Week 2 Session 1/Monday

Week 2 Monday/Session 1
Monday 31 Jul 2023, 16:10

Standing Calf Raise (Machine)
Set 1: 385 lbs × 18
Set 2: 395 lbs × 16
Set 3: 395 lbs × 13
Note: Paused

Squat (Machine)
Set 1: 395 lbs × 9
Set 2: 395 lbs × 8
Set 3: 395 lbs × 7

Seated Shrug (Dumbbell)
Set 1: 75 lbs × 20
Set 2: 75 lbs × 19
Set 3: 75 lbs × 16
Note: Paused

Split Squat (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Note: Paused

Skullcrusher (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 13
Note: EZ bar
Note: Slow eccentric

Workout notes: moving fast between sets
Workout notes:  short on time
with Strong
https://strong.app.link/cW3akjLzTBb 

Week 1 Session 5/Friday

Week 1 Session 5/Friday
Saturday 29 Jul 2023, 10:07

Bench Press (Dumbbell)
Set 1: 95 lbs × 13
Set 2: 95 lbs × 11
Set 3: 95 lbs × 9

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 13
Set 2: 37.5 lbs × 12
Set 3: 37.5 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 19
Set 3: 25 lbs × 19

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: Hamstrings sore but feeling okay on deadlift strangely

Hammer Curl (Dumbbell)
Set 1: 35 lbs × 12
Set 2: 35 lbs × 11

with Strong
https://strong.app.link/bRwSoz14PBb 

Week 1 Session 4/Thursday

Week 1 Session 4/Thursday
Thursday 27 Jul 2023, 15:11

Standing Calf Raise (Machine)
Set 1: 415 lbs × 12
Set 2: 415 lbs × 11
Set 3: 415 lbs × 10
Note: Paused

Leg Press
Set 1: 450 lbs × 8
Set 2: 450 lbs × 7
Set 3: 450 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 180 lbs × 15
Set 2: 180 lbs × 14
Set 3: 180 lbs × 12
Note: Not the best for lat mind muscle connection. More tricep/teres major(?)

Cable Crunch
Set 1: 100 lbs × 14
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Note: Pause peak contraction

Chest-Supported Row (Machine)
Set 1: 145 lbs × 12
Set 2: 145 lbs × 11
Set 3: 145 lbs × 10

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

Week 1 Session 3/Wednesday

Week 1 Session 3/Wednesday
Wednesday 26 Jul 2023, 15:23

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 13
Set 3: 75 lbs × 11
Note: 15⁰

Chest Press (Machine)
Set 1: 228 lbs × 8
Set 2: 209 lbs × 8
Set 3: 209 lbs × 7
Note: Paused
Note: Pad for extra ROM
Note: Next session so another movement first to let the chest rest.

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Note: Full ROM but using hand for assist

Shrug (Trap Bar)
Set 1: 265 lbs × 15
Set 2: 245 lbs × 17
Set 3: 245 lbs × 15

Bicep Curl (Cable)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Note: EZ bar handle

with Strong
https://strong.app.link/xYm3qFLgLBb 

Week 1 Session 2/Tuesday

Week 1 Session 2/Tuesday
Tuesday 25 Jul 2023, 14:13

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

Pull Up
Set 1: 12 reps
Set 2: 11 reps
Set 3: 9 reps
Note: Paused at bottom

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 13
Set 3: 30 lbs × 11

Hanging Leg Raise
Set 1: (+5 lbs) × 15
Set 2: (+5 lbs) × 14
Set 3: (+5 lbs) × 12

Face Pull (Cable)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 13
Set 3: 65 lbs × 12

with Strong
https://strong.app.link/5MAMB5NvJBb 

Week 1 Session 1/Monday

Week 1 Monday/Session 1
Monday 24 Jul 2023, 12:51

Standing Calf Raise (Machine)
Set 1: 385 lbs × 17
Set 2: 385 lbs × 16
Set 3: 385 lbs × 14
Note: Paused

Squat (Machine)
Set 1: 425 lbs × 6
Set 2: 385 lbs × 8
Set 3: 385 lbs × 7

Seated Shrug (Dumbbell)
Set 1: 70 lbs × 20
Set 2: 70 lbs × 19
Set 3: 70 lbs × 16
Note: Paused

Split Squat (Dumbbell)
Set 1: 50 lbs × 12
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10
Note: Paused

Skullcrusher (Barbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 15
Set 3: 70 lbs × 14
Note: EZ bar
Note: Paused

with Strong
https://strong.app.link/cz0SoSoVHBb 

Week 2 Session 3

Week 2 Session 3
Friday 14 Jul 2023, 14:58

Chest Press (Machine)
Set 1: 228 lbs × 13
Set 2: 228 lbs × 12
Set 3: 228 lbs × 11
Set 4: 228 lbs × 10

High Row (Machine)
Set 1: 170 lbs × 16
Set 2: 170 lbs × 15
Set 3: 170 lbs × 14
Set 4: 170 lbs × 12

Standing Calf Raise (Machine)
Set 1: 370 lbs × 20
Set 2: 370 lbs × 17
Set 3: 370 lbs × 15
Set 4: 370 lbs × 13
Note: Replaced because seated leg press is out of order

Chest-Supported Row (Machine)
Set 1: 145 lbs × 12
Set 2: 145 lbs × 11
Set 3: 145 lbs × 9
Set 4: 145 lbs × 7

Copenhagen Raise
Set 1: (+52.5 lbs) × 0
Set 2: (+52.5 lbs) × 0
Note: Skip, time and small existing twinge in right inner hip

with Strong
https://strong.app.link/O09aacbirBb 

Week 2 Session 2

Week 2 Session 2
Thursday 13 Jul 2023, 15:29

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 13
Set 3: 75 lbs × 12
Set 4: 75 lbs × 10
Note: 15⁰

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 13
Set 4: 30 lbs × 12

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 13
Set 2: 37.5 lbs × 12
Set 3: 37.5 lbs × 11
Set 4: 37.5 lbs × 10
Note: Brief pause

Nordic Curl
Set 1: 5 reps
Note: First time in many months
Note: Using arms for assistance

Hanging Leg Raise
Set 1: 19 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Note: Pause at top
Note: Using rings and no versa grips

with Strong
https://strong.app.link/HZQkN5wGpBb 

Week 2 Session 1

Week 2 Session 1
Wednesday 12 Jul 2023, 15:02

Leg Press
Set 1: 515 lbs × 12
Set 2: 515 lbs × 10
Set 3: 515 lbs × 7

Face Pull (Cable)
Set 1: 65 lbs × 13
Set 2: 65 lbs × 13
Set 3: 65 lbs × 11

Bicep Curl (Cable)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 11
Set 3: 70 lbs × 10
Set 4: 70 lbs × 8
Note: EZ bar handle

Split Squat (Dumbbell)
Set 1: 50 lbs × 11
Set 2: 50 lbs × 11
Set 3: 50 lbs × 10
Note: Weights per hand

Wrist Curl (Barbell)
Set 1: 65 lbs × 28
Set 2: 70 lbs × 23
Set 3: 70 lbs × 21
Note: Bar in front

with Strong
https://strong.app.link/oVGxhq1ZnBb 

Week 1 Session 6

Week 1 Session 6
Monday 10 Jul 2023, 14:27

Bench Press (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 9
Set 3: 205 lbs × 8

Lat Pulldown (Cable)
Set 1: 85 lbs × 10
Note: Normal pronated grip.
Note: Very light as this is how I hurt myself last time.

Cable Crossover
Set 1: 37 lbs × 13
Set 2: 37 lbs × 12
Set 3: 37 lbs × 10
Note: Slight pause at stretched position

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

Bent Over One Arm Row (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 12
Note: Focus entirely on bringing elbow to lat, let hand go where it wants

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

Week 1 Session 5

Week 1 Session 5
Saturday 8 Jul 2023, 11:57

Bench Press (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 12
Set 3: 95 lbs × 10

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

Cable Crunch
Set 1: 90 lbs × 20
Set 2: 90 lbs × 19
Set 3: 90 lbs × 16

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 12
Set 2: 37.5 lbs × 11
Set 3: 37.5 lbs × 10
Note: Was going to be dips but that bothered the upper back injury

with Strong
https://strong.app.link/yf0nrD55gBb 

Week 1 Session 4

Week 1 Session 4
Friday 7 Jul 2023, 15:01

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

Hammer Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 10

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

Wrist Roller
Set 1: 40 lbs × 1
Set 2: 30 lbs × 1
Set 3: 30 lbs × 1
Note: Extension
Note: Using cable machine

Leg Extension (Machine)
Set 1: 240 lbs × 18
Set 2: 240 lbs × 7
Set 3: 240 lbs × 6
Set 4: 240 lbs × 13
Set 5: 240 lbs × 7
Set 6: 240 lbs × 6
Note: 10-20+2 rest pauses

with Strong
https://strong.app.link/f80z8a0FfBb 

Week 1 Session 3

Week 1 Session 3
Thursday 6 Jul 2023, 14:59

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 12
Set 3: 223 lbs × 10

High Row (Machine)
Set 1: 160 lbs × 16
Set 2: 160 lbs × 15
Set 3: 160 lbs × 14

Chest-Supported Row (Machine)
Set 1: 145 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 8

Calf Press on Seated Leg Press
Set 1: 280 lbs × 18
Set 2: 280 lbs × 17
Set 3: 280 lbs × 15
Note: Pause at bottom

Copenhagen Raise
Set 1: (+52.5 lbs) × 19
Set 2: (+52.5 lbs) × 18

with Strong
https://strong.app.link/puXYY9f3dBb 

Week 1 Session 2

Week 1 Session 2
Wednesday 5 Jul 2023, 12:31

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 13
Set 3: 70 lbs × 12
Note: 15⁰
Note: Right tricep fatigue & soreness from unknown cause (BJJ)

Chest Fly (Dumbbell)
Set 1: 35 lbs × 16
Set 2: 35 lbs × 15
Set 3: 35 lbs × 13
Note: Brief pause

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 14
Set 3: 30 lbs × 13

Hanging Leg Raise
Set 1: 18 reps
Set 2: 17 reps
Set 3: 14 reps
Note: Pause at top
Note: Using rings and no versa grips

Workout notes: skipped neck and Nordics
with Strong
https://strong.app.link/RJUtITNacBb 

Week 1 Session 1

Week 1 Session 1
Monday 3 Jul 2023, 14:35

Leg Press
Set 1: 505 lbs × 10
Set 2: 505 lbs × 8

Split Squat (Dumbbell)
Set 1: 50 lbs × 10
Set 2: 50 lbs × 10
Note: Weights per hand

Face Pull (Cable)
Set 1: 60 lbs × 13
Set 2: 60 lbs × 13
Set 3: 60 lbs × 10

Bicep Curl (Cable)
Set 1: 70 lbs × 12
Set 2: 70 lbs × 11
Set 3: 70 lbs × 9
Note: EZ bar handle

Wrist Curl (Barbell)
Set 1: 60 lbs × 22
Set 2: 60 lbs × 21
Note: Bar in front

with Strong
https://strong.app.link/YKXQABi18Ab