Routine A: Push + Posterior

Afternoon Trail Run

Afternoon Run

Routine B: Pull + Quad

Afternoon Ride

Logged with Hevy

Chin Up
Set 1: 9 reps 
Set 2: 6 reps 
Set 3: 4 reps 

Crunch (Machine)
Set 1: 50 kg x 12 
Set 2: 50 kg x 12 
Set 3: 50 kg x 12 

Bench Press (Dumbbell)
Set 1: 40 kg x 9 
Set 2: 40 kg x 10 
Set 3: 40 kg x 8 

Romanian Deadlift (Barbell)
Set 1: 50 kg x 12 
Set 2: 50 kg x 12 
Set 3: 50 kg x 12 

Shoulder Press (Dumbbell)
Set 1: 25 kg x 12 
Set 2: 25 kg x 12 
Set 3: 25 kg x 9 

Seated Row (Machine)
Set 1: 60 kg x 12 
Set 2: 60 kg x 12 
Set 3: 60 kg x 12 

Lateral Raise (Dumbbell)
Set 1: 15 kg x 12 
Set 2: 15 kg x 12 
Set 3: 15 kg x 12 

Triceps Pushdown
Set 1: 50 kg x 12 
Set 2: 0 kg x 12 

Hip Thrust (Barbell)
Set 1: 40 kg x 12 
Set 2: 40 kg x 12 
Set 3: 40 kg x 12 

Leg Press (Machine)
Set 1: 90 kg x 12 
Set 2: 90 kg x 12 
Set 3: 90 kg x 12 

Seated Chest Flys (Cable)
Set 1: 40 kg x 12 
Set 2: 40 kg x 12 
Set 3: 40 kg x 12 


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Luke McBride

Routine A: Push + Posterior

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Routine A: Push + Posterior

Afternoon Trail Run

Afternoon Run

Routine B: Pull + Quad

Afternoon Ride

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