Week 4 Session 5

Week 4 Session 5
Sunday 30 Apr 2023, 06:31

Bench Press (Dumbbell)
Set 1: 85 lbs × 18
Set 2: 85 lbs × 16
Set 3: 85 lbs × 14
Set 4: 85 lbs × 12

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 22
Set 2: 5 lbs × 20
Set 3: 5 lbs × 19

Push Up
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 7
Set 2: 325 lbs × 7
Set 3: 325 lbs × 7

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 27
Set 2: 20 lbs × 24
Set 3: 20 lbs × 21
Set 4: 20 lbs × 16
Note: Thumb down hand position

Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 23
Set 2: 60 lbs × 20
Set 3: 65 lbs × 18
Set 4: 60 lbs × 17
Note: True weight

with Strong
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Week 4 Session 4

Week 4 Session 4
Friday 28 Apr 2023, 14:10

Leg Press
Set 1: 435 lbs × 10
Set 2: 435 lbs × 10
Set 3: 435 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 19
Set 3: 25 lbs × 20

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 18
Set 2: 22.5 lbs × 18
Set 3: 22.5 lbs × 16

Wrist Roller
Set 1: 22.5 lbs × 4
Set 2: 22.5 lbs × 4
Set 3: 22.5 lbs × 4
Set 4: 22.5 lbs × 3
Note: Extension

Leg Extension (Machine)
Set 1: 220 lbs × 19
Set 2: 220 lbs × 8
Set 3: 220 lbs × 6
Set 4: 220 lbs × 13
Set 5: 220 lbs × 5
Set 6: 220 lbs × 4
Set 7: 220 lbs × 12
Set 8: 220 lbs × 4
Set 9: 220 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Note: From knees

with Strong
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Week 4 Session 3

Week 4 Session 3
Thursday 27 Apr 2023, 14:06

Pull Up
Set 1: (+80 lbs) × 8 @ 10.0
Set 2: (+80 lbs) × 6 @ 10.0
Set 3: (+70 lbs) × 7
Set 4: (+70 lbs) × 5

Calf Press on Seated Leg Press
Set 1: 240 lbs × 19
Set 2: 240 lbs × 18
Set 3: 240 lbs × 18
Set 4: 240 lbs × 18
Note: With yoga block for ROM

Shrug (Barbell)
Set 1: 195 lbs × 27
Set 2: 195 lbs × 25
Set 3: 195 lbs × 22
Set 4: 195 lbs × 21

Bent Over Row (Barbell)
Set 1: 205 lbs × 14
Set 2: 205 lbs × 13
Set 3: 205 lbs × 10
Set 4: 205 lbs × 8
Note: Improving posture.

Bicep Curl (Cable)
Set 1: 50 lbs × 17
Set 2: 50 lbs × 16
Set 3: 50 lbs × 14
Set 4: 50 lbs × 12
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM

Copenhagen Raise
Set 1: (+50 lbs) × 18
Set 2: (+50 lbs) × 17

with Strong
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Week 4 Session 2

Week 4 Session 2
Wednesday 26 Apr 2023, 15:16

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 14
Set 3: 70 lbs × 12
Set 4: 70 lbs × 10
Note: 30⁰

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 21
Set 2: 5 lbs × 20

Lying Leg Curl (Machine)
Set 1: 170 lbs × 15
Set 2: 170 lbs × 14
Set 3: 170 lbs × 11

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 18
Set 3: 27.5 lbs × 15
Set 4: 27.5 lbs × 13

Chest Fly (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 17
Set 3: 27.5 lbs × 16
Set 4: 27.5 lbs × 13
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 19
Set 3: 65 lbs × 17
Set 4: 65 lbs × 15
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/C90bMl6dkzb 

Week 4 Session 1

Week 4 Session 1
Tuesday 25 Apr 2023, 16:14

Leg Press
Set 1: 490 lbs × 12
Set 2: 490 lbs × 10
Set 3: 490 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 22
Set 2: 20 lbs × 20
Set 3: 20 lbs × 16

Neck Extension (Plate)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 19
Set 3: 25 lbs × 16

Squat (Barbell)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 8

Hanging Leg Raise
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Set 4: 12 reps

Wrist Roller
Set 1: 24 lbs × 3
Set 2: 24 lbs × 2
Set 3: 24 lbs × 2
Note: Flexion

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

Week 3 Session 6

Week 3 Session 6
Wednesday 19 Apr 2023, 15:33

Seated Row (Cable)
Set 1: 190 lbs × 14
Set 2: 190 lbs × 12
Set 3: 190 lbs × 10
Set 4: 190 lbs × 8

Standing Calf Raise (Machine)
Set 1: 330 lbs × 19
Set 2: 330 lbs × 16
Set 3: 330 lbs × 15

Shrug (Dumbbell)
Set 1: 95 lbs × 28
Set 2: 95 lbs × 27
Set 3: 95 lbs × 22
Set 4: 95 lbs × 18
Note: Pause at bottom

Lat Pulldown (Cable)
Set 1: 165 lbs × 13
Set 2: 165 lbs × 12
Set 3: 165 lbs × 10
Set 4: 165 lbs × 9
Note: Normal pronated grip.

with Strong
https://strong.app.link/dYNTqjgz8yb 

Week 3 Session 5

Week 3 Session 5
Tuesday 18 Apr 2023, 15:08

Bench Press (Dumbbell)
Set 1: 85 lbs × 17
Set 2: 85 lbs × 15
Set 3: 85 lbs × 13
Set 4: 85 lbs × 11

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 20
Set 2: 5 lbs × 19

Push Up
Set 1: 14 reps
Set 2: 15 reps
Set 3: 14 reps
Note: Deficit, pause

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 26
Set 2: 20 lbs × 23
Set 3: 20 lbs × 20
Set 4: 20 lbs × 15
Note: Thumb down hand position

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 55 lbs × 23
Set 2: 55 lbs × 20
Set 3: 55 lbs × 18
Note: True weight

with Strong
https://strong.app.link/yqHDCDxV6yb 

Week 3 Session 4

Week 3 Session 4
Monday 17 Apr 2023, 15:11

Leg Press
Set 1: 425 lbs × 10
Set 2: 425 lbs × 10
Set 3: 425 lbs × 9
Note: 2 second pause

Neck Extension (Plate)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 19
Set 3: 25 lbs × 18

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 17
Set 2: 22.5 lbs × 17
Set 3: 22.5 lbs × 15

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 4
Set 3: 20 lbs × 4
Set 4: 20 lbs × 3
Note: Extension

Leg Extension (Machine)
Set 1: 215 lbs × 19
Set 2: 215 lbs × 8
Set 3: 215 lbs × 6
Set 4: 215 lbs × 13
Set 5: 215 lbs × 5
Set 6: 215 lbs × 4
Set 7: 215 lbs × 12
Set 8: 215 lbs × 4
Set 9: 215 lbs × 3
Note: 10-20+2 rest pauses

Ab Wheel
Set 1: 7 reps
Set 2: 6 reps
Note: From the feet.

with Strong
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Week 3 Session 3

Week 3 Session 3
Saturday 15 Apr 2023, 06:55

Pull Up
Set 1: (+80 lbs) × 8 @ 10.0
Set 2: (+80 lbs) × 8 @ 10.0
Set 3: (+80 lbs) × 7
Set 4: (+80 lbs) × 5
Note: 8.75

Calf Press on Seated Leg Press
Set 1: 220 lbs × 20
Set 2: 220 lbs × 19
Set 3: 220 lbs × 19
Note: With yoga block for ROM

Bent Over Row (Barbell)
Set 1: 205 lbs × 13
Set 2: 205 lbs × 12
Set 3: 205 lbs × 10
Note: Improving posture.

Shrug (Barbell)
Set 1: 185 lbs × 27
Set 2: 185 lbs × 25
Set 3: 185 lbs × 22

Bicep Curl (Cable)
Set 1: 47 lbs × 17
Set 2: 47 lbs × 16
Set 3: 47 lbs × 15
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM

Copenhagen Raise
Set 1: (+47.5 lbs) × 19
Set 2: (+47.5 lbs) × 18

with Strong
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Week 3 Session 2

Week 3 Session 2
Friday 14 Apr 2023, 14:51

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 13
Set 3: 70 lbs × 12
Set 4: 70 lbs × 9
Note: 30⁰

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 19
Set 2: 5 lbs × 17

Lying Leg Curl (Machine)
Set 1: 170 lbs × 14
Set 2: 170 lbs × 13
Set 3: 170 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 18
Set 2: 27.5 lbs × 17
Set 3: 27.5 lbs × 14
Set 4: 27.5 lbs × 12

Triceps Extension (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 18
Set 3: 65 lbs × 16
Set 4: 65 lbs × 14
Note: 60⁰ incline with EZ bar

Chest Fly (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16
Set 4: 25 lbs × 14
Note: 2 second pause

with Strong
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Week 3 Session 1

Week 3 Session 1
Thursday 13 Apr 2023, 12:56

Leg Press
Set 1: 480 lbs × 12
Set 2: 480 lbs × 10
Set 3: 480 lbs × 9

Reverse Fly (Dumbbell)
Set 1: 17.5 lbs × 23
Set 2: 17.5 lbs × 22
Set 3: 17.5 lbs × 18

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

Neck Extension (Plate)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 18
Set 3: 25 lbs × 17
Note: Using Strong Neck because of cauliflower ear.

Hanging Leg Raise
Set 1: 17 reps
Set 2: 16 reps
Set 3: 15 reps
Set 4: 11 reps

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 3
Set 3: 20 lbs × 3
Note: Flexion

with Strong
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Week 2 Session 6

Week 2 Session 6
Wednesday 12 Apr 2023, 14:36

Seated Row (Cable)
Set 1: 180 lbs × 16
Set 2: 180 lbs × 14
Set 3: 180 lbs × 12
Set 4: 180 lbs × 9

Standing Calf Raise (Machine)
Set 1: 320 lbs × 19
Set 2: 320 lbs × 17
Set 3: 320 lbs × 15

Shrug (Dumbbell)
Set 1: 95 lbs × 27
Set 2: 95 lbs × 26
Set 3: 95 lbs × 21
Set 4: 95 lbs × 16
Note: Pause at bottom

Lat Pulldown (Cable)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10
Set 4: 165 lbs × 8
Note: Normal pronated grip.

Preacher Curl (Machine)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 12
Set 3: 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 2 Session 5

Week 2 Session 5
Monday 10 Apr 2023, 14:59

Bench Press (Dumbbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 14
Set 3: 85 lbs × 12
Set 4: 85 lbs × 10

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 16
Set 2: 5 lbs × 16

Push Up
Set 1: 14 reps
Set 2: 14 reps
Set 3: 12 reps
Note: Deficit, pause

Lateral Raise (Dumbbell)
Set 1: 17.5 lbs × 28
Set 2: 17.5 lbs × 26
Set 3: 17.5 lbs × 24
Set 4: 17.5 lbs × 18
Note: Thumb down hand position

Stiff Leg Deadlift (Barbell)
Set 1: 295 lbs × 6
Set 2: 295 lbs × 6
Set 3: 295 lbs × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 50 lbs × 23
Set 2: 50 lbs × 20
Set 3: 50 lbs × 18
Note: True weight

with Strong
https://strong.app.link/TC9oJIbDTyb 

Week 2 Session 4

Week 2 Session 4
Sunday 9 Apr 2023, 06:40

Leg Press
Set 1: 415 lbs × 10
Set 2: 415 lbs × 10
Set 3: 415 lbs × 9
Note: 2 second pause

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 18
Set 3: 20 lbs × 15

Neck Extension (Plate)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 18
Set 3: 20 lbs × 18

Leg Extension (Machine)
Set 1: 210 lbs × 19
Set 2: 210 lbs × 9
Set 3: 210 lbs × 6
Set 4: 210 lbs × 15
Set 5: 210 lbs × 6
Set 6: 210 lbs × 4
Set 7: 210 lbs × 12
Set 8: 210 lbs × 3
Set 9: 210 lbs × 3
Note: 10-20+2 rest pauses

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

Ab Wheel
Set 1: 6 reps
Set 2: 6 reps
Set 3: 4 reps
Note: From the feet.

with Strong
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Week 2 Session 3

Week 2 Session 3
Saturday 8 Apr 2023, 06:05

Pull Up
Set 1: (+80 lbs) × 8
Set 2: (+80 lbs) × 7
Set 3: (+80 lbs) × 6
Set 4: (+80 lbs) × 4

Calf Press on Seated Leg Press
Set 1: 220 lbs × 17
Set 2: 220 lbs × 17
Set 3: 220 lbs × 17
Note: With yoga block for ROM

Bent Over Row (Barbell)
Set 1: 205 lbs × 12
Set 2: 205 lbs × 11
Set 3: 205 lbs × 10
Note: Improving posture.

Copenhagen Raise
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 20

Shrug (Barbell)
Set 1: 185 lbs × 25
Set 2: 185 lbs × 22
Set 3: 185 lbs × 20

Bicep Curl (Cable)
Set 1: 47 lbs × 15
Set 2: 47 lbs × 15
Set 3: 47 lbs × 15
Note: Denoting true weight.
Note: Hammer grip with rope

with Strong
https://strong.app.link/Qf2ULAEIPyb 

Week 2 Session 2

Week 2 Session 2
Friday 7 Apr 2023, 15:02

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 13
Set 3: 70 lbs × 11
Set 4: 70 lbs × 9
Note: 30⁰

Lying Leg Curl (Machine)
Set 1: 170 lbs × 13
Set 2: 170 lbs × 12
Set 3: 170 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 16
Set 3: 27.5 lbs × 13
Set 4: 27.5 lbs × 11

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 15
Set 2: 5 lbs × 15

Chest Fly (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 13
Note: 2 second pause

Triceps Extension (Barbell)
Set 1: 65 lbs × 19
Set 2: 65 lbs × 17
Set 3: 65 lbs × 15
Set 4: 65 lbs × 13
Note: 60⁰ incline with EZ bar

with Strong
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Week 2 Session 1

Week 2 Session 1
Thursday 6 Apr 2023, 13:39

Leg Press
Set 1: 470 lbs × 11
Set 2: 470 lbs × 10
Set 3: 470 lbs × 9

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

Squat (Barbell)
Set 1: 295 lbs × 9
Set 2: 295 lbs × 7

Wrist Roller
Set 1: 20 lbs × 4
Set 2: 20 lbs × 3
Set 3: 20 lbs × 2
Note: Flexion
Note: Set 1 3.5

Neck Extension (Plate)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Note: Using Strong Neck because of cauliflower ear.

Hanging Leg Raise
Set 1: 16 reps
Set 2: 15 reps
Set 3: 12 reps

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