Strongest Guy on my Block 4

Derek542 · July 24, 2025, 12:43am

Popeye Arms Day 3
Wednesday, July 23, 2025 at 18:22

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

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

Bicep Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 20 lb × 15
Set 4: 20 lb × 15

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Upright Row (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 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: All reps done with TUT 4:1:1
https://link.strong.app/xyonkxfb

Derek542 · July 24, 2025, 12:26pm

Happy Thursday! Getting my sweat on 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 · July 24, 2025, 11:56pm

Popeye Arms Day 4
Thursday, July 24, 2025 at 17:28

Belted Squat
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15

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

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

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps
https://link.strong.app/misobsbn

Derek542 · July 25, 2025, 3:50pm

Happy Friday! Getting my sweat on 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 · July 25, 2025, 11:55pm

Popeye Arms Day 5
Friday, July 25, 2025 at 17:15

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

Triceps Pushdown (Cable - Straight Bar)
Set 1: 50 lb × 20
Set 2: 50 lb × 20
Set 3: 50 lb × 20
Set 4: 50 lb × 20

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

Triceps Extension (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 15

Lateral Raise (Cable)
Set 1: 35 lb × 40
Set 2: 35 lb × 40
Set 3: 35 lb × 40
Set 4: 35 lb × 40

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

Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/uvkhkgmv

Derek542 · July 28, 2025, 12:37pm

Happy Monday! Getting my sweat on 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 · July 28, 2025, 11:59pm

Popeye Arms Day 1
Monday, July 28, 2025 at 16:48

Bicep Curl (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 15

Skullcrusher (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 15

Bicep Laying DB Curl
Set 1: 20 lb × 13
Set 2: 20 lb × 13
Set 3: 20 lb × 13
Set 4: 20 lb × 13

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: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15

Plank
Set 1: 0:55
Set 2: 0:55
Set 3: 0:55
Set 4: 0:55
Set 5: 0:55
Set 6: 0:55
Set 7: 0:55
Set 8: 0:55
Set 9: 0:55
Set 10: 1:00
Set 11: 1:00
Set 12: 1:00

Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/rmermkjb

Derek542 · July 29, 2025, 12:43pm

Happy Tuesday! Getting my sweat on 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 · July 29, 2025, 11:28pm

Popeye Arms Day 2
Tuesday, July 29, 2025 at 17:26

Lunge (Dumbbell)
Set 1: 40 lb × 30
Set 2: 40 lb × 30
Set 3: 40 lb × 30

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

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

Notes: 20 percent incline

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/pryhsrnf

Derek542 · July 30, 2025, 12:54pm

Happy Wednesday! Getting my sweat on 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 · July 31, 2025, 12:08am

Popeye Arms Day 3
Wednesday, July 30, 2025 at 16:50

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

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

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

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Upright Row (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 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: All reps done with TUT 4:1:1
https://link.strong.app/leysytty

Derek542 · July 31, 2025, 12:17pm

Happy Thursday! Getting my sweat on 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 · July 31, 2025, 11:12pm

Popeye Arms Day 4
Thursday, July 31, 2025 at 17:04

Belted Squat
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15

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

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

Pull Up
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
https://link.strong.app/emwshcvw

Derek542 · August 1, 2025, 12:34pm

Happy Friday! Getting my sweat on 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 · August 11, 2025, 12:53pm

Happy Monday! Getting my sweat on 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 · August 12, 2025, 12:55am

Popeye Arms Day 1
Monday, August 11, 2025 at 18:25

Bicep Curl (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 15

Skullcrusher (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15
Set 4: 70 lb × 15

Bicep Laying DB Curl
Set 1: 20 lb × 12
Set 2: 20 lb × 12
Set 3: 20 lb × 12
Set 4: 20 lb × 12

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: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15

Plank
Set 1: 0:55
Set 2: 0:55
Set 3: 0:55
Set 4: 0:55
Set 5: 0:55
Set 6: 0:55
Set 7: 0:55
Set 8: 0:55
Set 9: 0:55
Set 10: 1:00
Set 11: 1:00
Set 12: 1:00

Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/hjpnsypr

Derek542 · August 12, 2025, 2:45pm

Happy Tuesday! Starting the day strong at @hotworxatascocitalakehouston @klarityhealth @revive_vitality @1stphorm Fueling up with my favorite quality protein 1st Phorm | The Foundation of High Performance Nutrition #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

Derek542 · August 13, 2025, 12:52am

Popeye Arms Day 2
Tuesday, August 12, 2025 at 18:05

Lunge (Dumbbell)
Set 1: 40 lb × 30
Set 2: 40 lb × 30
Set 3: 40 lb × 30

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

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

Notes: 20 percent incline

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/uqkjfdtf

Derek542 · August 13, 2025, 3:24pm

Midweek grind! Getting it done at @hotworxatascocitalakehouston @klarityhealth @revive_vitality @1stphorm Recovery never tasted so good Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

Derek542 · August 13, 2025, 10:41pm

Popeye Arms Day 3
Wednesday, August 13, 2025 at 16:49

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

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

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

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Upright Row (Barbell)
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 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
Set 11: 10 reps

Workout Notes: All reps done with TUT 4:1:1
https://link.strong.app/xzzamucm

Topic		Replies	Views
Strongest Guy on My Block III Over 35 Lifter	1123	68225	January 16, 2012
5/3/1 & Rowing Training Logs	19	4688	February 5, 2014
Any help appreciated, getting back on the wagon Training Logs	117	8564	September 18, 2011
JLD2k3's 5-3-1 Training Logs	371	23234	May 13, 2010
My Excuse to Eat Log Over 35 Lifter	83	9316	March 27, 2010

Strongest Guy on my Block 4

Related topics