Friday Session

Morning Workout
Friday, November 28, 2025 at 11:54 AM

Bench Press (Smith Machine)
Set 1: 205 lb × 12 reps
Set 2: 205 lb × 11 reps
Set 3: 205 lb × 10 reps


Bench Press - Close Grip (Barbell)
Set 1: 135 lb × 10 reps
Set 2: 135 lb × 10 reps
Set 3: 135 lb × 10 reps


Ab Wheel
Set 1: +25 lb × 12 reps
Set 2: +25 lb × 12 reps
Set 3: +25 lb × 12 reps

https://link.strong.app/fjqsoixb 

Thursday Session

Morning Workout
Thursday, November 27, 2025 at 11:29 AM

Nordic Curl
Hand assist
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps


Hanging Leg Raise
Set 1: +10 lb × 14 reps
Set 2: +10 lb × 14 reps
Set 3: +10 lb × 13 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 12 reps
Set 2: 25 lb × 12 reps
Set 3: 25 lb × 12 reps

https://link.strong.app/jjrdtlso 

Wednesday Session

Morning Workout
Wednesday, November 26, 2025 at 11:48 AM

Seated Row (Cable)
Set 1: 145 lb × 10 reps
Set 2: 145 lb × 10 reps
Set 3: 145 lb × 10 reps


Chest Dip
Set 1: +50 lb × 10 reps
Set 2: +50 lb × 10 reps
Set 3: +50 lb × 10 reps


Shrug (Smith Machine)
Set 1: 205 lb × 12 reps
Set 2: 205 lb × 12 reps
Set 3: 205 lb × 12 reps


Cable Crunch
Set 1: 90 lb × 16 reps
Set 2: 90 lb × 16 reps
Set 3: 90 lb × 16 reps

https://link.strong.app/nmyzqojt 

Monday Session

Afternoon Workout
Monday, November 24, 2025 at 2:28 PM

Squat (Barbell)
Very very light
Set 1: 185 lb × 6 reps
Set 2: 185 lb × 6 reps

https://link.strong.app/ryidzjiq 

Sunday Session

Evening Workout
Sunday, November 23, 2025 at 8:57 PM

Ab Wheel
Set 1: +25 lb × 11 reps
Set 2: +25 lb × 11 reps
Set 3: +25 lb × 11 reps

https://link.strong.app/bkjyeoco 

Saturday Session

Evening Workout
Saturday, November 22, 2025 at 7:55 PM

Stiff Leg Deadlift (Barbell)
Very light, first time in months
Set 1: 205 lb × 8 reps
Set 2: 205 lb × 8 reps


Chest Dip
Set 1: +0 lb × 12 reps
Set 2: +0 lb × 12 reps
Set 3: +0 lb × 12 reps


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

https://link.strong.app/gdnorwzv 

Saturday Session

Morning Workout
Saturday, November 15, 2025 at 11:32 AM

Bench Press (Smith Machine)
Set 1: 200 lb × 12 reps
Set 2: 200 lb × 11 reps
Set 3: 200 lb × 10 reps


Reverse Fly (Dumbbell)
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Upright Row (Cable)
Set 1: 60 lb × 10 reps
Set 2: 60 lb × 10 reps
Set 3: 60 lb × 10 reps


Ab Wheel
Set 1: +0 lb × 16 reps
Set 2: +10 lb × 12 reps
Set 3: +25 lb × 10 reps


Neck Extension (Harness)
Set 1: 62.5 lb × 20 reps
Set 2: 62.5 lb × 20 reps
Set 3: 62.5 lb × 20 reps

https://link.strong.app/xiwxfnvg 

Tuesday Session

Evening Workout
Tuesday, November 11, 2025 at 8:27 PM

Chin Up
Set 1: +70 lb × 8 reps
Set 2: +70 lb × 7 reps
Set 3: +70 lb × 6 reps


Seated Row (Cable)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps


Cable Crunch
Kneeling
Set 1: 90 lb × 15 reps
Set 2: 90 lb × 15 reps
Set 3: 90 lb × 14 reps

https://link.strong.app/xywipwsz 

Saturday Session

Evening Workout
Saturday, November 8, 2025 at 8:18 PM

Bench Press (Smith Machine)
Set 1: 195 lb × 12 reps
Set 2: 195 lb × 12 reps
Set 3: 195 lb × 10 reps


Chest Dip (Rings)
Set 1: 0 lb × 14 reps
Set 2: 0 lb × 14 reps
Set 3: 0 lb × 12 reps


Reverse Fly (Cable)
Set 1: 20 lb × 10 reps
Set 2: 20 lb × 10 reps
Set 3: 30 lb × 10 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps
Set 3: 25 lb × 20 reps

https://link.strong.app/ybvintam 

Thursday Session

Evening Workout
Thursday, November 6, 2025 at 8:59 PM

Lateral Raise (Dumbbell)
Set 1: 20 lb × 15 reps
Set 2: 20 lb × 15 reps
Set 3: 20 lb × 15 reps


Ab Wheel
Set 1: +0 lb × 15 reps
Set 2: +0 lb × 15 reps
Set 3: +0 lb × 15 reps


Seated Row (Cable)
Set 1: 130 lb × 14 reps
Set 2: 130 lb × 14 reps
Set 3: 130 lb × 12 reps


Neck Extension (Harness)
Set 1: 60 lb × 24 reps
Set 2: 60 lb × 24 reps
Set 3: 60 lb × 24 reps


Neck Rotation (Harness)
Orange
Set 1: +1 lb × 20 reps

https://link.strong.app/cjjvpirz 

Saturday Session

Morning Workout
Saturday, November 1, 2025 at 11:11 AM

Seated Row (Cable)
Set 1: 130 lb × 13 reps
Set 2: 130 lb × 13 reps
Set 3: 130 lb × 12 reps


Neck Extension (Harness)
Set 1: 60 lb × 22 reps
Set 2: 60 lb × 22 reps
Set 3: 60 lb × 22 reps


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


Bicep Curl (Cable)
Need something with a curved handle, hurts left inner elbow
Set 1: 50 lb × 8 reps

https://link.strong.app/bpucdddo