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
https://strong.app.link/7zOqSsbGHwb
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
https://strong.app.link/7zOqSsbGHwb
