A hotdog is not a sandwich.

Squat Strength & Bicep Hypertrophy

Sneaky lap

Speedy feet.

Bench Strength & 3D Shoulders

Logged with Hevy

Rowing Machine
Set 1: 0km - 5min

Bird Dog
Set 1: 10 reps 
Set 2: 10 reps 

Kettlebell Swing
Set 1: 50 lbs x 10 
Set 2: 50 lbs x 10 

TKE's
Set 1: 20 reps 
Set 2: 20 reps 

Deadlift (Barbell)
Set 1: 135 lbs x 5 [Warm-up]
Set 2: 225 lbs x 3 [Warm-up]
Set 3: 315 lbs x 1 [Warm-up]
Set 4: 365 lbs x 3 
Set 5: 365 lbs x 3 
Set 6: 225 lbs x 5 
Set 7: 225 lbs x 5 

Romanian Deadlift (Barbell)
"Use a crash pad as the wall begind you."
Set 1: 135 lbs x 10 
Set 2: 135 lbs x 10 
Set 3: 185 lbs x 8 

Hammer Curl (Dumbbell)
Set 1: 35 lbs x 10 
Set 2: 35 lbs x 10 
Set 3: 35 lbs x 10 

Rope Cable Curl
Set 1: 130 lbs x 12 
Set 2: 130 lbs x 12 
Set 3: 130 lbs x 12 

Standing Calf Raise (Machine)
"Deep strech. Slow"
Set 1: 140 lbs x 12 
Set 2: 140 lbs x 12 
Set 3: 140 lbs x 12 

Plank
Set 1: 1min 0s
Set 2: 1min 0s
Set 3: 1min 0s

Dead Hang
Set 1: 1min 0s

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Luke Ramsey

2026 LFG! Deadlift Power & Brachialis Mass

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A hotdog is not a sandwich.

Squat Strength & Bicep Hypertrophy

Sneaky lap

Speedy feet.

Bench Strength & 3D Shoulders

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