Friday Session

Midday Workout
Friday, October 31, 2025 at 12:50 PM

Bench Press (Smith Machine)
Set 1: 190 lb × 11 reps
Set 2: 190 lb × 11 reps
Set 3: 190 lb × 10 reps


Chest Dip (Rings)
Set 1: 0 lb × 13 reps
Set 2: 0 lb × 13 reps
Set 3: 0 lb × 11 reps

https://link.strong.app/srpwrjza 

Friday Session

Pull
Friday, October 24, 2025 at 2:23 PM

Chin Up
Little bit of inside left elbow pain
Set 1: +65 lb × 8 reps
Set 2: +65 lb × 8 reps
Set 3: +65 lb × 6 reps


Seated Row (Cable)
Set 1: 130 lb × 12 reps
Set 2: 130 lb × 12 reps
Set 3: 130 lb × 12 reps


Hanging Leg Raise
Set 1: +10 lb × 13 reps
Set 2: +10 lb × 13 reps
Set 3: +10 lb × 12 reps


Neck Extension (Harness)
Set 1: 50 lb × 28 reps
Set 2: 50 lb × 28 reps
Set 3: 50 lb × 28 reps

https://link.strong.app/murautxf 

Wednesday Session

Evening Workout
Wednesday, October 22, 2025 at 8:23 PM

Bench Press (Smith Machine)
Set 1: 185 lb × 12 reps
Set 2: 185 lb × 12 reps
Set 3: 185 lb × 11 reps


Chest Dip (Rings)
Set 1: 0 lb × 12 reps
Set 2: 0 lb × 12 reps
Set 3: 0 lb × 10 reps


Lateral Raise (Cable)
Set 1: 17.5 lb × 11 reps
Set 2: 17.5 lb × 11 reps


Triceps Pushdown (Cable)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 12 reps

https://link.strong.app/shqradbc 

Monday Session

Afternoon Workout
Monday, October 20, 2025 at 3:30 PM

Chin Up
Set 1: +0 lb × 10 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Chest Dip (Rings)
Set 1: 0 lb × 10 reps
Set 2: 0 lb × 10 reps
Set 3: 0 lb × 10 reps


Hanging Leg Raise
Set 1: +10 lb × 12 reps
Set 2: +10 lb × 12 reps
Set 3: +10 lb × 12 reps

https://link.strong.app/rxodwvaw 

Thursday Session

Afternoon Workout
Thursday, October 9, 2025 at 3:34 PM

Chin Up
Set 1: +60 lb × 9 reps
Set 2: +60 lb × 8 reps
Set 3: +60 lb × 7 reps


Seated Row (Cable)
Set 1: 120 lb × 12 reps
Set 2: 120 lb × 12 reps
Set 3: 120 lb × 12 reps

https://link.strong.app/ywaattzq 

Saturday Session

Morning Workout
Saturday, October 4, 2025 at 10:22 AM

Incline Bench Press (Smith Machine)
30⁰ (rung 1)
Set 1: 185 lb × 8 reps
Set 2: 185 lb × 8 reps
Set 3: 185 lb × 7 reps


Hanging Leg Raise
Set 1: +10 lb × 15 reps
Set 2: +10 lb × 15 reps
Set 3: +10 lb × 14 reps


Skullcrusher (Barbell)
Set 1: 75 lb × 13 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


Bicep Curl (Barbell)
Set 1: 75 lb × 10 reps
Set 2: 75 lb × 10 reps
Set 3: 75 lb × 8 reps


Shrug (Machine)
Cable machine
Set 1: 100 lb × 20 reps
Set 2: 100 lb × 20 reps
Set 3: 100 lb × 20 reps

https://link.strong.app/bwjnovww 

Wednesday Session

Evening Workout
Wednesday, October 1, 2025 at 8:25 PM

Chin Up
Set 1: +55 lb × 9 reps
Set 2: +55 lb × 9 reps
Set 3: +55 lb × 7 reps


Cable Crunch
Set 1: 90 lb × 12 reps
Set 2: 90 lb × 12 reps
Set 3: 90 lb × 12 reps


Seated Row (Cable)
Set 1: 110 lb × 12 reps
Set 2: 110 lb × 12 reps
Set 3: 110 lb × 12 reps


Neck Extension (Harness)
Set 1: 50 lb × 25 reps
Set 2: 50 lb × 25 reps
Set 3: 50 lb × 25 reps

https://link.strong.app/rnzjngmk