Friday Session

3) Lower - Week 16
Friday, August 30, 2024 at 2:39 PM

Equipment needed: none


Leg Extension (Machine)
Apartment gym machine. Seat at 6.
1 100 lb × 15 reps
2 100 lb × 15 reps
3 100 lb × 15 reps


Lying Leg Curl (Machine)
Apartment gym machine. Seat at 6.
1 100 lb × 15 reps
2 100 lb × 15 reps
3 100 lb × 15 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 12 reps
2 20 lb × 12 reps
3 20 lb × 12 reps


Bicep Curl (Dumbbell)
Using preacher bench
1 30 lb × 10 reps
2 30 lb × 10 reps
3 30 lb × 8 reps

https://link.strong.app/jfvxkuer 

Thursday Session

2) Pull / Upper - Week 16
Thursday, August 29, 2024 at 3:17 PM

Equipment needed: Rings, versa grips, dip belt, lifting belt


Chin Up
1 +80 lb × 8 reps
2 +80 lb × 7 reps
3 +80 lb × 6 reps


Seated Row (Cable)
Belt next time. Starting very light.
1 130 lb × 12 reps
2 130 lb × 12 reps
3 130 lb × 12 reps


Toes To Bar
1 20 reps
2 18 reps
3 16 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 25 lb × 22 reps
2 25 lb × 22 reps
3 25 lb × 22 reps

https://link.strong.app/tdazyzeq 

Monday Session

1) Press / Upper - Week 16
Monday, August 26, 2024 at 3:29 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
Right hand cramping up
1 85 lb × 15 reps
2 85 lb × 14 reps
3 85 lb × 11 reps


Chest Fly (Dumbbell)
Feet on bench helps lower back
1 32.5 lb × 15 reps
2 32.2 lb × 15 reps
3 32.5 lb × 14 reps


Upright Row (Barbell)
Still figuring out the right technique
1 60 lb × 18 reps
2 60 lb × 15 reps
3 60 lb × 15 reps


Bicep Curl (Cable)
Rotating thicker EZ bar handle
1 77 lb × 12 reps
2 77 lb × 10 reps

https://link.strong.app/esdhzlon 

Monday Session

4) Upper - Week 15
Monday, August 19, 2024 at 3:35 PM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 175 lb × 10 reps
2 175 lb × 10 reps
3 175 lb × 10 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 5
1 100 lb × 13 reps
2 100 lb × 12 reps
3 100 lb × 11 reps


Decline Crunch
1 +35 lb × 14 reps
2 +35 lb × 14 reps
3 +35 lb × 14 reps


Bicep Curl (Dumbbell)
1 35 lb × 12 reps
2 35 lb × 11 reps
3 35 lb × 10 reps


Wrist Roller
Using cable machine
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/lfedagua 

Tuesday Session

3) Lower - Week 15
Tuesday, August 13, 2024 at 3:52 PM

Equipment needed: shoes, belt


Squat (Barbell)
Indigestion, almost shit myself mid set 2, stopped early
1 295 lb × 6 reps
2 295 lb × 2 reps


Standing Calf Raise (Machine)
1 360 lb × 12 reps
2 360 lb × 12 reps
3 360 lb × 12 reps


Nordic Extension
Star Trac leg extension out of order
Not a great exercise
1 0 lb × 12 reps
2 0 lb × 12 reps
3 0 lb × 12 reps


Lying Leg Curl (Machine)
1 140 lb × 13 reps
2 140 lb × 13 reps
3 140 lb × 11 reps

https://link.strong.app/ozclvxpj 

Sunday Session

2) Pull / Upper - Week 15
Sunday, August 11, 2024 at 11:43 AM

Equipment needed: Rings, versa grips, dip belt


Chin Up
1 +80 lb × 8 reps
2 +80 lb × 7 reps
3 +80 lb × 6 reps


Chest-Supported Row (Machine)
1 130 lb × 12 reps
2 130 lb × 11 reps
3 130 lb × 10 reps


Toes To Bar
1 19 reps
2 18 reps
3 16 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 25 lb × 20 reps
2 25 lb × 20 reps
3 25 lb × 20 reps

https://link.strong.app/jfwzsshj 

Thursday Session

1) Press / Upper - Week 15
Thursday, August 8, 2024 at 3:59 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
1 85 lb × 14 reps
2 85 lb × 13 reps
3 85 lb × 11 reps


Chest Fly (Dumbbell)
Feet on bench helps lower back
1 32.5 lb × 14 reps
2 32.2 lb × 14 reps
3 32.5 lb × 14 reps


Lateral Raise (Dumbbell)
Consider swap for upright row
1 32.5 lb × 15 reps
2 32.5 lb × 14 reps
3 32.5 lb × 12 reps


Bicep Curl (Cable)
Rotating thicker EZ bar handle
1 75 lb × 12 reps
2 75 lb × 12 reps
3 75 lb × 11 reps

https://link.strong.app/zgvtrkcg 

Wednesday Session

4) Upper - Week 14
Wednesday, August 7, 2024 at 3:24 PM

Equipment needed: wrist wraps, versa grips, wrist roller


Lat Pulldown (Cable)
Paused at the top
1 165 lb × 10 reps
2 165 lb × 10 reps
3 165 lb × 10 reps


Chest Press (Machine)
1 223 lb × 12 reps
2 223 lb × 11 reps
3 223 lb × 10 reps


Decline Crunch
1 +35 lb × 13 reps
2 +35 lb × 13 reps
3 +35 lb × 13 reps


Bicep Curl (Dumbbell)
1 32.5 lb × 13 reps
2 30 lb × 12 reps
3 32.5 lb × 11 reps


Wrist Roller
Using cable machine
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 19 reps

https://link.strong.app/cdfkhoyt 

Monday Session

3) Lower - Week 14
Monday, August 5, 2024 at 2:51 PM

Equipment needed: shoes, belt


Squat (Barbell)
1 275 lb × 6 reps
2 285 lb × 6 reps
3 285 lb × 6 reps


Lying Leg Curl (Machine)
1 140 lb × 12 reps
2 140 lb × 12 reps
3 140 lb × 10 reps


Calf Press on Leg Press
Other machine taken
1 180 lb × 15 reps
2 180 lb × 15 reps
3 180 lb × 15 reps


Nordic Extension
Star Trac leg extension out of order
1 0 lb × 10 reps
2 0 lb × 10 reps
3 0 lb × 10 reps

https://link.strong.app/cjftnlhe 

Friday Session

2) Pull / Upper - Week 14
Friday, August 2, 2024 at 3:32 PM

Equipment needed: Rings, versa grips, dip belt


Chin Up
1 +75 lb × 9 reps
2 +75 lb × 8 reps
3 +75 lb × 6 reps


Chest-Supported Row (Machine)
Reduced weight as second exercise
1 125 lb × 12 reps
2 125 lb × 11 reps
3 125 lb × 10 reps


Toes To Bar
1 18 reps
2 17 reps
3 15 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 22.5 lb × 20 reps
2 22.5 lb × 20 reps
3 22.5 lb × 20 reps

https://link.strong.app/jdofgbwi 

Thursday Session

1) Press / Upper - Week 14
Thursday, August 1, 2024 at 2:41 PM

Equipment needed: wrist wraps


Bench Press (Dumbbell)
1 80 lb × 16 reps
2 80 lb × 15 reps
3 80 lb × 15 reps


Chest Fly (Dumbbell)
Feet on bench helps lower back
1 32.5 lb × 13 reps
2 32.5 lb × 13 reps
3 32.5 lb × 13 reps


Lateral Raise (Dumbbell)
1 30 lb × 18 reps
2 30 lb × 16 reps
3 30 lb × 14 reps


Bicep Curl (Cable)
Rotating thicker EZ bar handle
1 75 lb × 11 reps
2 75 lb × 11 reps
3 75 lb × 11 reps

https://link.strong.app/ecetxawo