Well done mate, sub 20 min 5km is no joke. I remember those days (just). LOL
2 Likes
Bit of a ghost town in here recently, busy with life! experimenting with using chat GPT for week to week programming. I gave it some long term goals and didn’t issue any time constraints. I give feedback each session and upload videos and it gives feedback and adjust the program as we go. Will be interesting to see how it goes.
Yeeter of worlds 1
Sunday, Jun 22, 2025 at 10:43am
Clean
Set 1: 90 kg x 2
Set 2: 90 kg x 2
Set 3: 90 kg x 2
Set 4: 90 kg x 2
Set 5: 90 kg x 2
Set 6: 90 kg x 2
Squat (Barbell)
Set 1: 140 kg x 5
Set 2: 140 kg x 5
Set 3: 140 kg x 5
Set 4: 140 kg x 5
Front Squat
“Final rep of each set paused”
Set 1: 100 kg x 3
Set 2: 100 kg x 3
Set 3: 100 kg x 3
Romanian Deadlift (Barbell)
“Grips. Beltless”
Set 1: 120 kg x 8
Set 2: 120 kg x 8
Set 3: 120 kg x 8
Lunge (Dumbbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Side Bend (Dumbbell)
Set 1: 25 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15
6 Likes
Yeeter of worlds 2
Monday, Jun 23, 2025 at 10:13am
Bench Press (Barbell)
Set 1: 85 kg x 5
Set 2: 85 kg x 5
Set 3: 85 kg x 5
Set 4: 85 kg x 16 [Failure]
Bench Press - Close Grip (Barbell)
Set 1: 60 kg x 6
Set 2: 60 kg x 6
Set 3: 60 kg x 6
Shoulder Press (Dumbbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 17.5 kg x 12
Incline Bench Press (Dumbbell)
“Final set 8+4+5”
Set 1: 22.5 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10
Set 4: 30 kg x 17 [Failure]
leaning lateral raise
“Final set hold isometric as long as possible last rep”
Set 1: 4 kg x 15
Set 2: 4 kg x 15
Set 3: 4 kg x 15
Set 4: 4 kg x 15 [Failure]
Triceps Pushdown
“Straight bar”
Set 1: 21.25 kg x 20
Set 2: 28.75 kg x 20
Set 3: 32.5 kg x 20
pushup to plank
Set 1: 12 reps
Set 2: 12 reps
@hevyapp
6 Likes
Today was
4x1+1 power clean + front squat 90kg
4x5 deadlift at 155kg
3x6 deficit deadlift at 130kg
3x12 chest sup DB Row
3x8 snatch grip deadlifts (top set 140kg)
3x15 ab wheel
7 Likes
Yeeter of worlds 4
Wednesday, Jun 25, 2025 at 10:23am
Overhead Press (Barbell)
Set 1: 52.5 kg x 5
Set 2: 52.5 kg x 5
Set 3: 52.5 kg x 5
Set 4: 52.5 kg x 11 [Failure]
Push Press
Set 1: 75 kg x 3
Set 2: 75 kg x 3
Set 3: 75 kg x 3
Set 4: 75 kg x 3
Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 60 kg x 12
Set 3: 60 kg x 12
Set 4: 60 kg x 8 [Failure]
Set 5: 40 kg x 10 [Failure]
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 13 reps
Preacher Curl (Machine)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 10
Hammer Curl (Dumbbell)
“First set was too heavy, swinging not curling. Much better lighter”
Set 1: 12.5 kg x 12
Set 2: 5 kg x 12
Set 3: 5 kg x 12
Upright Row (Barbell)
“3x15-20”
Set 1: 15 kg x 18
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Face Pull
Set 1: 25 kg x 17
Set 2: 25 kg x 15
Set 3: 21.25 kg x 15
Reverse Crunch
Set 1: 20 reps
Set 2: 20 reps
@hevyapp
7 Likes
That looks like a lot work mate. You looking to gain some muscles ?
Could use a few 
1 Like
Yeeter of worlds 1
Sunday, Jun 29, 2025 at 10:11am
Clean
Set 1: 97.5 kg x 2
Set 2: 97.5 kg x 2
Set 3: 97.5 kg x 2
Set 4: 97.5 kg x 2
Set 5: 97.5 kg x 2
Set 6: 97.5 kg x 2
Squat (Barbell)
Set 1: 150 kg x 5
Set 2: 150 kg x 5
Set 3: 150 kg x 5
Set 4: 130 kg x 8
Front Squat
Set 1: 105 kg x 3
Set 2: 105 kg x 3
Set 3: 105 kg x 3
Romanian Deadlift (Barbell)
Set 1: 130 kg x 10
Set 2: 130 kg x 10
Set 3: 120 kg x 10
Lunge (Dumbbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Leg Extension (Machine)
“Too heavy first set. Chair as far forward as possible, biggest stretch setting.”
Set 1: 40 kg x 15
Set 2: 26 kg x 20
Side Bend (Dumbbell)
Set 1: 25 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15
@hevyapp
7 Likes
You are still absolutely smashing workouts. Monster.
1 Like
Yeeter of worlds 2
Tuesday, Jul 01, 2025 at 7:59pm
Bench Press (Barbell)
Set 1: 92.5 kg x 4
Set 2: 92.5 kg x 4
Set 3: 92.5 kg x 4
Set 4: 92.5 kg x 14 [Failure]
Bench Press - Close Grip (Barbell)
“Nice and easy. Full control on triceps”
Set 1: 65 kg x 8
Set 2: 65 kg x 8
Set 3: 65 kg x 8
Shoulder Press (Dumbbell)
Set 1: 20 kg x 12
Set 2: 22.5 kg x 12
Set 3: 22.5 kg x 12
Incline Bench Press (Dumbbell)
“Final set 11+6+4”
Set 1: 27.5 kg x 10
Set 2: 27.5 kg x 10
Set 3: 27.5 kg x 10
Set 4: 30 kg x 21 [Failure]
leaning lateral raise
Set 1: 5 kg x 15
Set 2: 5 kg x 15
Set 3: 5 kg x 15
overhead cable Y raise
“First set too light”
Set 1: 2 kg x 20
Set 2: 4 kg x 20
Triceps Rope Pushdown
Set 1: 21.25 kg x 15
Set 2: 28.75 kg x 15
Set 3: 32.5 kg x 15
pushup to plank
Set 1: 12 reps
Set 2: 12 reps
@hevyapp
Holy volume batman
4 Likes
made me chuckle
1 Like
glad you got a laugh out of it. No point naming a program if it’s not punny
1 Like
Yeeter of worlds 3
Wednesday, Jul 02, 2025 at 10:15am
barbell complex
Set 1: 100 kg x 1
Set 2: 100 kg x 1
Set 3: 100 kg x 1
Set 4: 100 kg x 1
Set 5: 100 kg x 1
Deadlift (Barbell)
Set 1: 170 kg x 5
Set 2: 170 kg x 5
Set 3: 170 kg x 5
Set 4: 145 kg x 8
deficit deadlift
Set 1: 155 kg x 5
Set 2: 155 kg x 5
Set 3: 155 kg x 5
Seated Cable Row - V Grip (Cable)
“Deep stretch”
Set 1: 60 kg x 15
Set 2: 60 kg x 15
Set 3: 60 kg x 15
Set 4: 60 kg x 15
snatch grip RDL
“Skipped. Low back pretty toast, no extra needed.”
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
@hevyapp
3 Likes
Yeeter of worlds 4
Thursday, Jul 03, 2025 at 9:35am
Overhead Press (Barbell)
Set 1: 55 kg x 4
Set 2: 55 kg x 4
Set 3: 55 kg x 4
Set 4: 55 kg x 11 [Failure]
Push Press
Set 1: 80 kg x 3
Set 2: 80 kg x 3
Set 3: 80 kg x 3
overhead pin press
“Good stimulus!”
Set 1: 45 kg x 5
Set 2: 50 kg x 5
Set 3: 52.5 kg x 5
Incline Bench Press (Barbell)
Set 1: 65 kg x 10
Set 2: 65 kg x 10
Set 3: 65 kg x 10
Set 4: 65 kg x 10 [Failure]
Set 5: 45 kg x 9 [Failure]
Pull Up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 15 reps
Preacher Curl (Machine)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 0 kg x 0
Hammer Curl (Dumbbell)
“Cross body”
Set 1: 5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12
Upright Row (Barbell)
Set 1: 15 kg x 20
Set 2: 15 kg x 20
Face Pull
Set 1: 28.75 kg x 20
Set 2: 28.75 kg x 15
Reverse Crunch
Set 1: 20 reps
Set 2: 20 reps
@hevyapp
5 Likes
Lactate threshold intervals today
Warm up 10 min building up and down past goal pace
3x
6 min at 4:17
2 min at 6:00
Then 5 minute cool down
7 Likes
Have a bastard cold at the moment
Still completed the main work, just skipped/swapped some of the accessories today
Yeeter of worlds 1
Monday, Jul 07, 2025 at 10:22am
Clean
Set 1: 100 kg x 2
Set 2: 100 kg x 2
Set 3: 100 kg x 2
Set 4: 100 kg x 2
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Squat (Barbell)
Set 1: 160 kg x 5
Set 2: 160 kg x 5
Set 3: 160 kg x 5
Set 4: 140 kg x 8
Front Squat
Set 1: 110 kg x 3
Set 2: 110 kg x 3
Set 3: 110 kg x 3
Romanian Deadlift (Barbell)
“Subbed for leg curls. No energy”
Set 1: 30 kg x 15
Set 2: 30 kg x 15
Set 3: 30 kg x 15
Lunge (Dumbbell)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Leg Extension (Machine)
Set 1: 33 kg x 20
Set 2: 33 kg x 20
Side Bend (Dumbbell)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
@hevyapp
4 Likes
you and me both brother. It is very annoying
1 Like
All time bench rep PR
2 Likes