Strength - Session 4 / Week 1

Strength - Session 4 / Week 1
Friday 29 Sep 2023, 15:13

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 10
Set 2: 80 lbs × 8
Note: 30⁰
Note: Previous weight was 15⁰, dropping by 5 lbs
Note: Should have done much less weight, may have strained rhomboid on set 2

Pull Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 8

Chest-Supported Row (Machine)
Set 1: 175 lbs × 11
Set 2: 175 lbs × 9
Set 3: 175 lbs × 7

Hammer Curl (Cable)
Set 1: 70 lbs × 15
Set 2: 67.5 lbs × 12
Set 3: 67.5 lbs × 10

Workout notes: pretty tired today
with Strong
https://strong.app.link/Fdb9YnS9uDb 

Strength - Session 3 / Week 1

Strength - Session 3 / Week 1
Thursday 28 Sep 2023, 15:24

Stiff Leg Deadlift (Barbell)
Set 1: 355 lbs × 6
Set 2: 355 lbs × 6
Set 3: 355 lbs × 5

Split Squat (Barbell)
Set 1: 115 lbs × 15
Set 2: 115 lbs × 15
Set 3: 115 lbs × 15

Hanging Knee Raise (Weighted)
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 15
Set 3: (+15 lbs) × 14

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 18
Set 2: 30 lbs × 16
Set 3: 30 lbs × 14

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

Strength - Session 2 / Week 1

Strength - Session 2 / Week 1
Wednesday 27 Sep 2023, 13:50

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

Chin Up
Set 1: (+45 lbs) × 10
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 8
Set 4: (+45 lbs) × 8

Bent Over Row (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 9
Set 3: 205 lbs × 8

Skullcrusher (Barbell)
Set 1: 95 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 10

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

Strength - Session 1 / Week 1

Strength - Session 1 / Week 1
Tuesday 26 Sep 2023, 13:41

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8

Back Extension
Set 1: (+10 lbs) × 20
Set 2: (+10 lbs) × 18
Set 3: (+10 lbs) × 17
Note: Swapping Nordics for Back Extension due to ankle issue on left

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 16
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 12

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 110 lbs × 14
Set 3: 110 lbs × 13
Note: Strap in armpit to avoid cheating with momentum from lats

with Strong
https://strong.app.link/RotTC0P4pDb 

Week 3 Session 5/Friday

Week 3 Session 5/Friday
Sunday 24 Sep 2023, 08:41

Bench Press (Dumbbell)
Set 1: 100 lbs × 13
Set 2: 100 lbs × 12
Set 3: 100 lbs × 9

Chest Fly (Dumbbell)
Set 1: 40 lbs × 15
Set 2: 40 lbs × 14
Set 3: 40 lbs × 12

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 14
Set 2: 40 lbs × 12
Set 3: 40 lbs × 10
Note: Going one arm at a time

Nordic Curl
Set 1: 0 reps
Set 2: 0 reps
Set 3: 0 reps
Note: Skipped, pain in left ankle inside top

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 23
Set 2: 27.5 lbs × 21
Set 3: 27.5 lbs × 18

with Strong
https://strong.app.link/jT8DLjPmmDb 

Week 3 Session 4/Thursday

Week 3 Session 4/Thursday
Friday 22 Sep 2023, 11:28

Standing Calf Raise (Machine)
Set 1: 470 lbs × 12
Set 2: 470 lbs × 11
Set 3: 470 lbs × 9
Note: Paused

Leg Press
Set 1: 490 lbs × 7
Set 2: 490 lbs × 7
Set 3: 490 lbs × 6
Note: No pause set 2+3, think it might be contributing to back pain (surely a technique issue)

Chest-Supported Row (Machine)
Set 1: 170 lbs × 12
Set 2: 170 lbs × 11
Set 3: 170 lbs × 8

Cable Crunch
Set 1: 110 lbs × 14
Set 2: 110 lbs × 13
Set 3: 110 lbs × 12

Lat Pulldown (Cable)
Set 1: 160 lbs × 12

with Strong
https://strong.app.link/EU9tqDofjDb 

Week 3 Session 3/Wednesday

Week 3 Session 3/Wednesday
Wednesday 20 Sep 2023, 14:38

Incline Bench Press (Dumbbell)
Set 1: 85 lbs × 14
Set 2: 85 lbs × 12
Set 3: 85 lbs × 10
Note: 15⁰

Shrug (Trap Bar)
Set 1: 225 lbs × 20
Set 2: 225 lbs × 19
Set 3: 225 lbs × 18

Stiff Leg Deadlift (Barbell)
Set 1: 350 lbs × 6
Set 2: 350 lbs × 6
Set 3: 350 lbs × 6

Hammer Curl (Cable)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 14
Set 3: 65 lbs × 13

Chest Press (Machine)
Set 1: 223 lbs × 16
Set 2: 223 lbs × 0
Set 3: 223 lbs × 0
Note: Paused, slow eccentric
Note: Lot of fatigue today, single set

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

Week 3 Session 2/Tuesday

Week 3 Session 2/Tuesday
Tuesday 19 Sep 2023, 15:28

Bent Over One Arm Row (Dumbbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 14
Set 3: 95 lbs × 12

Hanging Leg Raise
Set 1: (+12.5 lbs) × 15
Set 2: (+12.5 lbs) × 14
Set 3: (+12.5 lbs) × 13

Pull Up
Set 1: 16 reps
Set 2: 14 reps
Set 3: 12 reps
Note: Paused at bottom

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 16
Set 2: 32.5 lbs × 14
Set 3: 32.5 lbs × 11

High Row (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15

with Strong
https://strong.app.link/09DIlxBweDb 

Week 3 Session 1/Monday

Week 3 Monday/Session 1
Monday 18 Sep 2023, 15:33

Squat (Machine)
Set 1: 430 lbs × 9
Set 2: 430 lbs × 8
Set 3: 430 lbs × 7
Note: Slow eccentric

Shrug (Machine)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 20
Set 3: 190 lbs × 20
Note: Paused, slow eccentric
Note: Using calf machine

Standing Calf Raise (Machine)
Set 1: 450 lbs × 14
Set 2: 450 lbs × 13
Set 3: 450 lbs × 10
Note: Paused

Split Squat (Barbell)
Set 1: 105 lbs × 15
Set 2: 105 lbs × 15
Set 3: 105 lbs × 15
Note: Paused
Note: Can us 5 45# bumpers instead of box

Skullcrusher (Barbell)
Set 1: 92 lbs × 14
Set 2: 92 lbs × 13
Set 3: 92 lbs × 11
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/5unzI26ScDb 

Week 2 Session 5/Friday

Week 2 Session 5/Friday
Saturday 16 Sep 2023, 16:07

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

Chest Fly (Dumbbell)
Set 1: 40 lbs × 14
Set 2: 40 lbs × 13
Set 3: 40 lbs × 10

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 11
Set 3: 40 lbs × 9
Note: Going one arm at a time

Nordic Curl
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 22
Set 2: 27.5 lbs × 20
Set 3: 27.5 lbs × 19

with Strong
https://strong.app.link/LtPMqiGz9Cb 

Week 2 Session 4/Thursday

Week 2 Session 4/Thursday
Friday 15 Sep 2023, 15:32

Standing Calf Raise (Machine)
Set 1: 460 lbs × 12
Set 2: 460 lbs × 11
Set 3: 460 lbs × 10
Note: Paused

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

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

Cable Crunch
Set 1: 105 lbs × 15
Set 2: 105 lbs × 14
Set 3: 105 lbs × 12

Lat Pulldown (Cable)
Set 1: 160 lbs × 0
Set 2: 160 lbs × 0
Set 3: 160 lbs × 0

with Strong
https://strong.app.link/benFY3hW7Cb 

Week 2 Session 3/Wednesday

Week 2 Session 3/Wednesday
Wednesday 13 Sep 2023, 15:21

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 15
Set 2: 80 lbs × 12
Set 3: 80 lbs × 11
Note: 15⁰

Shrug (Trap Bar)
Set 1: 225 lbs × 18
Set 2: 225 lbs × 17
Set 3: 225 lbs × 17

Chest Press (Machine)
Set 1: 223 lbs × 15
Set 2: 223 lbs × 10
Set 3: 223 lbs × 9
Note: Paused, slow eccentric

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

Hammer Curl (Cable)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 14
Set 3: 60 lbs × 13

with Strong
https://strong.app.link/JLeXgh9z4Cb 

Week 2 Session 2/Tuesday

Week 2 Session 2/Tuesday
Tuesday 12 Sep 2023, 15:11

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) × 16
Set 2: (+10 lbs) × 14
Set 3: (+10 lbs) × 13

Pull Up
Set 1: 15 reps
Set 2: 13 reps
Set 3: 12 reps
Note: Paused at bottom

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 15
Set 2: 32.5 lbs × 13
Set 3: 32.5 lbs × 10

High Row (Dumbbell)
Set 1: 25 lbs × 12
Set 2: 15 lbs × 12
Set 3: 15 lbs × 12

with Strong
https://strong.app.link/u2QvLTVT2Cb 

Week 2 Session 1/Monday

Week 2 Monday/Session 1
Monday 11 Sep 2023, 15:15

Standing Calf Raise (Machine)
Set 1: 440 lbs × 15
Set 2: 440 lbs × 14
Set 3: 440 lbs × 11
Note: Paused

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

Split Squat (Barbell)
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15

Set 3: 100 lbs x 15
Note: Paused
Note: Can us 5 45# bumpers instead of box

Shrug (Machine)
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20
Set 3: 180 lbs × 20
Note: Paused, slow eccentric
Note: Using calf machine

Skullcrusher (Barbell)
Set 1: 85 lbs × 16
Set 2: 85 lbs × 15
Set 3: 85 lbs × 12
Note: EZ bar
Note: Slow eccentric

with Strong
https://strong.app.link/U4AKGfxf1Cb 

Week 1 Session 5/Friday

Week 1 Session 5/Friday
Saturday 9 Sep 2023, 06:05

Bench Press (Dumbbell)
Set 1: 95 lbs × 14
Set 2: 95 lbs × 11
Set 3: 95 lbs × 10

Chest Fly (Dumbbell)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 12
Set 3: 40 lbs × 9

Hammer Curl (Dumbbell)
Set 1: 40 lbs × 12
Set 2: 40 lbs × 10
Set 3: 40 lbs × 8
Note: Going one arm at a time

Nordic Curl
Set 1: 7 reps
Set 2: 6 reps
Set 3: 5 reps

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

Workout notes: Early morning session Saturday
Workout notes:  definitely weaker but no other choice today. next morning session need more warmup.

some lower back soreness
with Strong
https://strong.app.link/diIcCzjkXCb 

Week 1 Session 4/Thursday

Week 1 Session 4/Thursday
Friday 8 Sep 2023, 15:17

Standing Calf Raise (Machine)
Set 1: 450 lbs × 12
Set 2: 450 lbs × 11
Set 3: 450 lbs × 10
Note: Paused

Leg Press
Set 1: 470 lbs × 8
Set 2: 470 lbs × 8
Set 3: 470 lbs × 5
Note: Maybe tough the day after stiff leg deadlift

Chest-Supported Row (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 10
Set 3: 160 lbs × 7

Cable Crunch
Set 1: 100 lbs × 15
Set 2: 100 lbs × 14
Set 3: 100 lbs × 13

Lat Pulldown (Cable)
Set 1: 160 lbs × 11
Set 2: 160 lbs × 10

with Strong
https://strong.app.link/5ND1QgHhWCb 

Week 1 Session 3/Wednesday

Week 1 Session 3/Wednesday
Thursday 7 Sep 2023, 14:37

Incline Bench Press (Dumbbell)
Set 1: 80 lbs × 14
Set 2: 80 lbs × 13
Set 3: 80 lbs × 11
Note: 15⁰

Shrug (Trap Bar)
Set 1: 205 lbs × 23
Set 2: 205 lbs × 21
Set 3: 205 lbs × 18

Chest Press (Machine)
Set 1: 223 lbs × 13
Set 2: 223 lbs × 10
Set 3: 223 lbs × 9
Note: Paused, slow eccentric

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6

Hammer Curl (Cable)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12

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

Week 1 Session 2/Tuesday

Week 1 Session 2/Tuesday
Wednesday 6 Sep 2023, 14:18

Bent Over One Arm Row (Dumbbell)
Set 1: 90 lbs × 14
Set 2: 90 lbs × 14
Set 3: 90 lbs × 12

Hanging Leg Raise
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 12

Pull Up
Set 1: 14 reps
Set 2: 12 reps
Set 3: 11 reps
Note: Paused at bottom

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 12
Set 3: 32.5 lbs × 10

High Row (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 15
Note: Rear delt raise bent over, messing with it

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

Week 1 Session 1/Monday

Week 1 Monday/Session 1
Tuesday 5 Sep 2023, 13:56

Standing Calf Raise (Machine)
Set 1: 430 lbs × 15
Set 2: 430 lbs × 14
Set 3: 430 lbs × 10
Note: Paused

Squat (Machine)
Set 1: 405 lbs × 9
Set 2: 405 lbs × 7
Note: Slow eccentric
Note: Cut one set

Split Squat (Barbell)
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 15
Note: Paused
Note: Using 5 45# bumpers

Shrug (Dumbbell)
Set 1: 79 lbs × 20
Set 2: 79 lbs × 19
Set 3: 79 lbs × 16
Note: Paused, slow eccentric
Note: Using kettlebell, still rubs against side of thigh

Skullcrusher (Barbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 14
Set 3: 85 lbs × 11
Note: EZ bar
Note: Slow eccentric

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