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
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
