Saturday Session

Morning Workout
Saturday, November 30, 2024 at 11:39 AM

versas, neck harness, strap, weight belt


Seated Row (Cable)
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 10 reps


Cable Crunch
Set 1: 100 lb × 18 reps
Set 2: 100 lb × 18 reps
Set 3: 100 lb × 18 reps


Bench Press - Close Grip (Barbell)
Still fatigued from weighted push-up yesterday
Set 1: 185 lb × 10 reps
Set 2: 155 lb × 10 reps
Set 3: 155 lb × 10 reps


Neck Extension (Harness)
Set 1: 55 lb × 25 reps
Set 2: 55 lb × 25 reps
Set 3: 55 lb × 25 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 23 reps
Set 2: +25 lb × 22 reps
Set 3: +25 lb × 20 reps

https://link.strong.app/awuontza 

Friday Session

Morning Workout
Friday, November 29, 2024 at 11:04 AM

Push Up
Set 1: +60 lb × 10 reps
Set 2: +60 lb × 9 reps
Set 3: +60 lb × 8 reps


Wrist Roller
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 20 lb × 20 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 17 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 12 reps

https://link.strong.app/qjmcirtc 

Wednesday Session

Morning Workout
Wednesday, November 27, 2024 at 10:10 AM

Chin Up
Set 1: +70 lb × 7 reps
Set 2: +70 lb × 6 reps
Set 3: +70 lb × 5 reps


Cable Crunch
Set 1: 80 lb × 20 reps
Set 2: 90 lb × 20 reps
Set 3: 90 lb × 20 reps


Neck Extension (Harness)
Set 1: 50 lb × 25 reps
Set 2: 50 lb × 25 reps
Set 3: 50 lb × 25 reps


Neck Lateral Flexion (Harness)
Set 1: +20 lb × 25 reps
Set 2: +20 lb × 25 reps
Set 3: +20 lb × 25 reps

https://link.strong.app/vivbqvfk 

Sunday Neck Session

Neck Exercises
Sunday, November 3, 2024 at 10:19 AM

Cable machine for all movements


Neck Extension (Harness)
Set 1: 60 lb × 27 reps
Set 2: 60 lb × 26 reps
Set 3: 60 lb × 26 reps


Neck Rotation (Harness)
Set 1: +15 lb × 24 reps
Set 2: +15 lb × 24 reps
Set 3: +15 lb × 23 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 26 reps
Set 2: +25 lb × 26 reps
Set 3: +25 lb × 26 reps

https://link.strong.app/wfdorivq 

Sunday Session 1

1) Press / Upper - Week 22
Sunday, November 3, 2024 at 9:27 AM

Weight vest, versas, parallettes


Push Up
Experiment with weights only on the back, no parallettes. Much more difficult.
Set 1: +60 lb × 13 reps
Set 2: +60 lb × 12 reps
Set 3: +60 lb × 10 reps


Upright Row (Barbell)
Set 1: 95 lb × 15 reps
Set 2: 95 lb × 15 reps
Set 3: 95 lb × 15 reps


Chest Dip
Set 1: +55 lb × 16 reps
Set 2: +55 lb × 14 reps
Set 3: +55 lb × 11 reps


Bicep Curl (Cable)
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 15 reps

https://link.strong.app/uiuyzisp