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