Morning Trail Run

Day 4 (snatch, pull ups)

Day 3 (DL, row, inc Press)

Evening Run

Day 2 lift

Logged with Hevy

Deadlift (Barbell)
Set 1: 135 lbs x 5 [Warm-up]
Set 2: 225 lbs x 5 
Set 3: 295 lbs x 5 
Set 4: 325 lbs x 5 
Set 5: 345 lbs x 3 

Box Jump
Set 1: 3 reps 
Set 2: 3 reps 
Set 3: 3 reps 

Lying Leg Curl (Machine)
Set 1: 145 lbs x 4 
Set 2: 145 lbs x 4 
Set 3: 145 lbs x 4 

Dumbbell Row
Set 1: 95 lbs x 8 
Set 2: 95 lbs x 8 
Set 3: 95 lbs x 8 
Set 4: 95 lbs x 8 
Set 5: 95 lbs x 7 
Set 6: 95 lbs x 7 
Set 7: 95 lbs x 6 
Set 8: 95 lbs x 6 

Hip Abduction (Machine)
Set 1: 175 lbs x 10 
Set 2: 175 lbs x 10 
Set 3: 175 lbs x 10 
Set 4: 175 lbs x 10 

Incline Bench Press (Dumbbell)
Set 1: 60 lbs x 8 
Set 2: 60 lbs x 9 
Set 3: 60 lbs x 8 
Set 4: 60 lbs x 8 

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

Calf Extension (Machine)
Set 1: 250 lbs x 10 
Set 2: 250 lbs x 8 
Set 3: 250 lbs x 8 

Skullcrusher (Barbell)
Set 1: 50 lbs x 13 
Set 2: 50 lbs x 12 
Set 3: 50 lbs x 12 

Rev Grip EZ bar Curls
Set 1: 50 lbs x 20 
Set 2: 50 lbs x 20 
Set 3: 50 lbs x 20 

EZ Bar Biceps Curl
Set 1: 50 lbs x 15 
Set 2: 50 lbs x 15 
Set 3: 50 lbs x 15 


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Alex Conway

Day 3 (DL, row, inc Press)

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Morning Trail Run

Day 4 (snatch, pull ups)

Day 3 (DL, row, inc Press)

Evening Run

Day 2 lift

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