Week 3 Session 2

Week 3 Session 2
Tuesday 28 Feb 2023, 14:55

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 12
Set 4: 70 lbs × 11
Note: 30⁰

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 18
Set 2: 27.5 lbs × 16
Set 3: 27.5 lbs × 14
Set 4: 27.5 lbs × 11

Lying Leg Curl (Machine)
Set 1: 165 lbs × 14
Set 2: 165 lbs × 12
Set 3: 165 lbs × 12

Chest Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 14

Triceps Extension (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 17
Set 3: 65 lbs × 16
Set 4: 65 lbs × 11

Side Split (Stretch)
Set 1: 5 reps

with Strong
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Week 3 Session 1

Week 3 Session 1
Monday 27 Feb 2023, 14:30

Leg Press
Set 1: 470 lbs × 12
Set 2: 470 lbs × 11
Set 3: 470 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 22
Set 2: 17.5 lbs × 21
Set 3: 17.5 lbs × 19
Set 4: 17.5 lbs × 19

Squat (Barbell)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 9
Set 3: 315 lbs × 7

Wrist Roller
Set 1: 22.5 lbs × 3
Set 2: 22.5 lbs × 2
Set 3: 22.5 lbs × 2
Note: Flexion

Hanging Leg Raise
Set 1: 18 reps
Set 2: 17 reps
Set 3: 15 reps

with Strong
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Week 2 Session 6

Week 2 Session 6
Friday 24 Feb 2023, 14:53

Seated Row (Cable)
Set 1: 175 lbs × 15
Set 2: 175 lbs × 14
Set 3: 175 lbs × 13
Set 4: 175 lbs × 12

Lat Pulldown (Cable)
Set 1: 145 lbs × 14
Set 2: 145 lbs × 13
Set 3: 145 lbs × 12
Set 4: 145 lbs × 11
Note: Normal pronated grip.

Shrug (Dumbbell)
Set 1: 45 lbs × 90
Set 2: 45 lbs × 50
Note: Using plates. Staying light.

Side Split (Stretch)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Preacher Curl (Machine)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 13
Set 3: 70 lbs × 12
Set 4: 70 lbs × 10

Workout notes: Some modifications due to the neck issue.
with Strong
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Week 2 Session 5

Week 2 Session 5
Wednesday 22 Feb 2023, 14:58

Bench Press (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 13
Set 3: 85 lbs × 13
Set 4: 85 lbs × 10
Note: Strange right palm pain during final set. Cut short. Unknown origin.

Neck Lateral Flexion (Plate)
Set 1: 20 lbs × 0
Set 2: 20 lbs × 0
Set 3: 20 lbs × 0
Note: Skipped due to injury.

Good Morning (Smith)
Set 1: 255 lbs × 8
Set 2: 255 lbs × 8
Set 3: 255 lbs × 8

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 27
Set 2: 15 lbs × 26
Set 3: 15 lbs × 23
Set 4: 15 lbs × 21
Note: Thumb down hand position

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 5
Set 3: 223 lbs × 4
Set 4: 223 lbs × 11
Set 5: 223 lbs × 4
Set 6: 223 lbs × 3
Set 7: 223 lbs × 8
Note: 10-20+2x RP
Note: Rest pausing this isn't great.

Skullcrusher (Barbell)
Set 1: 85 lbs × 13
Set 2: 85 lbs × 13
Set 3: 85 lbs × 9
Note: No prebuilt 80lb ez bar. Bar weighs 32#, plus 45 total.
Note: Lot of tricep fatigue from chest press.

with Strong
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Week 2 Session 4

Week 2 Session 4
Monday 20 Feb 2023, 13:18

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

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16
Set 3: 20 lbs × 16
Set 4: 20 lbs × 15

Leg Extension (Machine)
Set 1: 200 lbs × 18
Set 2: 200 lbs × 7
Set 3: 200 lbs × 5
Set 4: 200 lbs × 16
Set 5: 200 lbs × 5
Set 6: 200 lbs × 4
Set 7: 200 lbs × 14
Set 8: 200 lbs × 4
Set 9: 200 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Note: From the feet.

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 4
Set 3: 15 lbs × 3
Set 4: 15 lbs × 3
Note: Extension

Neck Extension (Harness)
Set 1: 0 lbs × 29
Set 2: 0 lbs × 24
Set 3: 0 lbs × 20
Set 4: 0 lbs × 20
Note: Skip due to neck pain

Side Split (Stretch)
Set 1: 4 reps

with Strong
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Week 2 Session 3

Week 2 Session 3
Saturday 18 Feb 2023, 06:40

Pull Up
Set 1: (+75 lbs) × 9
Set 2: (+75 lbs) × 8
Set 3: (+75 lbs) × 6
Set 4: (+75 lbs) × 5

Copenhagen Raise
Set 1: (+45 lbs) × 18
Set 2: (+45 lbs) × 18
Set 3: (+45 lbs) × 17

Bent Over Row (Barbell)
Set 1: 205 lbs × 12
Set 2: 205 lbs × 10
Set 3: 205 lbs × 9
Set 4: 205 lbs × 8
Note: Improving posture.

Shrug (Smith Machine)
Set 1: 225 lbs × 24
Set 2: 225 lbs × 22
Set 3: 225 lbs × 21
Set 4: 225 lbs × 19

Bicep Curl (Barbell)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 10
Set 3: 90 lbs × 7
Set 4: 90 lbs × 1

Workout notes: Removed calf exercise due to injury.
with Strong
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Week 2 Session 2 Part 2

Week 2 Session 2 Part 2
Friday 17 Feb 2023, 13:14

Triceps Extension (Barbell)
Set 1: 60 lbs × 18
Set 2: 60 lbs × 17
Set 3: 60 lbs × 16
Set 4: 60 lbs × 14

Chest Fly (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 13
Set 4: 25 lbs × 13

with Strong
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Week 2 Session 2 Part 1

Week 2 Session 2
Thursday 16 Feb 2023, 14:41

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13
Set 4: 65 lbs × 12

Neck Lateral Flexion (Plate)
Set 1: 20 lbs × 24
Set 2: 20 lbs × 22
Set 3: 20 lbs × 19
Set 4: 20 lbs × 19

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 16
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 13
Set 4: 27.5 lbs × 11

Lying Leg Curl (Machine)
Set 1: 160 lbs × 14
Set 2: 160 lbs × 13
Set 3: 160 lbs × 12

with Strong
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Week 2 Session 1

Week 2 Session 1
Wednesday 15 Feb 2023, 14:31

Leg Press
Set 1: 460 lbs × 12
Set 2: 460 lbs × 11
Set 3: 460 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 21
Set 2: 17.5 lbs × 20
Set 3: 17.5 lbs × 19
Set 4: 17.5 lbs × 18

Squat (Barbell)
Set 1: 305 lbs × 10
Set 2: 305 lbs × 9
Set 3: 305 lbs × 8

Wrist Roller
Set 1: 22.5 lbs × 3
Set 2: 22.5 lbs × 3
Set 3: 22.5 lbs × 2
Note: Flexion

Neck Extension (Harness)
Set 1: 75 lbs × 28
Set 2: 75 lbs × 19
Set 3: 79 lbs × 20
Set 4: 79 lbs × 18
Note: Having trouble centering the weight and avoiding ear pain.
Note: 2x18kg =79#

Hanging Leg Raise
Set 1: 17 reps
Set 2: 16 reps
Set 3: 15 reps
Set 4: 13 reps

with Strong
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Week 1 Session 6

Week 1 Session 6
Tuesday 14 Feb 2023, 14:41

Standing Calf Raise (Machine)
Set 1: 0 lbs × 0
Note: Skipped due to injury.

Seated Row (Cable)
Set 1: 175 lbs × 14
Set 2: 175 lbs × 13
Set 3: 175 lbs × 12

Side Split (Stretch)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Lat Pulldown (Cable)
Set 1: 145 lbs × 13
Set 2: 145 lbs × 12
Set 3: 145 lbs × 12
Note: Normal pronated grip.

Shrug (Dumbbell)
Set 1: 95 lbs × 26
Set 2: 95 lbs × 25
Set 3: 95 lbs × 22

Preacher Curl (Machine)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 13
Set 3: 65 lbs × 12

with Strong
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Week 1 Session 5

Week 1 Session 5
Monday 13 Feb 2023, 14:13

Bench Press (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 14

Neck Lateral Flexion (Plate)
Set 1: 20 lbs × 23
Set 2: 20 lbs × 22
Set 3: 20 lbs × 18

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 26
Set 2: 15 lbs × 24
Set 3: 15 lbs × 22
Note: Thumb down hand position

Chest Press (Machine)
Set 1: 223 lbs × 12
Set 2: 223 lbs × 4
Set 3: 223 lbs × 3
Set 4: 223 lbs × 10
Set 5: 223 lbs × 3
Set 6: 223 lbs × 1
Note: 10-20+2x RP

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

Skullcrusher (Barbell)
Set 1: 78 lbs × 18
Set 2: 78 lbs × 16
Set 3: 78 lbs × 12
Note: No prebuilt 80lb ez bar. Bar weighs 32#, plus 45 total.

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

with Strong
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Week 1 Session 4

Week 1 Session 4
Sunday 12 Feb 2023, 07:05

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

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

Leg Extension (Machine)
Set 1: 200 lbs × 17
Set 2: 200 lbs × 6
Set 3: 200 lbs × 4
Set 4: 200 lbs × 15
Set 5: 200 lbs × 5
Set 6: 200 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 5 reps
Set 2: 5 reps
Note: From the feet.
Note: Feel slightly in right lower back. Probably from barbell rows.

Palms Down Wrist Curl
Set 1: 7.5 lbs × 19
Set 2: 7.5 lbs × 20
Set 3: 7.5 lbs × 16

Neck Extension (Harness)
Set 1: 72.5 lbs × 29
Set 2: 72.5 lbs × 24
Set 3: 72.5 lbs × 20

with Strong
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Week 1 Session 3

Week 1 Session 3
Friday 10 Feb 2023, 14:50

Calf Machine (Straight Leg)
Set 1: 0 lbs × 0
Note: Will start using rotary calf machine when injury heals.

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

Copenhagen Raise
Set 1: (+42.5 lbs) × 18
Set 2: (+42.5 lbs) × 17
Set 3: (+42.5 lbs) × 16

Bent Over Row (Barbell)
Set 1: 205 lbs × 11
Set 2: 205 lbs × 10
Set 3: 205 lbs × 9

Shrug (Smith Machine)
Set 1: 225 lbs × 23
Set 2: 225 lbs × 20
Set 3: 225 lbs × 20

Bicep Curl (Barbell)
Set 1: 90 lbs × 11
Set 2: 90 lbs × 9
Set 3: 90 lbs × 8

with Strong
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Week 1 Session 2

Week 1 Session 2
Thursday 9 Feb 2023, 15:16

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 14
Set 3: 27.5 lbs × 12

Neck Lateral Flexion (Plate)
Set 1: 20 lbs × 23
Set 2: 20 lbs × 22
Set 3: 20 lbs × 18

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

Chest Fly (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 14
Set 3: 25 lbs × 12

Triceps Extension (Barbell)
Set 1: 55 lbs × 18
Set 2: 55 lbs × 17
Set 3: 55 lbs × 15
Note: Incline bench 60 degrees

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

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Week 1 Session 1

Week 1 Session 1
Wednesday 8 Feb 2023, 15:09

Leg Press
Set 1: 450 lbs × 11
Set 2: 450 lbs × 10

Reverse Fly (Dumbbell)
Set 1: 15 lbs × 22
Set 2: 15 lbs × 21
Set 3: 15 lbs × 20

Squat (Barbell)
Set 1: 295 lbs × 10
Set 2: 295 lbs × 7

Wrist Roller
Set 1: 20 lbs × 3
Set 2: 20 lbs × 3
Set 3: 20 lbs × 3

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

Hanging Leg Raise
Set 1: 16 reps
Set 2: 15 reps
Set 3: 13 reps

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

Workout notes: Calf injury may require changes.
with Strong
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Neck Session

Evening Workout
Saturday 4 Feb 2023, 18:46

Neck Lateral Flexion (Plate)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 20
Set 3: 25 lbs × 20
Set 4: 25 lbs × 20

Neck Extension (Harness)
Set 1: 50 lbs × 40
Set 2: 70 lbs × 20
Set 3: 70 lbs × 5

Shrug (Dumbbell)
Set 1: 45 lbs × 80

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Week 4 Session 6

Week 4 Session 6
Wednesday 1 Feb 2023, 15:16

Seated Row (Cable)
Set 1: 170 lbs × 16
Set 2: 170 lbs × 15
Set 3: 170 lbs × 13
Set 4: 170 lbs × 12

Standing Calf Raise (Machine)
Set 1: 325 lbs × 19
Set 2: 325 lbs × 17
Set 3: 325 lbs × 15
Set 4: 325 lbs × 13

Lat Pulldown (Cable)
Set 1: 185 lbs × 13
Set 2: 185 lbs × 11
Set 3: 185 lbs × 11
Note: Neutral grip

Shrug (Dumbbell)
Set 1: 95 lbs × 26
Set 2: 95 lbs × 25
Set 3: 95 lbs × 23
Set 4: 95 lbs × 22

Preacher Curl (Machine)
Set 1: 65 lbs × 14
Set 2: 65 lbs × 13
Set 3: 65 lbs × 12
Set 4: 65 lbs × 11

Side Split (Stretch)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Note: Max width 6 foot lengths

Neck Lateral Flexion (Plate)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 16
Set 3: 25 lbs × 16

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