Week 4 Session 5

Week 4 Session 5
Monday 30 Jan 2023, 15:07

Bench Press (Smith Machine)
Set 1: 175 lbs × 15
Set 2: 175 lbs × 14
Set 3: 175 lbs × 13
Set 4: 175 lbs × 13
Note: Using apartment Smith. Vertical.

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 13
Set 4: 20 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 13
Set 4: 27.5 lbs × 11
Note: Try with lat spread cue and control without shoulder abduction
Note: Still getting very hard

Chest Press (Machine)
Set 1: 223 lbs × 14
Set 2: 223 lbs × 13
Set 3: 223 lbs × 12
Set 4: 223 lbs × 10

Good Morning (Smith)
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Set 3: 245 lbs × 8

Chest Dip
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps
Set 4: 15 reps
Note: Does not feel good to superset with lateral raises

with Strong
https://strong.app.link/OnfSpUOx1wb 

Week 4 Session 4

Week 4 Session 4
Sunday 29 Jan 2023, 08:08

Calf Press on Leg Press
Set 1: 295 lbs × 19
Set 2: 295 lbs × 17
Set 3: 295 lbs × 14
Set 4: 295 lbs × 13

Wrist Curl (Barbell)
Set 1: 70 lbs × 30
Set 2: 70 lbs × 28
Set 3: 70 lbs × 25
Set 4: 70 lbs × 23

Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Set 3: 395 lbs × 10
Note: 2-second pause

Leg Extension (Machine)
Set 1: 200 lbs × 19
Set 2: 200 lbs × 17
Set 3: 200 lbs × 15
Set 4: 200 lbs × 13

Neck Extension (Harness)
Set 1: 70 lbs × 30
Set 2: 70 lbs × 25
Set 3: 70 lbs × 23
Set 4: 70 lbs × 17

Ab Wheel
Set 1: (+35 lbs) × 18
Set 2: (+35 lbs) × 17
Set 3: (+35 lbs) × 16
Set 4: (+35 lbs) × 14
Note: Knees

with Strong
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Week 4 Session 3

Week 4 Session 3
Saturday 28 Jan 2023, 13:15

Seated Calf Raise (Plate Loaded)
Set 1: 150 lbs × 20
Set 2: 150 lbs × 18
Set 3: 150 lbs × 17
Set 4: 150 lbs × 13

Pull Up
Set 1: (+75 lbs) × 9
Set 2: (+75 lbs) × 7
Set 3: (+75 lbs) × 6
Set 4: (+75 lbs) × 5

Shrug (Smith Machine)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 20
Set 3: 225 lbs × 20
Set 4: 225 lbs × 20
Note: Slight incline on the gym Smith
Note: Pretend bar weighs 45

Chest-Supported Row (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 12 @ 10.0
Set 3: 135 lbs × 10
Set 4: 135 lbs × 9

Copenhagen Raise
Set 1: (+42.5 lbs) × 19
Set 2: (+42.5 lbs) × 18
Set 3: (+42.5 lbs) × 17

Bicep Curl (Barbell)
Set 1: 75 lbs × 19
Set 2: 75 lbs × 13 @ 10.0

with Strong
https://strong.app.link/UbcTy57hYwb 

Week 4 Session 2

Week 4 Session 2
Friday 27 Jan 2023, 13:29

Incline Bench Press (Smith Machine)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 15
Set 3: 165 lbs × 13
Set 4: 165 lbs × 11
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).
Note: Probably more fatigue from superset with reverse fly

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 23
Set 2: 15 lbs × 22
Set 3: 15 lbs × 22
Set 4: 15 lbs × 19
Note: Chest-supported

Upright Row (Smith)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 14
Set 3: 115 lbs × 13
Set 4: 115 lbs × 11
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.
Note: Maybe try barbell next cycle. Light.

Chest Press (Machine)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 19
Set 3: 195 lbs × 17
Set 4: 195 lbs × 13

Lying Leg Curl (Machine)
Set 1: 155 lbs × 14
Set 2: 155 lbs × 13
Set 3: 155 lbs × 12
Set 4: 155 lbs × 11

Skullcrusher (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 17
Set 3: 75 lbs × 15
Set 4: 75 lbs × 13
Note: EZ bar

with Strong
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Week 4 Session 1

Week 4 Session 1
Wednesday 25 Jan 2023, 15:40

Standing Calf Raise (Machine)
Set 1: 345 lbs × 12
Set 2: 345 lbs × 12
Set 3: 345 lbs × 11
Set 4: 345 lbs × 10

Wrist Curl (Barbell)
Set 1: 85 lbs × 22
Set 2: 85 lbs × 21
Set 3: 85 lbs × 20
Set 4: 85 lbs × 20
Note: Do not superset with hanging leg raises again.

Leg Press
Set 1: 460 lbs × 13
Set 2: 460 lbs × 10
Set 3: 460 lbs × 10

Neck Extension (Harness)
Set 1: 70 lbs × 30
Set 2: 70 lbs × 27
Set 3: 70 lbs × 25
Set 4: 70 lbs × 25 @ 10.0

Squat (Barbell)
Set 1: 305 lbs × 10 @ 10.0
Set 2: 305 lbs × 8
Set 3: 305 lbs × 7 @ 9.5
Note: Cardio tap set 2. Getting very hard.

Hanging Leg Raise
Set 1: 16 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 12 reps
Note: Feet to eye level. Controlling swing at bottom and eccentric.

with Strong
https://strong.app.link/5np0AKGiTwb 

Week 3 Session 6

Week 3 Session 6
Tuesday 24 Jan 2023, 15:42

Seated Row (Cable)
Set 1: 165 lbs × 16
Set 2: 165 lbs × 15
Set 3: 165 lbs × 14
Set 4: 165 lbs × 12

Standing Calf Raise (Machine)
Set 1: 315 lbs × 19
Set 2: 315 lbs × 17
Set 3: 315 lbs × 15
Set 4: 315 lbs × 13

Lat Pulldown (Cable)
Set 1: 177.5 lbs × 13
Set 2: 180 lbs × 11
Set 3: 180 lbs × 10
Note: Neutral grip

Shrug (Dumbbell)
Set 1: 95 lbs × 24
Set 2: 95 lbs × 23
Set 3: 95 lbs × 22
Set 4: 95 lbs × 20

Preacher Curl (Machine)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 13
Set 3: 60 lbs × 12
Set 4: 60 lbs × 11

Side Split (Stretch)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Note: Using sliders
Note: Max width 6 foot lengths

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

Week 3 Session 5

Week 3 Session 5
Monday 23 Jan 2023, 14:38

Bench Press (Smith Machine)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 14
Set 3: 165 lbs × 13
Set 4: 165 lbs × 13
Note: Using apartment Smith. Vertical.

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 14
Set 2: 20 lbs × 14
Set 3: 20 lbs × 12
Set 4: 20 lbs × 11

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 16
Set 3: 25 lbs × 14
Set 4: 25 lbs × 12
Note: Try with lat spread cue and control without shoulder abduction
Note: Still getting very hard

Good Morning (Smith)
Set 1: 235 lbs × 8
Set 2: 235 lbs × 8
Set 3: 235 lbs × 8

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 13
Set 3: 223 lbs × 11
Set 4: 223 lbs × 10

Chest Dip
Set 1: 18 reps
Set 2: 17 reps
Set 3: 17 reps
Set 4: 13 reps
Note: Does not feel good to superset with lateral raises

with Strong
https://strong.app.link/5dm0C7BUPwb 

Week 3 Session 4

Week 3 Session 4
Sunday 22 Jan 2023, 07:37

Calf Press on Leg Press
Set 1: 285 lbs × 19
Set 2: 285 lbs × 17
Set 3: 285 lbs × 14
Set 4: 285 lbs × 13

Wrist Curl (Barbell)
Set 1: 65 lbs × 30
Set 2: 65 lbs × 28
Set 3: 65 lbs × 26
Set 4: 65 lbs × 24

Leg Press
Set 1: 385 lbs × 10
Set 2: 385 lbs × 10
Set 3: 385 lbs × 10
Note: 2-second pause

Leg Extension (Machine)
Set 1: 195 lbs × 19
Set 2: 195 lbs × 17
Set 3: 195 lbs × 15
Set 4: 195 lbs × 13

Neck Extension (Harness)
Set 1: 70 lbs × 29
Set 2: 70 lbs × 26
Set 3: 70 lbs × 22
Set 4: 70 lbs × 21

Ab Wheel
Set 1: (+35 lbs) × 17
Set 2: (+35 lbs) × 16
Set 3: (+35 lbs) × 15
Set 4: (+35 lbs) × 13
Note: Knees

with Strong
https://strong.app.link/nwj8ihbKNwb 

Week 3 Session 3

Week 3 Session 3
Friday 20 Jan 2023, 15:00

Seated Calf Raise (Plate Loaded)
Set 1: 150 lbs × 19
Set 2: 150 lbs × 17
Set 3: 150 lbs × 16
Set 4: 150 lbs × 12

Pull Up
Set 1: (+70 lbs) × 9
Set 2: (+70 lbs) × 8
Set 3: (+70 lbs) × 7
Set 4: (+70 lbs) × 5

Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 9
Set 4: 135 lbs × 8

Shrug (Smith Machine)
Set 1: 225 lbs × 19
Set 2: 225 lbs × 19
Set 3: 225 lbs × 19
Set 4: 225 lbs × 18
Note: Slight incline on the gym Smith
Note: Pretend bar weighs 45

Copenhagen Raise
Set 1: (+40 lbs) × 19
Set 2: (+40 lbs) × 18
Set 3: (+40 lbs) × 17

Bicep Curl (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Set 4: 75 lbs × 12

with Strong
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Week 3 Session 2

Week 3 Session 2
Thursday 19 Jan 2023, 16:06

Incline Bench Press (Smith Machine)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 14
Set 3: 165 lbs × 13
Set 4: 165 lbs × 11
Note: Pretend bar weighs 45
Note: Using apartment Smith. Vertical. Seat at third notch (two showing).

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 22
Set 2: 15 lbs × 22
Set 3: 15 lbs × 20
Set 4: 15 lbs × 18
Note: Chest-supported

Upright Row (Smith)
Set 1: 115 lbs × 14
Set 2: 115 lbs × 13
Set 3: 115 lbs × 12
Set 4: 115 lbs × 11
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Lying Leg Curl (Machine)
Set 1: 150 lbs × 14
Set 2: 155 lbs × 12
Set 3: 155 lbs × 11
Set 4: 155 lbs × 11

Chest Press (Machine)
Set 1: 195 lbs × 19
Set 2: 195 lbs × 18
Set 3: 195 lbs × 16
Set 4: 195 lbs × 12

Skullcrusher (Barbell)
Set 1: 75 lbs × 17
Set 2: 75 lbs × 16
Set 3: 75 lbs × 13 @ 10.0
Set 4: 75 lbs × 11 @ 10.0
Note: EZ bar

Workout notes: Almost skipped due to feeling really shit after lunch. Neck/trap issue did not cause any problems.
with Strong
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Week 3 Session 1

Week 3 Session 1
Wednesday 18 Jan 2023, 15:47

Standing Calf Raise (Machine)
Set 1: 335 lbs × 12
Set 2: 335 lbs × 12
Set 3: 335 lbs × 11
Set 4: 335 lbs × 11

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

Squat (Barbell)
Set 1: 295 lbs × 10
Set 2: 295 lbs × 10
Set 3: 295 lbs × 8

Wrist Curl (Barbell)
Set 1: 75 lbs × 26
Set 2: 75 lbs × 20
Set 3: 75 lbs × 23
Set 4: 75 lbs × 17
Note: Do not superset with hanging leg raises again.

Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 13 reps
Set 4: 11 reps
Note: Feet to eye level. Controlling swing at bottom and eccentric.

Neck Extension (Harness)
Set 1: 70 lbs × 29
Set 2: 70 lbs × 26
Set 3: 70 lbs × 22
Set 4: 35 lbs × 32
Note: Feeling twinge I'm right upper back below neck. Probably from squatting. Next time neck first?

Second set felt better.

with Strong
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Week 2 Session 6

Week 2 Session 6
Tuesday 17 Jan 2023, 14:34

Standing Calf Raise (Machine)
Set 1: 305 lbs × 18
Set 2: 305 lbs × 17
Set 3: 305 lbs × 15
Set 4: 305 lbs × 13

Seated Row (Cable)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 15
Set 3: 160 lbs × 14
Set 4: 160 lbs × 13

Lat Pulldown (Cable)
Set 1: 175 lbs × 13
Set 2: 175 lbs × 11
Set 3: 175 lbs × 10
Note: Neutral grip

Shrug (Dumbbell)
Set 1: 90 lbs × 25
Set 2: 90 lbs × 25
Set 3: 90 lbs × 24
Set 4: 90 lbs × 21

Preacher Curl (Machine)
Set 1: 55 lbs × 14
Set 2: 55 lbs × 13
Set 3: 55 lbs × 12
Set 4: 55 lbs × 11

Side Split (Stretch)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Note: Using sliders
Note: Max width 6 foot lengths

with Strong
https://strong.app.link/llquQ67ZFwb 

Week 2 Session 5

Week 2 Session 5
Monday 16 Jan 2023, 12:11

Bench Press (Smith Machine)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 14
Set 3: 155 lbs × 13
Set 4: 155 lbs × 13
Note: Using apartment Smith. Vertical.

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 13
Set 2: 20 lbs × 12
Set 3: 20 lbs × 11
Set 4: 20 lbs × 10

Good Morning (Smith)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 15
Set 3: 25 lbs × 13
Set 4: 25 lbs × 11
Note: Try with lat spread cue and control without shoulder abduction

Chest Press (Machine)
Set 1: 223 lbs × 12
Set 2: 223 lbs × 12
Set 3: 223 lbs × 10
Set 4: 223 lbs × 10

Chest Dip
Set 1: 17 reps
Set 2: 17 reps
Set 3: 16 reps
Set 4: 13 reps

with Strong
https://strong.app.link/SRScH3j6Dwb 

Week 2 Session 4

Week 2 Session 4
Sunday 15 Jan 2023, 07:29

Calf Press on Leg Press
Set 1: 270 lbs × 19
Set 2: 270 lbs × 17
Set 3: 270 lbs × 15
Set 4: 270 lbs × 13

Wrist Curl (Barbell)
Set 1: 60 lbs × 30
Set 2: 60 lbs × 28
Set 3: 60 lbs × 26
Set 4: 60 lbs × 24

Leg Press
Set 1: 375 lbs × 10
Set 2: 375 lbs × 10
Set 3: 375 lbs × 10
Note: 2-second pause

Leg Extension (Machine)
Set 1: 190 lbs × 19
Set 2: 190 lbs × 17
Set 3: 190 lbs × 15
Set 4: 190 lbs × 13

Ab Wheel
Set 1: (+35 lbs) × 15
Set 2: (+35 lbs) × 15
Set 3: (+35 lbs) × 14
Set 4: (+35 lbs) × 13
Note: Knees

Neck Extension (Harness)
Set 1: 70 lbs × 27
Set 2: 70 lbs × 24
Set 3: 70 lbs × 22
Set 4: 70 lbs × 20

with Strong
https://strong.app.link/M4cTMJK7Bwb 

Week 2 Session 3

Week 2 Session 3
Friday 13 Jan 2023, 12:10

Seated Calf Raise (Plate Loaded)
Set 1: 145 lbs × 19
Set 2: 145 lbs × 17
Set 3: 145 lbs × 17
Set 4: 145 lbs × 14

Pull Up
Set 1: (+65 lbs) × 9
Set 2: (+65 lbs) × 8
Set 3: (+65 lbs) × 7
Set 4: (+65 lbs) × 5

Chest-Supported Row (Machine)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 10
Set 3: 135 lbs × 8
Set 4: 135 lbs × 8

Shrug (Smith Machine)
Set 1: 225 lbs × 18
Set 2: 225 lbs × 18
Set 3: 225 lbs × 18
Set 4: 225 lbs × 17
Note: Slight incline on the gym Smith
Note: Pretend bar weighs 45

Copenhagen Raise
Set 1: (+37.5 lbs) × 20
Set 2: (+37.5 lbs) × 19
Set 3: (+37.5 lbs) × 18

Bicep Curl (Barbell)
Set 1: 75 lbs × 17
Set 2: 75 lbs × 13
Set 3: 75 lbs × 12
Set 4: 75 lbs × 11

with Strong
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Week 2 Session 2

Week 2 Session 2
Thursday 12 Jan 2023, 12:56

Incline Bench Press (Smith Machine)
Set 1: 155 lbs × 16
Set 2: 155 lbs × 15
Set 3: 155 lbs × 14
Set 4: 155 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 × 21
Set 2: 15 lbs × 21
Set 3: 15 lbs × 19
Set 4: 15 lbs × 17
Note: Chest-supported

Upright Row (Smith)
Set 1: 105 lbs × 16
Set 2: 105 lbs × 15
Set 3: 105 lbs × 14
Set 4: 105 lbs × 14
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 195 lbs × 18
Set 2: 195 lbs × 17
Set 3: 195 lbs × 15
Set 4: 195 lbs × 11

Lying Leg Curl (Machine)
Set 1: 140 lbs × 13
Set 2: 145 lbs × 12
Set 3: 145 lbs × 11
Set 4: 145 lbs × 11

Skullcrusher (Barbell)
Set 1: 75 lbs × 17
Set 2: 75 lbs × 15
Set 3: 75 lbs × 13
Set 4: 75 lbs × 11
Note: EZ bar

with Strong
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Week 2 Session 1

Week 2 Session 1
Wednesday 11 Jan 2023, 12:18

Standing Calf Raise (Machine)
Set 1: 325 lbs × 12
Set 2: 325 lbs × 12
Set 3: 325 lbs × 11
Set 4: 325 lbs × 11

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

Squat (Barbell)
Set 1: 285 lbs × 10
Set 2: 285 lbs × 10
Set 3: 285 lbs × 8

Wrist Curl (Barbell)
Set 1: 75 lbs × 25
Set 2: 75 lbs × 22
Set 3: 75 lbs × 23
Set 4: 75 lbs × 21

Neck Extension (Harness)
Set 1: 70 lbs × 27
Set 2: 70 lbs × 25
Set 3: 70 lbs × 21
Set 4: 70 lbs × 17

Hanging Leg Raise
Set 1: 14 reps
Set 2: 13 reps
Set 3: 12 reps
Set 4: 11 reps
Note: Feet to eye level. Controlling swing at bottom and eccentric.

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

Week 1 Session 6

Week 1 Session 6
Tuesday 10 Jan 2023, 11:37

Standing Calf Raise (Machine)
Set 1: 295 lbs × 18
Set 2: 295 lbs × 17
Set 3: 295 lbs × 15
Set 4: 295 lbs × 12
Note: Single leg

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

Lat Pulldown (Cable)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 11
Set 3: 175 lbs × 9
Note: Neutral grip

Shrug (Dumbbell)
Set 1: 90 lbs × 24
Set 2: 90 lbs × 24
Set 3: 90 lbs × 23
Set 4: 90 lbs × 20

Preacher Curl (Machine)
Set 1: 70 lbs × 8
Set 2: 55 lbs × 12
Set 3: 55 lbs × 11
Set 4: 55 lbs × 10

Side Split (Stretch)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Note: Using sliders

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

Week 1 Session 5

Week 1 Session 5
Monday 9 Jan 2023, 13:26

Bench Press (Smith Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 13
Set 3: 155 lbs × 12
Set 4: 155 lbs × 12
Note: Using apartment Smith. Vertical.
Note: Much harder than normal bench press.

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

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 12
Set 2: 20 lbs × 11
Set 3: 20 lbs × 9
Set 4: 20 lbs × 9

Chest Press (Machine)
Set 1: 209 lbs × 16
Set 2: 209 lbs × 14
Set 3: 209 lbs × 12
Set 4: 209 lbs × 10

Good Morning (Smith)
Set 1: 185 lbs × 8
Set 2: 185 lbs × 10
Set 3: 205 lbs × 10

Chest Dip
Set 1: 16 reps
Set 2: 16 reps
Set 3: 15 reps
Set 4: 13 reps

with Strong
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Week 1 Session 4

Week 1 Session 4
Thursday 5 Jan 2023, 13:14

Calf Press on Leg Press
Set 1: 270 lbs × 17
Set 2: 270 lbs × 15
Set 3: 270 lbs × 13
Set 4: 270 lbs × 11

Leg Press
Set 1: 360 lbs × 10
Set 2: 360 lbs × 10
Set 3: 360 lbs × 10
Note: 2-second pause

Leg Extension (Machine)
Set 1: 185 lbs × 19
Set 2: 185 lbs × 17
Set 3: 185 lbs × 15
Set 4: 185 lbs × 13

Wrist Curl (Barbell)
Set 1: 55 lbs × 30
Set 2: 55 lbs × 28
Set 3: 55 lbs × 24
Set 4: 55 lbs × 23

Ab Wheel
Set 1: (+35 lbs) × 13
Set 2: (+35 lbs) × 13
Set 3: (+35 lbs) × 13
Set 4: (+35 lbs) × 13
Note: Knees

Neck Extension (Harness)
Set 1: 70 lbs × 27
Set 2: 70 lbs × 21
Set 3: 70 lbs × 20
Set 4: 70 lbs × 17

with Strong
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Week 1 Session 3

Week 1 Session 3
Wednesday 4 Jan 2023, 12:17

Seated Calf Raise (Plate Loaded)
Set 1: 145 lbs × 18
Set 2: 145 lbs × 17
Set 3: 145 lbs × 15
Set 4: 145 lbs × 12

Pull Up
Set 1: (+60 lbs) × 9
Set 2: (+60 lbs) × 8
Set 3: (+60 lbs) × 7
Set 4: (+60 lbs) × 5

Chest-Supported Row (Machine)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 9
Set 3: 135 lbs × 8
Set 4: 135 lbs × 7

Shrug (Smith Machine)
Set 1: 225 lbs × 17
Set 2: 225 lbs × 17
Set 3: 225 lbs × 17
Set 4: 225 lbs × 16
Note: Slight incline on the gym Smith
Note: Pretend bar weighs 45

Bicep Curl (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 12
Set 3: 75 lbs × 11
Set 4: 75 lbs × 10

Copenhagen Raise
Set 1: (+35 lbs) × 20
Set 2: (+35 lbs) × 19
Set 3: (+35 lbs) × 18

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

Week 1 Session 2

Week 1 Session 2
Tuesday 3 Jan 2023, 06:22

Incline Bench Press (Smith Machine)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 15
Set 3: 145 lbs × 14
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 × 20
Set 3: 15 lbs × 18
Set 4: 15 lbs × 16
Note: Chest-supported

Upright Row (Smith)
Set 1: 95 lbs × 17
Set 2: 105 lbs × 14
Set 3: 105 lbs × 14
Set 4: 105 lbs × 13
Note: Pretend bar weighs 45
Note: Using vertical apartment Smith machine.

Chest Press (Machine)
Set 1: 195 lbs × 17
Set 2: 195 lbs × 16
Set 3: 195 lbs × 14
Set 4: 195 lbs × 10

Lying Leg Curl (Machine)
Set 1: 130 lbs × 13
Set 2: 130 lbs × 12
Set 3: 130 lbs × 11

Skullcrusher (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 12
Set 4: 75 lbs × 10
Note: EZ bar

Workout notes: Taped up left wrist
Workout notes:  did not pose a problem.
with Strong
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Week 1 Session 1

Week 1 Session 1
Monday 2 Jan 2023, 06:42

Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 12
Set 3: 315 lbs × 12
Set 4: 315 lbs × 10

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

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

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

Neck Extension (Harness)
Set 1: 70 lbs × 25
Set 2: 70 lbs × 19
Set 3: 53 lbs × 26

Hanging Leg Raise
Set 1: 13 reps
Set 2: 12 reps
Set 3: 10 reps
Note: Swapped order with ab wheel due to thumb
Note: Feet to eye level. Controlling swing at bottom and eccentric.

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