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