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