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