Push 2 Wednesday 4 September 2024 at 5:33 am

Incline Bench Press (Barbell) Set 1: 50 kg × 12 [Warm-up] Set 2: 40 kg × 4 [Warm-up] Set 3: 60 kg × 12 Set 4: 70 kg × 8 Set 5: 70 kg × 8

Overhead Press (Dumbbell) Set 1: 8 kg × 8 [Warm-up] Set 2: 12 kg × 4 [Warm-up] Set 3: 16 kg × 10 Set 4: 16 kg × 8 @ 9 Set 5: 16 kg × 9 @ 9

Chest Dip (Assisted) Set 1: −25 kg × 10 Set 2: −25 kg × 10 Set 3: −25 kg × 10

Chest Fly (Dumbbell) Set 1: 12 kg × 12 Set 2: 12 kg × 12

Arnold Press Set 1: 10 kg × 15 Set 2: 10 kg × 15

Tricep Pushdown Set 1: 20 kg × 15 Set 2: 20 kg × 12

Side Plank Set 1: 1:00 Set 2: 0:50

Workout Notes: ### Warm-Up Routine

• Foam roll upper back and shoulders.
• Lightly foam roll lower back.
• Arm circles, 10 reps each direction.
• Scapular wall slides, 10 reps.
• Torso twists, 10 reps each side.
• Band pull-aparts, 10 reps.
• Arm swings with side steps.
• Optional: light high knees.

Cool-Down Routine

• Foam roll upper back and shoulders.
• Gently foam roll lower back.
• Chest stretch against wall, 30 seconds.
• Cross-body shoulder stretch, 30 seconds.
• Child’s pose, 30-60 seconds.
• Knee-to-chest stretch, 30 seconds each leg.
• Deep breathing for relaxation. https://strong.app.link/gg00YxIghNb

Legs Thursday 5 September 2024 at 5:40 am

Squat (Barbell) Set 1: 25 kg × 8 [Warm-up] Set 2: 45 kg × 4 [Warm-up] Set 3: 65 kg × 5 Set 4: 55 kg × 8 Set 5: 55 kg × 8 Set 6: 55 kg × 8

Romanian Deadlift (Dumbbell) Set 1: 22 kg × 12 Set 2: 22 kg × 12 Set 3: 22 kg × 12 Set 4: 22 kg × 12

Notes: lower back niggle

Seated Leg Press (Machine) Set 1: 40 kg × 8 [Warm-up] Set 2: 70 kg × 4 [Warm-up] Set 3: 100 kg × 5 Set 4: 80 kg × 10 Set 5: 80 kg × 10

Lunge (Dumbbell) Set 1: 14 kg × 6 Set 2: 14 kg × 6 Set 3: 14 kg × 6

Standing Calf Raise (Machine) Set 1: 40 kg × 15 Set 2: 40 kg × 15 Set 3: 40 kg × 11

Workout Notes: . https://strong.app.link/VVO9V9IghNb

Friday: Pull Friday 6 September 2024 at 5:35 am

Chin Up Set 1: 6 reps Set 2: 4 reps Set 3: 5 reps Set 4: 4 reps

T Bar Row Set 1: 10 kg × 8 [Warm-up] Set 2: 20 kg × 4 [Warm-up] Set 3: 25 kg × 10 Set 4: 25 kg × 10 Set 5: 25 kg × 10 Set 6: 25 kg × 10

Lat Pulldown - Wide Grip (Cable) Set 1: 25 kg × 8 [Warm-up] Set 2: 40 kg × 4 [Warm-up] Set 3: 60 kg × 10 Set 4: 60 kg × 5 Set 5: 50 kg × 10 Set 6: 50 kg × 8

Face Pull (Cable) Set 1: 30 kg × 15 Set 2: 30 kg × 15 Set 3: 30 kg × 9

Preacher Curl (Barbell) Set 1: 25 kg × 4 Set 2: 20 kg × 12 Set 3: 20 kg × 10

Concentration Curl (Dumbbell) Set 1: 10 kg × 10 Set 2: 8 kg × 12 Set 3: 8 kg × 12

Bicycle Crunch Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps

Workout Notes: Warm-Up:

• Arm circles: 10 forward, 10 backward
• Shoulder shrugs: 10 slow, controlled reps
• Torso twists: 10 each side
• Rowing machine: 3-5 minutes moderate pace
• Light sets: 50-60% working weight

Cool-Down:

• Lat stretch: 20-30 seconds per side
• Arm across chest stretch: 20-30 seconds each
• Bicep stretch: 20-30 seconds per side
• Foam rolling: back and arms, 2-3 minutes https://strong.app.link/V6DaKJJghNb

Afternoon Workout Friday 6 September 2024 at 2:41 pm

Push Up Set 1: 22 reps Set 2: 8 reps Set 3: 7 reps https://strong.app.link/ERM70CKghNb

Monday: Push Monday 9 September 2024 at 5:42 am

Bench Press (Dumbbell) Set 1: 10 kg × 8 [Warm-up] Set 2: 16 kg × 4 [Warm-up] Set 3: 22 kg × 12 Set 4: 24 kg × 13 Set 5: 24 kg × 10 Set 6: 24 kg × 8

Incline Bench Press (Dumbells) Set 1: 10 kg × 8 [Warm-up] Set 2: 16 kg × 8 [Warm-up] Set 3: 22 kg × 10 Set 4: 22 kg × 10 Set 5: 22 kg × 11 Set 6: 22 kg × 11

Seated Overhead Press (Dumbbell) Set 1: 8 kg × 8 [Warm-up] Set 2: 14 kg × 4 [Warm-up] Set 3: 20 kg × 10 Set 4: 20 kg × 10 Set 5: 20 kg × 8 Set 6: 20 kg × 6

Chest Dip (Assisted) Set 1: −20 kg × 10 Set 2: −20 kg × 10 Set 3: −20 kg × 10

Incline Chest Fly (Dumbbell) Set 1: 14 kg × 10 Set 2: 14 kg × 10 Set 3: 14 kg × 7

Lateral Raise (Custom) Set 1: 8 kg × 13 Set 2: 8 kg × 12 Set 3: 8 kg × 10

Workout Notes: Warm up

• Arm Circles: 20 in each direction.
• Scapular Push-Ups: 2 sets of 10–12 reps
• Torso Twists: 10–15 twists

Cool down

• Chest stretch (doorway): 20–30 sec per side.
• Shoulder stretch (across body): 20–30 sec.
• Triceps stretch (overhead): 20–30 sec.
• Lat stretch: 30 sec per side.
• Foam roll chest: 30–60 sec. https://strong.app.link/JRKmRaLghNb

Tuesday: Pull Tuesday 10 September 2024 at 1:01 pm

Deadlift (Barbell) Set 1: 20 kg × 8 [Warm-up] Set 2: 30 kg × 4 [Warm-up] Set 3: 40 kg × 8 Set 4: 40 kg × 8 Set 5: 40 kg × 8 Set 6: 40 kg × 8

Notes: Could increase weight next time

Pull Up Set 1: 6 reps Set 2: 6 reps Set 3: 5 reps

Notes: Will try for 7 in first rep next time

Bent Over Row (Barbell) Set 1: 20 kg × 8 [Warm-up] Set 2: 35 kg × 4 [Warm-up] Set 3: 50 kg × 8 Set 4: 50 kg × 8 Set 5: 50 kg × 8

Notes: Wasn’t happy with form

Bent Over One Arm Row (Dumbbell) Set 1: 24 kg × 12 Set 2: 24 kg × 12 Set 3: 24 kg × 11

Face Pull (Cable) Set 1: 32.5 kg × 15 Set 2: 32.5 kg × 12 Set 3: 30 kg × 11

Hammer Curl (Dumbbell) Set 1: 14 kg × 12 Set 2: 14 kg × 7 Set 3: 12 kg × 7 Set 4: 8 kg × 8 [Drop Set]

Notes: Went really slow up and down. So hard

Hanging Leg Raise Set 1: 13 reps Set 2: 10 reps https://strong.app.link/GwZTeNLghNb

Wednesday: Legs Wednesday 11 September 2024 at 10:45 am

Squat (Barbell) Set 1: 25 kg × 8 [Warm-up] Set 2: 45 kg × 4 [Warm-up] Set 3: 60 kg × 5 Set 4: 60 kg × 5 Set 5: 60 kg × 6 Set 6: 60 kg × 6 Set 7: 60 kg × 7

Romanian Deadlift (Dumbbell) Set 1: 24 kg × 12 Set 2: 24 kg × 12 Set 3: 24 kg × 12 Set 4: 24 kg × 12

Bulgarian Split Squat Set 1: 12 kg × 12 Set 2: 12 kg × 10 Set 3: 12 kg × 6

Leg Extension (Custom) Set 1: 75 kg × 7 Set 2: 65 kg × 8 Set 3: 60 kg × 9 Set 4: 60 kg × 6

Lying leg curls Set 1: 30 kg × 12 Set 2: 30 kg × 10 Set 3: 30 kg × 4

Hanging Leg Raise Set 1: 14 reps Set 2: 11 reps https://strong.app.link/V8G5vqMghNb

Thursday: Push Thursday 12 September 2024 at 10:30 am

Bench Press (Barbell) Set 1: 25 kg × 8 [Warm-up] Set 2: 45 kg × 4 [Warm-up] Set 3: 65 kg × 10 Set 4: 65 kg × 10 Set 5: 65 kg × 8 @ 9 Set 6: 65 kg × 8 @ 9

Incline Bench Press (Dumbells) Set 1: 12 kg × 8 [Warm-up] Set 2: 16 kg × 4 [Warm-up] Set 3: 24 kg × 10 Set 4: 24 kg × 10 Set 5: 24 kg × 9 Set 6: 24 kg × 8 Set 7: 14 kg × 8 [Drop Set]

Notes: I find moving weight around before and after puts me at risk of injury. Looking for alternatives here

Seated Overhead Press (Dumbbell) Set 1: 8 kg × 8 [Warm-up] Set 2: 14 kg × 4 [Warm-up] Set 3: 22 kg × 6 Set 4: 20 kg × 8 Set 5: 20 kg × 6 Set 6: 20 kg × 6 Set 7: 14 kg × 5 [Drop Set] Set 8: 10 kg × 9 [Drop Set]

Notes: It was hard starting at 22. Nervous about form

Chest Dip (Assisted) Set 1: −15 kg × 10 Set 2: −15 kg × 8 Set 3: −15 kg × 8

Tricep Pushdown Set 1: 20 kg × 11 Set 2: 20 kg × 9 Set 3: 20 kg × 7 Set 4: 10 kg × 7 [Drop Set]

Notes: Much harder straight after dips

Lateral Raise (Custom) Set 1: 8 kg × 15 Set 2: 8 kg × 14 Set 3: 8 kg × 9

Side Plank Set 1: 0:45 Set 2: 0:45 Set 3: 0:45

Push Up Set 1: 11 reps

Notes: Finisher https://strong.app.link/p5tS7ZMghNb

Friday: Pull Friday 13 September 2024 at 5:37 am

Chin Up Set 1: 7 reps Set 2: 6 reps Set 3: 6 reps Set 4: 5 reps

T Bar Row Set 1: 10 kg × 8 [Warm-up] Set 2: 20 kg × 4 [Warm-up] Set 3: 30 kg × 8 Set 4: 30 kg × 8 Set 5: 30 kg × 9 Set 6: 30 kg × 9

Lat Pulldown - Wide Grip (Cable) Set 1: 25 kg × 8 [Warm-up] Set 2: 40 kg × 4 [Warm-up] Set 3: 60 kg × 10 Set 4: 60 kg × 10 Set 5: 60 kg × 8 Set 6: 60 kg × 8

Notes: Felt a niggle in top right trap/neck

Face Pull (Cable) Set 1: 30 kg × 15 Set 2: 30 kg × 15 Set 3: 30 kg × 13

Preacher Curl (Dumbbell) Set 1: 10 kg × 13 Set 2: 10 kg × 8 Set 3: 10 kg × 8

Notes: Hard because I moved extra slowly through movement

Concentration Curl (Dumbbell) Set 1: 10 kg × 10 Set 2: 10 kg × 7 Set 3: 8 kg × 13 Set 4: 8 kg × 5 [Drop Set]

Hanging Leg Raise Set 1: 15 reps Set 2: 12 reps https://strong.app.link/PM3eDwNghNb

Monday: Push Monday 16 September 2024 at 5:46 am

Bench Press (Barbell) Set 1: 30 kg × 8 [Warm-up] Set 2: 50 kg × 4 [Warm-up] Set 3: 70 kg × 10 Set 4: 70 kg × 9 Set 5: 70 kg × 7 Set 6: 70 kg × 5 Set 7: 50 kg × 8 [Drop Set]

Incline Bench Press (Dumbells) Set 1: 14 kg × 8 [Warm-up] Set 2: 18 kg × 4 [Warm-up] Set 3: 26 kg × 10 Set 4: 26 kg × 9 Set 5: 26 kg × 6 Set 6: 24 kg × 10 Set 7: 16 kg × 7 [Drop Set]

Seated Overhead Press (Dumbbell) Set 1: 20 kg × 7 Set 2: 20 kg × 6 Set 3: 18 kg × 10 Set 4: 18 kg × 8 Set 5: 14 kg × 9 [Drop Set]

Chest Dip (Assisted) Set 1: −15 kg × 11 Set 2: −15 kg × 10 Set 3: −15 kg × 9

Lateral Raise (Custom) Set 1: 8 kg × 16 Set 2: 8 kg × 15 Set 3: 8 kg × 10

Tricep Pushdown Set 1: 20 kg × 13 Set 2: 20 kg × 9 Set 3: 20 kg × 8 Set 4: 15 kg × 4 [Drop Set]

Tricep extension (cable) Set 1: 17.5 kg × 10 Set 2: 17.5 kg × 8 Set 3: 17.5 kg × 8 https://strong.app.link/xRJWE3NghNb

Tuesday: Pull Tuesday 17 September 2024 at 5:42 am

Deadlift (Barbell) Set 1: 20 kg × 8 [Warm-up] Set 2: 30 kg × 4 [Warm-up] Set 3: 45 kg × 8 Set 4: 45 kg × 8 Set 5: 45 kg × 8 Set 6: 45 kg × 8

Pull Up Set 1: 7 reps Set 2: 6 reps Set 3: 6 reps Set 4: 4 reps

Bent Over Row (Barbell) Set 1: 20 kg × 8 [Warm-up] Set 2: 35 kg × 4 [Warm-up] Set 3: 50 kg × 9 Set 4: 50 kg × 9 Set 5: 50 kg × 9

Bent Over One Arm Row (Dumbbell) Set 1: 26 kg × 11 Set 2: 26 kg × 11 Set 3: 26 kg × 11

Face Pull (Cable) Set 1: 30 kg × 16 Set 2: 30 kg × 16 Set 3: 30 kg × 15

Hammer Curl (Dumbbell) Set 1: 14 kg × 12 Set 2: 14 kg × 8 Set 3: 12 kg × 8 Set 4: 8 kg × 10 [Drop Set]

Hanging Leg Raise Set 1: 16 reps Set 2: 10 reps Set 3: 4 reps

Preacher Curl (Barbell) Set 1: 17.5 kg × 15 Set 2: 17.5 kg × 10 Set 3: 17.5 kg × 7 https://strong.app.link/DwyPJCOghNb

Wednesday: Legs Wednesday 18 September 2024 at 6:36 am

Leg Extension (Custom) Set 1: 75 kg × 9 Set 2: 75 kg × 5 Set 3: 60 kg × 10 Set 4: 60 kg × 12

Lying leg curls Set 1: 30 kg × 13 Set 2: 30 kg × 11 Set 3: 30 kg × 5

Lunge (Bodyweight) Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps

Hanging Leg Raise Set 1: 16 reps Set 2: 11 reps

Workout Notes: ### Warmup (10-15 minutes):

• 5-7 min light cardio (walk, cycle) to increase heart rate.
• Leg swings (front/back, side/side) 10 per leg, each direction.
• Hip circles 10 per direction, mobilize hips.
• Bodyweight squats, 15 reps, increase range of motion.
• Lunges with twist, 10 per leg, engage core.
• Glute bridges, 15 reps to activate glutes.
• Warmup sets: Squats, 2 sets, increasing weight gradually.

Cool Down (10-12 minutes):

• Standing quad stretch, hold 20-30 sec, stretch quads.
• Seated hamstring stretch, hold 20-30 sec, stretch hamstrings.
• Calf stretch, hold 20-30 sec, push heel into floor.
• Hip flexor stretch, hold 20-30 sec, kneel and lean forward.
• Pigeon pose, hold 20-30 sec, stretch glutes and hips.
• Foam roll quads, hamstrings, glutes, calves, 5-10 minutes. https://strong.app.link/Pya678OghNb

Thursday: Push Thursday 19 September 2024 at 6:59 am

Chest Press (Machine) Set 1: 60 kg × 12 Set 2: 60 kg × 12 Set 3: 60 kg × 8 Set 4: 60 kg × 8 Set 5: 45 kg × 6 [Drop Set]

Shoulder Press (Machine) Set 1: 37.5 kg × 8 Set 2: 37.5 kg × 8 Set 3: 37.5 kg × 8 Set 4: 37.5 kg × 4

Fly cable Set 1: 12.5 kg × 5 Set 2: 10 kg × 8 Set 3: 10 kg × 8

Tricep Pushdown Set 1: 20 kg × 14 Set 2: 20 kg × 10 Set 3: 20 kg × 9 Set 4: 15 kg × 5 [Drop Set]

Tricep extension (cable) Set 1: 17.5 kg × 11 Set 2: 17.5 kg × 9 Set 3: 17.5 kg × 9

Lateral raise cable Set 1: 7.5 kg × 4 Set 2: 5 kg × 12 Set 3: 5 kg × 12 Set 4: 5 kg × 5 Set 5: 2.5 kg × 6 [Drop Set]

Side Plank Set 1: 0:45 Set 2: 0:45 Set 3: 0:45

Push Up Set 1: 13 reps Set 2: 7 reps Set 3: 5 reps

Workout Notes: . https://strong.app.link/prg6mEPghNb

Friday: Pull Friday 20 September 2024 at 7:05 am

Lat Pulldown - Wide Grip (Cable) Set 1: 30 kg × 8 [Warm-up] Set 2: 45 kg × 4 [Warm-up] Set 3: 63.75 kg × 10 Set 4: 63.75 kg × 10 Set 5: 63.75 kg × 8 Set 6: 83.75 kg × 8

Seated Row (Custom) Set 1: 30 kg × 8 [Drop Set] Set 2: 55.25 kg × 10 Set 3: 55.25 kg × 10 Set 4: 60 kg × 10 Set 5: 60 kg × 10

Chin Up Set 1: 5 reps Set 2: 5 reps Set 3: 5 reps Set 4: 5 reps Set 5: 5 reps

Notes: Normally do first in workout

Face Pull (Cable) Set 1: 32.5 kg × 15 Set 2: 32.5 kg × 15 Set 3: 32.5 kg × 15

Bicep rope pull cable Set 1: 20 kg × 14 Set 2: 20 kg × 13 Set 3: 20 kg × 11

Bicep curls (cable) Set 1: 12.5 kg × 5 Set 2: 10 kg × 8 Set 3: 10 kg × 7

Plank Set 1: 1:00 Set 2: 1:00

Workout Notes: . https://strong.app.link/SJHWngQghNb

Monday: Push Monday 23 September 2024 at 5:46 am

Incline Bench Press (Barbell) Set 1: 50 kg × 8 [Warm-up] Set 2: 50 kg × 4 [Warm-up] Set 3: 70 kg × 6 Set 4: 70 kg × 6 Set 5: 70 kg × 5 Set 6: 70 kg × 3 Set 7: 50 kg × 7 [Drop Set]

Bench Press (Dumbbell) Set 1: 10 kg × 8 [Warm-up] Set 2: 16 kg × 4 [Warm-up] Set 3: 24 kg × 10 Set 4: 24 kg × 10 Set 5: 24 kg × 8 Set 6: 24 kg × 8 Set 7: 16 kg × 5 [Drop Set]

Seated Overhead Press (Dumbbell) Set 1: 20 kg × 8 Set 2: 20 kg × 8 Set 3: 20 kg × 7 Set 4: 20 kg × 5 Set 5: 14 kg × 8 [Drop Set]

Lateral raise cable Set 1: 5 kg × 13 Set 2: 5 kg × 13 Set 3: 5 kg × 12

Chest Dip (Assisted) Set 1: −10 kg × 10 Set 2: −10 kg × 10 Set 3: −10 kg × 8

Tricep extension (cable) Set 1: 17.5 kg × 14 Set 2: 17.5 kg × 12 Set 3: 17.5 kg × 12

Hanging Leg Raise Set 1: 17 reps Set 2: 12 reps Set 3: 5 reps

Workout Notes: . https://strong.app.link/5SOXSRQghNb

Tuesday: Pull Tuesday 24 September 2024 at 5:43 am

Deadlift (Barbell) Set 1: 25 kg × 8 [Warm-up] Set 2: 45 kg × 4 [Warm-up] Set 3: 55 kg × 6 @ 8.5 Set 4: 55 kg × 6 @ 8.5 Set 5: 55 kg × 6 @ 8.5 Set 6: 55 kg × 6 @ 9

Notes: Tried 60 but felt too heavy and dangerous. Not ready

Pull Up Set 1: 8 reps @ 9 Set 2: 7 reps @ 9 Set 3: 6 reps @ 9.5 Set 4: 5 reps @ 9.5

Bent Over Row (Barbell) Set 1: 20 kg × 8 [Warm-up] Set 2: 35 kg × 4 [Warm-up] Set 3: 50 kg × 10 @ 8.5 Set 4: 50 kg × 10 @ 8.5 Set 5: 50 kg × 10 @ 8.5 Set 6: 50 kg × 10 @ 8.5

T Bar Row Set 1: 35 kg × 7 @ 9.5 Set 2: 30 kg × 9 @ 8.5 Set 3: 30 kg × 9 @ 8.5

Bent Over Lateral Raise Set 1: 12 kg × 10 Set 2: 12 kg × 10 Set 3: 12 kg × 10

Bicep Curl (Dumbbell) Set 1: 14 kg × 10 Set 2: 14 kg × 11 Set 3: 14 kg × 11

Hammer Curl (Dumbbell) Set 1: 14 kg × 6 @ 9 Set 2: 12 kg × 9 @ 9 Set 3: 12 kg × 8 @ 9

Notes: Hard after big bicep curls just before

Cable Twist Set 1: 15 kg × 12 @ 8.5 Set 2: 15 kg × 12 @ 8.5 Set 3: 15 kg × 12 @ 8.5 https://strong.app.link/8q39l0CghNb

Wednesday: Legs Wednesday 25 September 2024 at 5:43 am

Squat (Barbell) Set 1: 25 kg × 8 [Warm-up] Set 2: 45 kg × 4 [Warm-up] Set 3: 65 kg × 6 Set 4: 65 kg × 6 Set 5: 65 kg × 6 Set 6: 65 kg × 6 Set 7: 65 kg × 6

Seated Leg Press (Machine) Set 1: 40 kg × 8 [Warm-up] Set 2: 55 kg × 4 [Warm-up] Set 3: 80 kg × 12 Set 4: 80 kg × 12 Set 5: 80 kg × 8 Set 6: 80 kg × 12

Notes: Felt really good on glutes

Romanian Deadlift (Dumbbell) Set 1: 28 kg × 11 Set 2: 28 kg × 11 Set 3: 28 kg × 11 Set 4: 28 kg × 11

Lunge (Dumbbell) Set 1: 10 kg × 12 Set 2: 10 kg × 12 Set 3: 10 kg × 11

Seated Leg Curl (Machine) Set 1: 35 kg × 13 Set 2: 35 kg × 12 Set 3: 35 kg × 12

Calf Press on Seated Leg Press Set 1: 40 kg × 16 Set 2: 40 kg × 17 Set 3: 40 kg × 15 Set 4: 40 kg × 15

Plank Set 1: 1:05 Set 2: 1:05 Set 3: 0:45

Workout Notes: This workout was 10 mins too long https://strong.app.link/6WprERRghNb

Thursday: Push Thursday 26 September 2024 at 5:42 am

Bench Press (Smith Machine) Set 1: 40 kg × 8 [Warm-up] Set 2: 55 kg × 4 [Warm-up] Set 3: 80 kg × 8 Set 4: 80 kg × 8 Set 5: 80 kg × 8 Set 6: 80 kg × 8

Incline Bench Press (Dumbells) Set 1: 14 kg × 8 [Warm-up] Set 2: 18 kg × 4 [Warm-up] Set 3: 26 kg × 11 Set 4: 26 kg × 9 Set 5: 26 kg × 8 Set 6: 26 kg × 6

Seated Overhead Press (Dumbbell) Set 1: 22 kg × 6 Set 2: 20 kg × 9 Set 3: 20 kg × 6 Set 4: 20 kg × 7

Notes: Hard after big bench pressing beforehand

Pec deck Set 1: 50 kg × 10 Set 2: 50 kg × 11 Set 3: 50 kg × 7

Lateral raise cable Set 1: 5 kg × 14 Set 2: 5 kg × 7 Set 3: 3.75 kg × 10 Set 4: 3.75 kg × 11

Notes: Hate that I had a significant decline in volume for this one

Tricep Pushdown Set 1: 20 kg × 15 Set 2: 20 kg × 10 Set 3: 15 kg × 12

Tricep extension (cable) Set 1: 20 kg × 5 Set 2: 15 kg × 12 Set 3: 15 kg × 8

Hanging Leg Raise Set 1: 18 reps Set 2: 13 reps Set 3: 7 reps

Workout Notes: . https://strong.app.link/HxseknzghNb

Friday: Pull Friday 27 September 2024 at 5:42 am

Chin Up Set 1: 7 reps Set 2: 7 reps Set 3: 6 reps Set 4: 6 reps

T Bar Row Set 1: 15 kg × 8 [Warm-up] Set 2: 25 kg × 4 [Warm-up] Set 3: 35 kg × 6 Set 4: 30 kg × 10 Set 5: 30 kg × 8 Set 6: 20 kg × 5 [Drop Set]

Lat Pulldown - Wide Grip (Cable) Set 1: 25 kg × 8 [Warm-up] Set 2: 40 kg × 4 [Warm-up] Set 3: 60 kg × 12 Set 4: 60 kg × 10 Set 5: 60 kg × 8 Set 6: 50 kg × 11 Set 7: 40 kg × 5 [Drop Set]

Bent Over Lateral Raise Set 1: 12 kg × 11 Set 2: 12 kg × 5 Set 3: 8 kg × 12 Set 4: 8 kg × 12

Preacher Curl (Barbell) Set 1: 20 kg × 11 Set 2: 20 kg × 10 Set 3: 20 kg × 10

Concentration Curl (Dumbbell) Set 1: 8 kg × 14 Set 2: 8 kg × 14 Set 3: 8 kg × 14

Plank Set 1: 1:10 Set 2: 1:10 Set 3: 0:50

Workout Notes: . https://strong.app.link/6g76EamghNb