Wednesday Session

Push
Wednesday, December 31, 2025 at 11:38 AM

Bench Press (Smith Machine)
Set 1: 235 lb × 12 reps
Set 2: 235 lb × 11 reps
Set 3: 235 lb × 9 reps


Bench Press - Close Grip (Barbell)
Set 1: 195 lb × 9 reps
Set 2: 195 lb × 9 reps
Set 3: 195 lb × 8 reps


Lateral Raise (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps


Skullcrusher (Barbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 9 reps


Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps

https://link.strong.app/hmzvkmhy 

Tuesday Session

Legs
Tuesday, December 30, 2025 at 12:37 PM

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


Squat (Barbell)
Ramping up slowly
Set 1: 225 lb × 6 reps
Set 2: 225 lb × 6 reps
Set 3: 225 lb × 6 reps


Squat (Smith Machine)
Set 1: 205 lb × 12 reps
Set 2: 205 lb × 12 reps
Set 3: 205 lb × 10 reps


Ab Wheel
Set 1: +40 lb × 12 reps
Set 2: +40 lb × 12 reps
Set 3: +40 lb × 12 reps


Forearm Curl (Roller)
Suspended
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps
Set 3: 35 lb × 15 reps
Set 4: 35 lb × 15 reps

https://link.strong.app/wpqwesfi 

Monday Session

Pull
Monday, December 29, 2025 at 2:02 PM

Iso-Lateral Cable Row
Set 1: 95 lb × 10 reps
Set 2: 95 lb × 10 reps
Set 3: 95 lb × 9 reps


Chin Up
Set 1: +75 lb × 8 reps
Set 2: +75 lb × 7 reps
Set 3: +75 lb × 6 reps


Hanging Leg Raise
Set 1: +12.5 lb × 14 reps
Set 2: +12.5 lb × 14 reps
Set 3: +12.5 lb × 12 reps


Seated Palms Up Wrist Curl (Dumbbell)
Find a way to mount the wrist roller
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps

https://link.strong.app/gegmsndp 

Saturday Session

Push
Saturday, December 27, 2025 at 11:28 AM

Bench Press (Smith Machine)
Set 1: 230 lb × 12 reps
Set 2: 230 lb × 10 reps
Set 3: 230 lb × 9 reps


Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 11 reps
Set 2: 185 lb × 11 reps
Set 3: 185 lb × 10 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 16 reps
Set 2: 25 lb × 16 reps
Set 3: 25 lb × 14 reps


Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps

https://link.strong.app/bamfycai 

Thursday Session

Legs
Thursday, December 25, 2025 at 11:47 AM

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps


Squat (Barbell)
Ramping up slowly
Set 1: 215 lb × 6 reps
Set 2: 215 lb × 6 reps
Set 3: 215 lb × 6 reps


Squat (Smith Machine)
Set 1: 195 lb × 12 reps
Set 2: 195 lb × 12 reps
Set 3: 195 lb × 11 reps


Ab Wheel
Set 1: +35 lb × 14 reps
Set 2: +35 lb × 14 reps
Set 3: +35 lb × 14 reps

https://link.strong.app/uawzxkoi 

Wednesday Session

Pull
Wednesday, December 24, 2025 at 12:13 PM

Iso-Lateral Cable Row
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 10 reps


Chin Up
Replaced pullups
Set 1: +70 lb × 8 reps
Set 2: +70 lb × 8 reps
Set 3: +70 lb × 6 reps


Hanging Leg Raise
Replaced lying leg raise
Set 1: +10 lb × 14 reps
Set 2: +10 lb × 14 reps
Set 3: +10 lb × 12 reps


Seated Palms Up Wrist Curl (Dumbbell)
Find a way to mount the wrist roller
Set 1: 25 lb × 25 reps
Set 2: 25 lb × 25 reps
Set 3: 25 lb × 25 reps

https://link.strong.app/swlxqvim 

Friday Session

Push
Tuesday, December 23, 2025 at 3:28 PM

Bench Press (Smith Machine)
Set 1: 225 lb × 12 reps
Set 2: 225 lb × 11 reps
Set 3: 225 lb × 9 reps


Bench Press - Close Grip (Barbell)
Failed set 2 whoops
Set 1: 185 lb × 10 reps
Set 2: 185 lb × 8 reps
Set 3: 185 lb × 10 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 14 reps

https://link.strong.app/twkxzlom 

Friday Session

Legs
Friday, December 19, 2025 at 1:56 PM

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps


Squat (Barbell)
Ramping up slowly
Set 1: 205 lb × 6 reps
Set 2: 205 lb × 6 reps
Set 3: 205 lb × 6 reps


Squat (Smith Machine)
Set 1: 185 lb × 12 reps
Set 2: 185 lb × 12 reps
Set 3: 185 lb × 11 reps


Ab Wheel
Set 1: +35 lb × 13 reps
Set 2: +35 lb × 13 reps
Set 3: +35 lb × 13 reps

https://link.strong.app/xcroyjka 

Thursday Session

Pull
Thursday, December 18, 2025 at 8:32 PM

Iso-Lateral Cable Row
Set 1: 80 lb × 11 reps
Set 2: 80 lb × 11 reps
Set 3: 80 lb × 11 reps


Pull Up
Set 1: +0 lb × 16 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 13 reps


Lying Leg Raise
Set 1: +0 lb × 22 reps
Set 2: +0 lb × 22 reps
Set 3: +0 lb × 22 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 23 reps
Set 2: 25 lb × 23 reps
Set 3: 25 lb × 23 reps

https://link.strong.app/cozyhayl 

Tuesday Session

Push
Tuesday, December 16, 2025 at 8:29 PM

Bench Press (Smith Machine)
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 10 reps
Set 3: 220 lb × 9 reps


Bench Press - Close Grip (Barbell)
Set 1: 175 lb × 12 reps
Set 2: 175 lb × 10 reps
Set 3: 175 lb × 9 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 14 reps
Set 2: 25 lb × 14 reps
Set 3: 25 lb × 13 reps


Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 11 reps
Set 3: 70 lb × 8 reps

https://link.strong.app/vgenuopd 

Saturday Session

Legs
Saturday, December 13, 2025 at 12:19 PM

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps


Squat (Barbell)
Set 1: 195 lb × 6 reps
Set 2: 195 lb × 6 reps
Set 3: 195 lb × 6 reps


Squat (Smith Machine)
Set 1: 165 lb × 12 reps
Set 2: 165 lb × 12 reps
Set 3: 165 lb × 12 reps

https://link.strong.app/bntaeuaj 

Thursday Session

Pull 1
Thursday, December 11, 2025 at 3:45 AM

Iso-Lateral Cable Row
Set 1: 80 lb × 10 reps
Set 2: 80 lb × 10 reps
Set 3: 80 lb × 10 reps


Pull Up
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 13 reps


Lying Leg Raise
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps


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

https://link.strong.app/kvoxaoro 

Tuesday Session

Push 1
Tuesday, December 9, 2025 at 8:44 PM

Bench Press (Smith Machine)
Set 1: 215 lb × 12 reps
Set 2: 215 lb × 12 reps
Set 3: 215 lb × 11 reps


Bench Press - Close Grip (Barbell)
Set 1: 170 lb × 12 reps
Set 2: 170 lb × 10 reps
Set 3: 170 lb × 9 reps


Triceps Pushdown (Cable - Straight Bar)
Feeling weird tweak in right upper back, keeping very light and high rep
Set 1: 40 lb × 22 reps
Set 2: 40 lb × 22 reps
Set 3: 40 lb × 21 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 13 reps
Set 2: 25 lb × 13 reps
Set 3: 25 lb × 12 reps

https://link.strong.app/tetiywmh 

Friday Session

Midday Workout
Friday, December 5, 2025 at 12:15 PM

Bench Press (Smith Machine)
Set 1: 210 lb × 11 reps
Set 2: 210 lb × 10 reps
Set 3: 210 lb × 10 reps


Bench Press - Close Grip (Barbell)
Set 1: 165 lb × 12 reps
Set 2: 165 lb × 12 reps
Set 3: 165 lb × 12 reps

https://link.strong.app/ixgmwenm 

Wednesday Session

Morning Workout
Wednesday, December 3, 2025 at 9:53 AM

Ab Wheel
Set 1: +25 lb × 13 reps
Set 2: +25 lb × 13 reps
Set 3: +25 lb × 13 reps


Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps


Seated Lateral Raise
Set 1: 15 lb × 12 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 12 reps

https://link.strong.app/ridlijkp 

Tuesday Session

Morning Workout
Tuesday, December 2, 2025 at 11:36 AM

Neck Rotation (Harness)
Green band
Set 1: +1 lb × 21 reps
Set 2: +1 lb × 20 reps
Set 3: +1 lb × 20 reps


Seated Row (Cable)
Set 1: 145 lb × 11 reps
Set 2: 145 lb × 11 reps
Set 3: 145 lb × 11 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 20 reps
Set 3: 40 lb × 20 reps

https://link.strong.app/tdeihysv 

Monday Session

Afternoon Workout
Monday, December 1, 2025 at 3:10 PM

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

https://link.strong.app/jdtyzsek 

Friday Session

Morning Workout
Friday, November 28, 2025 at 11:54 AM

Bench Press (Smith Machine)
Set 1: 205 lb × 12 reps
Set 2: 205 lb × 11 reps
Set 3: 205 lb × 10 reps


Bench Press - Close Grip (Barbell)
Set 1: 135 lb × 10 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps


Ab Wheel
Set 1: +25 lb × 12 reps
Set 2: +25 lb × 12 reps
Set 3: +25 lb × 12 reps

https://link.strong.app/fjqsoixb 

Thursday Session

Morning Workout
Thursday, November 27, 2025 at 11:29 AM

Nordic Curl
Hand assist
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps


Hanging Leg Raise
Set 1: +10 lb × 14 reps
Set 2: +10 lb × 14 reps
Set 3: +10 lb × 13 reps


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

https://link.strong.app/jjrdtlso 

Wednesday Session

Morning Workout
Wednesday, November 26, 2025 at 11:48 AM

Seated Row (Cable)
Set 1: 145 lb × 10 reps
Set 2: 145 lb × 10 reps
Set 3: 145 lb × 10 reps


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


Shrug (Smith Machine)
Set 1: 205 lb × 12 reps
Set 2: 205 lb × 12 reps
Set 3: 205 lb × 12 reps


Cable Crunch
Set 1: 90 lb × 16 reps
Set 2: 90 lb × 16 reps
Set 3: 90 lb × 16 reps

https://link.strong.app/nmyzqojt 

Monday Session

Afternoon Workout
Monday, November 24, 2025 at 2:28 PM

Squat (Barbell)
Very very light
Set 1: 185 lb × 6 reps
Set 2: 185 lb × 6 reps

https://link.strong.app/ryidzjiq 

Sunday Session

Evening Workout
Sunday, November 23, 2025 at 8:57 PM

Ab Wheel
Set 1: +25 lb × 11 reps
Set 2: +25 lb × 11 reps
Set 3: +25 lb × 11 reps

https://link.strong.app/bkjyeoco 

Saturday Session

Evening Workout
Saturday, November 22, 2025 at 7:55 PM

Stiff Leg Deadlift (Barbell)
Very light, first time in months
Set 1: 205 lb × 8 reps
Set 2: 205 lb × 8 reps


Chest Dip
Set 1: +0 lb × 12 reps
Set 2: +0 lb × 12 reps
Set 3: +0 lb × 12 reps


Hanging Leg Raise
Set 1: +0 lb × 16 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 15 reps

https://link.strong.app/gdnorwzv 

Saturday Session

Morning Workout
Saturday, November 15, 2025 at 11:32 AM

Bench Press (Smith Machine)
Set 1: 200 lb × 12 reps
Set 2: 200 lb × 11 reps
Set 3: 200 lb × 10 reps


Reverse Fly (Dumbbell)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Upright Row (Cable)
Set 1: 60 lb × 10 reps
Set 2: 60 lb × 10 reps
Set 3: 60 lb × 10 reps


Ab Wheel
Set 1: +0 lb × 16 reps
Set 2: +10 lb × 12 reps
Set 3: +25 lb × 10 reps


Neck Extension (Harness)
Set 1: 62.5 lb × 20 reps
Set 2: 62.5 lb × 20 reps
Set 3: 62.5 lb × 20 reps

https://link.strong.app/xiwxfnvg 

Tuesday Session

Evening Workout
Tuesday, November 11, 2025 at 8:27 PM

Chin Up
Set 1: +70 lb × 8 reps
Set 2: +70 lb × 7 reps
Set 3: +70 lb × 6 reps


Seated Row (Cable)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps


Cable Crunch
Kneeling
Set 1: 90 lb × 15 reps
Set 2: 90 lb × 15 reps
Set 3: 90 lb × 14 reps

https://link.strong.app/xywipwsz 

Saturday Session

Evening Workout
Saturday, November 8, 2025 at 8:18 PM

Bench Press (Smith Machine)
Set 1: 195 lb × 12 reps
Set 2: 195 lb × 12 reps
Set 3: 195 lb × 10 reps


Chest Dip (Rings)
Set 1: 0 lb × 14 reps
Set 2: 0 lb × 14 reps
Set 3: 0 lb × 12 reps


Reverse Fly (Cable)
Set 1: 20 lb × 10 reps
Set 2: 20 lb × 10 reps
Set 3: 30 lb × 10 reps


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

https://link.strong.app/ybvintam 

Thursday Session

Evening Workout
Thursday, November 6, 2025 at 8:59 PM

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


Ab Wheel
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 15 reps


Seated Row (Cable)
Set 1: 130 lb × 14 reps
Set 2: 130 lb × 14 reps
Set 3: 130 lb × 12 reps


Neck Extension (Harness)
Set 1: 60 lb × 24 reps
Set 2: 60 lb × 24 reps
Set 3: 60 lb × 24 reps


Neck Rotation (Harness)
Orange
Set 1: +1 lb × 20 reps

https://link.strong.app/cjjvpirz 

Saturday Session

Morning Workout
Saturday, November 1, 2025 at 11:11 AM

Seated Row (Cable)
Set 1: 130 lb × 13 reps
Set 2: 130 lb × 13 reps
Set 3: 130 lb × 12 reps


Neck Extension (Harness)
Set 1: 60 lb × 22 reps
Set 2: 60 lb × 22 reps
Set 3: 60 lb × 22 reps


Lying Leg Raise
Set 1: +10 lb × 15 reps
Set 2: +10 lb × 15 reps
Set 3: +10 lb × 15 reps


Bicep Curl (Cable)
Need something with a curved handle, hurts left inner elbow
Set 1: 50 lb × 8 reps

https://link.strong.app/bpucdddo 

Friday Session

Midday Workout
Friday, October 31, 2025 at 12:50 PM

Bench Press (Smith Machine)
Set 1: 190 lb × 11 reps
Set 2: 190 lb × 11 reps
Set 3: 190 lb × 10 reps


Chest Dip (Rings)
Set 1: 0 lb × 13 reps
Set 2: 0 lb × 13 reps
Set 3: 0 lb × 11 reps

https://link.strong.app/srpwrjza 

Friday Session

Pull
Friday, October 24, 2025 at 2:23 PM

Chin Up
Little bit of inside left elbow pain
Set 1: +65 lb × 8 reps
Set 2: +65 lb × 8 reps
Set 3: +65 lb × 6 reps


Seated Row (Cable)
Set 1: 130 lb × 12 reps
Set 2: 130 lb × 12 reps
Set 3: 130 lb × 12 reps


Hanging Leg Raise
Set 1: +10 lb × 13 reps
Set 2: +10 lb × 13 reps
Set 3: +10 lb × 12 reps


Neck Extension (Harness)
Set 1: 50 lb × 28 reps
Set 2: 50 lb × 28 reps
Set 3: 50 lb × 28 reps

https://link.strong.app/murautxf 

Wednesday Session

Evening Workout
Wednesday, October 22, 2025 at 8:23 PM

Bench Press (Smith Machine)
Set 1: 185 lb × 12 reps
Set 2: 185 lb × 12 reps
Set 3: 185 lb × 11 reps


Chest Dip (Rings)
Set 1: 0 lb × 12 reps
Set 2: 0 lb × 12 reps
Set 3: 0 lb × 10 reps


Lateral Raise (Cable)
Set 1: 17.5 lb × 11 reps
Set 2: 17.5 lb × 11 reps


Triceps Pushdown (Cable)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 12 reps

https://link.strong.app/shqradbc 

Monday Session

Afternoon Workout
Monday, October 20, 2025 at 3:30 PM

Chin Up
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Chest Dip (Rings)
Set 1: 0 lb × 10 reps
Set 2: 0 lb × 10 reps
Set 3: 0 lb × 10 reps


Hanging Leg Raise
Set 1: +10 lb × 12 reps
Set 2: +10 lb × 12 reps
Set 3: +10 lb × 12 reps

https://link.strong.app/rxodwvaw 

Thursday Session

Afternoon Workout
Thursday, October 9, 2025 at 3:34 PM

Chin Up
Set 1: +60 lb × 9 reps
Set 2: +60 lb × 8 reps
Set 3: +60 lb × 7 reps


Seated Row (Cable)
Set 1: 120 lb × 12 reps
Set 2: 120 lb × 12 reps
Set 3: 120 lb × 12 reps

https://link.strong.app/ywaattzq 

Saturday Session

Morning Workout
Saturday, October 4, 2025 at 10:22 AM

Incline Bench Press (Smith Machine)
30⁰ (rung 1)
Set 1: 185 lb × 8 reps
Set 2: 185 lb × 8 reps
Set 3: 185 lb × 7 reps


Hanging Leg Raise
Set 1: +10 lb × 15 reps
Set 2: +10 lb × 15 reps
Set 3: +10 lb × 14 reps


Skullcrusher (Barbell)
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


Bicep Curl (Barbell)
Set 1: 75 lb × 10 reps
Set 2: 75 lb × 10 reps
Set 3: 75 lb × 8 reps


Shrug (Machine)
Cable machine
Set 1: 100 lb × 20 reps
Set 2: 100 lb × 20 reps
Set 3: 100 lb × 20 reps

https://link.strong.app/bwjnovww 

Wednesday Session

Evening Workout
Wednesday, October 1, 2025 at 8:25 PM

Chin Up
Set 1: +55 lb × 9 reps
Set 2: +55 lb × 9 reps
Set 3: +55 lb × 7 reps


Cable Crunch
Set 1: 90 lb × 12 reps
Set 2: 90 lb × 12 reps
Set 3: 90 lb × 12 reps


Seated Row (Cable)
Set 1: 110 lb × 12 reps
Set 2: 110 lb × 12 reps
Set 3: 110 lb × 12 reps


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

https://link.strong.app/rnzjngmk 

Sunday Session

Morning Workout
Sunday, September 28, 2025 at 10:21 AM

Lateral Raise (Cable)
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps
Set 3: 15 lb × 16 reps


Seated Row (Cable)
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Hanging Leg Raise
Set 1: +0 lb × 17 reps
Set 2: +0 lb × 17 reps
Set 3: +0 lb × 17 reps


Shrug (Smith Machine)
Set 1: 185 lb × 16 reps
Set 2: 185 lb × 16 reps
Set 3: 185 lb × 16 reps

https://link.strong.app/vxmixxvy 

Saturday Session

Morning Workout
Saturday, September 27, 2025 at 6:48 AM

Hanging Leg Raise
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 16 reps


Pull Up
Set 1: +0 lb × 16 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 13 reps


Triceps Pushdown (Cable - Straight Bar)
Weird minor pain in right side upper back
Set 1: 50 lb × 13 reps

https://link.strong.app/tjkjfplc 

Tuesday Session

Morning Workout
Tuesday, September 23, 2025 at 9:51 AM

Bench Press (Smith Machine)
Set 1: 170 lb × 15 reps
Set 2: 170 lb × 15 reps
Set 3: 170 lb × 15 reps


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


Lateral Raise (Cable)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Cable Crunch
Set 1: 80 lb × 12 reps
Set 2: 80 lb × 12 reps

https://link.strong.app/vpfidldi 

Friday Session

Afternoon Workout
Friday, September 19, 2025 at 2:25 PM

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


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


Neck Extension (Harness)
Set 1: 40 lb × 25 reps
Set 2: 40 lb × 25 reps
Set 3: 40 lb × 25 reps

https://link.strong.app/xkxsjsgd 

Tuesday Session

Morning Workout
Tuesday, September 16, 2025 at 10:02 AM

Lateral Raise (Cable)
Set 1: 15 lb × 13 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 13 reps


Pull Up
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 15 reps


Hanging Knee Raise
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps

https://link.strong.app/ofvrlbmk 

Tuesday Session

Morning Workout
Tuesday, September 9, 2025 at 11:53 AM

Bench Press (Smith Machine)
Set 1: 165 lb × 15 reps
Set 2: 165 lb × 15 reps
Set 3: 165 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps


Lateral Raise (Cable)
Set 1: 12.5 lb × 15 reps
Set 2: 12.5 lb × 15 reps
Set 3: 12.5 lb × 15 reps


Shrug (Smith Machine)
Set 1: 185 lb × 15 reps
Set 2: 185 lb × 15 reps
Set 3: 185 lb × 15 reps

https://link.strong.app/wzocdfuv 

Thursday Session

Midday Workout
Thursday, September 4, 2025 at 1:32 PM

Triceps Pushdown (Cable - Straight Bar)
Set 1: 50 lb × 12 reps
Set 2: 50 lb × 12 reps
Set 3: 50 lb × 12 reps


Squat (Smith Machine)
Light, paused to not aggravate upper back issue
Set 1: 135 lb × 10 reps
Set 2: 155 lb × 10 reps
Set 3: 155 lb × 10 reps


Bench Press (Smith Machine)
Light, paused to not aggravate upper back
Set 1: 155 lb × 12 reps
Set 2: 155 lb × 12 reps
Set 3: 155 lb × 12 reps

https://link.strong.app/dfjjecfh 

Monday Session

Morning Workout
Monday, September 1, 2025 at 10:20 AM

Iso-Lateral Cable Row
Set 1: 80 lb × 10 reps
Set 2: 80 lb × 10 reps
Set 3: 80 lb × 10 reps


Shrug (Smith Machine)
Pause top and bottom
Set 1: 165 lb × 20 reps
Set 2: 165 lb × 18 reps


Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps


Bicep Curl (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps


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

https://link.strong.app/xigestrz 

Thursday session

Morning Workout
Thursday, August 28, 2025 at 11:56 AM

Iso-Lateral Cable Row
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps


Bench Press (Smith Machine)
Set 1: 185 lb × 8 reps
Set 2: 185 lb × 8 reps

https://link.strong.app/llyogswq 

Monday Session

Afternoon Workout
Monday, August 4, 2025 at 3:26 PM

Quick session.


Upright Row (Smith)
Set 1: 95 lb × 13 reps
Set 2: 95 lb × 13 reps
Set 3: 95 lb × 13 reps


Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 10 reps
Set 2: 185 lb × 10 reps
Set 3: 185 lb × 8 reps


Hanging Leg Raise
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps

https://link.strong.app/worlbnkd 

Monday Session

Midday Workout
Monday, July 28, 2025 at 12:00 PM

Very sore. Keeping it low volume, low intensity. 


Seated Row (Cable)
Set 1: 145 lb × 12 reps
Set 2: 145 lb × 12 reps


Lateral Raise (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps


Reverse Fly (Dumbbell)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps


Neck Extension (Harness)
Set 1: 40 lb × 35 reps
Set 2: 40 lb × 35 reps

https://link.strong.app/mbhhed

Saturday Session

Afternoon Workout
Saturday, July 26, 2025 at 3:43 PM

First session in two weeks, after being sick. Keeping it lighter and lower volume.


Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 12 reps
Set 2: 185 lb × 9 reps


Upright Row (Smith)
Set 1: 95 lb × 12 reps
Set 2: 95 lb × 12 reps


Lat Pulldown (Cable)
Set 1: 145 lb × 10 reps
Set 2: 145 lb × 10 reps

https://link.strong.app/nqeggife 

Thursday Session

Midday Workout
Thursday, July 10, 2025 at 12:15 PM

Leg Extension (Machine)
Set 1: 155 lb × 13 reps
Set 2: 155 lb × 13 reps
Set 3: 155 lb × 13 reps


Squat (Smith Machine)
Set 1: 230 lb × 8 reps
Set 2: 230 lb × 8 reps
Set 3: 230 lb × 8 reps


Shrug (Smith Machine)
Set 1: 185 lb × 15 reps
Set 2: 185 lb × 15 reps
Set 3: 185 lb × 15 reps


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

https://link.strong.app/asxfkqor 

Monday Session

Afternoon Workout
Monday, July 7, 2025 at 2:41 PM

Bench Press - Close Grip (Barbell)
Set 1: 205 lb × 10 reps
Set 2: 205 lb × 9 reps
Set 3: 205 lb × 8 reps


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


Neck Extension (Harness)
Set 1: 60 lb × 30 reps
Set 2: 60 lb × 30 reps
Set 3: 60 lb × 30 reps

https://link.strong.app/osvyahvd 

Thursday Session

Morning Workout
Thursday, July 3, 2025 at 7:14 AM

Seated Row (Cable)
Set 1: 150 lb × 12 reps
Set 2: 150 lb × 12 reps
Set 3: 150 lb × 12 reps


Hanging Leg Raise
Set 1: +10 lb × 14 reps
Set 2: +10 lb × 14 reps
Set 3: +10 lb × 14 reps


Pull Up
Set 1: +50 lb × 8 reps
Set 2: +50 lb × 8 reps
Set 3: +50 lb × 6 reps

https://link.strong.app/oahnkutm 

Wednesday Session

Morning Workout
Wednesday, July 2, 2025 at 6:38 AM

Squat (Smith Machine)
Dropping it back
Set 1: 225 lb × 8 reps
Set 2: 225 lb × 8 reps
Set 3: 225 lb × 8 reps


Lateral Raise (Dumbbell)
5 lb increments only
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 11 reps


Chest Fly (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps


Neck Extension (Harness)
Set 1: 55 lb × 30 reps
Set 2: 55 lb × 30 reps
Set 3: 55 lb × 30 reps

https://link.strong.app/gmphgdyx 

Thursday Session

Very Early Morning Workout
Thursday, June 26, 2025 at 5:47 AM

Lateral Raise (Dumbbell)
Set 1: 25 lb × 19 reps
Set 2: 25 lb × 19 reps
Set 3: 25 lb × 18 reps


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


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


Shrug (Smith Machine)
Set 1: 225 lb × 15 reps
Set 2: 225 lb × 15 reps
Set 3: 225 lb × 15 reps


Leg Extension (Machine)
Set 1: 155 lb × 12 reps
Set 2: 155 lb × 12 reps
Set 3: 155 lb × 12 reps

https://link.strong.app/hcwgdrxl 

Saturday Session

Morning Workout
Saturday, June 21, 2025 at 6:35 AM

Lateral Raise (Dumbbell)
Myorep match
Set 1: 25 lb × 18 reps
Set 2: 25 lb × 18 reps
Set 3: 25 lb × 17 reps


Leg Extension (Machine)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 15 reps


Seated Leg Curl (Machine)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 15 reps


Glute Thrust (Machine)
Set 1: 45 lb × 10 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 15 reps

https://link.strong.app/qjnxiedm 

Sunday Morning Session

Morning Workout
Sunday, June 15, 2025 at 5:43 AM

Lateral Raise (Dumbbell)
Set 1: 25 lb × 17 reps
Set 2: 25 lb × 17 reps
Set 3: 25 lb × 16 reps


Leg Extension (Machine)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps


Seated Leg Curl (Machine)
Set 1: 135 lb × 13 reps
Set 2: 135 lb × 13 reps
Set 3: 135 lb × 13 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 26 reps
Set 2: 25 lb × 26 reps
Set 3: 25 lb × 26 reps

https://link.strong.app/heoadztc 

Friday Session

Morning Workout
Friday, June 13, 2025 at 11:20 AM

Squat (Smith Machine)
Too tired today
Set 1: 225 lb × 7 reps


Chin Up
Straight bar
Set 1: +80 lb × 6 reps
Set 2: +80 lb × 6 reps
Set 3: +80 lb × 5 reps


Hanging Leg Raise
Set 1: +10 lb × 13 reps
Set 2: +10 lb × 13 reps
Set 3: +10 lb × 13 reps

https://link.strong.app/gqbqjvzt 

Thursday Session

Afternoon Workout
Thursday, June 12, 2025 at 3:26 PM

Bicep Curl (Barbell)
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 13 reps

https://link.strong.app/oxskucwu 

Tuesday Session

Afternoon Workout
Tuesday, June 10, 2025 at 2:59 PM

Bench Press - Close Grip (Barbell)
Set 1: 225 lb × 8 reps
Set 2: 225 lb × 7 reps
Set 3: 205 lb × 9 reps


Good Morning (Smith)
Set 1: 205 lb × 7 reps
Set 2: 205 lb × 1 rep


Flat Leg Raise
Set 1: 21 reps
Set 2: 21 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 16 reps
Set 2: 25 lb × 16 reps
Set 3: 25 lb × 15 reps

https://link.strong.app/ljettquc 

Monday Session

Morning Workout
Monday, June 9, 2025 at 10:55 AM

Ab Wheel
Set 1: +0 lb × 16 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 15 reps

https://link.strong.app/xrgxlzoy 

Saturday Session

Midday Workout
Saturday, June 7, 2025 at 1:49 PM

Bench Press - Close Grip (Barbell)
Set 1: 225 lb × 7 reps
Set 2: 205 lb × 10 reps
Set 3: 205 lb × 6 reps


Squat (Smith Machine)
Set 1: 245 lb × 6 reps
Set 2: 245 lb × 6 reps
Set 3: 135 lb × 10 reps


Neck Extension (Harness)
Felt off on the right trap, stopped early.
Set 1: 45 lb × 20 reps


Wrist Roller
Pretty tired
Set 1: 35 lb × 20 reps

https://link.strong.app/ldylhtxy 

Friday Session

Morning Workout
Friday, June 6, 2025 at 11:27 AM

Hanging Leg Raise
Set 1: +5 lb × 15 reps
Set 2: +5 lb × 15 reps
Set 3: +5 lb × 15 reps


Iso-Lateral Cable Row
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps

https://link.strong.app/hqplmtwd 

Thursday Session

Afternoon Workout
Thursday, June 5, 2025 at 3:02 PM

Push Up
Set 1: +50 lb × 12 reps
Set 2: +50 lb × 12 reps
Set 3: +50 lb × 12 reps


Ab Wheel
Knees
Set 1: +0 lb × 12 reps
Set 2: +0 lb × 12 reps
Set 3: +0 lb × 12 reps


Skullcrusher (Barbell)
Set 1: 75 lb × 14 reps
Set 2: 75 lb × 14 reps
Set 3: 75 lb × 13 reps


Bent Over Row (Barbell)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 15 reps

https://link.strong.app/hlwhxaza 

Wednesday Session

Afternoon Workout
Wednesday, May 28, 2025 at 3:24 PM

Skullcrusher (Barbell)
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 13 reps


Bicep Curl (Barbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


Flat Leg Raise
Set 1: 21 reps
Set 2: 21 reps
Set 3: 21 reps

https://link.strong.app/kdnoitkw 

Sunday Session

Morning Workout
Sunday, May 25, 2025 at 7:29 AM

Bicep Curl (Barbell)
Set 1: 75 lb × 11 reps
Set 2: 75 lb × 11 reps
Set 3: 75 lb × 11 reps


Skullcrusher (Barbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps

https://link.strong.app/fklgxqkw 

Monday Session

Morning Workout
Monday, May 19, 2025 at 11:44 AM

Good Morning (Smith)
Set 1: 195 lb × 8 reps
Set 2: 195 lb × 8 reps
Set 3: 195 lb × 8 reps


Bench Press - Close Grip (Barbell)
Set 1: 225 lb × 8 reps
Set 2: 225 lb × 7 reps
Set 3: 225 lb × 6 reps


Hanging Leg Raise
Set 1: +10 lb × 13 reps
Set 2: +10 lb × 13 reps
Set 3: +10 lb × 13 reps


Neck Extension (Harness)
Set 1: 80 lb × 25 reps
Set 2: 80 lb × 25 reps

https://link.strong.app/bqddlvjr 

Friday Session

Morning Workout
Friday, May 16, 2025 at 10:29 AM

Skullcrusher (Barbell)
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps


Bicep Curl (Barbell)
Set 1: 70 lb × 13 reps
Set 2: 70 lb × 13 reps
Set 3: 70 lb × 13 reps

https://link.strong.app/kgxgppyl 

Thursday Session

Afternoon Workout
Thursday, May 15, 2025 at 2:27 PM

Bench Press - Close Grip (Barbell)
Set 1: 215 lb × 8 reps
Set 2: 215 lb × 7 reps
Set 3: 215 lb × 6 reps


Hanging Leg Raise
Set 1: +10 lb × 12 reps
Set 2: +10 lb × 12 reps
Set 3: +10 lb × 12 reps


Chin Up
Rings
Set 1: +80 lb × 9 reps
Set 2: +80 lb × 7 reps
Set 3: +80 lb × 5 reps


Chest Fly (Dumbbell)
Set 1: 25 lb × 16 reps
Set 2: 25 lb × 16 reps
Set 3: 25 lb × 16 reps

https://link.strong.app/iptafywx 

Tuesday Session

Afternoon Workout
Tuesday, May 13, 2025 at 2:42 PM

Squat (Smith Machine)
Smith because I'm lazy. Controlled eccentric because I'm not.

Lungs giving out before legs.
Set 1: 235 lb × 8 reps
Set 2: 235 lb × 8 reps
Set 3: 235 lb × 6 reps


Leg Extension (Machine)
Rest pause +2
Set 1: 100 lb × 12 reps
Set 2: 100 lb × 9 reps
Set 3: 100 lb × 7 reps
Set 4: 100 lb × 12 reps
Set 5: 100 lb × 9 reps
Set 6: 100 lb × 6 reps


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


Seated Row (Cable)
Set 1: 145 lb × 12 reps
Set 2: 145 lb × 12 reps
Set 3: 145 lb × 10 reps


Neck Extension (Harness)
Set 1: 40 lb × 30 reps
Set 2: 50 lb × 40 reps

https://link.strong.app/lqdgdnqa 

Monday Session

Morning Workout
Monday, May 12, 2025 at 11:20 AM

Bicep Curl (Barbell)
90 because I'm bad at math. No wonder it was so difficult.
Set 1: 90 lb × 12 reps
Set 2: 90 lb × 11 reps
Set 3: 70 lb × 12 reps


Skullcrusher (Barbell)
90 by mistake
Set 1: 90 lb × 12 reps
Set 2: 90 lb × 12 reps
Set 3: 70 lb × 13 reps
Set 4: 70 lb × 13 reps

https://link.strong.app/xhwrwrsp 

Thursday Session

Morning Workout
Thursday, May 8, 2025 at 9:41 AM

Skullcrusher (Barbell)
EZ bar 20 lbs
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps


Bicep Curl (Barbell)
EZ bar
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 11 reps
Set 3: 70 lb × 10 reps


Standing Wrist Curl
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps
Set 3: 70 lb × 20 reps


Flat Leg Raise
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


Front Raise (Plate)
Using baby ~18 lbs (didn't weigh)
Set 1: 18 lb × 15 reps
Set 2: 18 lb × 15 reps
Set 3: 18 lb × 15 reps

https://link.strong.app/dezdppdc 

Wednesday Session

Morning Workout
Wednesday, May 7, 2025 at 11:57 AM

Skullcrusher (Bodyweight)
Knees.  Surprisingly difficult
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps


Pull Up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 18 reps
Set 3: +0 lb × 18 reps

https://link.strong.app/qnmhqsys 

Saturday Session

Afternoon Workout
Saturday, May 3, 2025 at 3:14 PM

Good Morning (Smith)
Set 1: 185 lb × 10 reps
Set 2: 185 lb × 10 reps
Set 3: 185 lb × 10 reps


Iso-Lateral Cable Row
Heavy. Left side is stronger
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 9 reps


Chest Fly (Dumbbell)
Note for readers: this is light
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 15 reps


Neck Extension (Harness)
Set 1: 60 lb × 30 reps
Set 2: 60 lb × 30 reps


Flat Leg Raise
Decline bench
Set 1: 15 reps
Set 2: 15 reps
Set 3: 13 reps

https://link.strong.app/jvhugdxk 

Thursday Session

Midday Workout
Thursday, May 1, 2025 at 1:54 PM

Chin Up
Rings
Been a few months. Not terrible but not great.
Set 1: +80 lb × 8 reps
Set 2: +80 lb × 6 reps
Set 3: +80 lb × 5 reps


Bench Press - Close Grip (Barbell)
Set 1: 205 lb × 9 reps
Set 2: 205 lb × 8 reps
Set 3: 205 lb × 6 reps


Skullcrusher (Barbell)
Been maybe a year. Going slow.
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 20 reps


Neck Extension (Harness)
Light.
Set 1: 50 lb × 30 reps
Set 2: 50 lb × 30 reps


Upright Row (Cable)
Set 1: 50 lb × 13 reps
Set 2: 50 lb × 13 reps
Set 3: 50 lb × 13 reps

https://link.strong.app/kgqsjvek 

Tuesday Session

Midday Workout
Tuesday, April 29, 2025 at 1:51 PM

Squat (Smith Machine)
Never performed this before. Kinda like it. Really out of shape though.
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 8 reps
Set 3: 185 lb × 8 reps


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


Hanging Leg Raise
Stay with this weight or lower
Set 1: +15 lb × 10 reps
Set 2: +15 lb × 10 reps
Set 3: +15 lb × 10 reps


Hammer Curl (Dumbbell)
Set 1: 30 lb × 13 reps
Set 2: 30 lb × 13 reps
Set 3: 30 lb × 13 reps


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


Neck Extension (Harness)
Light
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps


Superman
Set 1: 15 reps
Set 2: 15 reps

https://link.strong.app/urhwwcic 

Thursday Session

Afternoon Workout
Thursday, April 24, 2025 at 2:45 PM

Chin Up
With D ring handles. Not great because they spin. Easy on wrists though.

Lighter next time. Maybe a way to secure the handles higher.
Set 1: +80 lb × 5 reps
Set 2: +80 lb × 5 reps
Set 3: +80 lb × 5 reps


Chest Dip
Set 1: +75 lb × 10 reps
Set 2: +75 lb × 10 reps
Set 3: +75 lb × 9 reps


Hanging Leg Raise
Set 1: +10 lb × 10 reps
Set 2: +10 lb × 10 reps
Set 3: +10 lb × 10 reps

https://link.strong.app/gdinfgdo 

Tuesday Session

Morning Workout
Tuesday, April 22, 2025 at 11:24 AM

Good Morning (Smith)
Set 1: 165 lb × 10 reps
Set 2: 165 lb × 10 reps
Set 3: 165 lb × 10 reps


Neck Extension (Harness)
Set 1: 90 lb × 22 reps
Set 2: 90 lb × 22 reps


Chin Up
Straight bar bothers wrists. Use rings or handles next time. Stopped set 1 early
Set 1: +80 lb × 4 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 80 lb × 16 reps
Set 2: 80 lb × 16 reps


Wrist Roller
Set 1: 35 lb × 20 reps
Set 2: 35 lb × 20 reps
Set 3: 35 lb × 14 reps

https://link.strong.app/ybowitnc 

Sunday Session

Morning Workout
Sunday, April 20, 2025 at 10:19 AM

Squat (Barbell)
First in a long long time. Low volume
Set 1: 245 lb × 6 reps
Set 2: 245 lb × 6 reps


Bench Press - Close Grip (Barbell)
Set 1: 195 lb × 9 reps
Set 2: 195 lb × 8 reps
Set 3: 195 lb × 8 reps


Hanging Leg Raise
Set 1: +5 lb × 14 reps
Set 2: +5 lb × 14 reps
Set 3: +5 lb × 14 reps


Lateral Raise (Dumbbell)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 19 reps
Set 3: 20 lb × 18 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 80 lb × 10 reps
Set 2: 80 lb × 10 reps
Set 3: 80 lb × 8 reps


Neck Extension (Harness)
Set 1: 90 lb × 20 reps
Set 2: 90 lb × 20 reps
Set 3: 90 lb × 25 reps

https://link.strong.app/cwjrztqi 

Monday Session

Afternoon Workout
Monday, April 14, 2025 at 3:15 PM

Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 11 reps
Set 2: 185 lb × 10 reps
Set 3: 185 lb × 9 reps


Good Morning (Smith)
Set 1: 155 lb × 10 reps
Set 2: 155 lb × 10 reps
Set 3: 155 lb × 10 reps


Iso-Lateral Cable Row
Set 1: 85 lb × 13 reps
Set 2: 85 lb × 13 reps


Wrist Roller
Set 1: 35 lb × 20 reps
Set 2: 35 lb × 20 reps
Set 3: 35 lb × 14 reps

https://link.strong.app/ywpgukst 

Sunday Session

Afternoon Workout
Sunday, April 13, 2025 at 2:22 PM

Bicep Curl (Dumbbell)
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 15 reps


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


Push Up
Tricep focus with parallettes
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 18 reps
Set 3: +0 lb × 15 reps

https://link.strong.app/ubuyyiww 

Thursday Session

Afternoon Workout
Thursday, April 10, 2025 at 2:54 PM

Chest Dip
Set 1: +70 lb × 15 reps
Set 2: +70 lb × 14 reps
Set 3: +70 lb × 12 reps


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


Good Morning (Smith)
Keeping it light
Set 1: 135 lb × 10 reps
Set 2: 135 lb × 12 reps
Set 3: 135 lb × 12 reps


Bicep Curl (Dumbbell)
Set 1: 35 lb × 10 reps
Set 2: 35 lb × 10 reps

https://link.strong.app/ttttdxuz 

Tuesday Session

Morning Workout
Tuesday, April 8, 2025 at 11:14 AM

First session since hurting neck last week


Iso-Lateral Cable Row
Set 1: 85 lb × 12 reps
Set 2: 85 lb × 12 reps
Set 3: 85 lb × 12 reps


Hanging Leg Raise
Set 1: +5 lb × 13 reps
Set 2: +5 lb × 13 reps
Set 3: +5 lb × 13 reps


Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 10 reps
Set 2: 185 lb × 9 reps
Set 3: 185 lb × 7 reps


Hammer Curl (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps

https://link.strong.app/kztoigmk 

Wednesday Session (cut short)

Evening Workout
Wednesday, April 2, 2025 at 6:55 PM

Neck Lateral Flexion (Plate)
Set 1: 10 lb × 27 reps
Set 2: 10 lb × 27 reps


Hanging Leg Raise
Set 1: +0 lb × 22 reps
Set 2: +0 lb × 22 reps
Set 3: +0 lb × 22 reps

https://link.strong.app/jybfedpc 

Wednesday Session

Morning Workout
Wednesday, March 26, 2025 at 11:45 AM

Iso-Lateral Cable Row
Set 1: 85 lb × 12 reps
Set 2: 85 lb × 12 reps
Set 3: 85 lb × 12 reps


V Up
Set 1: 15 reps
Set 2: 13 reps
Set 3: 12 reps


Chest Dip
Set 1: +60 lb × 19 reps
Set 2: +60 lb × 17 reps
Set 3: +60 lb × 15 reps

https://link.strong.app/nvwtwwtk 

Thursday Session

Evening Workout
Thursday, March 20, 2025 at 7:34 PM

Push Up
Set 1: +60 lb × 15 reps
Set 2: +60 lb × 14 reps
Set 3: +60 lb × 12 reps


Bulgarian Split Squat
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps


Wrist Roller
Set 1: 35 lb × 10 reps
Set 2: 35 lb × 10 reps
Set 3: 35 lb × 10 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 80 lb × 16 reps
Set 2: 80 lb × 16 reps

https://link.strong.app/trnttmth 

Wednesday Session

Evening Workout
Wednesday, March 19, 2025 at 9:20 PM

Iso-Lateral Cable Row
Set 1: 80 lb × 14 reps
Set 2: 80 lb × 14 reps
Set 3: 80 lb × 13 reps


Neck Extension (Harness)
Set 1: 85 lb × 29 reps
Set 2: 85 lb × 29 reps
Set 3: 85 lb × 29 reps


Hanging Leg Raise
Set 1: +5 lb × 12 reps
Set 2: +5 lb × 12 reps
Set 3: +5 lb × 12 reps

https://link.strong.app/ktwmhfve 

Saturday Session

Evening Workout
Saturday, March 15, 2025 at 7:38 PM

Chest Dip
Set 1: +60 lb × 18 reps
Set 2: +60 lb × 16 reps
Set 3: +60 lb × 14 reps


Nordic Extension
Set 1: 60 lb × 9 reps
Set 2: 60 lb × 9 reps
Set 3: 60 lb × 9 reps


Neck Extension (Harness)
Set 1: 85 lb × 28 reps
Set 2: 85 lb × 28 reps
Set 3: 85 lb × 28 reps

https://link.strong.app/vpwmejxj 

Thursday Session

Morning Workout
Thursday, March 13, 2025 at 9:54 AM

Hanging Leg Raise
Set 1: 22 reps
Set 2: 20 reps
Set 3: 18 reps


Pull Up
Set 1: +60 lb × 20 reps
Set 2: +60 lb × 19 reps

https://link.strong.app/aaeapxug 

Wednesday Session

Afternoon Workout
Wednesday, March 12, 2025 at 3:59 PM

Bent Over One Arm Row (Dumbbell)
Set 1: 80 lb × 15 reps
Set 2: 80 lb × 15 reps
Set 3: 80 lb × 15 reps

https://link.strong.app/vzocudpr 

Monday Session

Afternoon Workout
Monday, March 10, 2025 at 3:20 PM

Neck Extension (Harness)
Wrong weight by mistake
Set 1: 80 lb × 28 reps
Set 2: 80 lb × 28 reps
Set 3: 80 lb × 28 reps


Hanging Leg Raise
Set 1: 22 reps
Set 2: 20 reps
Set 3: 18 reps


Push Up
Set 1: +60 lb × 14 reps
Set 2: +60 lb × 13 reps
Set 3: +60 lb × 12 reps

https://link.strong.app/oxyatyku 

Friday Session

Afternoon Workout
Friday, March 7, 2025 at 4:34 PM

Iso-Lateral Cable Row
Set 1: 80 lb × 13 reps
Set 2: 80 lb × 13 reps
Set 3: 80 lb × 12 reps


Flat Leg Raise
Set 1: 22 reps
Set 2: 20 reps
Set 3: 20 reps

https://link.strong.app/jgliyddy 

Thursday Session

Afternoon Workout
Thursday, March 6, 2025 at 4:15 PM

Pull Up
Wide grip and versas
Set 1: +60 lb × 8 reps
Set 2: +60 lb × 8 reps
Set 3: +60 lb × 8 reps


Push Up
Set 1: +60 lb × 13 reps
Set 2: +60 lb × 12 reps
Set 3: +60 lb × 11 reps


Hanging Knee Raise (Weighted)
Set 1: 22 reps
Set 2: 20 reps
Set 3: 19 reps


Neck Extension (Harness)
Set 1: 85 lb × 27 reps
Set 2: 85 lb × 27 reps
Set 3: 85 lb × 27 reps

https://link.strong.app/epptqbug 

Tuesday Session

Neck Extension
85x27,27,27

Friday Session

Afternoon Workout
Friday, February 28, 2025 at 4:28 PM

Hanging Knee Raise (Weighted)
Set 1: 20 reps
Set 2: 19 reps
Set 3: 20 reps


Chest Dip
Set 1: +60 lb × 17 reps
Set 2: +60 lb × 15 reps
Set 3: +60 lb × 13 reps


Nordic Extension
Set 1: 60 lb × 8 reps
Set 2: 60 lb × 8 reps
Set 3: 60 lb × 8 reps

https://link.strong.app/ypiokkmj 

Thursday Session

Afternoon Workout
Thursday, February 27, 2025 at 4:53 PM

Iso-Lateral Cable Row
Set 1: 80 lb × 12 reps
Set 2: 80 lb × 12 reps
Set 3: 80 lb × 12 reps


Neck Extension (Harness)
Set 1: 85 lb × 26 reps
Set 2: 85 lb × 26 reps
Set 3: 85 lb × 25 reps


Standing Wrist Curl
Set 1: 50 lb × 25 reps
Set 2: 50 lb × 25 reps
Set 3: 50 lb × 25 reps

https://link.strong.app/noqfufuf 

Tuesday Session

Evening Workout
Tuesday, February 25, 2025 at 6:35 PM

Push Up
Set 1: +50 lb × 16 reps
Set 2: +50 lb × 15 reps
Set 3: +50 lb × 14 reps


Neck Extension (Harness)
Set 1: 85 lb × 25 reps
Set 2: 85 lb × 25 reps
Set 3: 85 lb × 25 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 80 lb × 14 reps
Set 2: 80 lb × 14 reps
Set 3: 80 lb × 14 reps


Hanging Leg Raise
Set 1: 21 reps
Set 2: 19 reps
Set 3: 17 reps

https://link.strong.app/jelicxfh 

Tuesday Session

Midday Workout
Tuesday, February 18, 2025 at 12:16 PM

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


Bent Over One Arm Row (Dumbbell)
Set 1: 80 lb × 13 reps
Set 2: 80 lb × 13 reps
Set 3: 80 lb × 13 reps


Iso-Lateral Cable Row
Set 1: 75 lb × 14 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 13 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 75 lb × 15 reps
Set 2: 75 lb × 14 reps
Set 3: 75 lb × 13 reps


Neck Extension (Harness)
Set 1: 80 lb × 30 reps
Set 2: 80 lb × 30 reps
Set 3: 80 lb × 30 reps


Hammer Curl (Dumbbell)
With rope
Set 1: 35 lb × 13 reps
Set 2: 35 lb × 12 reps
Set 3: 35 lb × 12 reps

https://link.strong.app/vayahjzl 

Friday Session

Morning Workout
Friday, February 14, 2025 at 11:40 AM

Nordic Extension
Set 1: 0 lb × 13 reps
Set 2: 0 lb × 13 reps
Set 3: 0 lb × 13 reps


Iso-Lateral Cable Row
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 14 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 14 reps


Standing Wrist Curl
Convenient but too heavy. Stick to 20-30 rep range
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 75 lb × 14 reps
Set 2: 75 lb × 14 reps
Set 3: 75 lb × 14 reps


Upright Row (Cable)
Set 1: 75 lb × 14 reps
Set 2: 75 lb × 14 reps
Set 3: 75 lb × 14 reps


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


Neck Extension (Harness)
Set 1: 80 lb × 29 reps
Set 2: 80 lb × 27 reps
Set 3: 80 lb × 27 reps


Chest Dip
Set 1: +60 lb × 16 reps
Set 2: +60 lb × 14 reps
Set 3: +60 lb × 13 reps

https://link.strong.app/yuqosbqc 

Saturday Session

Morning Workout
Saturday, February 8, 2025 at 10:13 AM

Chin Up
Set 1: +65 lb × 12 reps
Set 2: +65 lb × 10 reps
Set 3: +65 lb × 8 reps


Bicep Curl (Barbell)
Set 1: 65 lb × 11 reps
Set 2: 65 lb × 10 reps
Set 3: 65 lb × 10 reps


Leg Raise (Parallettes)
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps


Chest Dip
Set 1: +60 lb × 15 reps
Set 2: +60 lb × 13 reps
Set 3: +60 lb × 12 reps


Neck Extension (Harness)
Set 1: 80 lb × 28 reps
Set 2: 80 lb × 26 reps
Set 3: 80 lb × 26 reps


Nordic Curl
With concentric hand assistance - can perform without
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps


Nordic Extension
Set 1: 0 lb × 12 reps
Set 2: 0 lb × 12 reps
Set 3: 0 lb × 12 reps

https://link.strong.app/xegsxakj 

Wednesday Session

Midday Workout
Wednesday, February 5, 2025 at 12:30 PM

Iso-Lateral Cable Row
Set 1: 70 lb × 13 reps
Set 2: 70 lb × 13 reps
Set 3: 70 lb × 13 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 13 reps
Set 3: 75 lb × 13 reps


Hanging Leg Raise
Set 1: 20 reps
Set 2: 18 reps
Set 3: 17 reps


Standing Wrist Curl
Set 1: 50 lb × 24 reps
Set 2: 50 lb × 24 reps
Set 3: 50 lb × 24 reps


Neck Extension (Harness)
Meant to do 80 not 75
Set 1: 75 lb × 27 reps
Set 2: 75 lb × 30 reps
Set 3: 75 lb × 30 reps
Set 4: 50 lb × 50 reps

https://link.strong.app/hdugpzel 

Saturday Session

Morning Workout
Saturday, February 1, 2025 at 10:25 AM

Neck Extension (Harness)
Set 1: 80 lb × 25 reps
Set 2: 80 lb × 25 reps
Set 3: 80 lb × 25 reps


Neck Lateral Flexion (Harness)
Set 1: +35 lb × 25 reps

https://link.strong.app/tvgymtju 

Friday Session

Morning Workout
Friday, January 31, 2025 at 9:30 AM

Bench Press - Close Grip (Barbell)
Set 1: 225 lb × 9 reps @ 10 RPE
Set 2: 215 lb × 8 reps
Set 3: 215 lb × 7 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


Cable Crunch
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 12 reps


Nordic Curl
Using Nord Stick
Using hand assist, able to perform unassisted
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps


Iso-Lateral Cable Row
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps

https://link.strong.app/zzbiqepa 

Tuesday Session

Afternoon Workout
Tuesday, January 28, 2025 at 3:30 PM

Neck Extension (Harness)
Set 1: 75 lb × 31 reps
Set 2: 75 lb × 30 reps
Set 3: 75 lb × 30 reps


Upright Row (Cable)
Set 1: 70 lb × 15 reps
Set 2: 70 lb × 15 reps
Set 3: 70 lb × 15 reps

https://link.strong.app/deltjzrv 

Monday Session

Afternoon Workout
Monday, January 27, 2025 at 3:00 PM

Iso-Lateral Cable Row
Set 1: 60 lb × 14 reps
Set 2: 60 lb × 14 reps
Set 3: 60 lb × 14 reps


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


Standing Wrist Curl
Set 1: 50 lb × 23 reps
Set 2: 50 lb × 23 reps
Set 3: 50 lb × 20 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lb × 16 reps
Set 2: 60 lb × 16 reps
Set 3: 60 lb × 15 reps


Hanging Leg Raise
Set 1: 17 reps
Set 2: 17 reps
Set 3: 16 reps

https://link.strong.app/pliezcga 

Saturday Afternoon Session

Midday Workout
Saturday, January 25, 2025 at 3:49 PM

Bench Press - Close Grip (Barbell)
Didn't have it today
Set 1: 225 lb × 8 reps
Set 2: 205 lb × 10 reps
Set 3: 205 lb × 8 reps


Cable Crunch
Set 1: 150 lb × 17 reps
Set 2: 150 lb × 17 reps
Set 3: 150 lb × 14 reps

https://link.strong.app/zsrbkzul 

Saturday Night Session

Evening Workout
Saturday, January 25, 2025 at 6:59 PM

Neck Extension (Harness)
Set 1: 75 lb × 29 reps
Set 2: 75 lb × 28 reps
Set 3: 75 lb × 28 reps


Standing Wrist Curl
Set 1: 45 lb × 26 reps
Set 2: 45 lb × 26 reps
Set 3: 45 lb × 26 reps

https://link.strong.app/emwfryfx 

Friday Session

Morning Workout
Friday, January 24, 2025 at 11:42 AM

Chin Up
Straight bar
Set 1: +60 lb × 12 reps
Set 2: +60 lb × 11 reps
Set 3: +60 lb × 9 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 55 lb × 18 reps
Set 2: 55 lb × 18 reps
Set 3: 55 lb × 18 reps


Iso-Lateral Cable Row
Ring as handle, short cable
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps

https://link.strong.app/vjgwrepj 

Tuesday Session Afternoon

Afternoon Workout
Thursday, January 23, 2025 at 3:48 PM

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps


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

https://link.strong.app/zdtmiftt 

Tuesday Afternoon Session

Afternoon Workout
Thursday, January 23, 2025 at 3:48 PM

Bent Over One Arm Row (Dumbbell)
Set 1: 70 lb × 14 reps
Set 2: 70 lb × 14 reps
Set 3: 70 lb × 14 reps

https://link.strong.app/zdtmiftt 

Thursday Session

Morning Workout
Thursday, January 23, 2025 at 9:09 AM

Leg Raise (Parallettes)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps


Neck Extension (Harness)
Set 1: 75 lb × 27 reps
Set 2: 75 lb × 27 reps
Set 3: 75 lb × 27 reps

https://link.strong.app/mnkiehmg 

Tuesday Session

Afternoon Workout
Tuesday, January 21, 2025 at 4:13 PM

Standing Wrist Curl
Set 1: 45 lb × 25 reps
Set 2: 45 lb × 25 reps
Set 3: 45 lb × 25 reps


Upright Row (Cable)
Set 1: 65 lb × 17 reps
Set 2: 65 lb × 17 reps
Set 3: 65 lb × 16 reps


Hanging Knee Raise (Weighted)
Set 1: 22 reps
Set 2: 20 reps
Set 3: 19 reps

https://link.strong.app/odobpuqu 

2 sets

2 sets
Thursday, January 16, 2025 at 3:51 PM

Chin Up
Set 1: +60 lb × 12 reps
Set 2: +60 lb × 11 reps

https://link.strong.app/taykbgcs 

Tuesday Neck and Forearms

Afternoon Workout
Tuesday, January 14, 2025 at 3:20 PM

Neck Extension (Harness)
Set 1: 75 lb × 26 reps
Set 2: 75 lb × 26 reps
Set 3: 75 lb × 26 reps


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


Standing Wrist Curl
Set 1: 40 lb × 25 reps
Set 2: 40 lb × 25 reps
Set 3: 40 lb × 25 reps

https://link.strong.app/vxnqncsm 

Monday Gym Session

Gym Session
Monday, January 13, 2025 at 11:48 AM

Versas, wrist wraps, belt, ab strap, pin


Bench Press - Close Grip (Barbell)
Set 1: 225 lb × 9 reps
Set 2: 225 lb × 7 reps
Set 3: 225 lb × 6 reps


Cable Crunch
Set 1: 145 lb × 17 reps
Set 2: 145 lb × 17 reps
Set 3: 145 lb × 15 reps


Seated Row (Cable)
Set 1: 170 lb × 14 reps
Set 2: 170 lb × 13 reps
Set 3: 170 lb × 10 reps


Leg Extension (Machine)
Set 2&3 myorep match as needed
Set 1: 180 lb × 0 reps
Set 2: 180 lb × 0 reps
Set 3: 180 lb × 0 reps


Seated Leg Curl (Machine)
Set 2&3 myorep match as needed
Set 1: 180 lb × 0 reps
Set 2: 180 lb × 0 reps
Set 3: 180 lb × 0 reps

https://link.strong.app/ssjpcifr 

Wednesday Arms and Shoulders

Arms and Shoulders
Wednesday, January 8, 2025 at 7:08 PM

Hammer Curl (Cable)
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 15 reps


Triceps Pushdown (Cable)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 55 lb × 20 reps


Upright Row (Cable)
Set 1: 65 lb × 0 reps
Set 2: 65 lb × 0 reps
Set 3: 65 lb × 0 reps


Standing Wrist Curl
Set 1: 40 lb × 0 reps
Set 2: 40 lb × 0 reps
Set 3: 40 lb × 0 reps

https://link.strong.app/hysuvhtx 

Tuesday Push Session

Push Session
Tuesday, January 7, 2025 at 4:45 PM

Chest Dip
Set 1: +55 lb × 15 reps
Set 2: +55 lb × 13 reps
Set 3: +55 lb × 12 reps


Hanging Knee Raise (Weighted)
Set 1: 20 reps
Set 2: 19 reps
Set 3: 18 reps


Push Up
Set 1: +55 lb × 15 reps
Set 2: +55 lb × 13 reps
Set 3: +55 lb × 10 reps


Neck Extension (Harness)
Set 1: 70 lb × 29 reps
Set 2: 70 lb × 29 reps
Set 3: 70 lb × 29 reps


Neck Lateral Flexion (Harness)
Set 1: +30 lb × 29 reps
Set 2: +30 lb × 29 reps
Set 3: +30 lb × 29 reps

https://link.strong.app/iynzexhn 

Monday Pull Session

Pull Session
Monday, January 6, 2025 at 2:20 PM

Chin Up
Set 1: +55 lb × 13 reps
Set 2: +55 lb × 11 reps
Set 3: +55 lb × 9 reps


Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 15 reps


Upright Row (Cable)
Set 1: 65 lb × 16 reps
Set 2: 65 lb × 16 reps
Set 3: 65 lb × 16 reps


Neck Extension (Harness)
Set 1: 70 lb × 29 reps
Set 2: 70 lb × 29 reps
Set 3: 70 lb × 29 reps


Neck Lateral Flexion (Harness)
Set 1: +30 lb × 29 reps
Set 2: +30 lb × 29 reps
Set 3: +30 lb × 29 reps

https://link.strong.app/zqhxpqwt 

Thursday Gym Session

Gym Session
Thursday, January 2, 2025 at 10:49 AM

Versas, wrist wraps, belt, ab strap, pin


Bench Press - Close Grip (Barbell)
Set 1: 215 lb × 9 reps
Set 2: 215 lb × 9 reps
Set 3: 215 lb × 8 reps


Cable Crunch
Set 1: 135 lb × 17 reps
Set 2: 135 lb × 17 reps
Set 3: 135 lb × 15 reps


Seated Row (Cable)
Set 1: 165 lb × 14 reps
Set 2: 165 lb × 13 reps
Set 3: 165 lb × 11 reps


Leg Extension (Machine)
Set 2&3 myorep match as needed
Set 1: 180 lb × 15 reps
Set 2: 180 lb × 15 reps
Set 3: 180 lb × 15 reps


Seated Leg Curl (Machine)
Set 2&3 myorep match as needed
Set 1: 180 lb × 15 reps
Set 2: 180 lb × 15 reps
Set 3: 180 lb × 15 reps

https://link.strong.app/kzyttgeo