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