Morning Run

Lunch Walk

Back and bi's

Afternoon Run

Logged with Hevy

Back Extension (Hyperextension)
Set 1: 10 reps 
Set 2: 10 reps 
Set 3: 10 reps 
Set 4: 10 reps 

Seated Row (Machine)
Set 1: 35 kg x 10 
Set 2: 35 kg x 10 
Set 3: 35 kg x 10 
Set 4: 40 kg x 10 
Set 5: 40 kg x 10 

Seated Cable Row - Bar Grip
Set 1: 40 kg x 10 
Set 2: 40 kg x 10 
Set 3: 40 kg x 10 
Set 4: 40 kg x 10 

Single Arm Cable Row
Set 1: 12.5 kg x 10 
Set 2: 12.5 kg x 10 
Set 3: 12.5 kg x 10 
Set 4: 12.5 kg x 10 

Bicep Curl (Dumbbell)
Set 1: 14 kg x 16 
Set 2: 14 kg x 16 
Set 3: 14 kg x 16 
Set 4: 14 kg x 16 
Set 5: 14 kg x 16 

Preacher Curl (Barbell)
Set 1: 20 kg x 12 
Set 2: 20 kg x 12 
Set 3: 20 kg x 12 
Set 4: 20 kg x 12 

Bicep Curl (Cable)
Set 1: 12.5 kg x 10 
Set 2: 12.5 kg x 10 
Set 3: 12.5 kg x 10 
Set 4: 12.5 kg x 10 
Set 5: 10 kg x 10 
Set 6: 7.5 kg x 10 
Set 7: 5 kg x 10 

Dead Hang
Set 1: 30s
Set 2: 51s
Set 3: 38s


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Oli S

Back and bi's

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Morning Run

Lunch Walk

Back and bi's

Afternoon Run

Lunch Walk

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