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
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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
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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
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Week 1 Session 3

Week 1 Session 3
Thursday 23 Mar 2023, 14:43

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

Calf Press on Seated Leg Press
Set 1: 220 lbs × 15
Set 2: 220 lbs × 15

Bent Over Row (Barbell)
Set 1: 205 lbs × 11
Set 2: 205 lbs × 10
Set 3: 205 lbs × 10
Note: Improving posture.

Shrug (Barbell)
Set 1: 185 lbs × 23
Set 2: 185 lbs × 20

Bicep Curl (Cable)
Set 1: 45 lbs × 15
Set 2: 45 lbs × 15
Note: Denoting true weight.

Copenhagen Raise
Set 1: (+45 lbs) × 19
Set 2: (+45 lbs) × 19

with Strong
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Week 1 Session 2

Week 1 Session 2
Wednesday 22 Mar 2023, 14:21

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 12
Set 3: 70 lbs × 10
Note: 30⁰

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 16
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 12

Lying Leg Curl (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 11

Chest Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14
Note: 2 second pause

Triceps Extension (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 17
Set 3: 65 lbs × 14
Note: 60⁰ incline with EZ bar

Side Split (Stretch)
Set 1: 5 reps

Neck Lateral Flexion (Plate)
Set 1: 2.5 lbs × 15
Set 2: 2.5 lbs × 10

with Strong
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Week 1 Session 1

Week 1 Session 1
Monday 20 Mar 2023, 15:18

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

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

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 275 lbs × 5

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

Neck Extension (Plate)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Note: Using plate because of cauliflower ear.

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

with Strong
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Week 3 Session 6

Week 3 Session 6
Monday 6 Mar 2023, 14:53

Seated Row (Cable)
Set 1: 175 lbs × 17
Set 2: 175 lbs × 15
Set 3: 175 lbs × 14
Set 4: 175 lbs × 13

Shrug (Dumbbell)
Set 1: 45 lbs × 40
Set 2: 45 lbs × 40
Set 3: 45 lbs × 35
Note: Using plates. Staying light.

Lat Pulldown (Cable)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 11
Set 3: 160 lbs × 10
Set 4: 160 lbs × 9
Note: Normal pronated grip.

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

Preacher Curl (Machine)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 13
Set 3: 75 lbs × 11
Set 4: 75 lbs × 10

with Strong
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Week 3 Session 5

Week 3 Session 5
Saturday 4 Mar 2023, 07:36

Bench Press (Dumbbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 14
Set 3: 85 lbs × 13
Set 4: 85 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 15 lbs × 28
Set 2: 15 lbs × 27
Set 3: 15 lbs × 24
Set 4: 15 lbs × 22
Note: Thumb down hand position

Good Morning (Smith)
Set 1: 265 lbs × 8
Set 2: 265 lbs × 8
Set 3: 265 lbs × 8

Skullcrusher (Barbell)
Set 1: 85 lbs × 14
Set 2: 85 lbs × 13
Set 3: 85 lbs × 12
Note: No prebuilt 80lb ez bar. Bar weighs 32#, plus 45 total.

with Strong
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Week 3 Session 4

Week 3 Session 4
Friday 3 Mar 2023, 15:13

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 10
Set 3: 405 lbs × 10
Note: 2 second pause

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Set 4: 20 lbs × 16

Leg Extension (Machine)
Set 1: 205 lbs × 18
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7
Set 4: 205 lbs × 16
Set 5: 205 lbs × 5
Set 6: 205 lbs × 4
Set 7: 205 lbs × 14
Set 8: 205 lbs × 4
Set 9: 205 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: From the feet.

Wrist Roller
Set 1: 17.5 lbs × 3
Set 2: 17.5 lbs × 3
Set 3: 17.5 lbs × 3
Set 4: 17.5 lbs × 3
Note: Extension

with Strong
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Week 3 Session 3

Week 3 Session 3
Wednesday 1 Mar 2023, 14:43

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

Copenhagen Raise
Set 1: (+45 lbs) × 19
Set 2: (+45 lbs) × 19
Set 3: (+45 lbs) × 18

Bent Over Row (Barbell)
Set 1: 205 lbs × 13
Set 2: 205 lbs × 11
Set 3: 205 lbs × 10
Set 4: 205 lbs × 9
Note: Improving posture.

Bicep Curl (Barbell)
Set 1: 90 lbs × 13
Set 2: 90 lbs × 10
Set 3: 90 lbs × 7

Shrug (Dumbbell)
Set 1: 45 lbs × 40
Set 2: 45 lbs × 30
Note: Light with plates

Workout notes: Removed calf exercise due to injury.
with Strong
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