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
with Strong
https://strong.app.link/zz3PX9q9pAb
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
with Strong
https://strong.app.link/zz3PX9q9pAb
