Tuesday - Back/Chest/Arms 1

Tuesday - Back/Chest/Arms 1
Tuesday 31 Oct 2023, 12:53

Chin Up
Set 1: (+100 lbs) × 7
Set 2: (+75 lbs) × 8
Set 3: (+75 lbs) × 6

Bench Press (Barbell)
Set 1: 225 lbs × 9
Set 2: 245 lbs × 4

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 8
Set 2: 205 lbs × 8
Set 3: 205 lbs × 7

Bicep Curl (Barbell)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 9
Set 3: 85 lbs × 7
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 16 reps
Set 2: 14 reps
Set 3: 14 reps
Note: TRX

Workout notes: COVID shot directly before
with Strong
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Week 4 - Back/Chest/Arms

Week 4 - Back/Chest/Arms
Friday 20 Oct 2023, 15:03

Incline Curl (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 12
Set 3: 25 lbs × 12

Push Up
Set 1: 18 reps
Set 2: 19 reps
Set 3: 16 reps
Note: Deficit

Pull Up
Set 1: (+50 lbs) × 8
Set 2: (+60 lbs) × 8
Set 3: (+70 lbs) × 7

Triceps Extension
Set 1: 50 lbs × 16
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

Inverted Row (Bodyweight)
Set 1: 15 reps
Set 2: 14 reps
Set 3: 13 reps
Note: Smith

with Strong
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Strength - Session 2 / Week 4

Strength - Session 2 / Week 4
Tuesday 17 Oct 2023, 15:14

Chin Up
Set 1: (+75 lbs) × 10
Set 2: (+85 lbs) × 9
Set 3: (+95 lbs) × 7

Bench Press (Barbell)
Set 1: 225 lbs × 8
Set 2: 235 lbs × 6
Set 3: 205 lbs × 9

Bench Press - Close Grip (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 8

Inverted Row
Set 1: 13 reps
Set 2: 12 reps
Set 3: 11 reps
Note: TRX

Workout notes: switching up the order because I missed session 4 last week

day after flu shot
with Strong
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Strength - Session 3 / Week 3

Strength - Session 3 / Week 3
Friday 13 Oct 2023, 15:29

Split Squat (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 17
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 13

Hanging Knee Raise (Weighted)
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 14

Back Extension
Set 1: (+15 lbs) × 16
Set 2: (+15 lbs) × 15
Set 3: (+15 lbs) × 14

with Strong
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Strength - Session 2 / Week 3

Strength - Session 2 / Week 3
Thursday 12 Oct 2023, 15:34

Chin Up
Set 1: (+55 lbs) × 10
Set 2: (+65 lbs) × 10
Set 3: (+75 lbs) × 8

Bench Press (Barbell)
Set 1: 215 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 6

Bench Press - Close Grip (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 8

Seated Row (Cable)
Set 1: 83 lbs × 10
Set 2: 83 lbs × 20
Set 3: 83 lbs × 20
Note: Kettlebell grip switches back and forth

Workout notes: feeling very tired
with Strong
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Strength - Session 1 / Week 3

Strength - Session 1 / Week 3
Tuesday 10 Oct 2023, 17:43

Squat (Barbell)
Set 1: 275 lbs × 4
Set 2: 325 lbs × 3
Set 3: 275 lbs × 5
Set 4: 325 lbs × 3
Set 5: 225 lbs × 10
Note: Last set with long pauses at the bottom

Back Extension
Set 1: (+12.5 lbs) × 20
Set 2: (+12.5 lbs) × 17
Set 3: (+12.5 lbs) × 15

Lateral Raise (Machine)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 15
Set 3: 65 lbs × 14

Cable Crunch
Set 1: 110 lbs × 15
Set 2: 115 lbs × 15
Set 3: 115 lbs × 12

Workout notes: Quads
Workout notes:  hamstrings
Workout notes:  side delts
Workout notes:  abs
with Strong
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Strength - Session 4 / Week 2

Strength - Session 4 / Week 2
Friday 6 Oct 2023, 16:36

Pull Up
Set 1: (+50 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+60 lbs) × 8

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 17
Set 2: 50 lbs × 16
Set 3: 50 lbs × 14
Note: 30⁰

Inverted Row (Bodyweight)
Set 1: 12 reps
Set 2: 13 reps
Set 3: 12 reps

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

with Strong
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Strength - Session 3 / Week 2

Strength - Session 3 / Week 2
Thursday 5 Oct 2023, 15:47

Split Squat (Barbell)
Set 1: 125 lbs × 15
Set 2: 125 lbs × 15
Set 3: 125 lbs × 15

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 19
Set 2: 30 lbs × 17
Set 3: 30 lbs × 14

Stiff Leg Deadlift (Barbell)
Set 1: 365 lbs × 6
Set 2: 365 lbs × 6
Set 3: 365 lbs × 6

Hanging Knee Raise (Weighted)
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 15
Set 3: (+20 lbs) × 15

with Strong
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Strength - Session 2 / Week 2

Strength - Session 2 / Week 2

Wednesday 4 Oct 2023, 14:57

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

Bench Press (Barbell)
Set 1: 205 lbs × 11
Set 2: 215 lbs × 8
Set 3: 185 lbs × 10

Bench Press - Close Grip (Barbell)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 11
Set 3: 165 lbs × 10

Seated Row (Cable)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10

Workout notes: feeling very tired
with Strong
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Strength - Session 1 / Week 2

Strength - Session 1 / Week 2
Monday 2 Oct 2023, 14:51

Squat (Barbell)
Set 1: 225 lbs × 10
Set 2: 225 lbs × 15
Set 3: 275 lbs × 6

Back Extension
Set 1: (+10 lbs) × 21
Set 2: (+10 lbs) × 19
Set 3: (+10 lbs) × 17

Lateral Raise (Machine)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12

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

Workout notes: Quads
Workout notes:  hamstrings
Workout notes:  side delts
Workout notes:  abs
with Strong
https://strong.app.link/poxlS4m2zDb