Tuesday Home Session C

Home Arm/Shoulder/Neck
Tuesday, December 31, 2024 at 8:50 AM

Hammer Curl (Cable)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps


Upright Row (Cable)
Set 1: 60 lb × 16 reps
Set 2: 60 lb × 16 reps
Set 3: 60 lb × 16 reps


Standing Wrist Curl
Set 1: 35 lb × 26 reps
Set 2: 35 lb × 25 reps
Set 3: 35 lb × 25 reps


Neck Extension (Harness)
Set 1: 70 lb × 28 reps
Set 2: 70 lb × 28 reps
Set 3: 70 lb × 28 reps


Triceps Pushdown (Cable)
Skip
Set 1: 55 lb × 0 reps
Set 2: 55 lb × 0 reps
Set 3: 55 lb × 0 reps

https://link.strong.app/zktsvcht 

Sunday Home Session A

Home Session A
Sunday, December 29, 2024 at 11:26 AM

Can superset chin-ups and dips, even bicep curl by adding/removing weight difference

Hanging knee raise can superset with any exercise

Neck lateral flexion cannot superset easily with anything


Chin Up
Straight bar
Set 1: +50 lb × 13 reps
Set 2: +50 lb × 12 reps
Set 3: +50 lb × 9 reps


Chest Dip
Set 1: +50 lb × 15 reps
Set 2: +50 lb × 13 reps
Set 3: +50 lb × 12 reps


Hanging Knee Raise (Weighted)
Set 1: 19 reps
Set 2: 18 reps
Set 3: 17 reps


Bicep Curl (Barbell)
Set 1: 60 lb × 13 reps
Set 2: 60 lb × 12 reps
Set 3: 60 lb × 11 reps


Neck Extension (Harness)
Set 1: 70 lb × 28 reps
Set 2: 70 lb × 28 reps
Set 3: 70 lb × 28 reps


Neck Lateral Flexion (Harness)
Skip, consider moving to different day
Set 1: +30 lb × 0 reps
Set 2: +30 lb × 0 reps
Set 3: +30 lb × 0 reps

https://link.strong.app/tuewttnv 

Friday Home Session B

Home Session B
Friday, December 27, 2024 at 10:57 AM

Abbreviated due to time constraints


Neck Extension (Harness)
Set 1: 70 lb × 27 reps
Set 2: 70 lb × 27 reps
Set 3: 70 lb × 27 reps


Neck Lateral Flexion (Harness)
Set 1: +30 lb × 26 reps
Set 2: +30 lb × 25 reps
Set 3: +30 lb × 25 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Push Up
Skipped
Set 1: +55 lb × 0 reps
Set 2: +55 lb × 0 reps
Set 3: +55 lb × 0 reps


Upright Row (Cable)
Rope attachment + free weights
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Triceps Pushdown (Cable)
Set 1: 55 lb × 0 reps
Set 2: 55 lb × 0 reps
Set 3: 55 lb × 0 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 35 lb × 25 reps
Set 2: 35 lb × 24 reps
Set 3: 35 lb × 24 reps

https://link.strong.app/ztoylgqm 

Thursday Gym Session

Gym Session
Thursday, December 26, 2024 at 10:41 AM

Versas, wrist wraps, belt, ab strap, pin


Bench Press - Close Grip (Barbell)
Set 1: 205 lb × 10 reps
Set 2: 205 lb × 10 reps
Set 3: 205 lb × 9 reps


Cable Crunch
Set 1: 130 lb × 17 reps
Set 2: 130 lb × 17 reps
Set 3: 130 lb × 16 reps


Seated Row (Cable)
Set 1: 160 lb × 14 reps
Set 2: 160 lb × 13 reps
Set 3: 160 lb × 12 reps


Leg Extension (Machine)
Set 2&3 myorep match as needed
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 15 reps
Set 3: 175 lb × 15 reps


Seated Leg Curl (Machine)
Set 2&3 myorep match as needed
Set 1: 175 lb × 16 reps
Set 2: 175 lb × 16 reps
Set 3: 175 lb × 16 reps

https://link.strong.app/nbkhnfrt 

Tuesday Home Session A

Home Session A
Tuesday, December 24, 2024 at 9:55 AM

Chin Up
Set 1: +50 lb × 12 reps
Set 2: +50 lb × 11 reps
Set 3: +50 lb × 8 reps


Chest Dip
Set 1: +50 lb × 12 reps
Set 2: +50 lb × 11 reps
Set 3: +50 lb × 11 reps


Hanging Knee Raise (Weighted)
Set 1: 18 reps
Set 2: 17 reps
Set 3: 16 reps


Neck Extension (Harness)
Set 1: 70 lb × 26 reps
Set 2: 70 lb × 26 reps
Set 3: 70 lb × 26 reps


Bicep Curl (Barbell)
Set 1: 60 lb × 12 reps
Set 2: 60 lb × 11 reps
Set 3: 60 lb × 10 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 29 reps
Set 2: +25 lb × 29 reps
Set 3: +25 lb × 29 reps

https://link.strong.app/zvevqfgt 

Sunday Home Session

Morning Workout
Sunday, December 22, 2024 at 9:27 AM

Chin Up
Set 1: +60 lb × 10 reps
Set 2: +50 lb × 10 reps
Set 3: +50 lb × 8 reps


Chest Dip
Set 1: +50 lb × 10 reps
Set 2: +50 lb × 10 reps
Set 3: +50 lb × 9 reps


Hanging Knee Raise (Weighted)
Set 1: 17 reps
Set 2: 16 reps
Set 3: 15 reps


Neck Extension (Harness)
Set 1: 65 lb × 30 reps
Set 2: 65 lb × 30 reps
Set 3: 65 lb × 30 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 27 reps
Set 2: +25 lb × 27 reps
Set 3: +25 lb × 27 reps

https://link.strong.app/tmjysmhg 

Saturday Morning Neck Session

Morning Workout
Saturday, December 21, 2024 at 8:49 AM

Neck Lateral Flexion (Harness)
Set 1: +25 lb × 27 reps
Set 2: +25 lb × 27 reps
Set 3: +25 lb × 26 reps


Neck Rotation (Harness)
Did not perform, rubbed scabs on ears.
Set 1: +15 lb × 0 reps
Set 2: +15 lb × 0 reps
Set 3: +15 lb × 0 reps

https://link.strong.app/ycizztba 

Thursday Gym Session

Afternoon Workout
Thursday, December 19, 2024 at 4:08 PM

Bench Press - Close Grip (Barbell)
Set 1: 205 lb × 9 reps
Set 2: 205 lb × 8 reps
Set 3: 205 lb × 7 reps


Cable Crunch
Set 1: 120 lb × 18 reps
Set 2: 120 lb × 17 reps
Set 3: 120 lb × 16 reps


Leg Extension (Machine)
Set 1: 175 lb × 14 reps
Set 2: 175 lb × 14 reps
Set 3: 175 lb × 13 reps


Seated Leg Curl (Machine)
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 14 reps
Set 3: 175 lb × 13 reps

https://link.strong.app/gcroubhn 

Tuesday Home Session

Home Session
Tuesday, December 17, 2024 at 8:47 AM

Chin Up
Set 1: 15 reps
Set 2: 14 reps
Set 3: 14 reps


Neck Extension (Harness)
Orange band
Set 1: 0 lb × 25 reps
Set 2: 0 lb × 35 reps
Set 3: 0 lb × 35 reps


Chest Dip
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps


Hanging Knee Raise
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

https://link.strong.app/lqgrjlry 

Thursday Session A

A
Thursday, December 12, 2024 at 3:31 PM

Vest, roller, harness, weight belt


Push Up
With vest. Wear belt to protect lower back
Set 1: +60 lb × 12 reps
Set 2: +60 lb × 10 reps
Set 3: +60 lb × 8 reps


Leg Extension (Machine)
Set 1: 155 lb × 16 reps
Set 2: 155 lb × 15 reps
F: 155 lb × 15 reps


Wrist Roller
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps


Chest Dip
With vest
Set 1: +60 lb × 12 reps
Set 2: +60 lb × 12 reps
Set 3: +60 lb × 10 reps


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


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 26 reps
Set 2: +25 lb × 26 reps
Set 3: +25 lb × 24 reps

https://link.strong.app/txhbubsb 

Tuesday Session D

D
Tuesday, December 10, 2024 at 1:09 PM

Weight belt, versas, harness


Bent Over Row (Barbell)
Set 1: 185 lb × 13 reps
Set 2: 185 lb × 12 reps
Set 3: 185 lb × 11 reps


Hanging Leg Raise
Set 1: 16 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 12 reps


Lat Pulldown (Cable)
Neutral grip
Set 1: 145 lb × 12 reps
Set 2: 145 lb × 12 reps
Set 3: 145 lb × 11 reps


Lateral Raise (Dumbbell)
Set 1: 20 lb × 21 reps
Set 2: 20 lb × 21 reps
Set 3: 20 lb × 20 reps


Neck Rotation (Harness)
Set 1: +15 lb × 25 reps
Set 2: +15 lb × 25 reps
Set 3: +15 lb × 23 reps

https://link.strong.app/kzxalgjl 

Sunday Session C

C
Sunday, December 8, 2024 at 3:05 PM

Wrist wraps, harness


Bench Press - Close Grip (Barbell)
Safety @ 3, top pin @ 10
Feet on bench to help lower back, less stable
Set 1: 195 lb × 8 reps
Set 2: 195 lb × 7 reps
Set 3: 195 lb × 6 reps


Handstand Push Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 4 reps


Seated Leg Curl (Machine)
Set 1: 175 lb × 14 reps
Set 2: 175 lb × 13 reps
Set 3: 175 lb × 12 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 35 lb × 23 reps
Set 2: 35 lb × 23 reps
Set 3: 35 lb × 23 reps


Neck Extension (Harness)
Set 1: 60 lb × 28 reps
Set 2: 60 lb × 27 reps
Set 3: 60 lb × 26 reps


Neck Lateral Flexion (Harness)
Set 1: +25 lb × 28 reps
Set 2: +25 lb × 27 reps
Set 3: +25 lb × 20 reps


Glute bridge
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps

https://link.strong.app/avcxmsxv 

Thursday Session B

B
Thursday, December 5, 2024 at 9:51 AM

Rings, dip belt, versas, weight belt, ab strap, harness


Chin Up
Set 1: +70 lb × 9 reps
Set 2: +70 lb × 8 reps
Set 3: +70 lb × 7 reps


Cable Crunch
Set 1: 110 lb × 18 reps
Set 2: 110 lb × 18 reps
Set 3: 110 lb × 18 reps


Seated Row (Cable)
Set 1: 160 lb × 13 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 11 reps


Lateral Raise (Dumbbell)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 20 lb × 18 reps


Neck Rotation (Harness)
Set 1: +15 lb × 25 reps
Set 2: +15 lb × 22 reps
Set 3: +15 lb × 20 reps

https://link.strong.app/feeohujk 

Monday Session A

A
Monday, December 2, 2024 at 11:56 AM

Vest, roller, harness


Push Up
With vest
Set 1: +60 lb × 10 reps
Set 2: +60 lb × 9 reps
Set 3: +60 lb × 7 reps


Leg Extension (Machine)
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 14 reps
Set 3: 155 lb × 14 reps


Chest Dip
With vest
Set 1: +50 lb × 13 reps
Set 2: +50 lb × 12 reps
Set 3: +50 lb × 11 reps


Wrist Roller
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps
Set 3: 25 lb × 20 reps


Neck Extension (Harness)
Set 1: 60 lb × 25 reps
Set 2: 60 lb × 25 reps
Set 3: 60 lb × 25 reps


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

https://link.strong.app/imsbnoql 

Sunday - D

D
Sunday, December 1, 2024 at 11:38 AM

Weight belt, versa, harness


Bent Over Row (Barbell)
Set 1: 185 lb × 12 reps
Set 2: 185 lb × 11 reps
Set 3: 185 lb × 10 reps


Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 11 reps


Lat Pulldown (Cable)
Neutral grip
Set 1: 145 lb × 11 reps
Set 2: 145 lb × 11 reps
Set 3: 145 lb × 10 reps


Lateral Raise (Dumbbell)
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 14 reps


Neck Rotation (Harness)
Set 1: +15 lb × 25 reps
Set 2: +15 lb × 20 reps
Set 3: +15 lb × 19 reps

https://link.strong.app/gthelqsy