Afternoon Hike

Jen’s Gang

Back/Bicep 1

Merry Xmas Ruck

Chest/Tricep 1

Logged with Hevy

Lat Pulldown (Cable)
Set 1: 120 lbs x 12 
Set 2: 140 lbs x 12 
Set 3: 140 lbs x 10 
Set 4: 160 lbs x 6 

Bicep Curl (Dumbbell)
Set 1: 50 lbs x 12 
Set 2: 50 lbs x 12 
Set 3: 50 lbs x 8 
Set 4: 50 lbs x 8 

Seated Cable Row - Bar Grip
Set 1: 120 lbs x 12 
Set 2: 140 lbs x 10 
Set 3: 140 lbs x 10 
Set 4: 160 lbs x 7 

Bicep Curl (Cable)
Set 1: 30 lbs x 12 
Set 2: 35 lbs x 10 
Set 3: 35 lbs x 10 
Set 4: 42.5 lbs x 8 

Iso-Lateral Row (Machine)
Set 1: 120 lbs x 12 
Set 2: 160 lbs x 12 
Set 3: 190 lbs x 8 
Set 4: 190 lbs x 8 

21s Bicep Curl
Set 1: 40 lbs x 21 
Set 2: 40 lbs x 21 
Set 3: 40 lbs x 21 
Set 4: 40 lbs x 21 

Russian Twist (Weighted)
Set 1: 20 lbs x 15 
Set 2: 20 lbs x 15 
Set 3: 20 lbs x 15 
Set 4: 20 lbs x 10 

Lying Leg Raise
Set 1: 25 reps 
Set 2: 25 reps 
Set 3: 25 reps 
Set 4: 20 reps 


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Mark Duncan

Back/Bicep 1

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Afternoon Hike

Jen’s Gang

Back/Bicep 1

Merry Xmas Ruck

Chest/Tricep 1

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