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
with Strong
https://strong.app.link/dGq5EpzRQAb
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
with Strong
https://strong.app.link/dGq5EpzRQAb
