v3 SESSION 1 (3)
Monday, July 20, 2026 at 3:03 PM
Chest-Supported Row (Machine)
Set 1: 150 lb × 14 reps
Set 2: 150 lb × 14 reps
Set 3: 150 lb × 12 reps
Bench Press (Smith Machine)
Set 1: 215 lb × 15 reps
Set 2: 215 lb × 13 reps
Set 3: 215 lb × 12 reps
Swiss Bar Curl
Set 1: 65 lb × 13 reps
Set 2: 65 lb × 13 reps
Set 3: 65 lb × 13 reps
Single Arm Cable Wrist Curl
Set 1: 23 lb × 16 reps
Set 2: 23 lb × 16 reps
Set 3: 23 lb × 16 reps
Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps
Set 3: 70 lb × 16 reps
Neck Forward Flexion (Harness)
Left side sore from BJJ. Skipping
Set 1: +30 lb × 0 reps
Set 2: +30 lb × 0 reps
https://link.strong.app/tnmqxybw
Monday, July 20, 2026 at 3:03 PM
Chest-Supported Row (Machine)
Set 1: 150 lb × 14 reps
Set 2: 150 lb × 14 reps
Set 3: 150 lb × 12 reps
Bench Press (Smith Machine)
Set 1: 215 lb × 15 reps
Set 2: 215 lb × 13 reps
Set 3: 215 lb × 12 reps
Swiss Bar Curl
Set 1: 65 lb × 13 reps
Set 2: 65 lb × 13 reps
Set 3: 65 lb × 13 reps
Single Arm Cable Wrist Curl
Set 1: 23 lb × 16 reps
Set 2: 23 lb × 16 reps
Set 3: 23 lb × 16 reps
Neck Extension (Harness)
Set 1: 70 lb × 20 reps
Set 2: 70 lb × 20 reps
Set 3: 70 lb × 16 reps
Neck Forward Flexion (Harness)
Left side sore from BJJ. Skipping
Set 1: +30 lb × 0 reps
Set 2: +30 lb × 0 reps
https://link.strong.app/tnmqxybw
