Wednesday Session

Push
Wednesday, December 31, 2025 at 11:38 AM

Bench Press (Smith Machine)
Set 1: 235 lb × 12 reps
Set 2: 235 lb × 11 reps
Set 3: 235 lb × 9 reps


Bench Press - Close Grip (Barbell)
Set 1: 195 lb × 9 reps
Set 2: 195 lb × 9 reps
Set 3: 195 lb × 8 reps


Lateral Raise (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps


Skullcrusher (Barbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 9 reps


Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps

https://link.strong.app/hmzvkmhy 

Tuesday Session

Legs
Tuesday, December 30, 2025 at 12:37 PM

Nordic Curl
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps


Squat (Barbell)
Ramping up slowly
Set 1: 225 lb × 6 reps
Set 2: 225 lb × 6 reps
Set 3: 225 lb × 6 reps


Squat (Smith Machine)
Set 1: 205 lb × 12 reps
Set 2: 205 lb × 12 reps
Set 3: 205 lb × 10 reps


Ab Wheel
Set 1: +40 lb × 12 reps
Set 2: +40 lb × 12 reps
Set 3: +40 lb × 12 reps


Forearm Curl (Roller)
Suspended
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps
Set 3: 35 lb × 15 reps
Set 4: 35 lb × 15 reps

https://link.strong.app/wpqwesfi 

Monday Session

Pull
Monday, December 29, 2025 at 2:02 PM

Iso-Lateral Cable Row
Set 1: 95 lb × 10 reps
Set 2: 95 lb × 10 reps
Set 3: 95 lb × 9 reps


Chin Up
Set 1: +75 lb × 8 reps
Set 2: +75 lb × 7 reps
Set 3: +75 lb × 6 reps


Hanging Leg Raise
Set 1: +12.5 lb × 14 reps
Set 2: +12.5 lb × 14 reps
Set 3: +12.5 lb × 12 reps


Seated Palms Up Wrist Curl (Dumbbell)
Find a way to mount the wrist roller
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps

https://link.strong.app/gegmsndp 

Saturday Session

Push
Saturday, December 27, 2025 at 11:28 AM

Bench Press (Smith Machine)
Set 1: 230 lb × 12 reps
Set 2: 230 lb × 10 reps
Set 3: 230 lb × 9 reps


Bench Press - Close Grip (Barbell)
Set 1: 185 lb × 11 reps
Set 2: 185 lb × 11 reps
Set 3: 185 lb × 10 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 16 reps
Set 2: 25 lb × 16 reps
Set 3: 25 lb × 14 reps


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

https://link.strong.app/bamfycai 

Thursday Session

Legs
Thursday, December 25, 2025 at 11:47 AM

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps


Squat (Barbell)
Ramping up slowly
Set 1: 215 lb × 6 reps
Set 2: 215 lb × 6 reps
Set 3: 215 lb × 6 reps


Squat (Smith Machine)
Set 1: 195 lb × 12 reps
Set 2: 195 lb × 12 reps
Set 3: 195 lb × 11 reps


Ab Wheel
Set 1: +35 lb × 14 reps
Set 2: +35 lb × 14 reps
Set 3: +35 lb × 14 reps

https://link.strong.app/uawzxkoi 

Wednesday Session

Pull
Wednesday, December 24, 2025 at 12:13 PM

Iso-Lateral Cable Row
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 10 reps


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


Hanging Leg Raise
Replaced lying leg raise
Set 1: +10 lb × 14 reps
Set 2: +10 lb × 14 reps
Set 3: +10 lb × 12 reps


Seated Palms Up Wrist Curl (Dumbbell)
Find a way to mount the wrist roller
Set 1: 25 lb × 25 reps
Set 2: 25 lb × 25 reps
Set 3: 25 lb × 25 reps

https://link.strong.app/swlxqvim 

Friday Session

Push
Tuesday, December 23, 2025 at 3:28 PM

Bench Press (Smith Machine)
Set 1: 225 lb × 12 reps
Set 2: 225 lb × 11 reps
Set 3: 225 lb × 9 reps


Bench Press - Close Grip (Barbell)
Failed set 2 whoops
Set 1: 185 lb × 10 reps
Set 2: 185 lb × 8 reps
Set 3: 185 lb × 10 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 15 reps
Set 2: 25 lb × 15 reps
Set 3: 25 lb × 14 reps

https://link.strong.app/twkxzlom 

Friday Session

Legs
Friday, December 19, 2025 at 1:56 PM

Nordic Curl
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps


Squat (Barbell)
Ramping up slowly
Set 1: 205 lb × 6 reps
Set 2: 205 lb × 6 reps
Set 3: 205 lb × 6 reps


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


Ab Wheel
Set 1: +35 lb × 13 reps
Set 2: +35 lb × 13 reps
Set 3: +35 lb × 13 reps

https://link.strong.app/xcroyjka 

Thursday Session

Pull
Thursday, December 18, 2025 at 8:32 PM

Iso-Lateral Cable Row
Set 1: 80 lb × 11 reps
Set 2: 80 lb × 11 reps
Set 3: 80 lb × 11 reps


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


Lying Leg Raise
Set 1: +0 lb × 22 reps
Set 2: +0 lb × 22 reps
Set 3: +0 lb × 22 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 23 reps
Set 2: 25 lb × 23 reps
Set 3: 25 lb × 23 reps

https://link.strong.app/cozyhayl 

Tuesday Session

Push
Tuesday, December 16, 2025 at 8:29 PM

Bench Press (Smith Machine)
Set 1: 220 lb × 12 reps
Set 2: 220 lb × 10 reps
Set 3: 220 lb × 9 reps


Bench Press - Close Grip (Barbell)
Set 1: 175 lb × 12 reps
Set 2: 175 lb × 10 reps
Set 3: 175 lb × 9 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 14 reps
Set 2: 25 lb × 14 reps
Set 3: 25 lb × 13 reps


Skullcrusher (Barbell)
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 11 reps
Set 3: 70 lb × 8 reps

https://link.strong.app/vgenuopd 

Saturday Session

Legs
Saturday, December 13, 2025 at 12:19 PM

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


Squat (Barbell)
Set 1: 195 lb × 6 reps
Set 2: 195 lb × 6 reps
Set 3: 195 lb × 6 reps


Squat (Smith Machine)
Set 1: 165 lb × 12 reps
Set 2: 165 lb × 12 reps
Set 3: 165 lb × 12 reps

https://link.strong.app/bntaeuaj 

Thursday Session

Pull 1
Thursday, December 11, 2025 at 3:45 AM

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


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


Lying Leg Raise
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps


Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lb × 22 reps
Set 2: 25 lb × 22 reps
Set 3: 25 lb × 22 reps

https://link.strong.app/kvoxaoro 

Tuesday Session

Push 1
Tuesday, December 9, 2025 at 8:44 PM

Bench Press (Smith Machine)
Set 1: 215 lb × 12 reps
Set 2: 215 lb × 12 reps
Set 3: 215 lb × 11 reps


Bench Press - Close Grip (Barbell)
Set 1: 170 lb × 12 reps
Set 2: 170 lb × 10 reps
Set 3: 170 lb × 9 reps


Triceps Pushdown (Cable - Straight Bar)
Feeling weird tweak in right upper back, keeping very light and high rep
Set 1: 40 lb × 22 reps
Set 2: 40 lb × 22 reps
Set 3: 40 lb × 21 reps


Lateral Raise (Dumbbell)
Set 1: 25 lb × 13 reps
Set 2: 25 lb × 13 reps
Set 3: 25 lb × 12 reps

https://link.strong.app/tetiywmh 

Friday Session

Midday Workout
Friday, December 5, 2025 at 12:15 PM

Bench Press (Smith Machine)
Set 1: 210 lb × 11 reps
Set 2: 210 lb × 10 reps
Set 3: 210 lb × 10 reps


Bench Press - Close Grip (Barbell)
Set 1: 165 lb × 12 reps
Set 2: 165 lb × 12 reps
Set 3: 165 lb × 12 reps

https://link.strong.app/ixgmwenm 

Wednesday Session

Morning Workout
Wednesday, December 3, 2025 at 9:53 AM

Ab Wheel
Set 1: +25 lb × 13 reps
Set 2: +25 lb × 13 reps
Set 3: +25 lb × 13 reps


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


Seated Lateral Raise
Set 1: 15 lb × 12 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 12 reps

https://link.strong.app/ridlijkp 

Tuesday Session

Morning Workout
Tuesday, December 2, 2025 at 11:36 AM

Neck Rotation (Harness)
Green band
Set 1: +1 lb × 21 reps
Set 2: +1 lb × 20 reps
Set 3: +1 lb × 20 reps


Seated Row (Cable)
Set 1: 145 lb × 11 reps
Set 2: 145 lb × 11 reps
Set 3: 145 lb × 11 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 20 reps
Set 3: 40 lb × 20 reps

https://link.strong.app/tdeihysv 

Monday Session

Afternoon Workout
Monday, December 1, 2025 at 3:10 PM

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

https://link.strong.app/jdtyzsek