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