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
https://strong.app.link/PnSdIu5xmxb
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
https://strong.app.link/PnSdIu5xmxb
