Tuesday - "Start From Chins Then It's Everything"

Tuesday - "Start From Chins Then It's Everything"
Tuesday 28 Nov 2023, 14:22

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

Squat (Barbell)
Set 1: 275 lbs × 8
Set 2: 315 lbs × 5
Set 3: 225 lbs × 10

Lying Leg Curl (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 11

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 9
Set 2: 205 lbs × 7

Cable Crunch
Set 1: 130 lbs × 12
Set 2: 130 lbs × 11
Set 3: 130 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 35 lbs × 13
Set 2: 35 lbs × 10

Bicep Curl (Barbell)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 10

with Strong
https://strong.app.link/y45C1Ms76Eb 

Tuesday - Back/Chest/Arms

Tuesday - Back/Chest/Arms
Tuesday 21 Nov 2023, 14:43

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

Chest Dip
Set 1: (+100 lbs) × 8
Set 2: (+100 lbs) × 7
Set 3: (+75 lbs) × 9

Bicep Curl (Barbell)
Set 1: 90 lbs × 12
Set 2: 90 lbs × 10
Set 3: 90 lbs × 8
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps

with Strong
https://strong.app.link/GXlZroG5UEb 

Thursday - Legs/Shoulders/Abs

Thursday - Legs/Shoulders/Abs 

Thursday 16 Nov 2023, 15:11

Squat (Barbell)
Set 1: 275 lbs × 5
Set 2: 275 lbs × 6
Set 3: 315 lbs × 5

Lying Leg Curl (Machine)
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10

Cable Crunch
Set 1: 125 lbs × 12
Set 2: 125 lbs × 11
Set 3: 125 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 35 lbs × 12
Set 2: 35 lbs × 10
Set 3: 35 lbs × 9

with Strong
https://strong.app.link/BRSl52eQMEb 

Tuesday - Back/Chest/Arms 1

Tuesday - Back/Chest/Arms 1
Tuesday 14 Nov 2023, 14:27

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

Chest Dip
Set 1: (+70 lbs) × 8
Set 2: (+70 lbs) × 8
Set 3: (+70 lbs) × 8

Bicep Curl (Barbell)
Set 1: 90 lbs × 11
Set 2: 90 lbs × 9
Set 3: 90 lbs × 7
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps
Note: TRX

with Strong
https://strong.app.link/8u3WlMfyJEb 

Friday - Back/Chest/Arms 2

Friday - Back/Chest/Arms 2
Friday 10 Nov 2023, 15:03

Pull Up
Set 1: 13 reps
Set 2: 20 reps
Set 3: 14 reps

Chest Dip
Set 1: 15 reps
Set 2: 14 reps
Set 3: 13 reps

Push Up
Set 1: 18 reps
Set 2: 17 reps
Set 3: 15 reps
Note: Deficit

with Strong
https://strong.app.link/QimYRB2OCEb 

Thursday - Legs/Shoulders/Abs

Thursday - Legs/Shoulders/Abs
Thursday 9 Nov 2023, 15:27

Back Extension
Set 1: (+20 lbs) × 14
Set 2: (+20 lbs) × 14
Set 3: (+20 lbs) × 12

Goblet Squat (Kettlebell)
Set 1: 53 lbs × 20
Set 2: 53 lbs × 20
Set 3: 53 lbs × 20
Set 4: 53 lbs × 15
Note: Slant board
Note: Lower back been feeling pretty bad so swapping back squat for something lighter

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 18
Set 2: 32.5 lbs × 15
Set 3: 32.5 lbs × 14

Cable Crunch
Set 1: 120 lbs × 12
Set 2: 120 lbs × 11
Set 3: 120 lbs × 10

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

Tuesday - Back/Chest/Arms 1

Tuesday - Back/Chest/Arms 1
Tuesday 7 Nov 2023, 14:33

Chin Up
Set 1: (+100 lbs) × 7
Set 2: (+100 lbs) × 4
Set 3: (+75 lbs) × 7

Bench Press (Barbell)
Set 1: 225 lbs × 9
Set 2: 225 lbs × 6

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 9
Set 2: 205 lbs × 7
Set 3: 205 lbs × 6

Bicep Curl (Barbell)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 9
Set 3: 90 lbs × 7
Note: EZ bar

Inverted Row (Bodyweight)
Set 1: 17 reps
Set 2: 15 reps
Set 3: 14 reps
Note: TRX

with Strong
https://strong.app.link/FV8v4S3UxEb 

Friday - Back/Chest/Arms 2

Friday - Back/Chest/Arms 2
Friday 3 Nov 2023, 15:57

Bent Over Row (Barbell)
Set 1: 205 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8

Bench Press (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 8
Set 3: 75 lbs × 12

Pull Up
Set 1: 15 reps
Set 2: 13 reps
Set 3: 11 reps

Hammer Curl (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 13

Push Up
Set 1: 17 reps
Set 2: 16 reps
Set 3: 16 reps
Note: Close width

with Strong
https://strong.app.link/00yqB1JfrEb 

Thursday - Legs/Shoulders/Abs

Thursday - Legs/Shoulders/Abs
Thursday 2 Nov 2023, 15:42

Squat (Barbell)
Set 1: 275 lbs × 6
Set 2: 315 lbs × 4
Set 3: 275 lbs × 7
Set 4: 225 lbs × 8
Set 5: 225 lbs × 4
Note: Four 10-15 sec paused singles at the end

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

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

Cable Crunch
Set 1: 120 lbs × 11
Set 2: 120 lbs × 10
Set 3: 120 lbs × 8

Workout notes: squats hard as fuck. COVID shot probably not helping plus time off and BJJ last night
with Strong
https://strong.app.link/Wjvx2UQApEb