Tuesday Home Session C

Home Arm/Shoulder/Neck
Tuesday, December 31, 2024 at 8:50 AM

Hammer Curl (Cable)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Upright Row (Cable)
Set 1: 60 lb × 16 reps
Set 2: 60 lb × 16 reps
Set 3: 60 lb × 16 reps


Standing Wrist Curl
Set 1: 35 lb × 26 reps
Set 2: 35 lb × 25 reps
Set 3: 35 lb × 25 reps


Neck Extension (Harness)
Set 1: 70 lb × 28 reps
Set 2: 70 lb × 28 reps
Set 3: 70 lb × 28 reps


Triceps Pushdown (Cable)
Skip
Set 1: 55 lb × 0 reps
Set 2: 55 lb × 0 reps
Set 3: 55 lb × 0 reps

https://link.strong.app/zktsvcht 

Sunday Home Session A

Home Session A
Sunday, December 29, 2024 at 11:26 AM

Can superset chin-ups and dips, even bicep curl by adding/removing weight difference

Hanging knee raise can superset with any exercise

Neck lateral flexion cannot superset easily with anything


Chin Up
Straight bar
Set 1: +50 lb × 13 reps
Set 2: +50 lb × 12 reps
Set 3: +50 lb × 9 reps


Chest Dip
Set 1: +50 lb × 15 reps
Set 2: +50 lb × 13 reps
Set 3: +50 lb × 12 reps


Hanging Knee Raise (Weighted)
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps


Bicep Curl (Barbell)
Set 1: 60 lb × 13 reps
Set 2: 60 lb × 12 reps
Set 3: 60 lb × 11 reps


Neck Extension (Harness)
Set 1: 70 lb × 28 reps
Set 2: 70 lb × 28 reps
Set 3: 70 lb × 28 reps


Neck Lateral Flexion (Harness)
Skip, consider moving to different day
Set 1: +30 lb × 0 reps
Set 2: +30 lb × 0 reps
Set 3: +30 lb × 0 reps

https://link.strong.app/tuewttnv 

Friday Home Session B

Home Session B
Friday, December 27, 2024 at 10:57 AM

Abbreviated due to time constraints


Neck Extension (Harness)
Set 1: 70 lb × 27 reps
Set 2: 70 lb × 27 reps
Set 3: 70 lb × 27 reps


Neck Lateral Flexion (Harness)
Set 1: +30 lb × 26 reps
Set 2: +30 lb × 25 reps
Set 3: +30 lb × 25 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Push Up
Skipped
Set 1: +55 lb × 0 reps
Set 2: +55 lb × 0 reps
Set 3: +55 lb × 0 reps


Upright Row (Cable)
Rope attachment + free weights
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Triceps Pushdown (Cable)
Set 1: 55 lb × 0 reps
Set 2: 55 lb × 0 reps
Set 3: 55 lb × 0 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 35 lb × 25 reps
Set 2: 35 lb × 24 reps
Set 3: 35 lb × 24 reps

https://link.strong.app/ztoylgqm 

Thursday Gym Session

Gym Session
Thursday, December 26, 2024 at 10:41 AM

Versas, wrist wraps, belt, ab strap, pin


Bench Press - Close Grip (Barbell)
Set 1: 205 lb × 10 reps
Set 2: 205 lb × 10 reps
Set 3: 205 lb × 9 reps


Cable Crunch
Set 1: 130 lb × 17 reps
Set 2: 130 lb × 17 reps
Set 3: 130 lb × 16 reps


Seated Row (Cable)
Set 1: 160 lb × 14 reps
Set 2: 160 lb × 13 reps
Set 3: 160 lb × 12 reps


Leg Extension (Machine)
Set 2&3 myorep match as needed
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 15 reps
Set 3: 175 lb × 15 reps


Seated Leg Curl (Machine)
Set 2&3 myorep match as needed
Set 1: 175 lb × 16 reps
Set 2: 175 lb × 16 reps
Set 3: 175 lb × 16 reps

https://link.strong.app/nbkhnfrt 

Tuesday Home Session A

Home Session A
Tuesday, December 24, 2024 at 9:55 AM

Chin Up
Set 1: +50 lb × 12 reps
Set 2: +50 lb × 11 reps
Set 3: +50 lb × 8 reps


Chest Dip
Set 1: +50 lb × 12 reps
Set 2: +50 lb × 11 reps
Set 3: +50 lb × 11 reps


Hanging Knee Raise (Weighted)
Set 1: 18 reps
Set 2: 17 reps
Set 3: 16 reps


Neck Extension (Harness)
Set 1: 70 lb × 26 reps
Set 2: 70 lb × 26 reps
Set 3: 70 lb × 26 reps


Bicep Curl (Barbell)
Set 1: 60 lb × 12 reps
Set 2: 60 lb × 11 reps
Set 3: 60 lb × 10 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 29 reps
Set 2: +25 lb × 29 reps
Set 3: +25 lb × 29 reps

https://link.strong.app/zvevqfgt 

Sunday Home Session

Morning Workout
Sunday, December 22, 2024 at 9:27 AM

Chin Up
Set 1: +60 lb × 10 reps
Set 2: +50 lb × 10 reps
Set 3: +50 lb × 8 reps


Chest Dip
Set 1: +50 lb × 10 reps
Set 2: +50 lb × 10 reps
Set 3: +50 lb × 9 reps


Hanging Knee Raise (Weighted)
Set 1: 17 reps
Set 2: 16 reps
Set 3: 15 reps


Neck Extension (Harness)
Set 1: 65 lb × 30 reps
Set 2: 65 lb × 30 reps
Set 3: 65 lb × 30 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 27 reps
Set 2: +25 lb × 27 reps
Set 3: +25 lb × 27 reps

https://link.strong.app/tmjysmhg 

Saturday Morning Neck Session

Morning Workout
Saturday, December 21, 2024 at 8:49 AM

Neck Lateral Flexion (Harness)
Set 1: +25 lb × 27 reps
Set 2: +25 lb × 27 reps
Set 3: +25 lb × 26 reps


Neck Rotation (Harness)
Did not perform, rubbed scabs on ears.
Set 1: +15 lb × 0 reps
Set 2: +15 lb × 0 reps
Set 3: +15 lb × 0 reps

https://link.strong.app/ycizztba 

Thursday Gym Session

Afternoon Workout
Thursday, December 19, 2024 at 4:08 PM

Bench Press - Close Grip (Barbell)
Set 1: 205 lb × 9 reps
Set 2: 205 lb × 8 reps
Set 3: 205 lb × 7 reps


Cable Crunch
Set 1: 120 lb × 18 reps
Set 2: 120 lb × 17 reps
Set 3: 120 lb × 16 reps


Leg Extension (Machine)
Set 1: 175 lb × 14 reps
Set 2: 175 lb × 14 reps
Set 3: 175 lb × 13 reps


Seated Leg Curl (Machine)
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 14 reps
Set 3: 175 lb × 13 reps

https://link.strong.app/gcroubhn 

Tuesday Home Session

Home Session
Tuesday, December 17, 2024 at 8:47 AM

Chin Up
Set 1: 15 reps
Set 2: 14 reps
Set 3: 14 reps


Neck Extension (Harness)
Orange band
Set 1: 0 lb × 25 reps
Set 2: 0 lb × 35 reps
Set 3: 0 lb × 35 reps


Chest Dip
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps


Hanging Knee Raise
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

https://link.strong.app/lqgrjlry 

Thursday Session A

A
Thursday, December 12, 2024 at 3:31 PM

Vest, roller, harness, weight belt


Push Up
With vest. Wear belt to protect lower back
Set 1: +60 lb × 12 reps
Set 2: +60 lb × 10 reps
Set 3: +60 lb × 8 reps


Leg Extension (Machine)
Set 1: 155 lb × 16 reps
Set 2: 155 lb × 15 reps
F: 155 lb × 15 reps


Wrist Roller
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps


Chest Dip
With vest
Set 1: +60 lb × 12 reps
Set 2: +60 lb × 12 reps
Set 3: +60 lb × 10 reps


Neck Extension (Harness)
Set 1: 60 lb × 26 reps
Set 2: 60 lb × 26 reps
Set 3: 60 lb × 26 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 26 reps
Set 2: +25 lb × 26 reps
Set 3: +25 lb × 24 reps

https://link.strong.app/txhbubsb 

Tuesday Session D

D
Tuesday, December 10, 2024 at 1:09 PM

Weight belt, versas, harness


Bent Over Row (Barbell)
Set 1: 185 lb × 13 reps
Set 2: 185 lb × 12 reps
Set 3: 185 lb × 11 reps


Hanging Leg Raise
Set 1: 16 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 12 reps


Lat Pulldown (Cable)
Neutral grip
Set 1: 145 lb × 12 reps
Set 2: 145 lb × 12 reps
Set 3: 145 lb × 11 reps


Lateral Raise (Dumbbell)
Set 1: 20 lb × 21 reps
Set 2: 20 lb × 21 reps
Set 3: 20 lb × 20 reps


Neck Rotation (Harness)
Set 1: +15 lb × 25 reps
Set 2: +15 lb × 25 reps
Set 3: +15 lb × 23 reps

https://link.strong.app/kzxalgjl 

Sunday Session C

C
Sunday, December 8, 2024 at 3:05 PM

Wrist wraps, harness


Bench Press - Close Grip (Barbell)
Safety @ 3, top pin @ 10
Feet on bench to help lower back, less stable
Set 1: 195 lb × 8 reps
Set 2: 195 lb × 7 reps
Set 3: 195 lb × 6 reps


Handstand Push Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 4 reps


Seated Leg Curl (Machine)
Set 1: 175 lb × 14 reps
Set 2: 175 lb × 13 reps
Set 3: 175 lb × 12 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 35 lb × 23 reps
Set 2: 35 lb × 23 reps
Set 3: 35 lb × 23 reps


Neck Extension (Harness)
Set 1: 60 lb × 28 reps
Set 2: 60 lb × 27 reps
Set 3: 60 lb × 26 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 28 reps
Set 2: +25 lb × 27 reps
Set 3: +25 lb × 20 reps


Glute bridge
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps

https://link.strong.app/avcxmsxv 

Thursday Session B

B
Thursday, December 5, 2024 at 9:51 AM

Rings, dip belt, versas, weight belt, ab strap, harness


Chin Up
Set 1: +70 lb × 9 reps
Set 2: +70 lb × 8 reps
Set 3: +70 lb × 7 reps


Cable Crunch
Set 1: 110 lb × 18 reps
Set 2: 110 lb × 18 reps
Set 3: 110 lb × 18 reps


Seated Row (Cable)
Set 1: 160 lb × 13 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 11 reps


Lateral Raise (Dumbbell)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 20 lb × 18 reps


Neck Rotation (Harness)
Set 1: +15 lb × 25 reps
Set 2: +15 lb × 22 reps
Set 3: +15 lb × 20 reps

https://link.strong.app/feeohujk 

Monday Session A

A
Monday, December 2, 2024 at 11:56 AM

Vest, roller, harness


Push Up
With vest
Set 1: +60 lb × 10 reps
Set 2: +60 lb × 9 reps
Set 3: +60 lb × 7 reps


Leg Extension (Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 14 reps
Set 3: 155 lb × 14 reps


Chest Dip
With vest
Set 1: +50 lb × 13 reps
Set 2: +50 lb × 12 reps
Set 3: +50 lb × 11 reps


Wrist Roller
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps
Set 3: 25 lb × 20 reps


Neck Extension (Harness)
Set 1: 60 lb × 25 reps
Set 2: 60 lb × 25 reps
Set 3: 60 lb × 25 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 25 reps
Set 2: +25 lb × 25 reps
Set 3: +25 lb × 20 reps

https://link.strong.app/imsbnoql 

Sunday - D

D
Sunday, December 1, 2024 at 11:38 AM

Weight belt, versa, harness


Bent Over Row (Barbell)
Set 1: 185 lb × 12 reps
Set 2: 185 lb × 11 reps
Set 3: 185 lb × 10 reps


Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 11 reps


Lat Pulldown (Cable)
Neutral grip
Set 1: 145 lb × 11 reps
Set 2: 145 lb × 11 reps
Set 3: 145 lb × 10 reps


Lateral Raise (Dumbbell)
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 14 reps


Neck Rotation (Harness)
Set 1: +15 lb × 25 reps
Set 2: +15 lb × 20 reps
Set 3: +15 lb × 19 reps

https://link.strong.app/gthelqsy 

Saturday Session

Morning Workout
Saturday, November 30, 2024 at 11:39 AM

versas, neck harness, strap, weight belt


Seated Row (Cable)
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 10 reps


Cable Crunch
Set 1: 100 lb × 18 reps
Set 2: 100 lb × 18 reps
Set 3: 100 lb × 18 reps


Bench Press - Close Grip (Barbell)
Still fatigued from weighted push-up yesterday
Set 1: 185 lb × 10 reps
Set 2: 155 lb × 10 reps
Set 3: 155 lb × 10 reps


Neck Extension (Harness)
Set 1: 55 lb × 25 reps
Set 2: 55 lb × 25 reps
Set 3: 55 lb × 25 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 23 reps
Set 2: +25 lb × 22 reps
Set 3: +25 lb × 20 reps

https://link.strong.app/awuontza 

Friday Session

Morning Workout
Friday, November 29, 2024 at 11:04 AM

Push Up
Set 1: +60 lb × 10 reps
Set 2: +60 lb × 9 reps
Set 3: +60 lb × 8 reps


Wrist Roller
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 20 lb × 20 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 17 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 12 reps

https://link.strong.app/qjmcirtc 

Wednesday Session

Morning Workout
Wednesday, November 27, 2024 at 10:10 AM

Chin Up
Set 1: +70 lb × 7 reps
Set 2: +70 lb × 6 reps
Set 3: +70 lb × 5 reps


Cable Crunch
Set 1: 80 lb × 20 reps
Set 2: 90 lb × 20 reps
Set 3: 90 lb × 20 reps


Neck Extension (Harness)
Set 1: 50 lb × 25 reps
Set 2: 50 lb × 25 reps
Set 3: 50 lb × 25 reps


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 25 reps
Set 2: +20 lb × 25 reps
Set 3: +20 lb × 25 reps

https://link.strong.app/vivbqvfk 

Sunday Neck Session

Neck Exercises
Sunday, November 3, 2024 at 10:19 AM

Cable machine for all movements


Neck Extension (Harness)
Set 1: 60 lb × 27 reps
Set 2: 60 lb × 26 reps
Set 3: 60 lb × 26 reps


Neck Rotation (Harness)
Set 1: +15 lb × 24 reps
Set 2: +15 lb × 24 reps
Set 3: +15 lb × 23 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 26 reps
Set 2: +25 lb × 26 reps
Set 3: +25 lb × 26 reps

https://link.strong.app/wfdorivq 

Sunday Session 1

1) Press / Upper - Week 22
Sunday, November 3, 2024 at 9:27 AM

Weight vest, versas, parallettes


Push Up
Experiment with weights only on the back, no parallettes. Much more difficult.
Set 1: +60 lb × 13 reps
Set 2: +60 lb × 12 reps
Set 3: +60 lb × 10 reps


Upright Row (Barbell)
Set 1: 95 lb × 15 reps
Set 2: 95 lb × 15 reps
Set 3: 95 lb × 15 reps


Chest Dip
Set 1: +55 lb × 16 reps
Set 2: +55 lb × 14 reps
Set 3: +55 lb × 11 reps


Bicep Curl (Cable)
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 15 reps

https://link.strong.app/uiuyzisp 

Thursday Neck Exercises

Neck Exercises
Thursday, October 31, 2024 at 3:42 PM

Cable machine for all movements


Neck Extension (Harness)
Set 1: 60 lb × 26 reps
Set 2: 60 lb × 25 reps
Set 3: 60 lb × 25 reps


Neck Rotation (Harness)
Set 1: +15 lb × 23 reps
Set 2: +15 lb × 23 reps
Set 3: +15 lb × 23 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 25 reps
Set 2: +25 lb × 25 reps
Set 3: +25 lb × 25 reps

https://link.strong.app/bamwzuvo 

Thursday Session 4

4) Upper - Week 21
Thursday, October 31, 2024 at 2:45 PM

Equipment needed: versa grips, wrist roller


Lat Pulldown (Cable)
Pronated grip
Set 1: 165 lb × 12 reps
Set 2: 165 lb × 12 reps
Set 3: 165 lb × 11 reps


Flat Leg Raise
Decline bench
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps


Chest Press (Machine)
Top at 4, full recline, seat at 2 with neutral handles
Set 1: 135 lb × 13 reps
Set 2: 135 lb × 12 reps
Set 3: 135 lb × 11 reps


Wrist Roller
Cable machine
Having a lot of trouble holding onto the roller. Need a stable attachment. Can't progress
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps

https://link.strong.app/hpryhdqn 

Tuesday Neck Exercises

Neck Exercises
Tuesday, October 29, 2024 at 12:16 PM

Neck Extension (Harness)
Set 1: 55 lb × 28 reps
Set 2: 55 lb × 28 reps
Set 3: 55 lb × 28 reps


Neck Twist (Harness)
Set 1: +15 lb × 22 reps
Set 2: +15 lb × 22 reps
Set 3: +15 lb × 22 reps


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 28 reps
Set 2: +20 lb × 27 reps
Set 3: +20 lb × 27 reps

https://link.strong.app/pxnyanni 

Sunday Session 3

3) Lower - Week 21
Sunday, October 27, 2024 at 3:13 PM

Leg Extension (Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps


Seated Leg Curl (Machine)
Set 1: 175 lb × 13 reps
Set 2: 175 lb × 13 reps
Set 3: 175 lb × 12 reps


Standing Calf Raise (Dumbbell)
Set 1: 20 lb × 18 reps
Set 2: 20 lb × 18 reps
Set 3: 20 lb × 18 reps


Bicep Curl (Dumbbell)
Preacher bench
Swap next session
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 14 reps

https://link.strong.app/xuiwhmgx 

Sunday Session 2

2) Pull / Upper - Week 21
Sunday, October 20, 2024 at 2:45 PM

Dip belt, versas, rings, chalk, weight belt


Chin Up
Set 1: +105 lb × 10 reps
Set 2: +105 lb × 6 reps
Set 3: +105 lb × 4 reps


Seated Row (Cable)
Set 1: 160 lb × 14 reps
Set 2: 160 lb × 13 reps
Set 3: 160 lb × 13 reps


Toes To Bar
Set 1: 23 reps
Set 2: 21 reps
Set 3: 18 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 35 lb × 22 reps
Set 2: 35 lb × 22 reps
Set 3: 35 lb × 22 reps

https://link.strong.app/kwbaynta 

Friday Neck Exercises

Neck Exercises
Friday, October 18, 2024 at 5:11 PM

Neck Extension (Harness)
Set 1: 55 lb × 26 reps
Set 2: 55 lb × 26 reps
Set 3: 55 lb × 26 reps


Neck Twist (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps
Set 3: +15 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 25 reps
Set 2: +20 lb × 25 reps
Set 3: +20 lb × 25 reps

https://link.strong.app/qfttknvb 

Friday Session 1

1) Press / Upper - Week 21
Friday, October 18, 2024 at 4:25 PM

Weight vest, versas, parallettes


Push Up
Set 1: +55 lb × 18 reps
Set 2: +55 lb × 15 reps
Set 3: +55 lb × 11 reps


Chest Dip
Set 1: +55 lb × 15 reps
Set 2: +55 lb × 13 reps
Set 3: +55 lb × 11 reps


Upright Row (Barbell)
Set 1: 95 lb × 14 reps
Set 2: 95 lb × 14 reps
Set 3: 95 lb × 14 reps


Hammer Curl (Cable)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps

https://link.strong.app/hhqhcpbu 

Wednesday Neck Exercises

Neck Exercises
Wednesday, October 16, 2024 at 8:58 PM

Neck Extension (Harness)
1 55 lb × 25 reps
2 55 lb × 25 reps
3 55 lb × 25 reps


Neck Twist (Harness)
1 +10 lb × 29 reps
2 +10 lb × 29 reps
3 +10 lb × 29 reps


Neck Lateral Flexion (Harness)
1 +20 lb × 24 reps
2 +20 lb × 24 reps
3 +20 lb × 24 reps

https://link.strong.app/ixpleuxw 

Wednesday Session 4

4) Upper - Week 20
Wednesday, October 16, 2024 at 7:12 PM

Equipment needed: versa grips, wrist roller


Lat Pulldown (Cable)
Pronated grip
1 160 lb × 12 reps
2 160 lb × 12 reps
3 160 lb × 12 reps


Flat Leg Raise
Decline bench
1 18 reps
2 17 reps
3 16 reps


Chest Press (Machine)
Top at 4, full recline, seat at 5
1 135 lb × 12 reps
2 135 lb × 11 reps
3 135 lb × 10 reps


Wrist Roller
Cable machine
1 40 lb × 20 reps
2 40 lb × 20 reps
3 40 lb × 15 reps

https://link.strong.app/xglssest 

Sunday Neck Exercises

Neck Exercises
Sunday, October 13, 2024 at 8:48 PM

Neck Extension (Harness)
1 55 lb × 24 reps
2 55 lb × 24 reps
3 55 lb × 24 reps


Neck Twist (Harness)
1 +10 lb × 28 reps
2 +10 lb × 28 reps
3 +10 lb × 28 reps


Neck Lateral Flexion (Harness)
1 +20 lb × 22 reps
2 +20 lb × 22 reps
3 +20 lb × 22 reps

https://link.strong.app/nynuvyla 

Sunday Session 3

3) Lower - Week 20
Sunday, October 13, 2024 at 4:29 PM

Leg Extension (Machine)
1 160 lb × 12 reps
2 160 lb × 12 reps
3 160 lb × 12 reps


Seated Leg Curl (Machine)
1 160 lb × 16 reps
2 160 lb × 16 reps
3 160 lb × 15 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 17 reps
2 20 lb × 17 reps
3 20 lb × 17 reps


Bicep Curl (Dumbbell)
Preacher bench
1 30 lb × 14 reps
2 30 lb × 14 reps
3 30 lb × 12 reps

https://link.strong.app/nactopfg 

Thursday Session 2

2) Pull / Upper - Week 20
Thursday, October 10, 2024 at 6:11 PM

Dip belt, versas, rings, chalk, weight belt


Chin Up
1 +100 lb × 10 reps
2 +100 lb × 6 reps
3 +100 lb × 4 reps


Seated Row (Cable)
1 150 lb × 14 reps
2 150 lb × 13 reps
3 150 lb × 13 reps


Toes To Bar
Skip, too close to dinner
1 0 reps
2 0 reps
3 0 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 35 lb × 20 reps
2 35 lb × 20 reps
3 35 lb × 20 reps

https://link.strong.app/gcfpurcx 

Tuesday Session 1

1) Press / Upper - Week 20
Tuesday, October 8, 2024 at 5:14 PM

Weight vest, versas, parallettes


Push Up
1 +50 lb × 18 reps
2 +50 lb × 15 reps
3 +50 lb × 11 reps


Chest Dip
1 +50 lb × 15 reps
2 +50 lb × 13 reps
3 +50 lb × 11 reps


Upright Row (Barbell)
1 95 lb × 13 reps
2 95 lb × 13 reps
3 95 lb × 13 reps


Hammer Curl (Cable)
1 50 lb × 14 reps
2 50 lb × 14 reps
3 50 lb × 14 reps

https://link.strong.app/eatonrfu 

Session 4 Sunday Night

4) Upper - Week 19
Sunday, October 6, 2024 at 8:35 PM

Equipment needed: versa grips, wrist roller


Lat Pulldown (Cable)
Paused at the top
1 160 lb × 11 reps
2 160 lb × 11 reps
3 160 lb × 11 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 5
1 120 lb × 15 reps
2 120 lb × 14 reps
3 120 lb × 14 reps


Flat Leg Raise
Decline bench
1 17 reps
2 16 reps
3 15 reps


Wrist Roller
Using cable machine
1 35 lb × 20 reps
2 35 lb × 20 reps
3 35 lb × 20 reps

https://link.strong.app/zboxevyb 

Neck Exercises
Saturday, October 5, 2024 at 6:53 PM

Neck Extension (Harness)
1 50 lb × 25 reps
2 50 lb × 25 reps
3 50 lb × 25 reps


Neck Twist (Harness)
1 +10 lb × 27 reps
2 +10 lb × 27 reps
3 +10 lb × 27 reps


Neck Lateral Flexion (Harness)
1 +20 lb × 20 reps
2 +20 lb × 20 reps
3 +20 lb × 20 reps

https://link.strong.app/ennarsln 

Neck Exercises
Friday, October 4, 2024 at 3:09 PM

Neck Extension (Harness)
1 45 lb × 27 reps
2 45 lb × 27 reps
3 45 lb × 27 reps


Neck Twist (Harness)
1 +10 lb × 26 reps
2 +10 lb × 26 reps
3 +10 lb × 26 reps


Neck Lateral Flexion (Harness)
1 +15 lb × 25 reps
2 +15 lb × 25 reps
3 +15 lb × 25 reps

https://link.strong.app/glsrufhk 

3) Lower - Week 19
Friday, October 4, 2024 at 2:33 PM

Leg Extension (Machine)
1 155 lb × 12 reps
2 155 lb × 12 reps
3 155 lb × 12 reps


Seated Leg Curl (Machine)
1 155 lb × 16 reps
2 155 lb × 15 reps
3 155 lb × 14 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 16 reps
2 20 lb × 16 reps
3 20 lb × 16 reps


Bicep Curl (Dumbbell)
1 30 lb × 13 reps
2 30 lb × 13 reps
3 30 lb × 11 reps

https://link.strong.app/nasiwwoj 

Neck Exercises
Wednesday, October 2, 2024 at 5:47 PM

Neck Extension (Harness)
1 45 lb × 26 reps
2 45 lb × 26 reps
3 45 lb × 26 reps


Neck Twist (Harness)
1 +10 lb × 27 reps
2 +10 lb × 26 reps
3 +10 lb × 26 reps


Neck Lateral Flexion (Harness)
1 +15 lb × 23 reps
2 +15 lb × 23 reps
3 +15 lb × 23 reps

https://link.strong.app/ruspqzec 

2) Pull / Upper - Week 19
Wednesday, October 2, 2024 at 4:23 PM

Chin Up
1 +95 lb × 9 reps
2 +95 lb × 6 reps
3 +95 lb × 5 reps


Seated Row (Cable)
1 145 lb × 14 reps
2 145 lb × 13 reps
3 145 lb × 13 reps


Toes To Bar
1 22 reps
2 21 reps
3 17 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 30 lb × 22 reps
2 30 lb × 22 reps
3 30 lb × 22 reps

https://link.strong.app/aafummhu 

1) Press / Upper - Week 19
Wednesday, October 2, 2024 at 4:20 PM

Push Up
1 +50 lb × 17 reps
2 +50 lb × 14 reps
3 +50 lb × 11 reps


Chest Dip
1 +50 lb × 13 reps
2 +50 lb × 12 reps
3 +50 lb × 12 reps


Upright Row (Barbell)
1 95 lb × 12 reps
2 95 lb × 12 reps
3 95 lb × 12 reps


Hammer Curl (Cable)
1 50 lb × 13 reps
2 50 lb × 13 reps
3 50 lb × 13 reps

https://link.strong.app/fxmfshfo 

Neck Exercises
Sunday, September 29, 2024 at 11:21 AM

Neck Extension (Harness)
1 45 lb × 24 reps
2 45 lb × 24 reps
3 45 lb × 24 reps


Neck Twist (Harness)
1 +10 lb × 26 reps
2 +10 lb × 25 reps
3 +10 lb × 25 reps


Neck Lateral Flexion (Harness)
1 +15 lb × 22 reps
2 +15 lb × 22 reps
3 +15 lb × 22 reps

https://link.strong.app/iidwelvr 

Neck Exercises
Friday, September 20, 2024 at 4:38 PM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 45 lb × 23 reps
2 45 lb × 23 reps
3 45 lb × 23 reps


Neck Forward Flexion (Harness)
Height at 6
1 +30 lb × 22 reps
2 +30 lb × 19 reps
3 +30 lb × 13 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 25 reps
2 +10 lb × 24 reps
3 +10 lb × 24 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 26 reps
2 +10 lb × 26 reps
3 +10 lb × 26 reps

https://link.strong.app/ajopqmhx 

4) Upper - Week 18
Friday, September 20, 2024 at 3:45 PM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 160 lb × 10 reps
2 160 lb × 10 reps
3 160 lb × 10 reps


Flat Leg Raise
Decline bench
1 16 reps
2 15 reps
3 14 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 4-5
1 120 lb × 14 reps
2 120 lb × 13 reps
3 120 lb × 13 reps


Wrist Roller
Using cable machine
1 35 lb × 20 reps
2 35 lb × 20 reps
3 35 lb × 20 reps

https://link.strong.app/ntpdcwzq 

Neck Exercises Wednesday

Neck Exercises
Wednesday, September 18, 2024 at 7:33 PM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 45 lb × 22 reps
2 45 lb × 22 reps
3 45 lb × 22 reps


Neck Forward Flexion (Harness)
1 +30 lb × 22 reps
2 +30 lb × 19 reps
3 +30 lb × 12 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 24 reps
2 +10 lb × 23 reps
3 +10 lb × 23 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 25 reps
2 +10 lb × 25 reps
3 +10 lb × 25 reps

https://link.strong.app/xwhqjoqm 

3) Lower - Week 18
Tuesday, September 17, 2024 at 3:09 PM

Equipment needed: none


Leg Extension (Machine)
Apartment gym machine. Seat at 6.
1 135 lb × 12 reps
2 135 lb × 12 reps
3 132 lb × 12 reps


Lying Leg Curl (Machine)
Apartment gym machine. Seat at 6.
1 135 lb × 16 reps
2 135 lb × 15 reps
3 135 lb × 15 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 15 reps
2 20 lb × 15 reps
3 20 lb × 15 reps


Bicep Curl (Dumbbell)
Using preacher bench
1 30 lb × 12 reps
2 30 lb × 12 reps
3 30 lb × 10 reps

https://link.strong.app/gfrmeoby 

Monday Session

2) Pull / Upper - Week 18
Monday, September 16, 2024 at 8:09 PM

Equipment needed: Rings, versa grips, dip belt, lifting belt

Apartment gym


Chin Up
1 +90 lb × 9 reps
2 +90 lb × 6 reps
3 +90 lb × 5 reps


Seated Row (Cable)
1 140 lb × 14 reps
2 140 lb × 13 reps
3 140 lb × 13 reps


Toes To Bar
1 21 reps
2 20 reps
3 17 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/ziljshwb 

Neck Exercises

Neck Exercises
Sunday, September 15, 2024 at 5:22 PM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 45 lb × 20 reps
2 45 lb × 20 reps
3 45 lb × 20 reps


Neck Forward Flexion (Harness)
1 +30 lb × 22 reps
2 +30 lb × 19 reps
3 +30 lb × 10 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 24 reps
2 +10 lb × 22 reps
3 +10 lb × 22 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 24 reps
2 +10 lb × 24 reps
3 +10 lb × 24 reps

https://link.strong.app/ynwcyimz 

Saturday Neck Exercises

Neck Exercises
Saturday, September 14, 2024 at 8:54 AM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 40 lb × 20 reps
2 40 lb × 20 reps
3 40 lb × 20 reps


Neck Forward Flexion (Harness)
1 +30 lb × 20 reps
2 +30 lb × 18 reps
3 +30 lb × 15 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 22 reps
2 +10 lb × 22 reps
3 +10 lb × 22 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 22 reps
2 +10 lb × 22 reps
3 +10 lb × 22 reps

https://link.strong.app/mvcpeksu 

Friday Session

1) Press / Upper - Week 18
Friday, September 13, 2024 at 3:34 PM

Equipment needed: wrist wraps, versas


Bench Press (Dumbbell)
Right hand cramping up by end of set.
1 90 lb × 15 reps
2 90 lb × 14 reps
3 90 lb × 10 reps


Incline Chest Fly (Dumbbell)
1 25 lb × 12 reps
2 25 lb × 12 reps
3 25 lb × 12 reps


Upright Row (Barbell)
Working on not shrugging shoulders
1 70 lb × 18 reps
2 70 lb × 17 reps
3 70 lb × 17 reps


Bicep Curl (Barbell)
EZ bar
1 75 lb × 12 reps
2 75 lb × 11 reps

https://link.strong.app/dcqjnmto 

Saturday Session

4) Upper - Week 17
Saturday, September 7, 2024 at 6:56 PM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 175 lb × 12 reps
2 175 lb × 12 reps
3 175 lb × 11 reps


Flat Leg Raise
Decline bench
1 15 reps
2 14 reps
3 14 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 4-5
1 120 lb × 13 reps
2 120 lb × 12 reps
3 120 lb × 12 reps


Wrist Roller
Using cable machine
1 35 lb × 20 reps
2 35 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/oowipgap 

Friday Session

3) Lower - Week 17
Friday, September 6, 2024 at 4:31 PM

Equipment needed: none


Leg Extension (Machine)
Apartment gym machine. Seat at 6.
1 115 lb × 15 reps
2 115 lb × 15 reps
3 115 lb × 15 reps


Lying Leg Curl (Machine)
Apartment gym machine. Seat at 6.
1 115 lb × 20 reps
2 115 lb × 16 reps
3 115 lb × 16 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 14 reps
2 20 lb × 14 reps
3 20 lb × 14 reps


Bicep Curl (Dumbbell)
Using preacher bench
1 30 lb × 11 reps
2 30 lb × 11 reps
3 30 lb × 9 reps

https://link.strong.app/hbvomdcs 

Thursday Session

2) Pull / Upper - Week 17
Thursday, September 5, 2024 at 2:53 PM

Equipment needed: Rings, versa grips, dip belt, lifting belt

Apartment gym


Chin Up
1 +85 lb × 9 reps
2 +85 lb × 7 reps
3 +85 lb × 5 reps


Seated Row (Cable)
1 130 lb × 14 reps
2 130 lb × 13 reps
3 130 lb × 13 reps


Toes To Bar
1 20 reps
2 19 reps
3 17 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 25 lb × 24 reps
2 25 lb × 24 reps
3 25 lb × 24 reps

https://link.strong.app/ijwxmoch 

Wednesday Session

1) Press / Upper - Week 17
Wednesday, September 4, 2024 at 3:26 PM

Equipment needed: wrist wraps, versas


Bench Press (Dumbbell)
1 85 lb × 16 reps
2 85 lb × 15 reps
3 85 lb × 12 reps


Chest Fly (Dumbbell)
1 32.5 lb × 16 reps
2 32.2 lb × 15 reps
3 32.5 lb × 15 reps


Upright Row (Barbell)
Working on not shrugging shoulders
1 65 lb × 18 reps
2 65 lb × 17 reps
3 65 lb × 17 reps


Bicep Curl (Barbell)
EZ bar
1 75 lb × 12 reps
2 75 lb × 11 reps

https://link.strong.app/tvizdutn 

Monday Session

4) Upper - Week 16
Monday, September 2, 2024 at 8:48 AM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 175 lb × 11 reps
2 175 lb × 11 reps
3 175 lb × 11 reps


Flat Leg Raise
Decline bench
1 14 reps
2 14 reps
3 12 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 5
1 115 lb × 13 reps
2 115 lb × 12 reps
3 115 lb × 12 reps


Wrist Roller
Using cable machine
1 35 lb × 18 reps
2 30 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/zdgxzgzr 

Friday Session

3) Lower - Week 16
Friday, August 30, 2024 at 2:39 PM

Equipment needed: none


Leg Extension (Machine)
Apartment gym machine. Seat at 6.
1 100 lb × 15 reps
2 100 lb × 15 reps
3 100 lb × 15 reps


Lying Leg Curl (Machine)
Apartment gym machine. Seat at 6.
1 100 lb × 15 reps
2 100 lb × 15 reps
3 100 lb × 15 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 12 reps
2 20 lb × 12 reps
3 20 lb × 12 reps


Bicep Curl (Dumbbell)
Using preacher bench
1 30 lb × 10 reps
2 30 lb × 10 reps
3 30 lb × 8 reps

https://link.strong.app/jfvxkuer 

Thursday Session

2) Pull / Upper - Week 16
Thursday, August 29, 2024 at 3:17 PM

Equipment needed: Rings, versa grips, dip belt, lifting belt


Chin Up
1 +80 lb × 8 reps
2 +80 lb × 7 reps
3 +80 lb × 6 reps


Seated Row (Cable)
Belt next time. Starting very light.
1 130 lb × 12 reps
2 130 lb × 12 reps
3 130 lb × 12 reps


Toes To Bar
1 20 reps
2 18 reps
3 16 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 25 lb × 22 reps
2 25 lb × 22 reps
3 25 lb × 22 reps

https://link.strong.app/tdazyzeq 

Monday Session

1) Press / Upper - Week 16
Monday, August 26, 2024 at 3:29 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
Right hand cramping up
1 85 lb × 15 reps
2 85 lb × 14 reps
3 85 lb × 11 reps


Chest Fly (Dumbbell)
Feet on bench helps lower back
1 32.5 lb × 15 reps
2 32.2 lb × 15 reps
3 32.5 lb × 14 reps


Upright Row (Barbell)
Still figuring out the right technique
1 60 lb × 18 reps
2 60 lb × 15 reps
3 60 lb × 15 reps


Bicep Curl (Cable)
Rotating thicker EZ bar handle
1 77 lb × 12 reps
2 77 lb × 10 reps

https://link.strong.app/esdhzlon 

Monday Session

4) Upper - Week 15
Monday, August 19, 2024 at 3:35 PM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 175 lb × 10 reps
2 175 lb × 10 reps
3 175 lb × 10 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 5
1 100 lb × 13 reps
2 100 lb × 12 reps
3 100 lb × 11 reps


Decline Crunch
1 +35 lb × 14 reps
2 +35 lb × 14 reps
3 +35 lb × 14 reps


Bicep Curl (Dumbbell)
1 35 lb × 12 reps
2 35 lb × 11 reps
3 35 lb × 10 reps


Wrist Roller
Using cable machine
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/lfedagua 

Tuesday Session

3) Lower - Week 15
Tuesday, August 13, 2024 at 3:52 PM

Equipment needed: shoes, belt


Squat (Barbell)
Indigestion, almost shit myself mid set 2, stopped early
1 295 lb × 6 reps
2 295 lb × 2 reps


Standing Calf Raise (Machine)
1 360 lb × 12 reps
2 360 lb × 12 reps
3 360 lb × 12 reps


Nordic Extension
Star Trac leg extension out of order
Not a great exercise
1 0 lb × 12 reps
2 0 lb × 12 reps
3 0 lb × 12 reps


Lying Leg Curl (Machine)
1 140 lb × 13 reps
2 140 lb × 13 reps
3 140 lb × 11 reps

https://link.strong.app/ozclvxpj 

Sunday Session

2) Pull / Upper - Week 15
Sunday, August 11, 2024 at 11:43 AM

Equipment needed: Rings, versa grips, dip belt


Chin Up
1 +80 lb × 8 reps
2 +80 lb × 7 reps
3 +80 lb × 6 reps


Chest-Supported Row (Machine)
1 130 lb × 12 reps
2 130 lb × 11 reps
3 130 lb × 10 reps


Toes To Bar
1 19 reps
2 18 reps
3 16 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 25 lb × 20 reps
2 25 lb × 20 reps
3 25 lb × 20 reps

https://link.strong.app/jfwzsshj 

Thursday Session

1) Press / Upper - Week 15
Thursday, August 8, 2024 at 3:59 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
1 85 lb × 14 reps
2 85 lb × 13 reps
3 85 lb × 11 reps


Chest Fly (Dumbbell)
Feet on bench helps lower back
1 32.5 lb × 14 reps
2 32.2 lb × 14 reps
3 32.5 lb × 14 reps


Lateral Raise (Dumbbell)
Consider swap for upright row
1 32.5 lb × 15 reps
2 32.5 lb × 14 reps
3 32.5 lb × 12 reps


Bicep Curl (Cable)
Rotating thicker EZ bar handle
1 75 lb × 12 reps
2 75 lb × 12 reps
3 75 lb × 11 reps

https://link.strong.app/zgvtrkcg 

Wednesday Session

4) Upper - Week 14
Wednesday, August 7, 2024 at 3:24 PM

Equipment needed: wrist wraps, versa grips, wrist roller


Lat Pulldown (Cable)
Paused at the top
1 165 lb × 10 reps
2 165 lb × 10 reps
3 165 lb × 10 reps


Chest Press (Machine)
1 223 lb × 12 reps
2 223 lb × 11 reps
3 223 lb × 10 reps


Decline Crunch
1 +35 lb × 13 reps
2 +35 lb × 13 reps
3 +35 lb × 13 reps


Bicep Curl (Dumbbell)
1 32.5 lb × 13 reps
2 30 lb × 12 reps
3 32.5 lb × 11 reps


Wrist Roller
Using cable machine
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 19 reps

https://link.strong.app/cdfkhoyt 

Monday Session

3) Lower - Week 14
Monday, August 5, 2024 at 2:51 PM

Equipment needed: shoes, belt


Squat (Barbell)
1 275 lb × 6 reps
2 285 lb × 6 reps
3 285 lb × 6 reps


Lying Leg Curl (Machine)
1 140 lb × 12 reps
2 140 lb × 12 reps
3 140 lb × 10 reps


Calf Press on Leg Press
Other machine taken
1 180 lb × 15 reps
2 180 lb × 15 reps
3 180 lb × 15 reps


Nordic Extension
Star Trac leg extension out of order
1 0 lb × 10 reps
2 0 lb × 10 reps
3 0 lb × 10 reps

https://link.strong.app/cjftnlhe 

Friday Session

2) Pull / Upper - Week 14
Friday, August 2, 2024 at 3:32 PM

Equipment needed: Rings, versa grips, dip belt


Chin Up
1 +75 lb × 9 reps
2 +75 lb × 8 reps
3 +75 lb × 6 reps


Chest-Supported Row (Machine)
Reduced weight as second exercise
1 125 lb × 12 reps
2 125 lb × 11 reps
3 125 lb × 10 reps


Toes To Bar
1 18 reps
2 17 reps
3 15 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 22.5 lb × 20 reps
2 22.5 lb × 20 reps
3 22.5 lb × 20 reps

https://link.strong.app/jdofgbwi 

Thursday Session

1) Press / Upper - Week 14
Thursday, August 1, 2024 at 2:41 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
1 80 lb × 16 reps
2 80 lb × 15 reps
3 80 lb × 15 reps


Chest Fly (Dumbbell)
Feet on bench helps lower back
1 32.5 lb × 13 reps
2 32.5 lb × 13 reps
3 32.5 lb × 13 reps


Lateral Raise (Dumbbell)
1 30 lb × 18 reps
2 30 lb × 16 reps
3 30 lb × 14 reps


Bicep Curl (Cable)
Rotating thicker EZ bar handle
1 75 lb × 11 reps
2 75 lb × 11 reps
3 75 lb × 11 reps

https://link.strong.app/ecetxawo 

Monday Session

4) Upper - Week 13
Monday, July 22, 2024 at 3:42 PM

Equipment needed: wrist wraps, versa grips, wrist roller


Lat Pulldown (Cable)
Paused at the top
1 160 lb × 10 reps
2 160 lb × 10 reps
3 160 lb × 10 reps


Chest Press (Machine)
1 209 lb × 16 reps
2 209 lb × 14 reps
3 209 lb × 12 reps


Decline Crunch
1 +35 lb × 12 reps
2 +35 lb × 12 reps
3 +35 lb × 12 reps


Bicep Curl (Dumbbell)
Start light for right wrist. Okay though
1 30 lb × 13 reps
2 30 lb × 12 reps
3 30 lb × 11 reps


Wrist Roller
1 25 lb × 15 reps
2 25 lb × 16 reps
3 25 lb × 16 reps

https://link.strong.app/hcpyohfa 

Thursday Session

3) Lower - Week 13
Thursday, July 18, 2024 at 3:11 PM

Equipment needed: shoes, belt


Squat (Barbell)
Start light, add reps slowly before weight
1 275 lb × 5 reps
2 275 lb × 5 reps
3 275 lb × 5 reps


Leg Extension (Machine)
1 260 lb × 17 reps
2 260 lb × 16 reps
3 260 lb × 14 reps


Lying Leg Curl (Machine)
Start light
1 130 lb × 12 reps
2 130 lb × 12 reps
3 130 lb × 10 reps


Standing Calf Raise (Machine)
Lengthened partial
1 360 lb × 10 reps
2 360 lb × 10 reps
3 360 lb × 10 reps

https://link.strong.app/amunintu 

Tuesday Session

2) Pull / Upper - Week 13
Tuesday, July 16, 2024 at 3:27 PM

Equipment needed: Rings, versa grips, dip belt


Chin Up
1 +75 lb × 8 reps
2 +75 lb × 7 reps
3 +75 lb × 6 reps


Chest-Supported Row (Machine)
Reduce weight next session
1 145 lb × 13 reps
2 145 lb × 10 reps
3 145 lb × 9 reps


Toes To Bar
1 18 reps
2 16 reps
3 15 reps


Seated Palms Up Wrist Curl (Dumbbell)
Starting off light
1 20 lb × 20 reps
2 20 lb × 20 reps
3 20 lb × 20 reps

https://link.strong.app/ubgrdtbm 

Monday Session

1) Press / Upper
Monday, July 15, 2024 at 3:29 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
1 80 lb × 15 reps
2 80 lb × 14 reps
3 80 lb × 14 reps


Chest Fly (Dumbbell)
1 30 lb × 13 reps
2 30 lb × 13 reps
3 30 lb × 13 reps


Lateral Raise (Dumbbell)
1 30 lb × 17 reps
2 30 lb × 16 reps
3 30 lb × 14 reps


Bicep Curl (Cable)
Rotating EZ bar handle
1 70 lb × 11 reps
2 70 lb × 11 reps
3 70 lb × 11 reps

https://link.strong.app/ksowevvs 

Saturday Session

(2) Push/Pull/Abs A - Week 12
Saturday, July 13, 2024 at 7:56 AM

Equipment: paralettes, versa grips, vest


Push Up
Paralettes
1 +55 lb × 18 reps
2 +55 lb × 17 reps
3 +55 lb × 15 reps


Lateral Raise (Dumbbell)
Single arm leaning 45⁰
1 20 lb × 20 reps
2 20 lb × 19 reps
3 20 lb × 19 reps


Decline Crunch
1 +30 lb × 15 reps
2 +30 lb × 15 reps
3 +30 lb × 15 reps


Pull Up
Neutral
1 22 reps
2 21 reps
3 17 reps

https://link.strong.app/dramhedh 

Tuesday Session

(1) Legs/Biceps A - Week 12
Tuesday, July 9, 2024 at 3:10 PM

Equipment: dip belt, belt, long pants, shoes


Belt Squat
1 225 lb × 18 reps
2 225 lb × 18 reps
3 225 lb × 15 reps


Bicep Curl (Cable)
Rotating EZ bar handle, close grip
1 70 lb × 10 reps
2 70 lb × 10 reps
3 70 lb × 10 reps


Nordic Curl
Increase reps on latter sets
1 15 reps
2 15 reps
3 11 reps


Hip Adductor (Machine)
One yoga block added ROM (single side)
1 180 lb × 13 reps
2 180 lb × 13 reps
3 180 lb × 13 reps

https://link.strong.app/jsepvbmr 

Monday Session

(4) Push/Pull/Abs - Week 11
Monday, July 8, 2024 at 2:07 PM

equipment needed: wrist wraps, versa grips


Chest-Supported Row (Machine)
Closer more neutral grip option
1 145 lb × 13 reps
2 145 lb × 11 reps
3 145 lb × 9 reps


Toes To Bar
1 17 reps
2 16 reps
3 15 reps


Chest Press (Machine)
Neutral grip
Seat at 3
1 209 lb × 16 reps
2 209 lb × 15 reps
3 209 lb × 13 reps


Lateral Raise (Dumbbell)
1 27.5 lb × 23 reps
2 27.5 lb × 21 reps
3 27.5 lb × 20 reps

https://link.strong.app/vmfrjrfh 

Tuesday Session

(3) Legs/Biceps B - Week 11
Tuesday, July 2, 2024 at 1:35 PM

Equipment needed: rope


Leg Extension (Machine)
1 260 lb × 20 reps
2 260 lb × 19 reps
3 260 lb × 16 reps
4 260 lb × 15 reps


Back Extension
Paused - bottom
1 +50 lb × 21 reps
2 +50 lb × 20 reps
3 +50 lb × 19 reps


Bicep Curl (Cable)
Strap attachment
Seated
1 60 lb × 10 reps
2 60 lb × 10 reps
3 60 lb × 10 reps


Butterfly Raise
1 15 lb × 30 reps
2 15 lb × 30 reps
3 15 lb × 30 reps

https://link.strong.app/kpxzyexz 

Monday Session

(2) Push/Pull/Abs A - Week 11
Monday 1 Jul 2024, 15:35

Push Up
Set 1: (+50 lbs) × 18
Set 2: (+50 lbs) × 17
Set 3: (+50 lbs) × 15
Note: Paralettes

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 18
Set 2: 20 lbs × 18
Set 3: 20 lbs × 18
Note: Single arm leaning

Pull Up
Set 1: 21 reps
Set 2: 20 reps
Set 3: 16 reps
Note: Neutral

Decline Crunch
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 15

Workout notes: Equipment: paralettes
Workout notes:  versa grips
Workout notes:  vest
with Strong
https://strong.app.link/DZjOMcldTKb 

Saturday Session

(1) Legs/Biceps A - Week 11
Saturday 29 Jun 2024, 07:00

Belt Squat
Set 1: 225 lbs × 17
Set 2: 225 lbs × 17
Set 3: 225 lbs × 16

Bicep Curl (Cable)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 13
Set 3: 40 lbs × 13
Note: Using wrist cuff, single arm

Nordic Curl
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Note: Increase reps on latter sets

Hip Adductor (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12
Note: One yoga block added ROM (single side)

Workout notes: Equipment: dip belt
Workout notes:  cuffs
Workout notes:  belt
Workout notes:  long pants
Workout notes:  shoes
with Strong
https://strong.app.link/edmqUe4oPKb 

Thursday Session

(4) Push/Pull/Abs - Week 10
Thursday 27 Jun 2024, 15:12

Chest-Supported Row (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Note: Closer more neutral grip option

Toes To Bar
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps

Chest Press (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 14
Set 3: 209 lbs × 12
Note: Neutral grip
Note: Seat at 3

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

Workout notes: equipment needed: wrist wraps
Workout notes:  versa grips
with Strong
https://strong.app.link/DBgH5MIxMKb 

Tuesday Session

(3) Legs/Biceps B - Week 10
Tuesday 25 Jun 2024, 13:55

Leg Extension (Machine)
Set 1: 260 lbs × 19
Set 2: 260 lbs × 18
Set 3: 260 lbs × 15
Set 4: 260 lbs × 14
Set 5: 260 lbs × 11

Hammer Curl (Cable)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 14
Set 4: 75 lbs × 12
Note: Rope attachment

Back Extension
Set 1: (+45 lbs) × 21
Set 2: (+45 lbs) × 20
Set 3: (+45 lbs) × 20
Note: Paused - bottom

Butterfly Raise
Set 1: 12.5 lbs × 30
Set 2: 12.5 lbs × 30
Set 3: 12.5 lbs × 30

Workout notes: Equipment needed: rope
with Strong
https://strong.app.link/MhNKHc0cJKb 

Monday Session

(2) Push/Pull/Abs A - Week 10
Monday 24 Jun 2024, 13:41

Push Up
Set 1: (+50 lbs) × 17
Set 2: (+50 lbs) × 16
Set 3: (+50 lbs) × 14
Note: Paralettes

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Note: Single arm leaning

Pull Up
Set 1: 20 reps
Set 2: 19 reps
Set 3: 15 reps
Note: Neutral

Decline Crunch
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 15
Set 3: (+20 lbs) × 15

Workout notes: Equipment: paralettes
Workout notes:  versa grips
Workout notes:  vest
with Strong
https://strong.app.link/L04WYVPAHKb 

Friday Session

(1) Legs/Biceps A - Week 10
Friday 21 Jun 2024, 15:57

Belt Squat
Set 1: 225 lbs × 16
Set 2: 225 lbs × 16
Set 3: 225 lbs × 15

Bicep Curl (Cable)
Set 1: 37 lbs × 13
Set 2: 37 lbs × 13
Set 3: 37 lbs × 13
Note: Using wrist cuff, single arm

Nordic Curl
Set 1: 15 reps
Set 2: 14 reps
Set 3: 9 reps

Hip Adductor (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 12
Set 3: 165 lbs × 12

Workout notes: Equipment: dip belt
Workout notes:  cuffs
Workout notes:  belt
Workout notes:  long pants
Workout notes:  shoes
with Strong
https://strong.app.link/tnSGuG3BCKb 

Thursday Session

(4) Push/Pull/Abs - Week 9
Thursday 20 Jun 2024, 12:31

Bent Over Row (Barbell)
Set 1: 225 lbs × 14
Set 2: 225 lbs × 12
Set 3: 225 lbs × 10
Note: Swap next session for chest supported row

Chest Press (Machine)
Set 1: 209 lbs × 14
Set 2: 209 lbs × 13
Set 3: 209 lbs × 12
Note: Neutral grip
Note: Seat at 3

Toes To Bar
Set 1: 15 reps
Set 2: 15 reps
Set 3: 14 reps

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

Workout notes: equipment needed: wrist wraps
Workout notes:  versa grips
Workout notes:  belt
with Strong
https://strong.app.link/uDO5kRTSAKb 

Tuesday Session

(3) Legs/Biceps B - Week 9
Tuesday 18 Jun 2024, 15:15

Leg Extension (Machine)
Set 1: 260 lbs × 18
Set 2: 260 lbs × 17
Set 3: 260 lbs × 14
Set 4: 260 lbs × 13
Set 5: 260 lbs × 10

Hammer Curl (Cable)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Set 4: 75 lbs × 12
Set 5: 75 lbs × 10
Note: Rope attachment

Back Extension
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 20
Set 3: (+45 lbs) × 19
Note: Paused - bottom

Butterfly Raise
Set 1: 10 lbs × 30
Set 2: 10 lbs × 30
Set 3: 10 lbs × 30

Workout notes: Equipment needed: rope
with Strong
https://strong.app.link/g6wWPLqDxKb 

Monday Session

(2) Push/Pull/Abs A - Week 9
Monday 17 Jun 2024, 15:38

Push Up
Set 1: (+50 lbs) × 16
Set 2: (+50 lbs) × 15
Set 3: (+50 lbs) × 13
Note: Paralettes

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16
Set 3: 20 lbs × 16
Note: Single arm leaning

Pull Up
Set 1: 19 reps
Set 2: 18 reps
Set 3: 15 reps
Note: Neutral

Decline Crunch
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 15
Set 3: (+15 lbs) × 15

Workout notes: Equipment: paralettes
Workout notes:  versa grips
with Strong
https://strong.app.link/GgSvV2gXvKb 

Saturday Session

(1) Legs/Biceps A - Week 9
Saturday 15 Jun 2024, 07:19

Belt Squat
Set 1: 225 lbs × 15
Set 2: 225 lbs × 15
Set 3: 225 lbs × 15

Bicep Curl (Cable)
Set 1: 35 lbs × 12
Set 2: 35 lbs × 12
Set 3: 35 lbs × 12
Note: Using wrist cuff, single arm

Nordic Curl
Set 1: 14 reps
Set 2: 14 reps
Set 3: 10 reps

Copenhagen Raise
Set 1: 30 reps
Set 2: 30 reps
Note: Swap next session

Workout notes: Equipment: dip belt
Workout notes:  cuffs
Workout notes:  belt
Workout notes:  long pants
Workout notes:  shoes
with Strong
https://strong.app.link/TU7JV0P8rKb 

Thursday Session

(4) Push/Pull/Abs - Week 8
Thursday 13 Jun 2024, 05:16

Bent Over Row (Barbell)
Set 1: 220 lbs × 14
Set 2: 220 lbs × 13
Set 3: 220 lbs × 10
Note: Use mirror if available

Hanging Leg Raise
Set 1: (+2.5 lbs) × 16
Note: Weight flew away

Toes To Bar
Set 1: 14 reps
Set 2: 10 reps
Note: Replaced Hanging Leg Raise, unable to easily add weight

Chest Press (Machine)
Set 1: 195 lbs × 16
Set 2: 195 lbs × 14
Set 3: 195 lbs × 13
Note: Neutral grip
Note: Seat at 3

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 22
Set 3: 25 lbs × 20

Workout notes: equipment needed: wrist wraps
Workout notes:  versa grips
Workout notes:  belt
with Strong
https://strong.app.link/EoEpu38gpKb 

Tuesday Session

(3) Legs/Biceps B - Week 8
Tuesday 11 Jun 2024, 13:37

Leg Extension (Machine)
Set 1: 250 lbs × 18
Set 2: 250 lbs × 17
Set 3: 250 lbs × 15
Set 4: 250 lbs × 13
Set 5: 250 lbs × 10

Hammer Curl (Cable)
Set 1: 73 lbs × 15
Set 2: 73 lbs × 14
Set 3: 73 lbs × 13
Set 4: 73 lbs × 12
Set 5: 73 lbs × 10
Note: Rope attachment

Back Extension
Set 1: (+35 lbs) × 20
Set 2: (+35 lbs) × 20
Set 3: (+35 lbs) × 19
Note: Paused - bottom

Copenhagen Raise
Set 1: 29 reps
Set 2: 29 reps

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

Monday Session

(2) Push/Pull/Abs A - Week 8
Monday 10 Jun 2024, 13:13

Push Up
Set 1: (+50 lbs) × 15
Set 2: (+50 lbs) × 14
Set 3: (+50 lbs) × 13

Pull Up
Set 1: 18 reps
Set 2: 18 reps
Set 3: 14 reps
Note: Neutral

Decline Crunch
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 15
Set 3: (+10 lbs) × 15

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Note: Single arm leaning

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

Thursday Session

(1) Legs/Biceps A - Week 8
Thursday 6 Jun 2024, 14:51

Leg Press
Set 1: 495 lbs × 10
Set 2: 495 lbs × 8
Set 3: 495 lbs × 6 @ 10.0
Note: Crazy hard. Swap next week.

Nordic Curl
Set 1: 14 reps
Set 2: 14 reps
Set 3: 9 reps

Bicep Curl (Kettlebell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Note: EZ bar curl out, wrist problems
Note: Single arm, KB extended

Copenhagen Raise
Set 1: 28 reps
Set 2: 28 reps

Workout notes: need to find a new bicep exercise that doesn't hurt the wrist
with Strong
https://strong.app.link/iuO9bDbIdKb 

Wednesday Session

(2) Push/Pull/Abs A - Week 7
Wednesday 5 Jun 2024, 15:00

Chest Dip
Set 1: (+100 lbs) × 10
Set 2: (+100 lbs) × 8
Set 3: (+100 lbs) × 7
Note: Swap for different exercise

Chin Up
Set 1: (+100 lbs) × 8
Set 2: (+100 lbs) × 6
Set 3: (+100 lbs) × 4
Note: Swap exercise next week

Cable Crunch
Set 1: 162.5 lbs × 16
Set 2: 162.5 lbs × 15
Set 3: 162.5 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 17
Set 2: 32.5 lbs × 14
Set 3: 32.5 lbs × 14
Note: Heavy. Consider swap

Workout notes: Sessions out of order because of competition last week
with Strong
https://strong.app.link/qdTiw0H3bKb 

Monday Session

(3) Legs/Biceps B - Week 7
Monday 3 Jun 2024, 12:26

Leg Extension (Machine)
Set 1: 240 lbs × 18
Set 2: 240 lbs × 17
Set 3: 240 lbs × 16
Set 4: 240 lbs × 14
Set 5: 240 lbs × 13

Hammer Curl (Cable)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Set 4: 70 lbs × 12
Set 5: 70 lbs × 10
Note: True weight

Back Extension
Set 1: (+35 lbs) × 18
Set 2: (+35 lbs) × 18
Set 3: (+35 lbs) × 18

Copenhagen Raise
Set 1: 27 reps
Set 2: 27 reps

Workout notes: Change in session order due to competition last week
with Strong
https://strong.app.link/iSoLY7HG8Jb 

Thursday Session

(4) Push/Pull/Abs - Week 7
Thursday 30 May 2024, 14:23

Bent Over Row (Barbell)
Set 1: 215 lbs × 14
Set 2: 215 lbs × 13
Set 3: 215 lbs × 11

Hanging Leg Raise
Set 1: 27 reps
Set 2: 26 reps
Set 3: 25 reps

Chest Press (Machine)
Set 1: 180 lbs × 16
Set 2: 180 lbs × 15
Set 3: 180 lbs × 13
Note: Neutral grip
Note: Seat at 3

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 22
Set 2: 25 lbs × 21
Set 3: 25 lbs × 18

Workout notes: Session out of order because of wrist and competition
with Strong
https://strong.app.link/JxksHh301Jb 

Tuesday Session

(1) Legs/Biceps A - Week 7
Tuesday 28 May 2024, 14:23

Leg Press
Set 1: 480 lbs × 10
Set 2: 480 lbs × 9
Set 3: 480 lbs × 8

Nordic Curl
Set 1: 14 reps
Set 2: 13 reps
Set 3: 8 reps

Bicep Curl (Barbell)
Set 1: 85 lbs × 0
Set 2: 85 lbs × 0
Set 3: 85 lbs × 0
Note: EZ bar
Note: Skip, wrist

Copenhagen Raise
Set 1: 26 reps
Set 2: 26 reps

with Strong
https://strong.app.link/Zcnc3X1HYJb 

Saturday Session

(4) Push/Pull/Abs - Week 6
Saturday 25 May 2024, 07:06

Bent Over Row (Barbell)
Set 1: 215 lbs × 13
Set 2: 215 lbs × 12
Set 3: 215 lbs × 11

Hanging Leg Raise
Set 1: 26 reps
Set 2: 25 reps
Set 3: 24 reps

Chest Press (Machine)
Set 1: 180 lbs × 15
Set 2: 180 lbs × 14
Set 3: 180 lbs × 13
Note: Neutral grip
Note: Seat at 3

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 21
Set 2: 25 lbs × 20
Set 3: 25 lbs × 19

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

Friday Session

(3) Legs/Biceps B - Week 6
Friday 24 May 2024, 14:05

Leg Extension (Machine)
Set 1: 230 lbs × 18
Set 2: 230 lbs × 17
Set 3: 230 lbs × 16
Set 4: 230 lbs × 15
Set 5: 230 lbs × 14

Hammer Curl (Cable)
Set 1: 67.5 lbs × 15
Set 2: 67.5 lbs × 14
Set 3: 67.5 lbs × 13
Set 4: 67.5 lbs × 12
Set 5: 67.5 lbs × 12
Note: True weight

Back Extension
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 18
Set 3: (+25 lbs) × 18

Copenhagen Raise
Set 1: 0 reps
Set 2: 0 reps
Note: Ten min of stair climber instead to work hip flexors

with Strong
https://strong.app.link/s98WlIa7RJb 

Wednesday Session

(2) Push/Pull/Abs A - Week 6
Wednesday 22 May 2024, 15:01

Bench Press - Close Grip (Barbell)
Set 1: 240 lbs × 8
Set 2: 240 lbs × 8
Set 3: 240 lbs × 5
Note: Swap next week

Chin Up
Set 1: (+100 lbs) × 8
Set 2: (+100 lbs) × 6
Set 3: (+100 lbs) × 5

Cable Crunch
Set 1: 160 lbs × 16
Set 2: 160 lbs × 15
Set 3: 160 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 16
Set 2: 32.5 lbs × 14
Set 3: 32.5 lbs × 13

with Strong
https://strong.app.link/iALL3L5OOJb 

Monday Session

(1) Legs/Biceps A - Week 6
Monday 20 May 2024, 15:08

Leg Press
Set 1: 465 lbs × 10
Set 2: 465 lbs × 10
Set 3: 465 lbs × 8

Nordic Curl
Set 1: 13 reps
Set 2: 12 reps
Set 3: 8 reps

Bicep Curl (Barbell)
Set 1: 85 lbs × 13
Set 2: 85 lbs × 12
Set 3: 85 lbs × 10
Note: EZ bar

Copenhagen Raise
Set 1: 25 reps
Set 2: 25 reps

with Strong
https://strong.app.link/Kd7HpfJuLJb 

Saturday Session

(4) Push/Pull/Abs - Week 5
Saturday 18 May 2024, 16:07

Bent Over Row (Barbell)
Set 1: 205 lbs × 12
Set 2: 205 lbs × 11
Set 3: 205 lbs × 11

Chest Press (Machine)
Set 1: 223 lbs × 14
Set 2: 223 lbs × 12
Set 3: 223 lbs × 10

Hanging Leg Raise
Set 1: 25 reps
Set 2: 24 reps
Set 3: 23 reps

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 19
Set 3: 25 lbs × 18

with Strong
https://strong.app.link/yhK4mP7cIJb 

Friday Session

(3) Lower 2 - Week 5
Friday 17 May 2024, 14:12

Leg Extension (Machine)
Set 1: 220 lbs × 18
Set 2: 220 lbs × 17
Set 3: 220 lbs × 16
Set 4: 220 lbs × 15
Set 5: 220 lbs × 14

Hammer Curl (Cable)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 13
Set 4: 60 lbs × 12
Set 5: 60 lbs × 12
Note: True weight

Back Extension
Set 1: (+25 lbs) × 16
Set 2: (+25 lbs) × 16
Set 3: (+25 lbs) × 16

Copenhagen Raise
Set 1: 24 reps
Set 2: 24 reps

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

Wednesday Session

(2) Upper 1 - Week 5
Wednesday 15 May 2024, 13:30

Bench Press - Close Grip (Barbell)
Set 1: 240 lbs × 8
Set 2: 240 lbs × 7
Set 3: 240 lbs × 6

Chin Up
Set 1: (+95 lbs) × 9
Set 2: (+95 lbs) × 7
Set 3: (+95 lbs) × 5

Cable Crunch
Set 1: 160 lbs × 15
Set 2: 160 lbs × 13
Set 3: 160 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 17
Set 2: 30 lbs × 15
Set 3: 30 lbs × 14

with Strong
https://strong.app.link/IjQrS5z7CJb 

Monday Session

(1) Lower 1 - Week 5
Monday 13 May 2024, 15:23

Leg Press
Set 1: 450 lbs × 10
Set 2: 450 lbs × 10
Set 3: 450 lbs × 9

Bicep Curl (Barbell)
Set 1: 85 lbs × 12
Set 2: 85 lbs × 11
Set 3: 85 lbs × 10
Note: EZ bar
Note: No 80 lb ez bar

Nordic Curl
Set 1: 12 reps
Set 2: 11 reps
Set 3: 8 reps

Copenhagen Raise
Set 1: 23 reps
Set 2: 23 reps

with Strong
https://strong.app.link/hXeO0upSzJb 

Saturday Session

(4) Upper 2 - Week 4
Saturday 11 May 2024, 15:20

Inverted Row
Set 1: (+70 lbs) × 12
Set 2: (+70 lbs) × 10
Set 3: (+70 lbs) × 9

Push Up
Set 1: (+75 lbs) × 13
Set 2: (+75 lbs) × 12
Set 3: (+85 lbs) × 9
Note: 75 instead of 85 by mistake, whoops

Hanging Leg Raise
Set 1: 24 reps
Set 2: 23 reps
Set 3: 22 reps

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 19
Set 2: 25 lbs × 18
Set 3: 25 lbs × 17

with Strong
https://strong.app.link/Ks8J0NvywJb 

Thursday Session

(3) Lower 2 - Week 4
Thursday 9 May 2024, 14:55

Squat (Machine)
Set 1: 420 lbs × 8
Set 2: 420 lbs × 7
Set 3: 420 lbs × 5

Hammer Curl (Dumbbell)
Set 1: 37.5 lbs × 15
Set 2: 37.5 lbs × 14
Set 3: 37.5 lbs × 12

Back Extension
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps

Copenhagen Raise
Set 1: 22 reps
Set 2: 22 reps

with Strong
https://strong.app.link/j0FjmgmdtJb 

Tuesday Session

(2) Upper 1 - Week 4
Tuesday 7 May 2024, 13:50

Bench Press - Close Grip (Barbell)
Set 1: 240 lbs × 7 @ 9.5
Set 2: 240 lbs × 6
Set 3: 240 lbs × 6

Chin Up
Set 1: (+95 lbs) × 8
Set 2: (+95 lbs) × 6
Set 3: (+95 lbs) × 4
Note: 95 instead of 90 by mistake

Cable Crunch
Set 1: 150 lbs × 16
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 14
Set 3: 30 lbs × 13

with Strong
https://strong.app.link/6TUqTohUpJb 

Monday Session

(1) Lower 1 - Week 4
Monday 6 May 2024, 15:14

Leg Press
Set 1: 435 lbs × 10
Set 2: 435 lbs × 10
Set 3: 435 lbs × 8

Bicep Curl (Barbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14
Set 3: 75 lbs × 11
Note: EZ bar
Note: No 80 lb ez bar

Nordic Curl
Set 1: 11 reps
Set 2: 10 reps

Copenhagen Raise
Set 1: 21 reps
Set 2: 21 reps

Workout notes: In a hurry
Workout notes:  shorter rest times.
with Strong
https://strong.app.link/SouxbmrdoJb 

Friday Session

(4) Upper 2 - Week 3
Friday 3 May 2024, 15:49

Inverted Row
Set 1: (+65 lbs) × 13
Set 2: (+65 lbs) × 11
Set 3: (+65 lbs) × 9

Push Up
Set 1: (+85 lbs) × 12 @ 10.0
Set 2: (+85 lbs) × 10
Set 3: (+85 lbs) × 7 @ 10.0

Hanging Leg Raise
Set 1: 23 reps
Set 2: 22 reps
Set 3: 21 reps

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 18
Set 2: 25 lbs × 17
Set 3: 25 lbs × 16

with Strong
https://strong.app.link/R8Y129AhjJb 

Wednesday Session

(3) Lower 2 - Week 3
Wednesday 1 May 2024, 14:33

Squat (Machine)
Set 1: 405 lbs × 8
Set 2: 405 lbs × 8
Set 3: 405 lbs × 6

Back Extension
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Note: Replacing stiff leg deadlift (back/fatigue)

Hammer Curl (Dumbbell)
Set 1: 35 lbs × 15
Set 2: 35 lbs × 14
Set 3: 35 lbs × 12

Copenhagen Raise
Set 1: 20 reps
Set 2: 20 reps

with Strong
https://strong.app.link/GFLnpy1VfJb 

Monday Session - Upper 1

(2) Upper 1 - Week 3
Monday 29 Apr 2024, 14:40

Bench Press - Close Grip (Barbell)
Set 1: 235 lbs × 8
Set 2: 235 lbs × 7
Set 3: 235 lbs × 5

Chin Up
Set 1: (+85 lbs) × 9
Set 2: (+85 lbs) × 7
Set 3: (+85 lbs) × 5

Cable Crunch
Set 1: 150 lbs × 15
Set 2: 150 lbs × 14
Set 3: 150 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 13
Set 3: 30 lbs × 12

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

Thursday Session

(1) Lower 1 - Week 3
Thursday 25 Apr 2024, 14:37

Leg Press
Set 1: 420 lbs × 10
Set 2: 420 lbs × 10
Set 3: 420 lbs × 9

Nordic Curl
Set 1: 10 reps
Set 2: 9 reps
Set 3: 7 reps

Bicep Curl (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 11
Note: EZ bar

Copenhagen Raise
Set 1: 19 reps
Set 2: 19 reps

with Strong
https://strong.app.link/9K1HtOLY5Ib 

Tuesday Session

(4) Upper 2 - Week 2
Tuesday 23 Apr 2024, 14:44

Inverted Row
Set 1: (+60 lbs) × 14
Set 2: (+60 lbs) × 11
Set 3: (+60 lbs) × 9

Push Up
Set 1: (+80 lbs) × 14
Set 2: (+80 lbs) × 10
Set 3: (+80 lbs) × 8 @ 10.0

Hanging Leg Raise
Set 1: 22 reps
Set 2: 21 reps
Set 3: 19 reps

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15

with Strong
https://strong.app.link/i5CwbuhG2Ib 

Monday Session

Lower 2 - Week 2
Monday 22 Apr 2024, 14:41

Squat (Machine)
Set 1: 385 lbs × 8
Set 2: 385 lbs × 8
Set 3: 385 lbs × 7
Note: Machine squat to save the neck and lower back

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Note: Did not use the ez bar

Hammer Curl (Dumbbell)
Set 1: 35 lbs × 14
Set 2: 35 lbs × 13
Set 3: 35 lbs × 11

Copenhagen Raise
Set 1: 18 reps
Set 2: 18 reps

with Strong
https://strong.app.link/FhWv6G500Ib 

Saturday morning session

Upper 1 - Week 2
Saturday 20 Apr 2024, 06:31

Bench Press - Close Grip (Barbell)
Set 1: 235 lbs × 8
Set 2: 235 lbs × 6
Set 3: 235 lbs × 4

Chin Up
Set 1: (+80 lbs) × 9
Set 2: (+80 lbs) × 7
Set 3: (+80 lbs) × 5

Cable Crunch
Set 1: 150 lbs × 14
Set 2: 150 lbs × 13
Set 3: 150 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 16
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 13

Workout notes: early session 7am
with Strong
https://strong.app.link/ttbacPT7WIb 

Friday session

Lower 1 - Week 2
Friday 19 Apr 2024, 15:07

Leg Press
Set 1: 405 lbs × 10
Set 2: 405 lbs × 10
Set 3: 405 lbs × 10

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 6 reps

Bicep Curl (Barbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 13
Note: EZ bar

Copenhagen Raise
Set 1: 17 reps
Set 2: 17 reps

with Strong
https://strong.app.link/YG0DdTX1VIb 

Wednesday session

Upper 2
Wednesday 17 Apr 2024, 14:56

Inverted Row
Set 1: (+60 lbs) × 13
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 9

Push Up
Set 1: (+80 lbs) × 14
Set 2: (+80 lbs) × 9
Set 3: (+80 lbs) × 7

Hanging Leg Raise
Set 1: 21 reps
Set 2: 19 reps
Set 3: 18 reps

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14

with Strong
https://strong.app.link/Pp0ZZynHSIb 

Monday Session

Lower 2
Monday 15 Apr 2024, 13:34

Squat (Machine)
Set 1: 360 lbs × 8
Set 2: 360 lbs × 8
Set 3: 360 lbs × 8
Note: Machine squat to save the neck and lower back

Stiff Leg Deadlift (Barbell)
Set 1: 365 lbs × 4
Set 2: 315 lbs × 5
Note: Last time October. Went too heavy for day 11

Hammer Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 13
Set 3: 32.5 lbs × 11

Copenhagen Raise
Set 1: 16 reps
Set 2: 16 reps

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

Saturday Session

Saturday Session 2a
Saturday 13 Apr 2024, 09:01

Bench Press - Close Grip (Barbell)
Set 1: 235 lbs × 7
Set 2: 225 lbs × 8
Set 3: 225 lbs × 6

Chin Up
Set 1: (+75 lbs) × 9
Set 2: (+75 lbs) × 7
Set 3: (+75 lbs) × 6

Cable Crunch
Set 1: 150 lbs × 13
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15
Set 3: 25 lbs × 14

with Strong
https://strong.app.link/5BbBo6ADLIb 

Tuesday Session

Midday Workout
Tuesday 9 Apr 2024, 13:22

Leg Press
Set 1: 385 lbs × 10
Set 2: 385 lbs × 10
Set 3: 385 lbs × 10
Note: Aiming for one breath max between reps

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 5 reps

Bicep Curl (Barbell)
Set 1: 70 lbs × 14
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Note: EZ bar

Copenhagen Raise
Set 1: 15 reps
Set 2: 15 reps

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

Monday Session

Afternoon Workout
Monday 8 Apr 2024, 15:28

Inverted Row
Set 1: (+60 lbs) × 12
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 9

Push Up
Set 1: (+75 lbs) × 14
Set 2: (+75 lbs) × 10
Set 3: (+75 lbs) × 7

Hanging Leg Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 17 reps

Workout notes: avoiding neck issues
with Strong
https://strong.app.link/rxFOqsFLDIb 

Saturday Session

Morning Workout
Saturday 6 Apr 2024, 07:36

Leg Press
Set 1: 360 lbs × 10
Set 2: 360 lbs × 10
Set 3: 360 lbs × 10
Note: Paused, slow eccentric

Bicep Curl (Barbell)
Set 1: 70 lbs × 13
Set 2: 70 lbs × 13
Set 3: 70 lbs × 12

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

Workout notes: avoiding left neck issue
with Strong
https://strong.app.link/RzkKUM6TzIb 

Thursday Session

Afternoon Workout
Thursday 4 Apr 2024, 14:41

Inverted Row
Set 1: (+60 lbs) × 11
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 8

Push Up
Set 1: (+70 lbs) × 14
Set 2: (+70 lbs) × 10
Set 3: (+70 lbs) × 8

Belt Squat
Set 1: 215 lbs × 20
Set 2: 215 lbs × 20
Set 3: 215 lbs × 15

Cable Crunch
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 11

with Strong
https://strong.app.link/t7SgTBcaxIb 

Monday Session

Afternoon Workout
Monday 1 Apr 2024, 15:37

Bench Press - Close Grip (Barbell)
Set 1: 225 lbs × 9
Set 2: 225 lbs × 7
Set 3: 225 lbs × 6

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

Nordic Curl
Set 1: 8 reps
Set 2: 7 reps
Set 3: 5 reps

with Strong
https://strong.app.link/22XO2RwcsIb 

Monday Session

Afternoon Workout
Monday 25 Mar 2024, 14:28

Chin Up
Set 1: (+75 lbs) × 8
Set 2: (+75 lbs) × 7
Set 3: (+75 lbs) × 5

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

Bench Press - Close Grip (Barbell)
Set 1: 225 lbs × 6
Set 2: 225 lbs × 6
Note: Sliding on the bench

Cable Crunch
Set 1: 140 lbs × 16
Set 2: 140 lbs × 14
Set 3: 140 lbs × 12

with Strong
https://strong.app.link/6dZTgZHvgIb 

Short Thursday Session

Afternoon Workout
Thursday 21 Mar 2024, 15:45

Push Up
Set 1: (+65 lbs) × 13
Set 2: (+65 lbs) × 10
Set 3: (+65 lbs) × 9
Set 4: (+65 lbs) × 7

Inverted Row
Set 1: (+60 lbs) × 9
Set 2: (+60 lbs) × 9
Set 3: (+60 lbs) × 7

with Strong
https://strong.app.link/csUtw51S9Hb 

Monday Session

Afternoon Workout
Monday 18 Mar 2024, 16:16

Bench Press - Close Grip (Barbell)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 7
Set 3: 225 lbs × 5

Chin Up
Set 1: (+75 lbs) × 7
Set 2: (+75 lbs) × 6
Set 3: (+50 lbs) × 8

Nordic Curl
Set 1: 7 reps
Set 2: 6 reps
Set 3: 4 reps

with Strong
https://strong.app.link/VY22aOi04Hb 

Friday Session

Afternoon Workout
Friday 15 Mar 2024, 15:25

Chin Up
Set 1: (+75 lbs) × 7
Set 2: (+75 lbs) × 6
Set 3: (+75 lbs) × 5

Push Up
Set 1: (+60 lbs) × 14
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 9

Cable Crunch
Set 1: 140 lbs × 15
Set 2: 140 lbs × 13
Set 3: 140 lbs × 12

with Strong
https://strong.app.link/EcjYI07VZHb 

Friday Session

Afternoon Workout
Friday 8 Mar 2024, 15:37

Push Up
Set 1: (+60 lbs) × 13
Set 2: (+60 lbs) × 10
Set 3: (+60 lbs) × 8

Cable Crunch
Set 1: 140 lbs × 14
Set 2: 140 lbs × 12
Set 3: 140 lbs × 11

Belt Squat
Set 1: 200 lbs × 20
Set 2: 200 lbs × 20
Set 3: 200 lbs × 16

with Strong
https://strong.app.link/NZaUbs5oOHb 

Wednesday Session

Afternoon Workout
Wednesday 6 Mar 2024, 15:59

Inverted Row
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 8

Belt Squat
Set 1: 190 lbs × 20
Set 2: 190 lbs × 20
Set 3: 190 lbs × 16

Decline Crunch
Set 1: 21 reps
Set 2: 20 reps
Set 3: 18 reps

with Strong
https://strong.app.link/DVWlMOn6KHb 

Monday Session

Afternoon Workout
Monday 4 Mar 2024, 15:14

Nordic Curl
Set 1: (+5 lbs) × 5
Set 2: (+5 lbs) × 4
Set 3: 5 reps

Chin Up
Set 1: (+75 lbs) × 6
Set 2: (+75 lbs) × 6
Set 3: (+75 lbs) × 6
Note: With rings to help wristl

Bench Press - Close Grip (Barbell)
Set 1: 215 lbs × 7
Set 2: 215 lbs × 6
Set 3: 215 lbs × 6

with Strong
https://strong.app.link/f7Wl6c5LHHb 

Saturday Session

Morning Workout
Saturday 2 Mar 2024, 09:28

Push Up
Set 1: (+55 lbs) × 13
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 9

Cable Crunch
Set 1: 130 lbs × 16
Set 2: 130 lbs × 15
Set 3: 130 lbs × 14

Pull Up
Set 1: (+70 lbs) × 7
Set 2: (+60 lbs) × 7
Set 3: (+60 lbs) × 7
Note: Right wrist issue for chins
Note: Belt is better for weighting these

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

Saturday Session

Morning Workout
Saturday 24 Feb 2024, 11:30

Push Up
Set 1: (+55 lbs) × 10
Set 2: (+55 lbs) × 9
Set 3: (+55 lbs) × 8

Inverted Row
Set 1: (+55 lbs) × 9
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 8
Note: With TRX

Decline Crunch
Set 1: 20 reps
Set 2: 20 reps
Set 3: 17 reps

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

Wednesday Session

Afternoon Workout
Wednesday 21 Feb 2024, 15:27

Push Up
Set 1: (+50 lbs) × 10
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 9

Inverted Row
Set 1: (+50 lbs) × 10
Set 2: (+50 lbs) × 9
Set 3: (+50 lbs) × 9

Belt Squat
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20
Set 3: 180 lbs × 20

with Strong
https://strong.app.link/Z63STP1OnHb 

Monday Session

Afternoon Workout
Monday 19 Feb 2024, 14:43

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

Chest-Supported Row (Machine)
Set 1: 135 lbs × 10
Set 2: 170 lbs × 8
Set 3: 170 lbs × 7

Cable Crunch
Set 1: 130 lbs × 15
Set 2: 130 lbs × 14
Set 3: 130 lbs × 13

with Strong
https://strong.app.link/Wea52VitkHb 

Wednesday Session

Afternoon Workout
Wednesday 14 Feb 2024, 16:25

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

Iso-Lateral Row (Machine)
Set 1: 135 lbs × 14
Set 2: 135 lbs × 13
Set 3: 135 lbs × 11

Cable Crunch
Set 1: 120 lbs × 15
Set 2: 120 lbs × 14
Set 3: 120 lbs × 13

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

Wednesday Session

Afternoon Workout
Wednesday 7 Feb 2024, 15:38

Belt Squat
Set 1: 170 lbs × 20
Set 2: 170 lbs × 20
Set 3: 170 lbs × 20

Inverted Row
Set 1: 19 reps
Set 2: 17 reps
Set 3: 17 reps

Decline Crunch
Set 1: 16 reps
Set 2: 14 reps
Set 3: 13 reps
Note: Super decline, on a platform

with Strong
https://strong.app.link/oDEqsUHA0Gb 

Monday Session

Afternoon Workout
Monday 5 Feb 2024, 14:27

Chin Up
Set 1: (+70 lbs) × 8
Set 2: (+70 lbs) × 7
Set 3: (+70 lbs) × 7

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

Chest Dip
Set 1: (+70 lbs) × 13
Set 2: (+70 lbs) × 12
Set 3: (+70 lbs) × 9

Cable Crunch
Set 1: 120 lbs × 14
Set 2: 120 lbs × 14
Set 3: 120 lbs × 12

with Strong
https://strong.app.link/AilJUB8eXGb 

Monday Session

Afternoon Workout
Monday 29 Jan 2024, 14:34

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 9
Set 3: 205 lbs × 8

Leg Extension (Machine)
Set 1: 220 lbs × 18
Set 2: 220 lbs × 16
Set 3: 220 lbs × 15

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

with Strong
https://strong.app.link/BNyh5woCLGb 

Saturday Session

Afternoon Workout
Saturday 27 Jan 2024, 14:39

Inverted Row
Set 1: 18 reps
Set 2: 16 reps
Set 3: 15 reps

Belt Squat
Set 1: 160 lbs × 20
Set 2: 160 lbs × 20
Set 3: 160 lbs × 20

Hanging Leg Raise
Set 1: 18 reps
Set 2: 16 reps
Set 3: 14 reps

with Strong
https://strong.app.link/RI3nu1ngIGb 

Wednesday Session

Afternoon Workout
Wednesday 24 Jan 2024, 15:19

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

Inverted Row
Set 1: 16 reps
Set 2: 15 reps
Set 3: 14 reps

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 16
Set 2: 25 lbs × 15

Cable Crunch
Set 1: 120 lbs × 13
Set 2: 120 lbs × 13
Set 3: 120 lbs × 12

with Strong
https://strong.app.link/azEQ1x9kDGb 

Monday Session

Afternoon Workout
Monday 22 Jan 2024, 14:22

Iso-Lateral Row (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 12
Set 3: 135 lbs × 11

Leg Extension (Machine)
Set 1: 200 lbs × 17
Set 2: 200 lbs × 16
Set 3: 200 lbs × 15

Bicep Curl (Barbell)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 10
Set 3: 85 lbs × 8

Back Extension
Set 1: 20 reps
Set 2: 20 reps

Workout notes: skipped bench after 185 put a bit too much on the neck
with Strong
https://strong.app.link/NQqMrCrYzGb 

Friday Session

Afternoon Workout
Friday 19 Jan 2024, 15:04

Belt Squat
Set 1: 155 lbs × 20
Set 2: 155 lbs × 20
Set 3: 155 lbs × 20

Decline Crunch
Set 1: (+10 lbs) × 14
Set 2: (+10 lbs) × 13
Set 3: (+10 lbs) × 12

Push Up
Set 1: 17 reps
Set 2: 16 reps
Set 3: 16 reps

with Strong
https://strong.app.link/gJtnVTw1uGb 

Wednesday Session

Afternoon Workout
Wednesday 17 Jan 2024, 14:52

Iso-Lateral Row (Machine)
Set 1: 125 lbs × 12
Set 2: 125 lbs × 12
Set 3: 125 lbs × 12

Hanging Leg Raise
Set 1: 17 reps
Set 2: 15 reps
Set 3: 13 reps

Pull Up
Set 1: 21 reps
Set 2: 14 reps
Set 3: 12 reps

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 13
Set 2: 27.5 lbs × 13
Set 3: 27.5 lbs × 10

Hammer Curl (Dumbbell)
Set 1: 32.5 lbs × 14
Set 2: 32.5 lbs × 12

Bicep Curl (Barbell)
Set 1: 65 lbs × 21
Set 2: 65 lbs × 21

with Strong
https://strong.app.link/Cf5Fk1oKrGb 

Monday Session

Afternoon Workout
Monday 15 Jan 2024, 14:56

Chest Dip
Set 1: (+70 lbs) × 13
Set 2: (+70 lbs) × 11
Set 3: 9 reps

Cable Crunch
Set 1: 120 lbs × 13
Set 2: 120 lbs × 12
Set 3: 120 lbs × 11

Chin Up
Set 1: (+90 lbs) × 5
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 8
Note: Pretty tired

Belt Squat
Set 1: 145 lbs × 23
Set 2: 145 lbs × 22
Set 3: 145 lbs × 20

with Strong
https://strong.app.link/6JjOGO0noGb 

Friday Short Session

Afternoon Workout
Friday 12 Jan 2024, 16:24

Push Up
Set 1: 15 reps
Set 2: 14 reps
Set 3: 13 reps
Note: Deficit

Belt Squat
Set 1: 145 lbs × 20
Set 2: 145 lbs × 20
Set 3: 145 lbs × 20

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Note: Captains chair

with Strong
https://strong.app.link/gF9MTHZtjGb 

Wednesday Lift

Afternoon Workout
Wednesday 10 Jan 2024, 14:30

Bench Press - Close Grip (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 10
Set 3: 205 lbs × 6

Iso-Lateral Row (Machine)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Set 3: 115 lbs × 11
Note: Weight is one side only

Lying Leg Curl (Machine)
Set 1: 160 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 8

Cable Crunch
Set 1: 120 lbs × 12
Set 2: 120 lbs × 11
Set 3: 120 lbs × 9

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 13
Set 2: 25 lbs × 13
Note: Light, hurt myself last time doing 35

with Strong
https://strong.app.link/VD3EQfB5fGb 

Monday Lift

Afternoon Workout
Monday 8 Jan 2024, 15:43

Chest Dip
Set 1: (+75 lbs) × 12
Set 2: (+75 lbs) × 10
Set 3: (+75 lbs) × 8

Chin Up
Set 1: (+75 lbs) × 7
Set 2: (+50 lbs) × 8
Set 3: (+50 lbs) × 6

Decline Crunch
Set 1: (+10 lbs) × 12
Set 2: (+10 lbs) × 12
Set 3: (+10 lbs) × 10

Lunge (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10

Belt Squat
Set 1: 100 lbs × 35

with Strong
https://strong.app.link/HOXL3P0OcGb 

Wednesday Jan 3

Wednesday
Wednesday 3 Jan 2024, 14:13

Hanging Leg Raise
Set 1: 15 reps
Set 2: 14 reps
Set 3: 12 reps

Leg Extension (Machine)
Set 1: 200 lbs × 16
Set 2: 200 lbs × 15
Set 3: 200 lbs × 14

Lying Leg Curl (Machine)
Set 1: 160 lbs × 12
Set 2: 160 lbs × 10
Set 3: 160 lbs × 8

Chest Dip
Set 1: (+50 lbs) × 12
Set 2: (+50 lbs) × 12
Set 3: (+50 lbs) × 10

Chin Up
Set 1: (+50 lbs) × 8
Set 2: (+50 lbs) × 7
Set 3: (+50 lbs) × 6
Note: Chest to bar

with Strong
https://strong.app.link/iltxUUXr4Fb