W1D4 Legs (Quads)

W1D3 Back and Shoulder

W1 D2 Chest

W1 D1 Legs (Hamstrings)

Dusting off the cobwebs

Logged with Hevy

Warm Up
Set 1: 4min 0s

Squat (Barbell)
Set 1: 20 kg x 8 [Warm-up]
Set 2: 60 kg x 8 [Warm-up]
Set 3: 100 kg x 3 [Warm-up]
Set 4: 110 kg x 12 
Set 5: 115 kg x 12 
Set 6: 105 kg x 10 
Set 7: 100 kg x 12 

Romanian Deadlift (Barbell)
Set 1: 20 kg x 8 [Warm-up]
Set 2: 60 kg x 3 [Warm-up]
Set 3: 70 kg x 12 
Set 4: 80 kg x 12 
Set 5: 80 kg x 12 

Seated Leg Curl (Machine)
Set 1: 50 kg x 8 [Warm-up]
Set 2: 77 kg x 12 
Set 3: 77 kg x 12 
Set 4: 77 kg x 12 
Set 5: 50 kg x 10 [Drop]

Leg Raise Parallel Bars
Set 1: 20 reps 
Set 2: 18 reps 
Set 3: 16 reps 

Ab Wheel
Set 1: 8 reps 
Set 2: 8 reps 
Set 3: 8 reps 

Deadlift (Barbell)
"Practice"
Set 1: 40 kg x 8 [Warm-up]


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Joe Hearsey

W1 D1 Legs (Hamstrings)

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W1D4 Legs (Quads)

W1D3 Back and Shoulder

W1 D2 Chest

W1 D1 Legs (Hamstrings)

Dusting off the cobwebs

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