Week 5 Session 5/Friday

Week 5 Session 5/Friday
Friday 25 Aug 2023, 15:18

Bench Press (Dumbbell)
Set 1: 95 lbs × 16
Set 2: 95 lbs × 14
Set 3: 95 lbs × 11

Chest Fly (Dumbbell)
Set 1: 40 lbs × 15
Set 2: 40 lbs × 13
Set 3: 40 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 22
Set 2: 27.5 lbs × 21
Set 3: 27.5 lbs × 19

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 12
Set 3: 40 lbs × 10
Note: Going one arm at a time

with Strong
https://strong.app.link/YFULNvh0yCb 

Week 4 Session 4/Thursday

Week 5 Session 4/Thursday
Thursday 24 Aug 2023, 14:11

Standing Calf Raise (Machine)
Set 1: 455 lbs × 12
Set 2: 455 lbs × 11
Set 3: 455 lbs × 10
Note: Paused

Leg Press
Set 1: 490 lbs × 7
Set 2: 490 lbs × 7
Set 3: 490 lbs × 5
Note: Paused
Note: Pretty tough. Not painful in groin but feeling it a little bit. Maybe slightly fatigued from biking to work today?

High Row (Machine)
Set 1: 220 lbs × 15
Set 2: 220 lbs × 14
Set 3: 220 lbs × 12

Cable Crunch
Set 1: 112.5 lbs × 15
Set 2: 112.5 lbs × 14
Set 3: 112.5 lbs × 12
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 7

with Strong
https://strong.app.link/Qm0qbsnoxCb 

Week 5 Session 3/Wednesday

Week 5 Session 3/Wednesday
Wednesday 23 Aug 2023, 14:52

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 14
Set 3: 80 lbs × 11
Note: 15⁰

Nordic Curl
Set 1: 9 reps
Set 2: 7 reps
Set 3: 7 reps

Shrug (Trap Bar)
Set 1: 205 lbs × 23
Set 2: 205 lbs × 21
Set 3: 205 lbs × 20

Chest Press (Machine)
Set 1: 223 lbs × 14
Set 2: 223 lbs × 12
Set 3: 223 lbs × 9
Note: Paused, slow eccentric

Bicep Curl (Cable)
Set 1: 80 lbs × 12
Set 2: 55 lbs × 10
Set 3: 55 lbs × 8
Note: EZ bar handle
Note: Really hard

with Strong
https://strong.app.link/C9yYjhDGvCb 

Week 5 Session 2/Tuesday

Week 5 Session 2/Tuesday
Tuesday 22 Aug 2023, 13:32

Bent Over One Arm Row (Dumbbell)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13

Hanging Leg Raise
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 14
Set 3: (+10 lbs) × 13

Pull Up
Set 1: 16 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Note: Consider dropping the weight

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 19
Set 2: 30 lbs × 18
Set 3: 30 lbs × 15

with Strong
https://strong.app.link/xZca8iXZtCb 

Week 5 Session 1/Monday

Week 5 Monday/Session 1
Monday 21 Aug 2023, 14:30

Standing Calf Raise (Machine)
Set 1: 430 lbs × 16
Set 2: 430 lbs × 15
Set 3: 430 lbs × 12
Note: Paused

Squat (Machine)
Set 1: 425 lbs × 9
Set 2: 425 lbs × 8
Set 3: 425 lbs × 6
Note: Slow eccentric

Split Squat (Dumbbell)
Set 1: 88 lbs × 15
Set 2: 88 lbs × 15
Set 3: 88 lbs × 15
Note: Paused
Note: Using a short box

Seated Shrug (Dumbbell)
Set 1: 44 lbs × 15
Set 2: 44 lbs × 15
Set 3: 44 lbs × 15
Note: Paused, slow eccentric
Note: Going light and slow, slight bother with neck

Skullcrusher (Barbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 11
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/pAaOT8KmsCb 

Week 4 Session 5/Friday

Week 4 Session 5/Friday
Saturday 19 Aug 2023, 08:29

Bench Press (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 13
Set 3: 95 lbs × 12
Note: Same as last reps last week set 1.

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 16
Set 2: 37.5 lbs × 15
Set 3: 37.5 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 21
Set 2: 27.5 lbs × 20
Set 3: 27.5 lbs × 18

Hammer Curl (Dumbbell)
Set 1: 37.5 lbs × 14
Set 2: 37.5 lbs × 13
Set 3: 37.5 lbs × 12
Note: Going one arm at a time

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 0
Set 2: 345 lbs × 0
Set 3: 345 lbs × 0
Note: Skipped. Back finally feeling decent let's not push it.

Workout notes: Groin issue from yesterday may skip sldl
with Strong
https://strong.app.link/P2T5XS1CoCb 

Week 4 Session 4/Thursday

Week 4 Session 4/Thursday
Thursday 17 Aug 2023, 13:28

Standing Calf Raise (Machine)
Set 1: 445 lbs × 12
Set 2: 445 lbs × 11
Set 3: 445 lbs × 10
Note: Paused

Leg Press
Set 1: 480 lbs × 8
Set 2: 480 lbs × 7
Set 3: 480 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 210 lbs × 15
Set 2: 210 lbs × 14
Set 3: 210 lbs × 12

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 14
Set 3: 110 lbs × 12
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 11
Set 3: 160 lbs × 9

with Strong
https://strong.app.link/oV93yQdKlCb 

Week 4 Session 3/Wednesday

Week 4 Session 3/Wednesday
Wednesday 16 Aug 2023, 13:45

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 14
Set 2: 80 lbs × 13
Set 3: 80 lbs × 10
Note: 15⁰

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 6 reps

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 12
Set 3: 223 lbs × 10
Note: Paused, slow eccentric

Shrug (Trap Bar)
Set 1: 205 lbs × 22
Set 2: 205 lbs × 20
Set 3: 205 lbs × 19

Bicep Curl (Cable)
Set 1: 80 lbs × 12
Set 2: 80 lbs × 11
Set 3: 80 lbs × 9
Note: EZ bar handle

with Strong
https://strong.app.link/TtuAyqL2jCb 

Week 4 Session 2/Tuesday

Week 4 Session 2/Tuesday
Tuesday 15 Aug 2023, 14:11

Bent Over One Arm Row (Dumbbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 14

Hanging Leg Raise
Set 1: (+10 lbs) × 14
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 12

Pull Up
Set 1: 15 reps
Set 2: 14 reps
Set 3: 11 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 18
Set 2: 30 lbs × 17
Set 3: 30 lbs × 14

with Strong
https://strong.app.link/P2K9GiFmiCb 

Week 4 Session 1/Monday

Week 4 Monday/Session 1
Monday 14 Aug 2023, 14:58

Standing Calf Raise (Machine)
Set 1: 415 lbs × 17
Set 2: 415 lbs × 16
Set 3: 415 lbs × 13
Note: Paused

Squat (Machine)
Set 1: 415 lbs × 9
Set 2: 415 lbs × 8
Set 3: 415 lbs × 6
Note: Slow eccentric

Split Squat (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Note: Paused

Seated Shrug (Dumbbell)
Set 1: 75 lbs × 21
Set 2: 75 lbs × 20
Set 3: 75 lbs × 19
Note: Paused, slow eccentric

Skullcrusher (Barbell)
Set 1: 79 lbs × 18
Set 2: 79 lbs × 17
Set 3: 79 lbs × 14
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/yWuCz7oKgCb 

Week 3 Session 5/Friday

Week 3 Session 5/Friday
Saturday 12 Aug 2023, 07:01

Bench Press (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 12
Set 3: 95 lbs × 11

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 15
Set 2: 37.5 lbs × 14
Set 3: 37.5 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 17

Hammer Curl (Dumbbell)
Set 1: 37.5 lbs × 13
Set 2: 37.5 lbs × 12
Set 3: 37.5 lbs × 11
Note: Going one arm at a time

Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 0
Set 2: 345 lbs × 0
Set 3: 345 lbs × 0
Note: Skipped. Lower back not feeling great.

with Strong
https://strong.app.link/rD8zHF8QcCb 

Week 3 Session 4/Thursday

Week 3 Session 4/Thursday
Friday 11 Aug 2023, 12:48

Standing Calf Raise (Machine)
Set 1: 435 lbs × 12
Set 2: 435 lbs × 11
Set 3: 435 lbs × 10
Note: Paused

Leg Press
Set 1: 470 lbs × 8
Set 2: 470 lbs × 7
Set 3: 470 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 200 lbs × 15
Set 2: 200 lbs × 14
Set 3: 200 lbs × 12

Cable Crunch
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 11
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 155 lbs × 12
Set 2: 155 lbs × 11
Set 3: 155 lbs × 10

with Strong
https://strong.app.link/Ojeql1SIbCb 

Week 3 Session 3/Wednesday

Week 3 Session 3/Wednesday
Thursday 10 Aug 2023, 14:15

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 12
Set 3: 80 lbs × 9
Note: 15⁰

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Chest Press (Machine)
Set 1: 223 lbs × 12
Set 2: 223 lbs × 11
Set 3: 223 lbs × 10
Note: Paused, slow eccentric

Shrug (Trap Bar)
Set 1: 255 lbs × 20
Set 2: 205 lbs × 20
Set 3: 205 lbs × 18
Note: Dropping the weight down to improve movement quality

Bicep Curl (Cable)
Set 1: 75 lbs × 13
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: EZ bar handle

with Strong
https://strong.app.link/VT88orD59Bb 

Week 3 Session 2/Tuesday

Week 3 Session 2/Tuesday
Wednesday 9 Aug 2023, 14:48

Bent Over One Arm Row (Dumbbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 14
Set 3: 85 lbs × 13

Hanging Leg Raise
Set 1: (+7.5 lbs) × 15
Set 2: (+7.5 lbs) × 14
Set 3: (+7.5 lbs) × 12

Pull Up
Set 1: 14 reps
Set 2: 13 reps
Set 3: 11 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 67.5 lbs × 16
Set 2: 67.5 lbs × 15
Set 3: 67.5 lbs × 14

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 16
Set 3: 30 lbs × 13

with Strong
https://strong.app.link/RetOlmkr8Bb 

Week 3 Session 1/Monday

Week 3 Monday/Session 1
Tuesday 8 Aug 2023, 13:58

Standing Calf Raise (Machine)
Set 1: 405 lbs × 17
Set 2: 405 lbs × 16
Set 3: 405 lbs × 13
Note: Paused

Squat (Machine)
Set 1: 405 lbs × 9
Set 2: 405 lbs × 8
Set 3: 405 lbs × 6
Note: Slow eccentric

Seated Shrug (Dumbbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Set 3: 45 lbs × 20
Note: Paused, slow eccentric
Note: Standing today and light (neck injury)

Split Squat (Dumbbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 15
Set 3: 75 lbs × 15
Note: Paused

Skullcrusher (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 17
Set 3: 75 lbs × 15
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/TmdRRwXJ6Bb 

Week 2 Session 5/Friday

Week 2 Session 5/Friday
Friday 4 Aug 2023, 14:25

Bench Press (Dumbbell)
Set 1: 95 lbs × 14
Set 2: 95 lbs × 12
Set 3: 95 lbs × 10

Chest Fly (Dumbbell)
Set 1: 37.5 lbs × 14
Set 2: 37.5 lbs × 13
Set 3: 37.5 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 20
Set 3: 25 lbs × 18

Stiff Leg Deadlift (Barbell)
Set 1: 335 lbs × 6
Set 2: 335 lbs × 6
Set 3: 335 lbs × 6

Hammer Curl (Dumbbell)
Set 1: 35 lbs × 13
Set 2: 35 lbs × 12
Set 3: 35 lbs × 10
Note: Going one arm at a time

with Strong
https://strong.app.link/xkCrIu07ZBb 

Week 2 Session 4/Thursday

Week 2 Session 4/Thursday
Thursday 3 Aug 2023, 15:34

Standing Calf Raise (Machine)
Set 1: 425 lbs × 12
Set 2: 425 lbs × 11
Set 3: 425 lbs × 10
Note: Paused

Leg Press
Set 1: 460 lbs × 8
Set 2: 460 lbs × 7
Set 3: 460 lbs × 6
Note: Paused

High Row (Machine)
Set 1: 190 lbs × 15
Set 2: 190 lbs × 14
Set 3: 190 lbs × 12

Cable Crunch
Set 1: 105 lbs × 14
Set 2: 105 lbs × 13
Set 3: 105 lbs × 12
Note: Pause peak contraction and top

Chest-Supported Row (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 11
Set 3: 150 lbs × 10

with Strong
https://strong.app.link/MKyx1zqyYBb 

Week 2 Session 3/Wednesday

Week 2 Session 3/Wednesday
Wednesday 2 Aug 2023, 15:18

Incline Bench Press (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14
Set 3: 75 lbs × 11
Note: 15⁰

Nordic Curl
Set 1: 9 reps
Set 2: 8 reps
Set 3: 6 reps
Note: Full ROM but using hand for assist

Chest Press (Machine)
Set 1: 223 lbs × 11
Set 2: 223 lbs × 10
Set 3: 223 lbs × 9
Note: Paused

Shrug (Trap Bar)
Set 1: 245 lbs × 20
Set 2: 245 lbs × 19
Set 3: 245 lbs × 17

Bicep Curl (Cable)
Set 1: 75 lbs × 11
Set 2: 75 lbs × 10
Set 3: 75 lbs × 9
Note: EZ bar handle

with Strong
https://strong.app.link/cZ0xHDoRWBb 

Week 2 Session 2/Tuesday

Week 2 Session 2/Tuesday
Tuesday 1 Aug 2023, 16:07

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

Hanging Leg Raise
Set 1: (+5 lbs) × 16
Set 2: (+5 lbs) × 15
Set 3: (+5 lbs) × 13

Pull Up
Set 1: 13 reps
Set 2: 12 reps
Set 3: 11 reps
Note: Paused at bottom

Face Pull (Cable)
Set 1: 70 lbs × 10
Set 2: 67.5 lbs × 14
Set 3: 67.5 lbs × 13

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

with Strong
https://strong.app.link/10qcPaBgVBb