbs × 26
Set 3: 95 lbs × 21
Set 4: 95 lbs × 16
Note: Pause at bottom

Lat Pulldown (Cable)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10
Set 4: 165 lbs × 8
Note: Normal pronated grip.

Preacher Curl (Machine)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: Feeling a little bit in right arm due to external rotation of the elbow

with Strong
https://strong.app.link/QoFo9Y3UWyb 

Week 2 Session 5

Week 2 Session 5
Monday 10 Apr 2023, 14:59

Bench Press (Dumbbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 14
Set 3: 85 lbs × 12
Set 4: 85 lbs × 10

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 16
Set 2: 5 lbs × 16

Push Up
Set 1: 14 reps
Set 2: 14 reps
Set 3: 12 reps
Note: Deficit, pause

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 28
Set 2: 17.5 lbs × 26
Set 3: 17.5 lbs × 24
Set 4: 17.5 lbs × 18
Note: Thumb down hand position

Stiff Leg Deadlift (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 295 lbs × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 50 lbs × 23
Set 2: 50 lbs × 20
Set 3: 50 lbs × 18
Note: True weight

with Strong
https://strong.app.link/TC9oJIbDTyb 

Week 2 Session 4

Week 2 Session 4
Sunday 9 Apr 2023, 06:40

Leg Press
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 9
Note: 2 second pause

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 18
Set 3: 20 lbs × 15

Neck Extension (Plate)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 18
Set 3: 20 lbs × 18

Leg Extension (Machine)
Set 1: 210 lbs × 19
Set 2: 210 lbs × 9
Set 3: 210 lbs × 6
Set 4: 210 lbs × 15
Set 5: 210 lbs × 6
Set 6: 210 lbs × 4
Set 7: 210 lbs × 12
Set 8: 210 lbs × 3
Set 9: 210 lbs × 3
Note: 10-20+2 rest pauses

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

Ab Wheel
Set 1: 6 reps
Set 2: 6 reps
Set 3: 4 reps
Note: From the feet.

with Strong
https://strong.app.link/FkZw2TYpRyb 

Week 2 Session 3

Week 2 Session 3
Saturday 8 Apr 2023, 06:05

Pull Up
Set 1: (+80 lbs) × 8
Set 2: (+80 lbs) × 7
Set 3: (+80 lbs) × 6
Set 4: (+80 lbs) × 4

Calf Press on Seated Leg Press
Set 1: 220 lbs × 17
Set 2: 220 lbs × 17
Set 3: 220 lbs × 17
Note: With yoga block for ROM

Bent Over Row (Barbell)
Set 1: 205 lbs × 12
Set 2: 205 lbs × 11
Set 3: 205 lbs × 10
Note: Improving posture.

Copenhagen Raise
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 20

Shrug (Barbell)
Set 1: 185 lbs × 25
Set 2: 185 lbs × 22
Set 3: 185 lbs × 20

Bicep Curl (Cable)
Set 1: 47 lbs × 15
Set 2: 47 lbs × 15
Set 3: 47 lbs × 15
Note: Denoting true weight.
Note: Hammer grip with rope

with Strong
https://strong.app.link/Qf2ULAEIPyb 

Week 2 Session 2

Week 2 Session 2
Friday 7 Apr 2023, 15:02

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 13
Set 3: 70 lbs × 11
Set 4: 70 lbs × 9
Note: 30⁰

Lying Leg Curl (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 12
Set 3: 170 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 16
Set 3: 27.5 lbs × 13
Set 4: 27.5 lbs × 11

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 15
Set 2: 5 lbs × 15

Chest Fly (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 13
Note: 2 second pause

Triceps Extension (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 17
Set 3: 65 lbs × 15
Set 4: 65 lbs × 13
Note: 60⁰ incline with EZ bar

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

Week 2 Session 1

Week 2 Session 1
Thursday 6 Apr 2023, 13:39

Leg Press
Set 1: 470 lbs × 11
Set 2: 470 lbs × 10
Set 3: 470 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 22
Set 2: 17.5 lbs × 19
Set 3: 17.5 lbs × 19

Squat (Barbell)
Set 1: 295 lbs × 9
Set 2: 295 lbs × 7

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 3
Set 3: 20 lbs × 2
Note: Flexion
Note: Set 1 3.5

Neck Extension (Plate)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Note: Using Strong Neck because of cauliflower ear.

Hanging Leg Raise
Set 1: 16 reps
Set 2: 15 reps
Set 3: 12 reps

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

Week 1 Session 6

Week 1 Session 6
Wednesday 29 Mar 2023, 15:07

Standing Calf Raise (Machine)
Set 1: 320 lbs × 18
Set 2: 320 lbs × 16

Seated Row (Cable)
Set 1: 175 lbs × 16
Set 2: 175 lbs × 14
Set 3: 175 lbs × 13

Shrug (Dumbbell)
Set 1: 95 lbs × 26
Set 2: 95 lbs × 25
Set 3: 95 lbs × 20
Note: Pause at bottom

Lat Pulldown (Cable)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 11
Set 3: 160 lbs × 10
Note: Normal pronated grip.

Preacher Curl (Machine)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 10
Note: Feeling a little bit in right arm due to external rotation of the elbow

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

Week 1 Session 5

Week 1 Session 5
Tuesday 28 Mar 2023, 14:31

Bench Press (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 13
Set 3: 85 lbs × 11

Push Up
Set 1: 12 reps
Set 2: 10 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 28
Set 2: 15 lbs × 26
Set 3: 15 lbs × 24
Note: Thumb down hand position

Neck Lateral Flexion (Plate)
Set 1: 2.5 lbs × 15
Set 2: 2.5 lbs × 15

Triceps Pushdown (Cable - Straight Bar)
Set 1: 47 lbs × 21
Set 2: 53 lbs × 20
Note: True weight

with Strong
https://strong.app.link/IXaxg800xyb 

Week 1 Session 4

Week 1 Session 4
Monday 27 Mar 2023, 12:39

Leg Press
Set 1: 405 lbs × 9
Set 2: 405 lbs × 9
Note: 2 second pause

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 15

Leg Extension (Machine)
Set 1: 210 lbs × 18
Set 2: 210 lbs × 8
Set 3: 210 lbs × 6
Set 4: 210 lbs × 14
Set 5: 210 lbs × 5
Set 6: 210 lbs × 4
Note: 10-20+2 rest pauses

Wrist Roller
Set 1: 17.5 lbs × 3
Set 2: 17.5 lbs × 3
Set 3: 17.5 lbs × 3
Note: Extension

Ab Wheel
Set 1: 5 reps
Set 2: 5 reps
Note: From the feet.

Neck Extension (Plate)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16

with Strong
https://strong.app.link/hmM2eXtkwyb