Ruck with 25# backpack deload week
1 Like
Deload Day 5 Shoulder
Friday, June 28, 2024 at 06:11
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
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: Tempo 4:1:2
Strong - Workout Tracker & Gym Log
1 Like
Bro Back Day 1
Monday, July 1, 2024 at 05:59
Bicep Curl (Barbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 16
Set 4: 60 lb × 15
Bicep Laying DB Curl
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
T Bar Row
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15
Set 4: 90 lb × 11
Lateral Raise (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 20 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: All reps done with TUT 4:1:1
Strong - Workout Tracker & Gym Log
2 Likes
Bro Back Day 1
Monday, July 1, 2024 at 05:59
Bicep Curl (Barbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 16
Set 4: 60 lb × 15
Bicep Laying DB Curl
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
T Bar Row
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15
Set 4: 90 lb × 11
Lateral Raise (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 20 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: All reps done with TUT 4:1:1
Strong - Workout Tracker & Gym Log
1 Like
Bro Back Day 2
Tuesday, July 2, 2024 at 06:03
Lunge (Dumbbell)
Set 1: 40 lb × 36
Set 2: 40 lb × 36
Set 3: 40 lb × 36
Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 16
Set 2: 50 lb × 16
Set 3: 50 lb × 16
Bench Press (Dumbbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Set 4: 60 lb × 8
Skullcrusher (Barbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 50 lb × 15
Workout Notes: All reps done with TUT 4:1:1
Strong - Workout Tracker & Gym Log
1 Like
Bro Back Day 3
Wednesday, July 3, 2024 at 06:02
Incline Curl (Dumbbell)
Set 1: 25 lb × 16
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Bent Over Row (Dumbbell)
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Upright Row (Barbell)
Set 1: 50 lb × 20
Set 2: 50 lb × 20
Set 3: 50 lb × 20
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 reps done with TUT 4:1:1
Strong - Workout Tracker & Gym Log
1 Like
At this time will only be in Texas but the future is just more work away.
1 Like
Bro Back Day 4
Thursday, July 4, 2024 at 07:27
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
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 10
Set 4: 50 lb × 10
Chest Dip (Assisted)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Workout Notes: All reps done with TUT 4:1:1
Strong - Workout Tracker & Gym Log
1 Like
Bro Back Day 5
Friday, July 5, 2024 at 07:07
Bicep Curl (Dumbbell)
Set 1: 25 lb × 30
Set 2: 25 lb × 30
Set 3: 25 lb × 30
Set 4: 20 lb × 30
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Deficit Deadlift (Barbell)
Set 1: 95 lb × 15
Set 2: 95 lb × 15
Set 3: 95 lb × 15
Set 4: 95 lb × 15
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: All reps done with TUT 4:1:1
Strong - Workout Tracker & Gym Log
1 Like
Bro Back Day 1
Monday, July 8, 2024 at 07:48
Bicep Curl (Barbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15
Set 4: 60 lb × 15
Bicep Laying DB Curl
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
T Bar Row
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15
Set 4: 90 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
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: All reps done with TUT 4:1:1
https://strong.app.link/pYMYdeD93Kb
1 Like
Beryl? Is the worst of it past you?