Saturday Session

(1) Legs/Biceps A - Week 11
Saturday 29 Jun 2024, 07:00

Belt Squat
Set 1: 225 lbs × 17
Set 2: 225 lbs × 17
Set 3: 225 lbs × 16

Bicep Curl (Cable)
Set 1: 40 lbs × 13
Set 2: 40 lbs × 13
Set 3: 40 lbs × 13
Note: Using wrist cuff, single arm

Nordic Curl
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Note: Increase reps on latter sets

Hip Adductor (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12
Note: One yoga block added ROM (single side)

Workout notes: Equipment: dip belt
Workout notes:  cuffs
Workout notes:  belt
Workout notes:  long pants
Workout notes:  shoes
with Strong
https://strong.app.link/edmqUe4oPKb 

Thursday Session

(4) Push/Pull/Abs - Week 10
Thursday 27 Jun 2024, 15:12

Chest-Supported Row (Machine)
Set 1: 135 lbs × 13
Set 2: 135 lbs × 11
Set 3: 135 lbs × 10
Note: Closer more neutral grip option

Toes To Bar
Set 1: 16 reps
Set 2: 16 reps
Set 3: 14 reps

Chest Press (Machine)
Set 1: 209 lbs × 15
Set 2: 209 lbs × 14
Set 3: 209 lbs × 12
Note: Neutral grip
Note: Seat at 3

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 22
Set 2: 27.5 lbs × 20
Set 3: 27.5 lbs × 19

Workout notes: equipment needed: wrist wraps
Workout notes:  versa grips
with Strong
https://strong.app.link/DBgH5MIxMKb 

Tuesday Session

(3) Legs/Biceps B - Week 10
Tuesday 25 Jun 2024, 13:55

Leg Extension (Machine)
Set 1: 260 lbs × 19
Set 2: 260 lbs × 18
Set 3: 260 lbs × 15
Set 4: 260 lbs × 14
Set 5: 260 lbs × 11

Hammer Curl (Cable)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 15
Set 3: 75 lbs × 14
Set 4: 75 lbs × 12
Note: Rope attachment

Back Extension
Set 1: (+45 lbs) × 21
Set 2: (+45 lbs) × 20
Set 3: (+45 lbs) × 20
Note: Paused - bottom

Butterfly Raise
Set 1: 12.5 lbs × 30
Set 2: 12.5 lbs × 30
Set 3: 12.5 lbs × 30

Workout notes: Equipment needed: rope
with Strong
https://strong.app.link/MhNKHc0cJKb 

Monday Session

(2) Push/Pull/Abs A - Week 10
Monday 24 Jun 2024, 13:41

Push Up
Set 1: (+50 lbs) × 17
Set 2: (+50 lbs) × 16
Set 3: (+50 lbs) × 14
Note: Paralettes

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 17
Set 2: 20 lbs × 17
Set 3: 20 lbs × 17
Note: Single arm leaning

Pull Up
Set 1: 20 reps
Set 2: 19 reps
Set 3: 15 reps
Note: Neutral

Decline Crunch
Set 1: (+20 lbs) × 15
Set 2: (+20 lbs) × 15
Set 3: (+20 lbs) × 15

Workout notes: Equipment: paralettes
Workout notes:  versa grips
Workout notes:  vest
with Strong
https://strong.app.link/L04WYVPAHKb 

Friday Session

(1) Legs/Biceps A - Week 10
Friday 21 Jun 2024, 15:57

Belt Squat
Set 1: 225 lbs × 16
Set 2: 225 lbs × 16
Set 3: 225 lbs × 15

Bicep Curl (Cable)
Set 1: 37 lbs × 13
Set 2: 37 lbs × 13
Set 3: 37 lbs × 13
Note: Using wrist cuff, single arm

Nordic Curl
Set 1: 15 reps
Set 2: 14 reps
Set 3: 9 reps

Hip Adductor (Machine)
Set 1: 165 lbs × 12
Set 2: 165 lbs × 12
Set 3: 165 lbs × 12

Workout notes: Equipment: dip belt
Workout notes:  cuffs
Workout notes:  belt
Workout notes:  long pants
Workout notes:  shoes
with Strong
https://strong.app.link/tnSGuG3BCKb 

Thursday Session

(4) Push/Pull/Abs - Week 9
Thursday 20 Jun 2024, 12:31

Bent Over Row (Barbell)
Set 1: 225 lbs × 14
Set 2: 225 lbs × 12
Set 3: 225 lbs × 10
Note: Swap next session for chest supported row

Chest Press (Machine)
Set 1: 209 lbs × 14
Set 2: 209 lbs × 13
Set 3: 209 lbs × 12
Note: Neutral grip
Note: Seat at 3

Toes To Bar
Set 1: 15 reps
Set 2: 15 reps
Set 3: 14 reps

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 20
Set 2: 27.5 lbs × 19
Set 3: 27.5 lbs × 17

Workout notes: equipment needed: wrist wraps
Workout notes:  versa grips
Workout notes:  belt
with Strong
https://strong.app.link/uDO5kRTSAKb 

Tuesday Session

(3) Legs/Biceps B - Week 9
Tuesday 18 Jun 2024, 15:15

Leg Extension (Machine)
Set 1: 260 lbs × 18
Set 2: 260 lbs × 17
Set 3: 260 lbs × 14
Set 4: 260 lbs × 13
Set 5: 260 lbs × 10

Hammer Curl (Cable)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Set 4: 75 lbs × 12
Set 5: 75 lbs × 10
Note: Rope attachment

Back Extension
Set 1: (+45 lbs) × 20
Set 2: (+45 lbs) × 20
Set 3: (+45 lbs) × 19
Note: Paused - bottom

Butterfly Raise
Set 1: 10 lbs × 30
Set 2: 10 lbs × 30
Set 3: 10 lbs × 30

Workout notes: Equipment needed: rope
with Strong
https://strong.app.link/g6wWPLqDxKb 

Monday Session

(2) Push/Pull/Abs A - Week 9
Monday 17 Jun 2024, 15:38

Push Up
Set 1: (+50 lbs) × 16
Set 2: (+50 lbs) × 15
Set 3: (+50 lbs) × 13
Note: Paralettes

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 16
Set 2: 20 lbs × 16
Set 3: 20 lbs × 16
Note: Single arm leaning

Pull Up
Set 1: 19 reps
Set 2: 18 reps
Set 3: 15 reps
Note: Neutral

Decline Crunch
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 15
Set 3: (+15 lbs) × 15

Workout notes: Equipment: paralettes
Workout notes:  versa grips
with Strong
https://strong.app.link/GgSvV2gXvKb 

Saturday Session

(1) Legs/Biceps A - Week 9
Saturday 15 Jun 2024, 07:19

Belt Squat
Set 1: 225 lbs × 15
Set 2: 225 lbs × 15
Set 3: 225 lbs × 15

Bicep Curl (Cable)
Set 1: 35 lbs × 12
Set 2: 35 lbs × 12
Set 3: 35 lbs × 12
Note: Using wrist cuff, single arm

Nordic Curl
Set 1: 14 reps
Set 2: 14 reps
Set 3: 10 reps

Copenhagen Raise
Set 1: 30 reps
Set 2: 30 reps
Note: Swap next session

Workout notes: Equipment: dip belt
Workout notes:  cuffs
Workout notes:  belt
Workout notes:  long pants
Workout notes:  shoes
with Strong
https://strong.app.link/TU7JV0P8rKb 

Thursday Session

(4) Push/Pull/Abs - Week 8
Thursday 13 Jun 2024, 05:16

Bent Over Row (Barbell)
Set 1: 220 lbs × 14
Set 2: 220 lbs × 13
Set 3: 220 lbs × 10
Note: Use mirror if available

Hanging Leg Raise
Set 1: (+2.5 lbs) × 16
Note: Weight flew away

Toes To Bar
Set 1: 14 reps
Set 2: 10 reps
Note: Replaced Hanging Leg Raise, unable to easily add weight

Chest Press (Machine)
Set 1: 195 lbs × 16
Set 2: 195 lbs × 14
Set 3: 195 lbs × 13
Note: Neutral grip
Note: Seat at 3

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 23
Set 2: 25 lbs × 22
Set 3: 25 lbs × 20

Workout notes: equipment needed: wrist wraps
Workout notes:  versa grips
Workout notes:  belt
with Strong
https://strong.app.link/EoEpu38gpKb 

Tuesday Session

(3) Legs/Biceps B - Week 8
Tuesday 11 Jun 2024, 13:37

Leg Extension (Machine)
Set 1: 250 lbs × 18
Set 2: 250 lbs × 17
Set 3: 250 lbs × 15
Set 4: 250 lbs × 13
Set 5: 250 lbs × 10

Hammer Curl (Cable)
Set 1: 73 lbs × 15
Set 2: 73 lbs × 14
Set 3: 73 lbs × 13
Set 4: 73 lbs × 12
Set 5: 73 lbs × 10
Note: Rope attachment

Back Extension
Set 1: (+35 lbs) × 20
Set 2: (+35 lbs) × 20
Set 3: (+35 lbs) × 19
Note: Paused - bottom

Copenhagen Raise
Set 1: 29 reps
Set 2: 29 reps

with Strong
https://strong.app.link/pcKChxUZlKb 

Monday Session

(2) Push/Pull/Abs A - Week 8
Monday 10 Jun 2024, 13:13

Push Up
Set 1: (+50 lbs) × 15
Set 2: (+50 lbs) × 14
Set 3: (+50 lbs) × 13

Pull Up
Set 1: 18 reps
Set 2: 18 reps
Set 3: 14 reps
Note: Neutral

Decline Crunch
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 15
Set 3: (+10 lbs) × 15

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
Note: Single arm leaning

with Strong
https://strong.app.link/ZCOfIddmkKb 

Thursday Session

(1) Legs/Biceps A - Week 8
Thursday 6 Jun 2024, 14:51

Leg Press
Set 1: 495 lbs × 10
Set 2: 495 lbs × 8
Set 3: 495 lbs × 6 @ 10.0
Note: Crazy hard. Swap next week.

Nordic Curl
Set 1: 14 reps
Set 2: 14 reps
Set 3: 9 reps

Bicep Curl (Kettlebell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Note: EZ bar curl out, wrist problems
Note: Single arm, KB extended

Copenhagen Raise
Set 1: 28 reps
Set 2: 28 reps

Workout notes: need to find a new bicep exercise that doesn't hurt the wrist
with Strong
https://strong.app.link/iuO9bDbIdKb 

Wednesday Session

(2) Push/Pull/Abs A - Week 7
Wednesday 5 Jun 2024, 15:00

Chest Dip
Set 1: (+100 lbs) × 10
Set 2: (+100 lbs) × 8
Set 3: (+100 lbs) × 7
Note: Swap for different exercise

Chin Up
Set 1: (+100 lbs) × 8
Set 2: (+100 lbs) × 6
Set 3: (+100 lbs) × 4
Note: Swap exercise next week

Cable Crunch
Set 1: 162.5 lbs × 16
Set 2: 162.5 lbs × 15
Set 3: 162.5 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 32.5 lbs × 17
Set 2: 32.5 lbs × 14
Set 3: 32.5 lbs × 14
Note: Heavy. Consider swap

Workout notes: Sessions out of order because of competition last week
with Strong
https://strong.app.link/qdTiw0H3bKb 

Monday Session

(3) Legs/Biceps B - Week 7
Monday 3 Jun 2024, 12:26

Leg Extension (Machine)
Set 1: 240 lbs × 18
Set 2: 240 lbs × 17
Set 3: 240 lbs × 16
Set 4: 240 lbs × 14
Set 5: 240 lbs × 13

Hammer Curl (Cable)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 14
Set 3: 70 lbs × 13
Set 4: 70 lbs × 12
Set 5: 70 lbs × 10
Note: True weight

Back Extension
Set 1: (+35 lbs) × 18
Set 2: (+35 lbs) × 18
Set 3: (+35 lbs) × 18

Copenhagen Raise
Set 1: 27 reps
Set 2: 27 reps

Workout notes: Change in session order due to competition last week
with Strong
https://strong.app.link/iSoLY7HG8Jb