Morning Ride

Staple Uppers + Core

Morning Walk

Strength Program - Posterior Chain (Day 3)

Logged with Hevy

Stretching
Set 1: 7min 37s

Face Pull
Set 1: 18.75 kg x 8 
Set 2: 18.75 kg x 8 
Set 3: 21.25 kg x 8 

Cable Fly Crossovers
Set 1: 8.75 kg x 8 
Set 2: 11.25 kg x 8 
Set 3: 11.25 kg x 8 

Bench Press (Dumbbell)
Set 1: 17.5 kg x 8 
Set 2: 17.5 kg x 10 
Set 3: 17.5 kg x 10 

Chest Fly (Dumbbell)
Set 1: 8 kg x 8 
Set 2: 8 kg x 8 
Set 3: 8 kg x 8 

Bench Press (Barbell)
Set 1: 40 kg x 8 
Set 2: 40 kg x 8 
Set 3: 40 kg x 8 

Russian Twist (Weighted)
Set 1: 10 kg x 15 
Set 2: 10 kg x 15 
Set 3: 10 kg x 15 

Bicep Curl (Barbell)
Set 1: 25 kg x 10 
Set 2: 25 kg x 10 
Set 3: 25 kg x 10 

Decline Crunch (Weighted)
Set 1: 15 kg x 10 
Set 2: 15 kg x 10 
Set 3: 15 kg x 10 


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Nathan Spillane (TQ)

Staple Uppers + Core

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Morning Ride

Staple Uppers + Core

Morning Walk

Strength Program - Posterior Chain (Day 3)

Morning Ride

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