Week 4 Session 6

Week 4 Session 6
Saturday 24 Jun 2023, 07:40

Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 16
Set 2: 80 lbs × 15
Set 3: 80 lbs × 14
Set 4: 80 lbs × 13

Standing Calf Raise (Machine)
Set 1: 360 lbs × 20
Set 2: 360 lbs × 16
Set 3: 360 lbs × 15
Set 4: 360 lbs × 12

Cable Crunch
Set 1: 87.5 lbs × 24
Set 2: 90 lbs × 20
Set 3: 90 lbs × 15
Set 4: 90 lbs × 12
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Lat Pulldown (Cable)
Set 1: 175 lbs × 15
Note: Normal pronated grip.
Note: Strained something in right trap/neck. Was already bothering me from guillotine escapes yesterday.

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 0
Set 2: 90 lbs × 0
Set 3: 90 lbs × 0
Set 4: 90 lbs × 0
Note: Skip

Cable Crossover
Set 1: 33 lbs × 0
Set 2: 33 lbs × 0
Set 3: 33 lbs × 0
Set 4: 33 lbs × 0
Note: Slight pause at stretched position
Note: Skip

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Week 4 Session 5

Week 4 Session 5
Thursday 22 Jun 2023, 13:56

Bench Press (Dumbbell)
Set 1: 90 lbs × 19
Set 2: 90 lbs × 16
Set 3: 90 lbs × 14
Set 4: 90 lbs × 11

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 22
Set 2: 10 lbs × 21
Set 3: 10 lbs × 21

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16
Set 4: 25 lbs × 13
Note: Working on "scraping the sides up" as a cue with bent wrists

Push Up
Set 1: 21 reps
Set 2: 20 reps
Set 3: 15 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 7
Set 2: 355 lbs × 7
Set 3: 355 lbs × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 92.5 lbs × 0
Set 2: 92.5 lbs × 0
Set 3: 92.5 lbs × 0
Set 4: 92.5 lbs × 0
Note: True weight
Note: Skipped

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Week 4 Session 4

Week 4 Session 4
Wednesday 21 Jun 2023, 15:28

Leg Press
Set 1: 460 lbs × 10
Set 2: 460 lbs × 9
Set 3: 460 lbs × 7
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 27
Set 2: 30 lbs × 23
Set 3: 30 lbs × 20
Set 4: 30 lbs × 16

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 18
Set 2: 27.5 lbs × 16
Set 3: 27.5 lbs × 12

Leg Extension (Machine)
Set 1: 240 lbs × 21
Set 2: 240 lbs × 9
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Set 7: 240 lbs × 11
Set 8: 240 lbs × 6
Set 9: 240 lbs × 4
Note: 10-20+2 rest pauses

Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 15
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 11
Set 4: 32.5 lbs × 9
Note: Starting neutral and supinating

Wrist Roller
Set 1: 40 lbs × 0
Set 2: 40 lbs × 0
Set 3: 40 lbs × 0
Set 4: 40 lbs × 0
Note: Extension
Note: May have to skip because of right ring finger injury

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Week 4 Session 3

Week 4 Session 3
Monday 19 Jun 2023, 14:44

Calf Press on Seated Leg Press
Set 1: 260 lbs × 20
Set 2: 260 lbs × 18
Set 3: 260 lbs × 16
Set 4: 260 lbs × 16
Note: With yoga block for ROM

High Row (Machine)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 15
Set 3: 160 lbs × 14
Set 4: 160 lbs × 13
Note: Seat at 5.

Hanging Leg Raise
Set 1: 18 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 13 reps
Note: With brief pause at top position, 90⁰

Chest-Supported Row (Machine)
Set 1: 135 lbs × 14
Set 2: 135 lbs × 12
Set 3: 135 lbs × 11
Set 4: 135 lbs × 8

Shrug (Barbell)
Set 1: 225 lbs × 25
Set 2: 225 lbs × 24
Set 3: 225 lbs × 20
Set 4: 225 lbs × 20
Note: Trap bar

Copenhagen Raise
Set 1: (+50 lbs) × 20
Set 2: (+50 lbs) × 19

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Week 4 Session 2

Week 4 Session 2
Wednesday 14 Jun 2023, 15:56

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: 30⁰
Note: Dropped a set because I am missing reps on all sets.
Note: Regressed from last week. Could be a fluke but this is getting hard. Second regression this mesocycle.

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 0
Set 2: 10 lbs × 0
Set 3: 10 lbs × 0
Note: Skip (comp)

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 16
Set 3: 30 lbs × 14
Set 4: 30 lbs × 11

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 16
Set 2: 37.5 lbs × 14
Set 3: 37.5 lbs × 12
Set 4: 37.5 lbs × 10
Note: Brief pause

Lying Leg Curl (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 13
Set 3: 180 lbs × 12
Set 4: 180 lbs × 9
Note: Getting very tough.

Triceps Extension (Barbell)
Set 1: 75 lbs × 0
Set 2: 75 lbs × 0
Note: 60⁰ incline with EZ bar
Note: Skip (comp)

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Week 4 Session 1

Week 4 Session 1
Monday 12 Jun 2023, 14:28

Leg Press
Set 1: 515 lbs × 12
Set 2: 515 lbs × 9

Neck Extension (Plate)
Set 1: 30 lbs × 26
Set 2: 30 lbs × 23

Squat (Barbell)
Set 1: 330 lbs × 0
Set 2: 330 lbs × 0
Note: Skipped in prep for competition.

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 0
Set 2: 22.5 lbs × 0
Note: Skip

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 27
Set 2: 25 lbs × 23
Set 3: 25 lbs × 20

Bicep Curl (Cable)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 15
Set 3: 65 lbs × 12
Set 4: 65 lbs × 10
Note: EZ bar attachment

Workout notes: Cut volume a little bit and no back squat in preparation for competition on Saturday
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Week 3 Session 6

Week 3 Session 6
Sunday 11 Jun 2023, 06:25

Bent Over One Arm Row (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 14
Set 4: 75 lbs × 13

Standing Calf Raise (Machine)
Set 1: 350 lbs × 20
Set 2: 350 lbs × 16
Set 3: 350 lbs × 15
Set 4: 350 lbs × 12

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 18
Set 2: 90 lbs × 17
Set 3: 90 lbs × 15
Set 4: 90 lbs × 13

Cable Crunch
Set 1: 85 lbs × 24
Set 2: 85 lbs × 20
Set 3: 85 lbs × 16
Set 4: 85 lbs × 13
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Lat Pulldown (Cable)
Set 1: 170 lbs × 15
Set 2: 170 lbs × 14
Set 3: 170 lbs × 11
Set 4: 170 lbs × 10
Note: Normal pronated grip.

Cable Crossover
Set 1: 33 lbs × 18
Set 2: 33 lbs × 16
Set 3: 33 lbs × 14
Set 4: 33 lbs × 12
Note: Slight pause at stretched position

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Week 3 Session 5

Week 3 Session 5
Friday 9 Jun 2023, 14:51

Bench Press (Dumbbell)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 13
Set 4: 90 lbs × 12

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 21
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 12
Note: Working on "scraping the sides up" as a cue with bent wrists

Push Up
Set 1: 20 reps
Set 2: 19 reps
Set 3: 14 reps
Note: Deficit, pause

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 7
Set 2: 345 lbs × 7
Set 3: 345 lbs × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13
Set 4: 90 lbs × 10
Note: True weight
Note: Getting very hard to do triceps at the end of a pressing heavy day

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Week 3 Session 4

Week 3 Session 4
Wednesday 7 Jun 2023, 15:34

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 9
Set 3: 450 lbs × 8
Note: 2 second pause

Neck Extension (Plate)
Set 1: 30 lbs × 25
Set 2: 30 lbs × 22
Set 3: 30 lbs × 19
Set 4: 30 lbs × 15

Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 11
Set 3: 32.5 lbs × 11
Set 4: 32.5 lbs × 8
Note: Starting neutral and supinating

Leg Extension (Machine)
Set 1: 240 lbs × 20
Set 2: 240 lbs × 8
Set 3: 240 lbs × 5
Set 4: 240 lbs × 12
Set 5: 240 lbs × 6
Set 6: 240 lbs × 5
Set 7: 240 lbs × 10
Set 8: 240 lbs × 5
Set 9: 240 lbs × 4
Note: 10-20+2 rest pauses

Wrist Roller
Set 1: 37.5 lbs × 2
Set 2: 37.5 lbs × 2
Set 3: 37.5 lbs × 2
Set 4: 37.5 lbs × 1
Note: Extension

Reverse Fly (Dumbbell)
Set 1: 27.5 lbs × 0
Set 2: 27.5 lbs × 0
Set 3: 27.5 lbs × 0
Note: Skip

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Week 3 Session 3

Week 3 Session 3
Tuesday 6 Jun 2023, 15:45

High Row (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 14
Set 4: 150 lbs × 14
Note: Seat at 5.

Hanging Leg Raise
Set 1: 17 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 12 reps
Note: With brief pause at top position, 90⁰

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

Calf Press on Seated Leg Press
Set 1: 260 lbs × 19
Set 2: 260 lbs × 17
Set 3: 260 lbs × 15
Set 4: 260 lbs × 15
Note: With yoga block for ROM

Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 7

Shrug (Barbell)
Set 1: 215 lbs × 25
Set 2: 215 lbs × 24
Set 3: 215 lbs × 20
Note: Trap bar

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Week 3 Session 2

Week 3 Session 2
Monday 5 Jun 2023, 15:25

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 14
Set 2: 75 lbs × 13
Set 3: 75 lbs × 11
Set 4: 75 lbs × 8
Note: 30⁰

Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 20
Set 2: 10 lbs × 19
Set 3: 10 lbs × 19

Lying Leg Curl (Machine)
Set 1: 180 lbs × 17
Set 2: 180 lbs × 13
Set 3: 180 lbs × 12
Set 4: 180 lbs × 8
Note: Having to take a breath between each rep. Time to swap next mesocycle.

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 15
Set 3: 30 lbs × 13
Set 4: 30 lbs × 10

Chest Fly (Dumbbell)
Set 1: 35 lbs × 17
Set 2: 35 lbs × 15
Set 3: 35 lbs × 13
Set 4: 35 lbs × 10
Note: Brief pause

Triceps Extension (Barbell)
Set 1: 75 lbs × 19
Set 2: 75 lbs × 8
Note: 60⁰ incline with EZ bar
Note: Way too hard. 17+2 set 1. Not great ROM

Should have packed Gatorade

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Week 3 Session 1

Week 3 Session 1
Saturday 3 Jun 2023, 12:56

Leg Press
Set 1: 505 lbs × 12
Set 2: 505 lbs × 10
Set 3: 505 lbs × 7

Neck Extension (Plate)
Set 1: 30 lbs × 24
Set 2: 30 lbs × 21
Set 3: 30 lbs × 18

Reverse Fly (Dumbbell)
Set 1: 22.5 lbs × 23
Set 2: 22.5 lbs × 20

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 26
Set 2: 25 lbs × 22
Set 3: 25 lbs × 19

Squat (Barbell)
Set 1: 330 lbs × 10
Set 2: 330 lbs × 2
Note: Add back-off set after
Note: Absolutely exhausting. No back off set for this fast twitch sigma male.

Bicep Curl (Cable)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 14
Set 3: 65 lbs × 11
Set 4: 65 lbs × 10
Note: EZ bar attachment

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Week 2 Session 6

Week 2 Session 6
Thursday 1 Jun 2023, 15:24

Chest-Supported Row (Machine)
Set 1: 135 lbs × 12
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Set 4: 135 lbs × 8
Note: Swapping this week only because I did alternate stuff on day 3. Normally DB row

Chest-Supported Shrug (Machine)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 14
Set 4: 90 lbs × 12

Cable Crunch
Set 1: 85 lbs × 23
Set 2: 85 lbs × 19
Set 3: 85 lbs × 15
Set 4: 85 lbs × 12
Note: Kneeling
Note: Pause at both ends. Slow eccentric.

Lat Pulldown (Cable)
Set 1: 165 lbs × 15
Set 2: 165 lbs × 14
Set 3: 165 lbs × 12
Set 4: 165 lbs × 11
Note: Normal pronated grip.

Cable Crossover
Set 1: 33 lbs × 17
Set 2: 33 lbs × 15
Set 3: 33 lbs × 15
Set 4: 33 lbs × 12
Note: Slight pause at stretched position

Standing Calf Raise (Machine)
Set 1: 340 lbs × 20
Set 2: 340 lbs × 16
Set 3: 340 lbs × 15
Set 4: 340 lbs × 13

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