RTW. Chilly start

7/11 🍏🍎

Standard workout

Afternoon Row

Logged with Hevy

Leg Extension (Machine)
"Hold for two seconds at the top"
Set 1: 66 kg x 12 
Set 2: 66 kg x 12 
Set 3: 100 kg x 4 
Set 4: 100 kg x 4 
Set 5: 100 kg x 4 

Bent Over Row (Barbell)
Set 1: 60 kg x 6 
Set 2: 60 kg x 6 
Set 3: 60 kg x 6 

Bench Press (Barbell)
Set 1: 50 kg x 4 
Set 2: 50 kg x 4 
Set 3: 50 kg x 4 

Squat (Barbell)
Set 1: 60 kg x 6 
Set 2: 70 kg x 4 
Set 3: 65 kg x 6 

Hip Thrust (Machine)
Set 1: 120 kg x 8 
Set 2: 120 kg x 6 
Set 3: 120 kg x 6 

Decline Crunch
Set 1: 10 reps 
Set 2: 10 reps 
Set 3: 10 reps 

Rear Delt Reverse Fly (Machine)
Set 1: 59 kg x 6 
Set 2: 59 kg x 6 
Set 3: 59 kg x 6 

Deadlift (Trap bar)
Set 1: 90 kg x 6 
Set 2: 100 kg x 6 
Set 3: 100 kg x 6 

Renegade Row (Dumbbell)
Set 1: 15 kg x 10 
Set 2: 15 kg x 10 
Set 3: 15 kg x 10 


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Nick Anskey

Standard workout

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RTW. Chilly start

7/11 🍏🍎

Standard workout

Afternoon Row

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