LEGS 3
Wednesday, Jul 31, 2024 at 4:57pm
Wearing a 10kg weight vest
Walking Lunge
“Mostly unbroken”
Set 1: 100 reps
Stair Machine
“No holding handles. KM is total steps”
Set 1: 1707km - 25min
@hevyapp
8 Likes
Got some DOMs today. The weighted stair master was a motherfucker on the legs, abs and traps
2 Likes
Run 1 (cycle 1)
Warm up
Cooper test (12 minute max distance run)
3.12km
Estimated VO2 max age adjusted 58
6 Likes
Also took some measurements for Menno Henselmans lean mass calculator for a laugh.
As predicted, room to grow in arms and chest
Neck, forearms and quads “overdeveloped” 
6 Likes
PUSH 2
Friday, Aug 02, 2024 at 10:24am
Incline Bench Press (Dumbbell)
“Lower to outside of delts”
Set 1: 27.5 kg x 14
Set 2: 27.5 kg x 12
Set 3: 27.5 kg x 9
Set 4: 22.5 kg x 9
Iso-Lateral Chest Press (Machine)
“Hold in close, bigger stretch and longer ROM”
Set 1: 30 kg x 15
Set 2: 25 kg x 12
Set 3: 20 kg x 15
Overhead Press (Smith Machine)
Set 1: 30 kg x 8
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Lateral Raise (Machine)
Set 1: 15 kg x 17
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Upright Row (Barbell)
Set 1: 22.5 kg x 12
Set 2: 22.5 kg x 10
Set 3: 22.5 kg x 12
Triceps Extension (Cable)
“Deep stretch overhead”
Set 1: 15 kg x 23
Set 2: 15 kg x 15
Set 3: 15 kg x 13
Working on these underdeveloped chest and triceps
9 Likes
Looking awesome dude. Delts and traps looking huge…what’s your bodyweight?
1 Like
Thanks man, about 183lb
1 Like
Fixed that for you
2 Likes
1 Like
Day 6 - Rest day
2 Likes
Pull 3
40 minute EMOM + 10kg weight vest
Odds - 5 strict pull up
Evens - 40m farmers carry w 20kg KBs
Did the Job, was able to keep excellent form on all reps/carries but still challenge the muscles over the duration
9 Likes
LEGS 1
Monday, Aug 05, 2024 at 4:25pm
trap bar jumps (subbed for 2x16kg KBs)
“8x3”
Set 1: 32 kg x 3
Set 2: 32 kg x 3
Set 3: 32 kg x 3
Set 4: 32 kg x 3
Set 5: 32 kg x 3
Set 6: 32 kg x 3
Set 7: 32 kg x 3
Set 8: 32 kg x 3
Squat (Barbell)
Set 1: 180 kg x 3
Set 2: 180 kg x 3
Set 3: 180 kg x 3
Set 4: 180 kg x 3
Set 5: 180 kg x 3
Front Squat
Set 1: 80 kg x 8
Set 2: 90 kg x 8
Set 3: 90 kg x 8
Set 4: 90 kg x 8
Romanian Deadlift (Barbell)
Set 1: 100 kg x 8
Set 2: 120 kg x 8
Set 3: 120 kg x 8
Set 4: 120 kg x 8
Ab Wheel
10/15 squats felt perfect, a couple misgrooved with weight too far over forefoot but nothing I couldn’t correct mid set
7 Likes
RUN 2
10 min warm up
35 minute slight above lactate threshold
5 min cool down
5 Likes
PUSH 3
Wednesday, Aug 07, 2024 at 3:13pm
40 minute EMOM
Alternate between pushups and static holds
Push Up
“TRX pushups”
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 12 reps
Set 7: 12 reps
Set 8: 12 reps
Set 9: 12 reps
Set 10: 12 reps
Set 11: 12 reps
Set 12: 12 reps
Set 13: 12 reps
Set 14: 12 reps
Set 15: 12 reps
Set 16: 12 reps
Set 17: 12 reps
Set 18: 12 reps
Set 19: 12 reps
Set 20: 12 reps
Lateral Raise (Dumbbell)
“Standing static hold (reps is seconds)”
Set 1: 4 kg x 20
Set 2: 4 kg x 20
Set 3: 4 kg x 20
Set 4: 4 kg x 20
Set 5: 4 kg x 20
Set 6: 4 kg x 20
Set 7: 4 kg x 20
Set 8: 4 kg x 20
Set 9: 4 kg x 20
Set 10: 4 kg x 20
Set 11: 4 kg x 20
Set 12: 4 kg x 20
Set 13: 4 kg x 20
Set 14: 4 kg x 20
Set 15: 4 kg x 20
Set 16: 4 kg x 20
Set 17: 4 kg x 20
Set 18: 4 kg x 20
Set 19: 4 kg x 20
Set 20: 4 kg x 20
6 Likes
PULL 1
Thursday, Aug 08, 2024 at 10:56am
Power Snatch
Set 1: 40 kg x 3
Set 2: 40 kg x 3
Set 3: 40 kg x 3
Set 4: 40 kg x 3
Set 5: 40 kg x 3
Set 6: 40 kg x 3
Set 7: 40 kg x 3
Set 8: 40 kg x 3
Deadlift (Barbell)
Set 1: 160 kg x 3
Set 2: 160 kg x 3
Set 3: 160 kg x 3
Set 4: 160 kg x 3
Set 5: 160 kg x 3
Bent Over Row (Barbell)
“Elevated on a step”
Set 1: 80 kg x 8
Set 2: 80 kg x 8
Set 3: 80 kg x 8
Set 4: 80 kg x 8
Deadball Carry
4x40m w 65kg ball
8 Likes
Strangely enough I have Ab DOMs from holding the pushup position on the TRX
2 Likes
Day 6 is rest day
Might try some functional range conditioning later
3 Likes
I did indeed try some FRC. It was cool.
3 Likes
LEGS 2
Saturday, Aug 10, 2024 at 4:11pm
Bulgarian Split Squat
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 50 kg x 10
Hack Squat (Machine)
Set 1: 87.3 kg x 10
Set 2: 107.3 kg x 10
Set 3: 127.3 kg x 10
Nordic Hamstrings Curls
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Romanian Deadlift (Barbell)
Set 1: 60 kg x 12
Set 2: 60 kg x 12
Set 3: 60 kg x 12
Lying Leg Curl (Machine)
Set 1: 60 kg x 10
Set 2: 67 kg x 9
Set 3: 60 kg x 10
Calf Extension (Machine)
Set 1: 85 kg x 16
Set 2: 85 kg x 13
Set 3: 85 kg x 14
Side Bend (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Lots of time under tension. Bullshit
7 Likes
CONDITIONING 3
Keep HR in aerobic zone
20 min run
20 min row
20 min ride
Legs felt nice and loose after this post hypertrophy butchery
8 Likes