Strongest Guy on my Block 4

[Derek542]

Arnold Day 1
Monday, June 17, 2024 at 06:02

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

Walked the puppy and Ruck with 30# backpack

[Derek542]

Arnold Day 2
Tuesday, June 18, 2024 at 06:06

Lunge (Dumbbell)
Set 1: 40 lb × 36
Set 2: 40 lb × 36
Set 3: 40 lb × 36

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 18
Set 2: 50 lb × 18
Set 3: 50 lb × 18

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

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]

Walk the puppy and Ruck with 30# backpack

[doogie]

My dogs are like me. None of us are making it 4.5 miles.

[Derek542]

Okay for clarification I walk Revi 1.3 miles drop her off grab my Ruck then walk the rest.

[Derek542]

Arnold Day 3
Wednesday, June 19, 2024 at 05:53

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]

Walk the puppy and Ruck with 30# backpack

[Derek542]

Arnold Day 4
Thursday, June 20, 2024 at 06:04

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: 65 lb × 15
Set 2: 65 lb × 15
Set 3: 65 lb × 15

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

[Derek542]

Walk the puppy then ruck with 30# backpack

[Derek542]

Arnold Day 5
Friday, June 21, 2024 at 06:01

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 Maya and 30# backpack

[Derek542]

Ruck with 25# backpack. Weight 202 down from 240 last Sept

[Derek542]

Deload Day 1 Chest
Monday, June 24, 2024 at 06:05

Bench Press (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Skullcrusher (Dumbbell)
Set 1: 10 lb × 10
Set 2: 10 lb × 10
Set 3: 10 lb × 10

Push Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

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: Tempo 4:1:2
Strong - Workout Tracker & Gym Log

[Derek542]

Ruck with 20# backpack Deload week

[Derek542]

Deload Cardio Day 2 & 3
Tuesday, June 25, 2024 at 06:29

Stretching
Set 1: 1:00
Set 2: 1:00
Set 3: 1:00
Set 4: 1:00
Set 5: 1:00
Set 6: 1:00
Set 7: 1:00
Set 8: 1:00
Set 9: 1:00
Set 10: 1:00

Rowing (Machine)
Set 1: 1.85 mi | 15:00
Strong - Workout Tracker & Gym Log

[Derek542]

Ruck with 20# backpack Deload week

[Derek542]

Deload Day 3 Legs
Wednesday, June 26, 2024 at 06:01

Lunge (Bodyweight)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Squat (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Romanian Deadlift (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10

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: All done still with Tempo 4:1:2
Strong - Workout Tracker & Gym Log

[Derek542]

Ruck with 20# back pack deload week

[Derek542]

Deload Cardio Day 2 & 4
Thursday, June 27, 2024 at 05:59

Stretching
Set 1: 1:00
Set 2: 1:00
Set 3: 1:00
Set 4: 1:00
Set 5: 1:00
Set 6: 1:00
Set 7: 1:00
Set 8: 1:00

Rowing (Machine)
Set 1: 1.85 mi | 15:00
Strong - Workout Tracker & Gym Log