Yesterday Chest 1
- 4x8 bench w 85kg
- 3x15 incline machine w pushup weight
3a. Flat DB press 4x8 w 25kgs
3b. Accelerated pushups 4x10 for speed - Smart Burpees w band assistance 100 afap
Chest DOMS like crazy today
4 Likes
Shoulders 1
Push Press
Set 1: 40 kg x 8
Set 2: 40 kg x 8
Set 3: 40 kg x 8
Set 4: 40 kg x 8
Single Arm Landmine Press (Barbell)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
DB muscle clean and push press
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
IYT
Set 1: 3 kg x 9
Set 2: 3 kg x 9
Set 3: 3 kg x 9
Set 4: 3 kg x 9
Lateral Raise (Dumbbell)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 12
@hevyapp
7 Likes
Chest Dom’s like a bastard today. Those smart burpees were deceptively effective
3 Likes
Athletic day 1
Monday, Dec 09, 2024 at 7:43pm
landmine row-punch-catch
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 15 kg x 12
split squat jump with rotation
Set 1: 5 kg x 12
Set 2: 5 kg x 12
Set 3: 5 kg x 12
Set 4: 5 kg x 12
treadmill sprint
Set 1: 30s
Set 2: 30s
Set 3: 30s
Set 4: 30s
Set 5: 30s
Set 6: 30s
Set 7: 30s
Set 8: 30s
DB snatch to overhead lunge
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
Set 4: 8 kg x 12
single arm kneeling lat pull down with twist
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.5 kg x 15
@hevyapp
7 Likes
Parked a bit out of the city and ran a 2.4km to and from work at like an RPE 7
10:30ish each way
7 Likes
2.4km in and out of city again, easy pace
Back in the PM
Back 2
Friday, Dec 13, 2024 at 10:00pm
Deadlift (Trap bar) + band
Set 1: 100 kg x 7
Set 2: 100 kg x 7
Set 3: 100 kg x 7
Set 4: 100 kg x 7
Set 5: 100 kg x 7
Set 6: 100 kg x 7
Lat Pulldown - Close Grip (Cable)
Set 1: 61 kg x 15
Set 2: 61 kg x 15
Set 3: 61 kg x 15
Set 4: 61 kg x 15
chest supported db row (Single Arm)
Set 1: 22.5 kg x 15
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15
eccentric pull up drops
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
TRX trust falls (80 as fast as possible)
Set 1: 21 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 20 reps
Set 5: 19 reps
@hevyapp
8 Likes
Triceps 2
Sunday, Dec 15, 2024 at 12:09pm
Bench Press - Close Grip (Barbell)
Set 1: 52.5 kg x 15
Set 2: 52.5 kg x 15
Set 3: 52.5 kg x 15
Set 4: 52.5 kg x 15
reverse grip cable pushdown
Set 1: 35 kg x 15
Set 2: 35 kg x 15
Set 3: 35 kg x 15
Set 4: 35 kg x 15
banded corner throw
Set 1: 10 kg - 15s
Set 2: 10 kg - 15s
Set 3: 10 kg - 15s
Set 4: 10 kg - 15s
Triceps Extension (Suspension)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
prone banded press down
“Small band (not mini) seconds = reps”
Set 1: 15s
Set 2: 15s
Set 3: 15s
Set 4: 15s
@hevyapp
6 Likes
Legs 2
Monday, Dec 16, 2024 at 11:48am
DB front squat
Set 1: 14 kg x 30
Set 2: 14 kg x 15
Set 3: 14 kg x 15
split squat barbell
Set 1: 57.5 kg x 10
Set 2: 57.5 kg x 10
Set 3: 57.5 kg x 10
rear foot elevated overhead split squat
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
banded KB swing
“Red band (not mini)”
Set 1: 20 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15
Romanian Deadlift (Barbell)
Set 1: 57.5 kg x 12
Set 2: 57.5 kg x 12
Set 3: 57.5 kg x 12
barbell ankle hops
Set 1: 20 kg x 20
Set 2: 20 kg x 20
Set 3: 30 kg x 20
Set 4: 30 kg x 20
@hevyapp
7 Likes
Biceps 2
Tuesday, Dec 17, 2024 at 5:07pm
Bicep Curl (Dumbbell)
Set 1: 15 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12
Hammer Curl (Dumbbell)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12
seated one arm behind the head curl
Set 1: 12.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12
Bicep Curl (Suspension)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Bicep Curl (Barbell)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
deep squat DB curl
Set 1: 10 kg x 12
Set 2: 10 kg x 10
Set 3: 8 kg x 11
@hevyapp
Will do a light ruck with doggo tonight as well
8 Likes
Legs are still real sore 
not used to this volume for wheels yet. Got far too comfortable just hitting a few heavy reps
Chest 2
Wednesday, Dec 18, 2024 at 2:17pm
Bench Press (Barbell)
“Poor mans slingshot. Medium loop.”
Set 1: 70 kg x 20
Set 2: 70 kg x 14
Set 3: 70 kg x 11
Decline Bench Press (Barbell)
Set 1: 65 kg x 11
Set 2: 65 kg x 11
Set 3: 65 kg x 11
Set 4: 65 kg x 11
Incline Bench Press (Dumbbell)
Set 1: 20 kg x 8
Set 2: 25 kg x 8
Set 3: 20 kg x 8
Set 4: 20 kg x 8
smart burpees
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps
Set 6: 8 reps
accelerated pushups
“Medium loop”
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps
Set 5: 12 reps
@hevyapp
7 Likes
Shoulders 2
Thursday, Dec 19, 2024 at 1:17pm
DB split stance Press
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 8
Set 3: 22.5 kg x 8
Set 4: 22.5 kg x 8
Set 5: 22.5 kg x 8
barbell jumping jack
Dynamic stop-start
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
kneeling landmine press
“Single arm”
Set 1: 15 kg x 12
Set 2: 17.5 kg x 10
Set 3: 17.5 kg x 10
Lateral Raise (Dumbbell)
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Set 4: 9 kg x 12
split stance overhead hold
Set 1: 20 kg - 48s
Set 2: 20 kg - 53s
Set 3: 20 kg - 40s
Set 4: 20 kg - 40s
8 Likes
patchy lawn. 2 stars. 
2 Likes
I like my lawn to match my head 
4 Likes
Super fun day today
Athletic day 2
Friday, Dec 20, 2024 at 8:35am
dynamic sled pull
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
staggered stance deadlift
Set 1: 55 kg x 8
Set 2: 55 kg x 8
Set 3: 55 kg x 8
trx split squat jump
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
lateral bounds
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
single arm DB snatch to lateral lunge
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 12.5 kg x 10
@hevyapp
5 Likes
Rest day yesterday
Had to cut 4th set seated row and the banded KB swings as limited time due to family Xmas lunch
Back 3
Sunday, Dec 22, 2024 at 8:53am
Deadlift (Trap bar)
Set 1: 110 kg x 8
Set 2: 110 kg x 8
Set 3: 110 kg x 8
Set 4: 110 kg x 8
Set 5: 110 kg x 8
Lat Pulldown (Cable)
“6 different grips. Wide, med, narrow etc.”
Set 1: 54 kg x 14
Set 2: 54 kg x 14
Set 3: 54 kg x 14
Set 4: 54 kg x 14
Set 5: 54 kg x 14
Set 6: 54 kg x 14
accelerated chin ups
“Red band med”
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps
Set 4: 18 reps
Iso-Lateral Row (Machine)
Set 1: 70 kg x 12
Set 2: 70 kg x 12
Set 3: 70 kg x 12
banded KB swing
@hevyapp
7 Likes
Great way to recover though. Quality
1 Like
Hammered triceps
Triceps 3
Monday, Dec 23, 2024 at 10:21pm
Bench Press - Close Grip (Barbell)
Set 1: 62.5 kg x 22
Set 2: 62.5 kg x 16
Set 3: 62.5 kg x 12
Set 4: 62.5 kg x 10
banded corner throw
Set 1: 10 kg - 30s
Set 2: 10 kg - 30s
Set 3: 10 kg - 30s
prone banded press down
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Triceps Extension (Suspension)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Triceps Dip
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
5 Likes
Legs 3
Squats 4x12 w 100kg
Lunge 4x10 w 40kg
Hip thrust 6x10 w 80kg
Barbell ankle hops 6x30 w 30kg
Hamstring curls 4x15 w 53kg
Rude stuff
8 Likes
Dad update
Little Dottie is finally seeing a great pediatrician who diagnosed her with GURD, which is just really extreme reflux. Now she’s on some medication for her tummy she’s a totally different baby. Sleeping a lot better and actually able to enjoy back/tummy time.
Plus she’s so damn cute 
9 Likes
Merry Christmas ya filthy animals.
Yes this is from the future for those of you in America
8 Likes