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
https://strong.app.link/0kSHjz7m1yb
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
https://strong.app.link/0kSHjz7m1yb
