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
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
