Sunday Session

Morning Workout
Sunday, September 28, 2025 at 10:21 AM

Lateral Raise (Cable)
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps
Set 3: 15 lb × 16 reps


Seated Row (Cable)
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Hanging Leg Raise
Set 1: +0 lb × 17 reps
Set 2: +0 lb × 17 reps
Set 3: +0 lb × 17 reps


Shrug (Smith Machine)
Set 1: 185 lb × 16 reps
Set 2: 185 lb × 16 reps
Set 3: 185 lb × 16 reps

https://link.strong.app/vxmixxvy 

Saturday Session

Morning Workout
Saturday, September 27, 2025 at 6:48 AM

Hanging Leg Raise
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 16 reps


Pull Up
Set 1: +0 lb × 16 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 13 reps


Triceps Pushdown (Cable - Straight Bar)
Weird minor pain in right side upper back
Set 1: 50 lb × 13 reps

https://link.strong.app/tjkjfplc 

Tuesday Session

Morning Workout
Tuesday, September 23, 2025 at 9:51 AM

Bench Press (Smith Machine)
Set 1: 170 lb × 15 reps
Set 2: 170 lb × 15 reps
Set 3: 170 lb × 15 reps


Chin Up
Set 1: +50 lb × 8 reps
Set 2: +50 lb × 8 reps
Set 3: +50 lb × 8 reps


Lateral Raise (Cable)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Cable Crunch
Set 1: 80 lb × 12 reps
Set 2: 80 lb × 12 reps

https://link.strong.app/vpfidldi 

Friday Session

Afternoon Workout
Friday, September 19, 2025 at 2:25 PM

Hanging Leg Raise
Set 1: +0 lb × 16 reps
Set 2: +0 lb × 16 reps
Set 3: +0 lb × 16 reps


Lateral Raise (Cable)
Set 1: 15 lb × 14 reps
Set 2: 15 lb × 14 reps
Set 3: 15 lb × 14 reps


Neck Extension (Harness)
Set 1: 40 lb × 25 reps
Set 2: 40 lb × 25 reps
Set 3: 40 lb × 25 reps

https://link.strong.app/xkxsjsgd 

Tuesday Session

Morning Workout
Tuesday, September 16, 2025 at 10:02 AM

Lateral Raise (Cable)
Set 1: 15 lb × 13 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 13 reps


Pull Up
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 15 reps


Hanging Knee Raise
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps

https://link.strong.app/ofvrlbmk 

Tuesday Session

Morning Workout
Tuesday, September 9, 2025 at 11:53 AM

Bench Press (Smith Machine)
Set 1: 165 lb × 15 reps
Set 2: 165 lb × 15 reps
Set 3: 165 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps


Lateral Raise (Cable)
Set 1: 12.5 lb × 15 reps
Set 2: 12.5 lb × 15 reps
Set 3: 12.5 lb × 15 reps


Shrug (Smith Machine)
Set 1: 185 lb × 15 reps
Set 2: 185 lb × 15 reps
Set 3: 185 lb × 15 reps

https://link.strong.app/wzocdfuv 

Thursday Session

Midday Workout
Thursday, September 4, 2025 at 1:32 PM

Triceps Pushdown (Cable - Straight Bar)
Set 1: 50 lb × 12 reps
Set 2: 50 lb × 12 reps
Set 3: 50 lb × 12 reps


Squat (Smith Machine)
Light, paused to not aggravate upper back issue
Set 1: 135 lb × 10 reps
Set 2: 155 lb × 10 reps
Set 3: 155 lb × 10 reps


Bench Press (Smith Machine)
Light, paused to not aggravate upper back
Set 1: 155 lb × 12 reps
Set 2: 155 lb × 12 reps
Set 3: 155 lb × 12 reps

https://link.strong.app/dfjjecfh 

Monday Session

Morning Workout
Monday, September 1, 2025 at 10:20 AM

Iso-Lateral Cable Row
Set 1: 80 lb × 10 reps
Set 2: 80 lb × 10 reps
Set 3: 80 lb × 10 reps


Shrug (Smith Machine)
Pause top and bottom
Set 1: 165 lb × 20 reps
Set 2: 165 lb × 18 reps


Hanging Knee Raise
Set 1: 20 reps
Set 2: 18 reps


Bicep Curl (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps


Neck Extension (Harness)
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 20 reps

https://link.strong.app/xigestrz