Neck Exercises
Sunday, September 29, 2024 at 11:21 AM

Neck Extension (Harness)
1 45 lb × 24 reps
2 45 lb × 24 reps
3 45 lb × 24 reps


Neck Twist (Harness)
1 +10 lb × 26 reps
2 +10 lb × 25 reps
3 +10 lb × 25 reps


Neck Lateral Flexion (Harness)
1 +15 lb × 22 reps
2 +15 lb × 22 reps
3 +15 lb × 22 reps

https://link.strong.app/iidwelvr 

Neck Exercises
Friday, September 20, 2024 at 4:38 PM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 45 lb × 23 reps
2 45 lb × 23 reps
3 45 lb × 23 reps


Neck Forward Flexion (Harness)
Height at 6
1 +30 lb × 22 reps
2 +30 lb × 19 reps
3 +30 lb × 13 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 25 reps
2 +10 lb × 24 reps
3 +10 lb × 24 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 26 reps
2 +10 lb × 26 reps
3 +10 lb × 26 reps

https://link.strong.app/ajopqmhx 

4) Upper - Week 18
Friday, September 20, 2024 at 3:45 PM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 160 lb × 10 reps
2 160 lb × 10 reps
3 160 lb × 10 reps


Flat Leg Raise
Decline bench
1 16 reps
2 15 reps
3 14 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 4-5
1 120 lb × 14 reps
2 120 lb × 13 reps
3 120 lb × 13 reps


Wrist Roller
Using cable machine
1 35 lb × 20 reps
2 35 lb × 20 reps
3 35 lb × 20 reps

https://link.strong.app/ntpdcwzq 

Neck Exercises Wednesday

Neck Exercises
Wednesday, September 18, 2024 at 7:33 PM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 45 lb × 22 reps
2 45 lb × 22 reps
3 45 lb × 22 reps


Neck Forward Flexion (Harness)
1 +30 lb × 22 reps
2 +30 lb × 19 reps
3 +30 lb × 12 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 24 reps
2 +10 lb × 23 reps
3 +10 lb × 23 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 25 reps
2 +10 lb × 25 reps
3 +10 lb × 25 reps

https://link.strong.app/xwhqjoqm 

3) Lower - Week 18
Tuesday, September 17, 2024 at 3:09 PM

Equipment needed: none


Leg Extension (Machine)
Apartment gym machine. Seat at 6.
1 135 lb × 12 reps
2 135 lb × 12 reps
3 132 lb × 12 reps


Lying Leg Curl (Machine)
Apartment gym machine. Seat at 6.
1 135 lb × 16 reps
2 135 lb × 15 reps
3 135 lb × 15 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 15 reps
2 20 lb × 15 reps
3 20 lb × 15 reps


Bicep Curl (Dumbbell)
Using preacher bench
1 30 lb × 12 reps
2 30 lb × 12 reps
3 30 lb × 10 reps

https://link.strong.app/gfrmeoby 

Monday Session

2) Pull / Upper - Week 18
Monday, September 16, 2024 at 8:09 PM

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

Apartment gym


Chin Up
1 +90 lb × 9 reps
2 +90 lb × 6 reps
3 +90 lb × 5 reps


Seated Row (Cable)
1 140 lb × 14 reps
2 140 lb × 13 reps
3 140 lb × 13 reps


Toes To Bar
1 21 reps
2 20 reps
3 17 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 30 lb × 20 reps
2 30 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/ziljshwb 

Neck Exercises

Neck Exercises
Sunday, September 15, 2024 at 5:22 PM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 45 lb × 20 reps
2 45 lb × 20 reps
3 45 lb × 20 reps


Neck Forward Flexion (Harness)
1 +30 lb × 22 reps
2 +30 lb × 19 reps
3 +30 lb × 10 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 24 reps
2 +10 lb × 22 reps
3 +10 lb × 22 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 24 reps
2 +10 lb × 24 reps
3 +10 lb × 24 reps

https://link.strong.app/ynwcyimz 

Saturday Neck Exercises

Neck Exercises
Saturday, September 14, 2024 at 8:54 AM

Hoist Cable Cross - true weights


Neck Extension (Harness)
1 40 lb × 20 reps
2 40 lb × 20 reps
3 40 lb × 20 reps


Neck Forward Flexion (Harness)
1 +30 lb × 20 reps
2 +30 lb × 18 reps
3 +30 lb × 15 reps


Neck Twist (Harness)
Height at 6
1 +10 lb × 22 reps
2 +10 lb × 22 reps
3 +10 lb × 22 reps


Neck Lateral Flexion (Harness)
Height at 6
1 +10 lb × 22 reps
2 +10 lb × 22 reps
3 +10 lb × 22 reps

https://link.strong.app/mvcpeksu 

Friday Session

1) Press / Upper - Week 18
Friday, September 13, 2024 at 3:34 PM

Equipment needed: wrist wraps, versas


Bench Press (Dumbbell)
Right hand cramping up by end of set.
1 90 lb × 15 reps
2 90 lb × 14 reps
3 90 lb × 10 reps


Incline Chest Fly (Dumbbell)
1 25 lb × 12 reps
2 25 lb × 12 reps
3 25 lb × 12 reps


Upright Row (Barbell)
Working on not shrugging shoulders
1 70 lb × 18 reps
2 70 lb × 17 reps
3 70 lb × 17 reps


Bicep Curl (Barbell)
EZ bar
1 75 lb × 12 reps
2 75 lb × 11 reps

https://link.strong.app/dcqjnmto 

Saturday Session

4) Upper - Week 17
Saturday, September 7, 2024 at 6:56 PM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 175 lb × 12 reps
2 175 lb × 12 reps
3 175 lb × 11 reps


Flat Leg Raise
Decline bench
1 15 reps
2 14 reps
3 14 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 4-5
1 120 lb × 13 reps
2 120 lb × 12 reps
3 120 lb × 12 reps


Wrist Roller
Using cable machine
1 35 lb × 20 reps
2 35 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/oowipgap 

Friday Session

3) Lower - Week 17
Friday, September 6, 2024 at 4:31 PM

Equipment needed: none


Leg Extension (Machine)
Apartment gym machine. Seat at 6.
1 115 lb × 15 reps
2 115 lb × 15 reps
3 115 lb × 15 reps


Lying Leg Curl (Machine)
Apartment gym machine. Seat at 6.
1 115 lb × 20 reps
2 115 lb × 16 reps
3 115 lb × 16 reps


Standing Calf Raise (Dumbbell)
1 20 lb × 14 reps
2 20 lb × 14 reps
3 20 lb × 14 reps


Bicep Curl (Dumbbell)
Using preacher bench
1 30 lb × 11 reps
2 30 lb × 11 reps
3 30 lb × 9 reps

https://link.strong.app/hbvomdcs 

Thursday Session

2) Pull / Upper - Week 17
Thursday, September 5, 2024 at 2:53 PM

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

Apartment gym


Chin Up
1 +85 lb × 9 reps
2 +85 lb × 7 reps
3 +85 lb × 5 reps


Seated Row (Cable)
1 130 lb × 14 reps
2 130 lb × 13 reps
3 130 lb × 13 reps


Toes To Bar
1 20 reps
2 19 reps
3 17 reps


Seated Palms Up Wrist Curl (Dumbbell)
1 25 lb × 24 reps
2 25 lb × 24 reps
3 25 lb × 24 reps

https://link.strong.app/ijwxmoch 

Wednesday Session

1) Press / Upper - Week 17
Wednesday, September 4, 2024 at 3:26 PM

Equipment needed: wrist wraps, versas


Bench Press (Dumbbell)
1 85 lb × 16 reps
2 85 lb × 15 reps
3 85 lb × 12 reps


Chest Fly (Dumbbell)
1 32.5 lb × 16 reps
2 32.2 lb × 15 reps
3 32.5 lb × 15 reps


Upright Row (Barbell)
Working on not shrugging shoulders
1 65 lb × 18 reps
2 65 lb × 17 reps
3 65 lb × 17 reps


Bicep Curl (Barbell)
EZ bar
1 75 lb × 12 reps
2 75 lb × 11 reps

https://link.strong.app/tvizdutn 

Monday Session

4) Upper - Week 16
Monday, September 2, 2024 at 8:48 AM

Equipment needed: wrist wraps, versa grips, wrist roller

Performed in apartment gym.


Lat Pulldown (Cable)
Paused at the top
1 175 lb × 11 reps
2 175 lb × 11 reps
3 175 lb × 11 reps


Flat Leg Raise
Decline bench
1 14 reps
2 14 reps
3 12 reps


Chest Press (Machine)
Using apartment gym machine. Top at 4, full recline, seat at 5
1 115 lb × 13 reps
2 115 lb × 12 reps
3 115 lb × 12 reps


Wrist Roller
Using cable machine
1 35 lb × 18 reps
2 30 lb × 20 reps
3 30 lb × 20 reps

https://link.strong.app/zdgxzgzr