UnKillable Kleinhound 2: This time he's more unkillable-er

Training Training Logs
4975

Biceps 3
Thursday, Dec 26, 2024 at 11:52am

Bicep Curl (Dumbbell)
“4x90 seconds w 40% bw total”
Set 1: 17.5 kg x 13
Set 2: 17.5 kg x 13
Set 3: 17.5 kg x 13
Set 4: 17.5 kg x 13

dynamic curl into bands
“4x20 seconds w 20% bw total + mini band”
Set 1: 8 kg - 30s

Bicep Curl (Suspension)
“3x15. Really controlled eccentric”
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

deep squat DB curl
“3x12. Sit deep. Triceps into adductors”
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12

DB hamstring stretch and curl
“3x10, rhythmic reps”
Set 1: 15 kg x 10
Set 2: 15 kg x 10
Set 3: 15 kg x 10

seated one arm behind the head curl
“3x18”
Set 1: 7 kg x 18
Set 2: 7 kg x 18
Set 3: 7 kg x 18

@hevyapp

6 Likes
4976

Merry Xmas mate. Here’s to big dad gainz in 2025. Love to you and yours.

4977

And to you too mate! Nothing but wins in 2025

1 Like
4978

Chest 3
Friday, Dec 27, 2024 at 4:32pm

Bench Press (Barbell)
“Tempo bench 4x8 w 55% 5RM. Had to use incline”
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8
Set 4: 60 kg x 8

Bench Press (Dumbbell)
“3x3/3/3 pro/neutral/sup 40% bw”
Set 1: 20 kg x 9
Set 2: 20 kg x 9
Set 3: 20 kg x 9

Incline Bench Press (Dumbbell)
“3x failure with pushup weight. Slight incline”
Set 1: 25 kg x 20
Set 2: 25 kg x 12
Set 3: 25 kg x 15

Triceps Dip
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps

Side Plank
Set 1: 30s
Set 2: 30s
Set 3: 30s

@hevyapp

6 Likes
4979

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7 Likes
4980

Shoulders 3
Saturday, Dec 28, 2024 at 2:31pm

DB swing and push press
“4x10 w 50% bw”
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Set 4: 20 kg x 10

BB muscle clean and press
“4x12 w 45% bw”
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
Set 4: 35 kg x 12

unstable upright row
“3x12 w 40% bw (plates on bands. Go slow to stop bounce)”
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12

prone supported bilateral kickback
“3x30 retract scap hard throughout”
Set 1: 5 kg x 30
Set 2: 5 kg x 30
Set 3: 5 kg x 30

wide split OH DB hold
“3x40s”
Set 1: 12.5 kg - 40s
Set 2: 12.5 kg - 40s
Set 3: 12.5 kg - 40s

6 Likes
4981

1hr light ruck with doggo

5 Likes
4982

Athletic day is always a fun time

Athletic day 3
Sunday, Dec 29, 2024 at 7:04pm

drop squat to Landmine thruster
Set 1: 35 kg x 12
Set 2: 35 kg x 12

kb alternating split squat drop and catch
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12

db drop step curl
Set 1: 15 kg x 15
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12

barbell roll out
Set 1: 60 kg x 12
Set 2: 60 kg x 12
Set 3: 60 kg x 12

EZ bar pullover
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12

Jump Shrug
Set 1: 45 kg x 8
Set 2: 45 kg x 8
Set 3: 45 kg x 8
Set 4: 45 kg x 8

@hevyapp

5 Likes
4983

Extra 1hr light ruck w doggo last night

Today was a 6km trail run
4:47 average km
RPE6 kinda hard to estimate when running but felt like I had that pace for another 6km if needed. Undulating terrain makes every 400m different

5 Likes
4984

I’ll try and keep that distance as a pacer. My splits were all over the place so I’ll aim for an average 400 split at 1.50 and bring that down over time.

Always come out the gate too hot and then fade. But the hilly trail up on the first 3km will help with endurance.

My ground force management felt pretty good and I think the lower body exercises in the PF hypertrophy program are having an impact.

Not bad for a nearly 37yo natty daddy

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7 Likes
4985

Last workout of the year, early to bed as a 4am start to get up and clean the riff raff off the street

Back 4
Tuesday, Dec 31, 2024 at 6:37pm

Deadlift (Barbell)
“+ mini band”
Set 1: 120 kg x 8
Set 2: 120 kg x 8
Set 3: 120 kg x 8
Set 4: 120 kg x 8

accelerated chin ups
“Red band”
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps

eccentric pull up drops
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps

unstable lat flexion
“Using a band to pull as rope. Absolutely smoked lats”
Set 1: 35 kg x 12
Set 2: 35 kg x 10
Set 3: 28 kg x 12
Set 4: 28 kg x 12

TRX trust falls
“These are magic rear delt pumpers”
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

1 arm drop step KB swing
“Tricky to work out. Hit the hip flexors a lot”
Set 1: 20 kg x 15
Set 2: 20 kg x 15

@hevyapp

5 Likes
4986

Thanks for what you do, and Happy New Year!

2 Likes
4987

My pleasure man :blush:, and to you too

2 Likes
4988

Triceps 4
Wednesday, Jan 01, 2025 at 5:03pm

Skullcrusher (Barbell)
Set 1: 37.5 kg x 12
Set 2: 37.5 kg x 12
Set 3: 37.5 kg x 12

prone tricep extensions
Set 1: 15 kg x 15
Set 2: 21 kg x 15
Set 3: 28 kg x 15

banded corner throw
Set 1: 10 kg - 30s
Set 2: 10 kg - 30s
Set 3: 10 kg - 30s

standing barbell french press
Set 1: 20 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Triceps Extension (Cable)
Set 1: 28 kg x 8
Set 2: 21 kg x 13
Set 3: 21 kg x 11

@hevyapp

6 Likes
4989

It’s the new year, your baby is asleep, you’ve had two scoops of pre workout, you’re blasting creed and have a gnarly arm pump. Life is excellent.

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8 Likes
4990

Legs 4
Thursday, Jan 02, 2025 at 9:21am

front squat/rear squat
“3 front/6 back”
Set 1: 80 kg x 9
Set 2: 80 kg x 9
Set 3: 80 kg x 9
Set 4: 80 kg x 9

Hack Squat (Machine)
“3x15”
Set 1: 127 kg x 15
Set 2: 127 kg x 15
Set 3: 127 kg x 15

Lying Leg Curl (Machine)
“4x20”
Set 1: 40 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 40 kg x 20

Romanian Deadlift (Dumbbell)
“3x15”
Set 1: 20 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15

barbell ankle hops
“4x20”
Set 1: 40 kg x 25
Set 2: 40 kg x 25
Set 3: 40 kg x 25
Set 4: 40 kg x 25

@hevyapp

6 Likes
4991

Really enjoying Jeff’s twist on hypertrophy for the operators.
Stuff like the dynamic hammer curl focusing on the change of direction is awesome and completely applicable in the work setting. Often times I have to overcome a dynamic force pulling against me, such as repeatedly trying to pry an arm free. It’ll be interesting to see where I’m at from a resilience standpoint by the end of 12 weeks

Biceps 4
Friday, Jan 03, 2025 at 12:39pm

unstable barbell hamstring curl
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 10

dynamic hammer curl
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Set 3: 17.5 kg x 15

Bicep Curl (Dumbbell)
Set 1: 17.5 kg x 12
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12

deep squat DB curl
“Sit deep into the squat”
Set 1: 8 kg x 12
Set 2: 9 kg x 12
Set 3: 10 kg x 12

seated one arm behind the head curl
Set 1: 5 kg x 15
Set 2: 5 kg x 15
Set 3: 5 kg x 15

@hevyapp

3 Likes
4992

Chest 4
Saturday, Jan 04, 2025 at 1:58pm

slingshot bench
Set 1: 52.5 kg x 38
Set 2: 52.5 kg x 25
Set 3: 52.5 kg x 16

Decline Bench Press (Barbell)
Set 1: 52.5 kg x 8
Set 2: 52.5 kg x 8
Set 3: 52.5 kg x 8
Set 4: 52.5 kg x 8
Set 5: 52.5 kg x 8
Set 6: 52.5 kg x 8

pushup to unstable band
“Orange band. Very difficult to control eccentric. Great work”
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

standing incline db press
“Alternating. Chest smoked by this point”
Set 1: 25 kg x 10
Set 2: 22.5 kg x 10
Set 3: 20 kg x 10

smart burpees
“100 total w poor man slingshot”
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Set 5: 20 reps

@hevyapp

7 Likes
4993

Klein, that is some fk amazing work, keep up the grind.

1 Like
4994

Thanks man! Just trying to keep chipping away