Strongest Guy on my Block 4

Popeye Arms Day 2
Tuesday, September 16, 2025 at 15:55

Lunge (Dumbbell)
Set 1: 45 lb × 30
Set 2: 45 lb × 30
Set 3: 45 lb × 30

Romanian Deadlift (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15

Bench Press (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15

Notes: 20 percent incline

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps

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

2 Likes

Happy Wednesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) 1st Phorm Buy Local Market Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

1 Like

Popeye Arms Day 3
Wednesday, September 17, 2025 at 16:35

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: 20 lb × 15
Set 2: 20 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
Set 11: 10 reps

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

2 Likes

Popeye Arms Day 4
Thursday, September 18, 2025 at 16:43

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: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15

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

2 Likes

Happy Friday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC 1st Phorm Buy Local Market Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

1 Like

Popeye Arms Day 5
Friday, September 19, 2025 at 16:03

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

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
Set 11: +20 lb × 15
Set 12: +20 lb × 15

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

2 Likes

Saturday morning Ruck with 30# backpack. Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market Revive Vitality, PLLC 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

1 Like

Happy Monday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Revive Vitality, PLLC 1st Phorm Buy Local Market Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

Happy Tuesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market 1st Phorm Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

1 Like

Happy Wednesday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market 1st Phorm Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

1 Like

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

2 Likes

Happy Friday! Getting it started at Hotworx Atascocita (Atascocita, TX - Lake Houston) Buy Local Market 1st Phorm Revive Vitality, PLLC Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphorm

2 Likes

Quadzilla Day 1
Monday, September 29, 2025 at 16:05

Bulgarian Split Squat
Set 1: 40 lb × 30
Set 2: 30 lb × 30
Set 3: 30 lb × 30

Romanian Deadlift (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15

Standing Calf Raise (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 135 lb × 15
Set 4: 135 lb × 15

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

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

1 Like

Nope, nope, nope

Happy Tuesday! Getting it started 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

1 Like

Quadzilla Day 2
Tuesday, September 30, 2025 at 16:16

Bench Press (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15

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

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: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15
Set 4: 100 lb × 12

Plank
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
Set 11: 1:00
Set 12: 1:00

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

2 Likes

Happy Wednesday! Getting it started 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

Quadzilla Day 3
Wednesday, October 1, 2025 at 16:12

Lunge (Dumbbell)
Set 1: 45 lb × 30
Set 2: 45 lb × 30
Set 3: 45 lb × 30
Set 4: 45 lb × 30

Deficit Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10

Standing Calf Raise (Dumbbell)
Set 1: 50 lb × 30
Set 2: 50 lb × 30
Set 3: 50 lb × 30
Set 4: 50 lb × 30
Set 5: 50 lb × 30

Upright Row (Dumbbell)
Set 1: 30 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15
Set 4: 30 lb × 15

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

2 Likes

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

1 Like

Happy Friday! Getting it started at Hotworx Atascocita Buy Local Market Revive Vitality, PLLC 1st Phorm Great tasting quality Protein here Phormula-1 | Whey Protein Isolate – 1st Phorm #revivevitalitynow #cmdwellness #semaglutide #hrt #1stphormy