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