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