Strongest Guy on my Block 4

[Derek542]

Arnold Day 1
Monday, May 6, 2024 at 06:03

Bench Press (Dumbbell)
Set 1: 60 lb × 16
Set 2: 60 lb × 16
Set 3: 60 lb × 15
Set 4: 60 lb × 15

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: 25 lb × 15

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Arnold Day 2
Tuesday, May 7, 2024 at 06:09

Lunge (Dumbbell)
Set 1: 40 lb × 32
Set 2: 40 lb × 32
Set 3: 40 lb × 32

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 16
Set 2: 50 lb × 16
Set 3: 50 lb × 16

Bicep Curl (Barbell)
Set 1: 50 lb × 16
Set 2: 50 lb × 16
Set 3: 50 lb × 16
Set 4: 50 lb × 15

Bent Over Row (Dumbbell)
Set 1: 40 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Arnold Day 3
Wednesday, May 8, 2024 at 05:58

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 × 15

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Arnold Day 4
Thursday, May 9, 2024 at 06:01

Incline Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15

T Bar Row
Set 1: 90 lb × 18
Set 2: 90 lb × 18
Set 3: 90 lb × 18

Squat (Barbell)
Set 1: 155 lb × 15
Set 2: 155 lb × 15
Set 3: 155 lb × 15
Set 4: 155 lb × 15

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

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Arnold Day 5
Friday, May 10, 2024 at 06:05

Push Up (Rings)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 15 reps

Chest Dip (Assisted)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 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: 25 lb × 15

Slant Board Sit-Ups
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Set 5: 15 reps
Set 6: 15 reps
Set 7: 15 reps
Set 8: 15 reps
Set 9: 15 reps
Set 10: 15 reps

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Ruck with 25# backpack

[Derek542]

Arnold Day 1
Monday, May 13, 2024 at 05:58

Bench Press (Dumbbell)
Set 1: 60 lb × 16
Set 2: 60 lb × 16
Set 3: 60 lb × 15
Set 4: 60 lb × 15

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: 25 lb × 15

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Arnold Day 2
Tuesday, May 14, 2024 at 05:56

Lunge (Dumbbell)
Set 1: 40 lb × 34
Set 2: 40 lb × 34
Set 3: 40 lb × 34

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 16
Set 2: 50 lb × 16
Set 3: 50 lb × 16

Bicep Curl (Barbell)
Set 1: 50 lb × 16
Set 2: 50 lb × 16
Set 3: 50 lb × 16
Set 4: 50 lb × 15

Bent Over Row (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Arnold Day 3
Wednesday, May 15, 2024 at 05:57

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: 25 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 × 15

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

[Derek542]

Arnold Day 4
Thursday, May 16, 2024 at 06:09

Incline Curl (Dumbbell)
Set 1: 25 lb × 16
Set 2: 25 lb × 16
Set 3: 25 lb × 16
Set 4: 25 lb × 16

T Bar Row
Set 1: 90 lb × 18
Set 2: 90 lb × 18
Set 3: 90 lb × 18

Squat (Barbell)
Set 1: 155 lb × 15
Set 2: 155 lb × 15
Set 3: 155 lb × 15
Set 4: 155 lb × 15

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

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

[Derek542]

Ruck with 30# backpack

[Derek542]

Arnold Day 5
Friday, May 17, 2024 at 06:03

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

Chest Dip (Assisted)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 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: 25 lb × 15

Slant Board Sit-Ups
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Set 5: 15 reps
Set 6: 15 reps
Set 7: 15 reps
Set 8: 15 reps
Set 9: 15 reps
Set 10: 15 reps

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

[Derek542]

Ruck with 25# backpack