Saturday Session

v2 SESSION 3 (1)
Saturday, May 30, 2026 at 1:58 PM

Incline Bench Press (Dumbbell)
45⁰ incline
Set 1: 55 lb × 15 reps
Set 2: 55 lb × 15 reps
Set 3: 55 lb × 13 reps


Lat Pulldown - Underhand (Cable)
Set 1: 140 lb × 15 reps
Set 2: 140 lb × 15 reps
Set 3: 140 lb × 12 reps


Chest-Supported Row (Machine)
Supinated grip
Set 1: 100 lb × 17 reps
Set 2: 100 lb × 17 reps


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


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

https://link.strong.app/fbsskzri 

Wednesday Session

v2 Session 2 (1)
Wednesday, May 27, 2026 at 3:57 PM

Belt Squat
Wide stance, rest pause
Set 1: 180 lb × 10 reps
Set 2: 180 lb × 6 reps
Set 3: 180 lb × 5 reps
Set 4: 180 lb × 10 reps
Set 5: 180 lb × 6 reps
Set 6: 180 lb × 6 reps
Set 7: 180 lb × 10 reps
Set 8: 180 lb × 6 reps
Set 9: 180 lb × 6 reps


Tibialis Curl
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps
Set 3: 30 lb × 20 reps


Nordic Curl
Set 1: +0 lb × 14 reps
Set 2: +0 lb × 13 reps
Set 3: +0 lb × 11 reps


Decline Crunch
Set 1: +0 lb × 12 reps
Set 2: +0 lb × 12 reps
Set 3: +0 lb × 10 reps

https://link.strong.app/kmbaxhvc 

Tuesday Session

v2 SESSION 1 (1)
Tuesday, May 26, 2026 at 3:51 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 125 lb × 15 reps
Set 2: 125 lb × 15 reps
Set 3: 125 lb × 15 reps


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


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 13 reps
Set 3: 15 lb × 12 reps


Floor Press (Barbell)
Neutral grip bar weighs 27 lbs - rounding to 25
Set 1: 115 lb × 20 reps
Set 2: 115 lb × 20 reps


Neck Extension (Harness)
Set 1: 40 lb × 20 reps
Set 2: 40 lb × 20 reps
Set 3: 40 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +25 lb × 16 reps
Set 2: +25 lb × 16 reps
Set 3: +25 lb × 16 reps

https://link.strong.app/fjesnpxu 

Saturday Session

Session 4 (6)
Saturday, May 23, 2026 at 1:21 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Didn't add weight by accident
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 65 lb × 15 reps
Set 2: 65 lb × 15 reps
Set 3: 65 lb × 15 reps


Forearm Curl (Roller)
Set 1: 45 lb × 14 reps
Set 2: 45 lb × 14 reps


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


Cable Crunch
Set 1: 95 lb × 20 reps
Set 2: 95 lb × 20 reps
Set 3: 95 lb × 20 reps


Shrug (Smith Machine)
Rest pause x2
Getting the weird right scapula feeling so I stopped
Set 1: 155 lb × 20 reps
Set 2: 155 lb × 0 reps
Set 3: 155 lb × 0 reps
Set 4: 155 lb × 0 reps
Set 5: 155 lb × 0 reps
Set 6: 155 lb × 0 reps

https://link.strong.app/gbdgcxnx 

Thursday Session

Session 3 (6)
Thursday, May 21, 2026 at 3:38 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 135 lb × 15 reps
Set 2: 135 lb × 15 reps
Set 3: 135 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 160 lb × 15 reps
Set 2: 160 lb × 15 reps
Set 3: 160 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 60 lb × 20 reps
Set 2: 60 lb × 20 reps


Incline Chest Fly (Dumbbell)
Set 1: 20 lb × 12 reps
Set 2: 20 lb × 12 reps


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


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

https://link.strong.app/tnwlamtv 

Wednesday Session

Session 2 (6)
Wednesday, May 20, 2026 at 4:02 PM

Belt Squat
Two sets with rest pause
Set 1: 180 lb × 12 reps
Set 2: 180 lb × 6 reps
Set 3: 180 lb × 6 reps
Set 4: 180 lb × 12 reps
Set 5: 180 lb × 6 reps
Set 6: 180 lb × 6 reps


Nordic Curl
Set 1: +0 lb × 13 reps
Set 2: +0 lb × 12 reps
Set 3: +0 lb × 11 reps


Copenhagen Raise
Set 1: +5 lb × 20 reps
Set 2: +5 lb × 20 reps


Side Lying Abduction
Set 1: 25 reps
Set 2: 25 reps


Reverse Crunch
Set 1: +50 lb × 12 reps
Set 2: +50 lb × 12 reps
Set 3: +50 lb × 12 reps

https://link.strong.app/zaxmymig 

Tuesday Session

SESSION 1 (6)
Tuesday, May 19, 2026 at 3:21 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 120 lb × 15 reps
Set 2: 120 lb × 15 reps
Set 3: 120 lb × 15 reps


High Row (Machine)
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 180 lb × 15 reps
Set 2: 180 lb × 15 reps
Set 3: 180 lb × 12 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 15 lb × 14 reps
Set 2: 15 lb × 12 reps


Neck Extension (Harness)
Set 1: 35 lb × 20 reps
Set 2: 35 lb × 20 reps
Set 3: 35 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +25 lb × 15 reps
Set 2: +25 lb × 15 reps

https://link.strong.app/kxwolbmm 

Friday Session

Session 4 (5)
Friday, May 15, 2026 at 3:10 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Skullcrusher (Barbell)
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps


Forearm Curl (Roller)
Set 1: 42.5 lb × 14 reps
Set 2: 42.5 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 35 lb × 15 reps
Set 2: 35 lb × 15 reps


Cable Crunch
Set 1: 90 lb × 20 reps
Set 2: 90 lb × 20 reps
Set 3: 90 lb × 20 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 145 lb × 20 reps
Set 2: 145 lb × 10 reps
Set 3: 145 lb × 10 reps
Set 4: 145 lb × 20 reps
Set 5: 145 lb × 10 reps
Set 6: 145 lb × 10 reps

https://link.strong.app/bvfkcuaf 

Thursday Session

Session 3 (5)
Thursday, May 14, 2026 at 3:39 PM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 130 lb × 15 reps
Set 2: 130 lb × 15 reps
Set 3: 130 lb × 15 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 155 lb × 15 reps
Set 2: 155 lb × 15 reps
Set 3: 155 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 55 lb × 20 reps
Set 2: 55 lb × 20 reps


Scapular Push-up
Set 1: 21 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 20 reps
Set 5: 10 reps
Set 6: 9 reps


Neck Lateral Flexion (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps


Neck Rotation (Harness)
Set 1: +15 lb × 20 reps
Set 2: +15 lb × 20 reps

https://link.strong.app/zpzhcnyd 

Wednesday Session

Session 2 (5)
Wednesday, May 13, 2026 at 3:27 PM

Belt Squat
Two sets with rest pause
Set 1: 180 lb × 10 reps
Set 2: 180 lb × 5 reps
Set 3: 180 lb × 5 reps
Set 4: 180 lb × 10 reps
Set 5: 180 lb × 5 reps
Set 6: 180 lb × 5 reps


Nordic Curl
Set 1: +0 lb × 12 reps
Set 2: +0 lb × 11 reps
Set 3: +0 lb × 10 reps


Copenhagen Raise
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 24 reps
Set 2: 24 reps


Reverse Crunch
Set 1: +45 lb × 12 reps
Set 2: +45 lb × 12 reps
Set 3: +45 lb × 12 reps

https://link.strong.app/jdjxuort 

Monday Session

SESSION 1 (5)
Monday, May 11, 2026 at 2:26 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 115 lb × 15 reps
Set 2: 115 lb × 15 reps
Set 3: 115 lb × 15 reps


High Row (Machine)
Set 1: 53 lb × 20 reps
Set 2: 53 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 175 lb × 15 reps
Set 2: 175 lb × 15 reps
Set 3: 175 lb × 15 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 16 reps
Set 2: 13 lb × 16 reps


Neck Extension (Harness)
Set 1: 33 lb × 20 reps
Set 2: 33 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +23 lb × 15 reps
Set 2: +23 lb × 15 reps

https://link.strong.app/aiovlngb 

Friday Session

Session 3 (4)
Friday, May 8, 2026 at 10:51 AM

Controlled eccentric with pause


Lat Pulldown - Underhand (Cable)
Set 1: 125 lb × 15 reps
Set 2: 125 lb × 15 reps
Set 3: 125 lb × 13 reps


Close Grip Bench Press (Smith Machine)
Feet on bench
Set 1: 150 lb × 15 reps
Set 2: 150 lb × 15 reps
Set 3: 150 lb × 15 reps


High Row (Machine)
Wide grip
Set 1: 50 lb × 21 reps
Set 2: 50 lb × 21 reps


Scapular Push-up
Next session, two sets with rest pause x2
Set 1: 21 reps
Set 2: 21 reps
Set 3: 21 reps


Neck Rotation (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.2 lb × 20 reps


Neck Lateral Flexion (Harness)
Set 1: +12.5 lb × 20 reps
Set 2: +12.5 lb × 20 reps

https://link.strong.app/jdcngfbf 

Wednesday Session

Session 2 (4)
Wednesday, May 6, 2026 at 4:04 PM

Belt Squat
Two sets with rest pause
Set 1: 170 lb × 9 reps
Set 2: 170 lb × 6 reps
Set 3: 170 lb × 5 reps
Set 4: 170 lb × 8 reps
Set 5: 170 lb × 5 reps
Set 6: 170 lb × 5 reps


Nordic Curl
Set 1: +0 lb × 11 reps
Set 2: +0 lb × 10 reps
Set 3: +0 lb × 10 reps


Copenhagen Raise
Set 1: 20 reps
Set 2: 20 reps


Side Lying Abduction
Set 1: 23 reps
Set 2: 23 reps


Reverse Crunch
Set 1: +40 lb × 12 reps
Set 2: +40 lb × 12 reps
Set 3: +40 lb × 12 reps

https://link.strong.app/mwtbfwsw 

Tuesday Session

SESSION 1 (4)
Tuesday, May 5, 2026 at 4:15 PM

Controlled eccentric with pause


Chest-Supported Row (Machine)
Set 1: 110 lb × 15 reps
Set 2: 110 lb × 15 reps
Set 3: 110 lb × 15 reps


High Row (Machine)
Set 1: 50 lb × 20 reps
Set 2: 50 lb × 20 reps


Bench Press (Smith Machine)
Set 1: 170 lb × 15 reps
Set 2: 170 lb × 15 reps
Set 3: 170 lb × 14 reps


Lateral Raise (Cable)
Cue: scrape a semicircle down and out. Focus on lengthened portion
Set 1: 13 lb × 15 reps
Set 2: 13 lb × 15 reps


Neck Extension (Harness)
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 20 reps


Neck Forward Flexion (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 19 reps

https://link.strong.app/bxculobq 

Friday Session

Session 4 (3)
Friday, May 1, 2026 at 4:09 PM

Controlled eccentric with pause


Bicep Curl (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps


Skullcrusher (Barbell)
Set 1: 55 lb × 16 reps
Set 2: 55 lb × 16 reps
Set 3: 55 lb × 16 reps


Forearm Curl (Roller)
Set 1: 40 lb × 14 reps
Set 2: 40 lb × 14 reps


Reverse Forearm Curl (Roller)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps


Cable Crunch
Set 1: 85 lb × 20 reps
Set 2: 85 lb × 19 reps
Set 3: 85 lb × 18 reps


Shrug (Smith Machine)
Rest pause x2
Set 1: 140 lb × 20 reps
Set 2: 140 lb × 11 reps
Set 3: 140 lb × 10 reps
Set 4: 140 lb × 20 reps
Set 5: 140 lb × 10 reps
Set 6: 140 lb × 10 reps

https://link.strong.app/vqyzlvcs