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