Saturday Session

SESSION C
Saturday, February 28, 2026 at 12:31 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


Chest-Supported Row (Machine)
Set 1: 130 lb × 10 reps
Set 2: 130 lb × 10 reps
Set 3: 130 lb × 10 reps


Skullcrusher (Barbell)
Set 1: 80 lb × 10 reps
Set 2: 80 lb × 10 reps
Set 3: 80 lb × 10 reps


Shrug (Dumbbell)
Set 1: 110 lb × 20 reps
Set 2: 110 lb × 20 reps
Set 3: 110 lb × 20 reps


Hanging Knee Raise (Weighted)
Set 1: +10 lb × 12 reps
Set 2: +10 lb × 12 reps
Set 3: +10 lb × 12 reps


Copenhagen Raise
Set 1: 15 reps
Set 2: 15 reps

https://link.strong.app/yqijdezu 

Thursday Session

SESSION B
Thursday, February 26, 2026 at 4:05 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


Chin Up
Set 1: +85 lb × 7 reps
Set 2: +85 lb × 6 reps
Set 3: +85 lb × 4 reps


Belt Squat
Set 1: 120 lb × 12 reps
Set 2: 160 lb × 10 reps
Set 3: 160 lb × 10 reps


Seated Overhead Press (Barbell)
Set 1: 95 lb × 8 reps
Set 2: 95 lb × 8 reps
Set 3: 95 lb × 7 reps


Lateral Raise (Cable)
Set 1: 10 lb × 12 reps
Set 2: 10 lb × 12 reps
Set 3: 10 lb × 12 reps


Forearm Curl (Roller)
Attached to cable stack
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 10 reps

https://link.strong.app/pazcfahn 

Wednesday Session

SESSION A
Wednesday, February 25, 2026 at 3:14 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


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


Bench Press (Barbell)
Set 1: 235 lb × 9 reps
Set 2: 235 lb × 8 reps
Set 3: 235 lb × 7 reps


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


Cable Crunch
Set 1: 100 lb × 11 reps
Set 2: 100 lb × 11 reps
Set 3: 100 lb × 11 reps

https://link.strong.app/vvxvfgek 

Saturday Session

LEGS + ABS
Saturday, February 21, 2026 at 12:37 PM

Need to replace multiple exercises to reduce lower back strain


T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Nordic Curl
Set 1: +10 lb × 7 reps
Set 2: +10 lb × 7 reps
Set 3: +10 lb × 7 reps


Squat (Barbell)
Tough staying upright. Right lower back not great.
Set 1: 285 lb × 6 reps
Set 2: 285 lb × 6 reps
Set 3: 285 lb × 0 reps


Squat (Smith Machine)
Skip, lower back
Set 1: 245 lb × 0 reps
Set 2: 245 lb × 0 reps
Set 3: 245 lb × 0 reps


Ab Wheel
Lower back - replace with hanging knee raise
Set 1: +55 lb × 0 reps
Set 2: +55 lb × 0 reps
Set 3: +55 lb × 0 reps


Hanging Knee Raise (Weighted)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

https://link.strong.app/qixdsqfc 

Friday Session

SHOULDERS + BACK
Friday, February 20, 2026 at 3:14 PM

T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Overhead Press (Barbell)
Set 1: 105 lb × 9 reps
Set 2: 105 lb × 9 reps
Set 3: 105 lb × 9 reps


Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps


Lateral Raise (Dumbbell)
Swap next session
Set 1: 30 lb × 17 reps
Set 2: 30 lb × 17 reps
Set 3: 30 lb × 17 reps


Reverse Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps
Set 4: 40 lb × 15 reps

https://link.strong.app/nggxafzm 

Wednesday Neck Exercises

NECK EXERCISES
Wednesday, February 18, 2026 at 4:40 PM

Neck Rotation (Harness)
Set 1: +17.5 lb × 24 reps
Set 2: +17.5 lb × 24 reps


Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 24 reps
Set 2: +17.5 lb × 24 reps


Neck Extension (Harness)
Set 1: 45 lb × 24 reps
Set 2: 45 lb × 24 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 100 lb × 20 reps
Set 2: 100 lb × 20 reps

https://link.strong.app/xvkhkuzj 

Wednesday Session

BACK + ABS
Wednesday, February 18, 2026 at 2:40 PM

T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 15 reps
Set 3: 15 lb × 15 reps


Seated Row (Cable)
Set 1: 130 lb × 10 reps
Set 2: 130 lb × 10 reps
Set 3: 130 lb × 10 reps


Lat Pulldown (Cable)
Replaced because the ring attachments broke and I haven't fixed
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps


Romanian Deadlift (Barbell)
Going very very light for rhomboid
Set 1: 185 lb × 6 reps
Set 2: 185 lb × 6 reps
Set 3: 185 lb × 6 reps


Cable Crunch
Smith on lowest safety catch point with 135
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps

https://link.strong.app/rjxkpfzm 

Monday Session

CHEST + ARMS
Monday, February 16, 2026 at 12:51 PM

Pretty bad stomach pain, trying to get through it. Also recovering from being sick


T-Raise
Set 1: 15 lb × 15 reps
Set 2: 15 lb × 14 reps
Set 3: 15 lb × 14 reps


Bench Press (Barbell)
Set 1: 235 lb × 8 reps
Set 2: 235 lb × 6 reps
Set 3: 235 lb × 6 reps


Close Grip Bench Press (Smith Machine)
Set 1: 215 lb × 10 reps
Set 2: 215 lb × 10 reps
Set 3: 215 lb × 9 reps


Bicep Curl (Barbell)
EZ bar
Skip - stomach
Set 1: 75 lb × 0 reps
Set 2: 75 lb × 0 reps
Set 3: 75 lb × 0 reps


Forearm Curl (Roller)
Set 1: 52.5 lb × 15 reps
Set 2: 52.5 lb × 15 reps
Set 3: 52.5 lb × 15 reps
Set 4: 52.5 lb × 15 reps

https://link.strong.app/gytevzyj 

Sunday Session

LEGS + ABS
Sunday, February 15, 2026 at 1:10 PM

T-Raise
Set 1: 15 lb × 14 reps
Set 2: 15 lb × 14 reps
Set 3: 15 lb × 14 reps


Nordic Curl
Set 1: +10 lb × 6 reps
Set 2: +10 lb × 6 reps
Set 3: +10 lb × 6 reps


Squat (Barbell)
Set 1: 275 lb × 6 reps
Set 2: 275 lb × 6 reps
Set 3: 275 lb × 6 reps


Squat (Smith Machine)
Skipping - still recovering from being sick
Set 1: 245 lb × 0 reps
Set 2: 245 lb × 0 reps
Set 3: 245 lb × 0 reps


Ab Wheel
Skip - left hip flexor bothered from set 1 of Nordics
Set 1: +55 lb × 0 reps
Set 2: +55 lb × 0 reps
Set 3: +55 lb × 0 reps

https://link.strong.app/xsltidox 

Saturday Session Neck Exercises

NECK EXERCISES
Saturday, February 14, 2026 at 2:34 PM

Neck Rotation (Harness)
Set 1: +17.5 lb × 22 reps
Set 2: +17.5 lb × 22 reps


Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 22 reps
Set 2: +17.5 lb × 22 reps


Neck Extension (Harness)
Set 1: 45 lb × 22 reps
Set 2: 45 lb × 22 reps
Set 3: 45 lb × 22 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 90 lb × 20 reps
Set 2: 90 lb × 20 reps

https://link.strong.app/nepytqay 

Friday Session

SHOULDERS + BACK
Friday, February 13, 2026 at 3:14 PM

T-Raise
Set 1: 15 lb × 13 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 13 reps


Overhead Press (Barbell)
Set 1: 100 lb × 9 reps
Set 2: 100 lb × 9 reps
Set 3: 100 lb × 9 reps


Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 110 lb × 10 reps
Set 2: 110 lb × 10 reps
Set 3: 110 lb × 10 reps


Lateral Raise (Dumbbell)
Myo-rep match
Set 1: 30 lb × 16 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps


Reverse Forearm Curl (Roller)
Set 1: 37.5 lb × 15 reps
Set 2: 37.5 lb × 15 reps
Set 3: 37.5 lb × 15 reps
Set 4: 37.5 lb × 15 reps

https://link.strong.app/mlazqhst 

Wednesday Neck Exercises

NECK EXERCISES
Wednesday, February 11, 2026 at 4:48 PM

Neck Rotation (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +17.5 lb × 20 reps
Set 2: +17.5 lb × 20 reps


Neck Extension (Harness)
Set 1: 45 lb × 20 reps
Set 2: 45 lb × 20 reps
Set 3: 45 lb × 20 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 80 lb × 20 reps
Set 2: 80 lb × 20 reps

https://link.strong.app/ounvdwtp 

Wednesday Session

BACK + ABS
Wednesday, February 11, 2026 at 2:45 PM

T-Raise
Set 1: 15 lb × 12 reps
Set 2: 15 lb × 12 reps
Set 3: 15 lb × 12 reps


Seated Row (Cable)
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps


Chin Up
Rings
Snapped the attachment point set 3 after 5
Set 1: +80 lb × 9 reps
Set 2: +80 lb × 8 reps
Set 3: +80 lb × 5 reps


Romanian Deadlift (Barbell)
Going very very light for rhomboid
Set 1: 160 lb × 6 reps
Set 2: 160 lb × 6 reps
Set 3: 160 lb × 6 reps


Cable Crunch
Smith on lowest safety catch point with 135
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 10 reps

https://link.strong.app/dohucwuf 

Monday Session

CHEST + ARMS
Monday, February 9, 2026 at 4:02 PM

T-Raise
Set 1: 15 lb × 11 reps
Set 2: 15 lb × 11 reps
Set 3: 15 lb × 11 reps


Bench Press (Barbell)
Insufficient rest set 3
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 9 reps
Set 3: 225 lb × 5 reps


Close Grip Bench Press (Smith Machine)
Set 1: 205 lb × 10 reps
Set 2: 205 lb × 10 reps
Set 3: 205 lb × 6 reps


Bicep Curl (Barbell)
EZ bar
Set 1: 75 lb × 11 reps
Set 2: 75 lb × 11 reps
Set 3: 75 lb × 11 reps


Forearm Curl (Roller)
Set 1: 50 lb × 15 reps
Set 2: 50 lb × 15 reps
Set 3: 50 lb × 15 reps
Set 4: 50 lb × 15 reps

https://link.strong.app/jkfcdeef 

Friday Session

LEGS + ABS
Friday, February 6, 2026 at 2:09 PM

T-Raise
Set 1: 10 lb × 12 reps
Set 2: 10 lb × 12 reps
Set 3: 10 lb × 12 reps


Nordic Curl
Set 1: +7.5 lb × 8 reps
Set 2: +7.5 lb × 8 reps
Set 3: +7.5 lb × 7 reps


Squat (Barbell)
Set 1: 265 lb × 6 reps
Set 2: 265 lb × 6 reps
Set 3: 265 lb × 6 reps


Squat (Smith Machine)
Set 1: 235 lb × 10 reps
Set 2: 235 lb × 10 reps
Set 3: 235 lb × 9 reps


Ab Wheel
Set 1: +55 lb × 10 reps
Set 2: +55 lb × 10 reps
Set 3: +55 lb × 10 reps

https://link.strong.app/akhmhnbq 

Monday Session (Neck)

NECK EXERCISES
Monday, February 2, 2026 at 2:28 PM

Neck Rotation (Harness)
Set 1: +15 lb × 27 reps
Set 2: +15 lb × 27 reps


Neck Lateral Flexion (Harness)
Set 1: +15 lb × 27 reps
Set 2: +15 lb × 27 reps


Neck Extension (Harness)
Set 1: 42.5 lb × 27 reps
Set 2: 42.5 lb × 27 reps


Shrug (Dumbbell)
Using cable machine, single arm
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps

https://link.strong.app/fzqfidqg 

Monday Session

SHOULDERS + BACK
Monday, February 2, 2026 at 11:48 AM

T-Raise
Set 1: 15 lb × 10 reps
Set 2: 15 lb × 10 reps
Set 3: 15 lb × 10 reps


Overhead Press (Barbell)
Set 1: 95 lb × 9 reps
Set 2: 95 lb × 9 reps
Set 3: 95 lb × 9 reps


Chest-Supported Row (Machine)
Cable machine with bench
Set 1: 100 lb × 10 reps
Set 2: 100 lb × 10 reps
Set 3: 100 lb × 10 reps


Lateral Raise (Dumbbell)
Myo-rep match
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 14 reps


Reverse Forearm Curl (Roller)
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/dfkdldbl