Strongest Guy on my Block 4

Training Over 35 Lifter
3109

Ruck with 40# back pack. That extra 10# makes a difference.

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3110

Deload week

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3111

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Treadmill walk no ruck. Foot a little sore

3112

Deload WalkOn Shoulder
Friday, March 29, 2024 at 07:51

Arnold Press (Dumbbell)
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Hammer Curl (Dumbbell)
Set 1: 12 lb × 10
Set 2: 12 lb × 10
Set 3: 12 lb × 10

Bent Over One Arm Row (Dumbbell)
Set 1: 25 lb × 20
Set 2: 25 lb × 20
Set 3: 25 lb × 20

Plank
Set 1: 0:50
Set 2: 0:50
Set 3: 0:50
Set 4: 0:50
Set 5: 0:50
Set 6: 0:50
Set 7: 0:50
Set 8: 0:50
Set 9: 0:50
Set 10: 0:50

Rowing (Machine)
Set 1: 1.85 mi | 15:00

Workout Notes: Tempo 4:1:2
https://strong.app.link/XpDYtiDumIb

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3113

First 1.4 miles walking dog then Rucked the remaining 3 with 40# back pack.

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3114

Ruck with 25# backpack.

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3115

Arnold Day 1
Monday, April 1, 2024 at 06:03

Bench Press (Dumbbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15
Set 4: 50 lb × 13

Chest Fly (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15

Lateral Raise (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 20 lb × 15

Reverse Fly (Dumbbell)
Set 1: 15 lb × 15
Set 2: 12 lb × 15
Set 3: 12 lb × 15
Set 4: 12 lb × 15

Plank
Set 1: 0:50
Set 2: 0:50

Workout Notes: TUT 4:1:1
Strong - Workout Tracker & Gym Log

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3116

Ruck with 40# backpack

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3117

Arnold Day 2
Tuesday, April 2, 2024 at 06:10

Lunge (Dumbbell)
Set 1: 35 lb × 30
Set 2: 35 lb × 30
Set 3: 35 lb × 24

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15

Bicep Curl (Dumbbell)
Set 1: 25 lb × 30
Set 2: 25 lb × 30
Set 3: 25 lb × 30
Set 4: 20 lb × 30

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lb × 40
Set 2: 50 lb × 40
Set 3: 50 lb × 40

Workout Notes: TUT 4:1:1
Strong - Workout Tracker & Gym Log

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3118

Ruck with 40# backpack. Starting to get warm.

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3119

Arnold Day 3
Wednesday, April 3, 2024 at 06:03

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Set 4: 50 lb × 15

Skullcrusher (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 12
Set 4: 20 lb × 12

Upright Row (Barbell)
Set 1: 50 lb × 20
Set 2: 50 lb × 20
Set 3: 50 lb × 20

Behind The Neck Press
Set 1: 65 lb × 15
Set 2: 65 lb × 15
Set 3: 65 lb × 15
Set 4: 65 lb × 12

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps

Workout Notes: TUT 4:1:1
Strong - Workout Tracker & Gym Log

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3120

Ruck with 40# backpack

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3121

Arnold Day 4
Thursday, April 4, 2024 at 06:03

Squat (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 135 lb × 15
Set 4: 135 lb × 15

Good Morning (Barbell)
Set 1: 95 lb × 15
Set 2: 95 lb × 15
Set 3: 95 lb × 15

Incline Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 20 lb × 15

T Bar Row
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15
Set 4: 90 lb × 15

Workout Notes: TUT 4:1:1
Strong - Workout Tracker & Gym Log

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3122

Ruck with 30# backpack

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3123

Arnold Day 5
Friday, April 5, 2024 at 06:08

Push Up (Rings)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Set 4: 10 reps

Chest Dip (Assisted)
Set 1: 11 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Lateral Raise (Cable)
Set 1: 35 lb × 40
Set 2: 35 lb × 40
Set 3: 35 lb × 40

Upright Row (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 20 lb × 20

Slant Board Sit-Ups
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 12 reps
Set 7: 12 reps
Set 8: 12 reps
Set 9: 12 reps
Set 10: 12 reps

Workout Notes: TUT 4:1:1
Strong - Workout Tracker & Gym Log

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3124

Ruck with 40# backpack

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3125

Ruck with 25# backpack

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3126

Arnold Day 1
Monday, April 8, 2024 at 06:00

Bench Press (Dumbbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15
Set 4: 60 lb × 10

Chest Fly (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15

Lateral Raise (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 20 lb × 15

Reverse Fly (Dumbbell)
Set 1: 15 lb × 15
Set 2: 12 lb × 15
Set 3: 12 lb × 15
Set 4: 12 lb × 15

Plank
Set 1: 0:50
Set 2: 0:50
Set 3: 0:50
Set 4: 0:50
Set 5: 0:50
Set 6: 0:50
Set 7: 0:50
Set 8: 0:50
Set 9: 0:50
Set 10: 0:50

Workout Notes: TUT 4:1:1
Strong - Workout Tracker & Gym Log

3127

Ruck with 40# backpack

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3128

Arnold Day 2
Tuesday, April 9, 2024 at 05:58

Lunge (Dumbbell)
Set 1: 35 lb × 30
Set 2: 35 lb × 30
Set 3: 35 lb × 30

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15

Bicep Curl (Barbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Set 4: 50 lb × 13

Bent Over Row (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 135 lb × 12

Workout Notes: TUT 4:1:1
Strong - Workout Tracker & Gym Log

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