Strongest Guy on my Block 4

[Derek542]

Monday night sweat at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here 1stphorm.com/products/phormula-1/?a_aid=Djhtimbs #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Deload Abs And Stretching
Wednesday, March 26, 2025 at 07:26

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

Slant Board Sit-Ups
Set 1: +20 lb × 15
Set 2: +20 lb × 15
Set 3: +20 lb × 15
Set 4: +20 lb × 15
Set 5: +20 lb × 15
Set 6: +20 lb × 15
Set 7: +20 lb × 15
Set 8: +20 lb × 15
Set 9: +20 lb × 15
Set 10: +20 lb × 15
Strong - Workout Tracker & Gym Log

[Derek542]

Wednesday Night Rucking with 30# backpack. Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here 1stphorm.com/products/phormula-1/?a_aid=Djhtimbs #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Deload Cardio Day 2 & 4
Thursday, March 27, 2025 at 08:06

Rowing (Machine)
Set 1: 2 mi | 16:00

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
Strong - Workout Tracker & Gym Log

[Derek542]

Deload Cardio Day 2 & 4
Friday, March 28, 2025 at 08:01

Rowing (Machine)
Set 1: 2 mi | 16:00

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
Strong - Workout Tracker & Gym Log

[Derek542]

Saturday morning sweat at Hotworx Atascocita Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here 1stphorm.com/products/phormula-1/?a_aid=Djhtimbs #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Arnold Day 1
Monday, March 31, 2025 at 07:04

Bench Press (Dumbbell)
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 10
Set 4: 60 lb × 12

Chest Fly (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 20 lb × 15

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

Reverse Fly (Dumbbell)
Set 1: 12 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

[Derek542]

Monday Night Sweat at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here 1stphorm.com/products/phormula-1/?a_aid=Djhtimbs #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Arnold Day 2
Tuesday, April 1, 2025 at 06:46

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

Romanian Deadlift (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15

Bicep Curl (Barbell)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 12

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]

Arnold Day 3
Wednesday, April 2, 2025 at 07:51

Incline Bench Press (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 50 lb × 15
Set 4: 40 lb × 15

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

Upright Row (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15

Behind The Neck Press
Set 1: 85 lb × 12
Set 2: 75 lb × 15
Set 3: 75 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, April 3, 2025 at 07:12

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: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15

Belted Squat
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15

Sumo Squat
Set 1: 62 lb × 15
Set 2: 62 lb × 15
Set 3: 62 lb × 15

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

[Derek542]

Thursday Night Sweat at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Arnold Day 5
Friday, April 4, 2025 at 07:35

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

Chest Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

Lateral Raise (Cable)
Set 1: 35 lb × 40
Set 2: 35 lb × 30
Set 3: 35 lb × 40

Upright Row (Dumbbell)
Set 1: 30 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15
Set 4: 30 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
Set 11: 15 reps
Set 12: 15 reps
Set 13: 15 reps
Set 14: 15 reps
Set 15: 15 reps

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

[Derek542]

Friday Night Sweat at Hotworx Atascocita Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Saturday morning sweat at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here 1stphorm.com/products/phormula-1/?a_aid=Djhtimbs #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Arnold Day 1
Monday, April 7, 2025 at 07:27

Bench Press (Dumbbell)
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 11
Set 4: 60 lb × 12

Chest Fly (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 20 lb × 15

Lateral Raise (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Set 5: 15 lb × 15

Reverse Fly (Dumbbell)
Set 1: 12 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
Set 11: 0:50

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

[Derek542]

Monday Night Sweat at Hotworx Atascocita Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here 1stphorm.com/products/phormula-1/?a_aid=Djhtimbs #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Arnold Day 2
Tuesday, April 8, 2025 at 08:14

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

Romanian Deadlift (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15

Bicep Curl (Barbell)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 12

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]

Tuesday Night Sweat at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC Buy Local Market 1st Phorm Great tasting quality Protein here 1stphorm.com/products/phormula-1/?a_aid=Djhtimbs #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

[Derek542]

Arnold Day 3
Wednesday, April 9, 2025 at 07:11

Incline Bench Press (Dumbbell)
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 50 lb × 15
Set 4: 40 lb × 15

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

Upright Row (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15

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