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