Week 2 Session 5

Week 2 Session 5
Wednesday 31 May 2023, 15:33

Bench Press (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 19
Set 2: 10 lbs × 18
Set 3: 10 lbs × 18

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 18
Set 3: 22.5 lbs × 16
Set 4: 22.5 lbs × 15
Note: Working on "scraping the sides up" as a cue

Push Up
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 7
Set 2: 335 lbs × 7
Set 3: 335 lbs × 54

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12
Set 4: 90 lbs × 9
Note: True weight

with Strong
https://strong.app.link/mOz3cr1lgAb 

Week 2 Session 4

Week 2 Session 4
Tuesday 30 May 2023, 14:50

Leg Press
Set 1: 440 lbs × 10
Set 2: 440 lbs × 9
Set 3: 440 lbs × 9
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 23
Set 2: 30 lbs × 20
Set 3: 30 lbs × 17

Bicep Curl (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 13
Set 3: 30 lbs × 11
Set 4: 30 lbs × 9
Note: Starting neutral and supinating

Leg Extension (Machine)
Set 1: 230 lbs × 20
Set 2: 230 lbs × 9
Set 3: 230 lbs × 6
Set 4: 230 lbs × 14
Set 5: 230 lbs × 6
Set 6: 230 lbs × 5
Set 7: 230 lbs × 10
Set 8: 230 lbs × 5
Set 9: 230 lbs × 4
Note: 10-20+2 rest pauses

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 17
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 12

Wrist Roller
Set 1: 35 lbs × 2
Set 2: 35 lbs × 2
Set 3: 35 lbs × 1
Set 4: 35 lbs × 1
Note: Extension

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

Week 2 Session 3 Alternate

Week 2 Session 3
Saturday 27 May 2023, 15:38

Standing Calf Raise (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 18
Set 3: 30 lbs × 16

Pull Up
Set 1: 14 reps
Set 2: 13 reps
Set 3: 12 reps

Shrug (Smith Machine)
Set 1: 225 lbs × 27
Set 2: 225 lbs × 22
Set 3: 225 lbs × 20

Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Hanging Leg Raise
Set 1: 16 reps
Set 2: 14 reps
Set 3: 13 reps
Note: With brief pause at top position, 90⁰

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

Workout notes: California apartment substitutions
with Strong
https://strong.app.link/JjRx53JheAb 

Week 2 Session 2

Week 2 Session 2
Wednesday 24 May 2023, 16:09

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 12
Set 2: 75 lbs × 13
Set 3: 75 lbs × 10
Set 4: 75 lbs × 8
Note: 30⁰
Note: Lot of dumb stressful shit at work probably fucked my reps in set 1. Or I didn't warm up right.

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 18
Set 2: 10 lbs × 17
Set 3: 10 lbs × 17

Lying Leg Curl (Machine)
Set 1: 180 lbs × 16
Set 2: 180 lbs × 13
Set 3: 180 lbs × 11
Set 4: 180 lbs × 8

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 14
Set 3: 30 lbs × 12
Set 4: 30 lbs × 10

Chest Fly (Dumbbell)
Set 1: 32.5 lbs × 17
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 14
Set 4: 32.5 lbs × 11
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 70 lbs × 19
Set 2: 70 lbs × 17
Set 3: 70 lbs × 17
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/qd4cWcoL4zb 

Week 2 Session 1

Week 2 Session 1
Monday 22 May 2023, 14:54

Leg Press
Set 1: 490 lbs × 12
Set 2: 490 lbs × 10
Set 3: 490 lbs × 8

Neck Extension (Plate)
Set 1: 30 lbs × 22
Set 2: 30 lbs × 18
Set 3: 30 lbs × 15

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 19

Squat (Barbell)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 7
Set 3: 225 lbs × 10
Note: Add drop set after

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 25
Set 2: 25 lbs × 21
Set 3: 25 lbs × 18

Bicep Curl (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 12
Set 4: 60 lbs × 10
Note: EZ bar attachment

with Strong
https://strong.app.link/RmDA66Uk1zb 

Week 1 Session 6

Week 1 Session 6
Saturday 20 May 2023, 22:59

Standing Calf Raise (Machine)
Set 1: 340 lbs × 18
Set 2: 340 lbs × 15
Set 3: 340 lbs × 14

Bent Over One Arm Row (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13

Cable Crossover
Set 1: 27 lbs × 17
Set 2: 33 lbs × 15
Set 3: 33 lbs × 14
Note: Slight pause at stretched position

Lat Pulldown (Cable)
Set 1: 165 lbs × 14
Set 2: 165 lbs × 12
Set 3: 165 lbs × 10
Note: Normal pronated grip.

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13

Cable Crunch
Set 1: 80 lbs × 25
Set 2: 80 lbs × 20
Set 3: 80 lbs × 15
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Workout notes: make sure to wear proper shoes for calf raise
with Strong
https://strong.app.link/0wSfKlE5Yzb 

Week 1 Session 5

Week 1 Session 5
Saturday 20 May 2023, 06:26

Bench Press (Dumbbell)
Set 1: 50 lbs × 18
Set 2: 50 lbs × 17
Set 3: 50 lbs × 16
Note: Slow eccentric with pause

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 17
Set 2: 10 lbs × 16
Set 3: 10 lbs × 15

Push Up
Set 1: 18 reps
Set 2: 17 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 0
Set 2: 315 lbs × 0
Note: Skip, lower back pain

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 17
Set 3: 25 lbs × 15
Note: Working on "scraping the sides up" as a cue
Note: Wanted to use 22.5 but only 5 lb increments at home

Triceps Pushdown (Cable - Straight Bar)
Set 1: 80 lbs × 18
Set 2: 80 lbs × 17
Set 3: 80 lbs × 10
Note: True weight
Note: Different attachment and felt heavier. Straight bar bothering wrist.

Workout notes: gym was not open so had to use apartment gym
with Strong
https://strong.app.link/cSMrTiHoXzb 

Week 1 Session 4

Week 1 Session 4
Thursday 18 May 2023, 15:33

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

Neck Extension (Plate)
Set 1: 30 lbs × 21
Set 2: 30 lbs × 18

Leg Extension (Machine)
Set 1: 230 lbs × 19
Set 2: 230 lbs × 8
Set 3: 230 lbs × 5
Set 4: 230 lbs × 13
Set 5: 230 lbs × 6
Set 6: 230 lbs × 4
Note: 10-20+2 rest pauses

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 16
Set 2: 27.5 lbs × 15
Note: Maybe too heavy?

Bicep Curl (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 13
Set 3: 27.5 lbs × 11
Note: Starting neutral and supinating

Wrist Roller
Set 1: 27.5 lbs × 2
Set 2: 27.5 lbs × 2
Set 3: 27.5 lbs × 2
Note: Extension
Note: Going slower with control

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

Week 1 Session 3

Week 1 Session 3
Wednesday 17 May 2023, 15:35

Calf Press on Seated Leg Press
Set 1: 260 lbs × 17
Set 2: 260 lbs × 16
Set 3: 260 lbs × 14
Note: With yoga block for ROM

High Row (Machine)
Set 1: 140 lbs × 14
Set 2: 140 lbs × 14
Set 3: 140 lbs × 14

Shrug (Barbell)
Set 1: 205 lbs × 25
Set 2: 205 lbs × 24
Set 3: 205 lbs × 20

Chest-Supported Row (Machine)
Set 1: 135 lbs × 11
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9

Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 12 reps
Note: With brief pause at top position, 90⁰

Copenhagen Raise
Set 1: (+50 lbs) × 17
Set 2: (+50 lbs) × 16

with Strong
https://strong.app.link/XnyBF1k4Szb 

Week 1 Session 2

Week 1 Session 2
Tuesday 16 May 2023, 14:59

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 9
Note: 30⁰

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

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12

Lying Leg Curl (Machine)
Set 1: 180 lbs × 15
Set 2: 180 lbs × 13
Set 3: 180 lbs × 10

Chest Fly (Dumbbell)
Set 1: 30 lbs × 18
Set 2: 30 lbs × 17
Set 3: 30 lbs × 15
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 70 lbs × 18
Set 2: 70 lbs × 17
Set 3: 70 lbs × 17
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/oEpxTh2nRzb 

Week 1 Session 1

Week 1 Session 1
Monday 15 May 2023, 14:24

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

Neck Extension (Plate)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 18

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 21
Set 2: 22.5 lbs × 18

Squat (Barbell)
Set 1: 305 lbs × 10

Bicep Curl (Cable)
Set 1: 57 lbs × 16
Set 2: 57 lbs × 14
Set 3: 57 lbs × 13
Note: EZ bar attachment

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 25
Set 2: 25 lbs × 20

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

Week 5 Session 5

Week 5 Session 5
Monday 8 May 2023, 14:30

Bench Press (Dumbbell)
Set 1: 85 lbs × 20
Set 2: 85 lbs × 17
Set 3: 85 lbs × 15
Set 4: 85 lbs × 13

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 24
Set 2: 5 lbs × 22
Set 3: 5 lbs × 20

Push Up
Set 1: 17 reps
Set 2: 16 reps
Set 3: 15 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 7
Set 2: 335 lbs × 7
Set 3: 335 lbs × 7

Lateral Raise (Dumbbell)
Set 1: 22.5 lbs × 24
Set 2: 22.5 lbs × 22
Set 3: 22.5 lbs × 20
Set 4: 22.5 lbs × 17
Note: Thumb down hand position

Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lbs × 23
Set 2: 70 lbs × 20
Set 3: 70 lbs × 18
Set 4: 70 lbs × 16
Note: True weight

with Strong
https://strong.app.link/AiWLLZt7Dzb 

Week 5 Session 4

Week 5 Session 4
Sunday 7 May 2023, 07:19

Leg Press
Set 1: 445 lbs × 10
Set 2: 445 lbs × 9
Set 3: 445 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 22
Set 3: 25 lbs × 22

Leg Extension (Machine)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 8
Set 3: 225 lbs × 6
Set 4: 225 lbs × 14
Set 5: 225 lbs × 6
Set 6: 225 lbs × 4
Set 7: 225 lbs × 13
Set 8: 225 lbs × 3
Set 9: 225 lbs × 3
Note: 10-20+2 rest pauses

Reverse Fly (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15

Wrist Roller
Set 1: 25 lbs × 4
Set 2: 25 lbs × 4
Set 3: 25 lbs × 3
Set 4: 25 lbs × 2
Note: Extension

Ab Wheel
Set 1: 0 reps
Set 2: 0 reps
Note: Skip

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

Week 5 Session 3

Week 5 Session 3
Friday 5 May 2023, 14:23

Pull Up
Set 1: (+80 lbs) × 9
Set 2: (+80 lbs) × 7
Set 3: (+70 lbs) × 6
Set 4: (+70 lbs) × 5

Shrug (Barbell)
Set 1: 205 lbs × 27
Set 2: 205 lbs × 25
Set 3: 205 lbs × 22
Set 4: 205 lbs × 21

Copenhagen Raise
Set 1: (+50 lbs) × 19
Set 2: (+50 lbs) × 18

Calf Press on Seated Leg Press
Set 1: 240 lbs × 21
Set 2: 240 lbs × 19
Set 3: 240 lbs × 19
Set 4: 240 lbs × 19
Note: With yoga block for ROM

Bent Over Row (Barbell)
Set 1: 205 lbs × 15
Set 2: 205 lbs × 14
Set 3: 205 lbs × 12
Set 4: 205 lbs × 10
Note: Improving posture.

Bicep Curl (Cable)
Set 1: 55 lbs × 17
Set 2: 55 lbs × 16
Set 3: 55 lbs × 14
Set 4: 55 lbs × 12
Note: Denoting true weight.
Note: Hammer grip with rope. Standing on a 45# for better ROM

with Strong
https://strong.app.link/4SeiKke9yzb 

Week 5 Session 2

Week 5 Session 2
Thursday 4 May 2023, 15:48

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 17 @ 10.0
Set 2: 70 lbs × 11
Set 3: 70 lbs × 12
Set 4: 70 lbs × 11
Note: 30⁰
Note: Not enough rest for second set.

Neck Lateral Flexion (Plate)
Set 1: 5 lbs × 23
Set 2: 5 lbs × 21

Lying Leg Curl (Machine)
Set 1: 170 lbs × 16
Set 2: 170 lbs × 15
Set 3: 170 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 21
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 16
Set 4: 27.5 lbs × 14

Chest Fly (Dumbbell)
Set 1: 27.5 lbs × 21
Set 2: 27.5 lbs × 18
Set 3: 27.5 lbs × 16
Set 4: 27.5 lbs × 14
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 20
Set 3: 65 lbs × 17
Set 4: 65 lbs × 16
Note: 60⁰ incline with EZ bar

with Strong
https://strong.app.link/rVU9PNtwxzb 

Week 5 Session 1

Week 5 Session 1
Wednesday 3 May 2023, 14:41

Leg Press
Set 1: 500 lbs × 12
Set 2: 500 lbs × 10
Set 3: 500 lbs × 9

Neck Extension (Plate)
Set 1: 25 lbs × 22
Set 2: 25 lbs × 21
Set 3: 25 lbs × 20

Reverse Fly (Dumbbell)
Set 1: 20 lbs × 23
Set 2: 20 lbs × 20
Set 3: 20 lbs × 17

Squat (Barbell)
Set 1: 325 lbs × 10
Set 2: 325 lbs × 8

Hanging Leg Raise
Set 1: 19 reps
Set 2: 17 reps
Set 3: 16 reps
Set 4: 12 reps

Wrist Roller
Set 1: 25 lbs × 3
Note: Flexion

with Strong
https://strong.app.link/ka0L9G9Mvzb 

Week 4 Session 6

Week 4 Session 6
Monday 1 May 2023, 14:34

Standing Calf Raise (Machine)
Set 1: 340 lbs × 18
Set 2: 340 lbs × 15
Set 3: 340 lbs × 15
Set 4: 340 lbs × 12

Seated Row (Cable)
Set 1: 190 lbs × 15
Set 2: 190 lbs × 13
Set 3: 190 lbs × 11
Set 4: 190 lbs × 9
Note: Getting very hard

Shrug (Dumbbell)
Set 1: 95 lbs × 29
Set 2: 95 lbs × 28
Set 3: 95 lbs × 23
Set 4: 95 lbs × 19
Note: Pause at bottom

Lat Pulldown (Cable)
Set 1: 165 lbs × 14
Set 2: 165 lbs × 13
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10
Note: Normal pronated grip.

Preacher Curl (Machine)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 12
Set 3: 75 lbs × 8

with Strong
https://strong.app.link/GAznsJ8vszb