[NEURAL_INTERFACE_v2.1]
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./boot_system.exe
[SYSTEM] Initializing neural pathways...

Hevy Workouts

Upper

Monday, March 24 at 7:37 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12

Duration: 11m 14s

Total Volume: 3,620 kg

Total Sets: 21

Shoulder

Friday, March 14 at 12:24 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Military Press (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Upright Row (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12

Duration: 43m 49s

Total Volume: 1,352 kg

Total Sets: 16

Leg

Wednesday, March 12 at 12:08 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 37m 48s

Total Volume: 5,552 kg

Total Sets: 21

Chest & triceps

Monday, March 10 at 12:14 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Incline Triceps Extension
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Chest Frente (Jair)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Push down One Arm Reverse ( Cable )
    • Set 1: Wt: 4.5kg / 10lbs Reps: 6
    • Set 2: Wt: 4.5kg / 10lbs Reps: 6
    • Set 3: Wt: 4.5kg / 10lbs Reps: 6
    • Set 4: Wt: 4.5kg / 10lbs Reps: 6

Duration: 48m 17s

Total Volume: 2,477 kg

Total Sets: 29

Back & Biceps 💪

Friday, March 7 at 3:25 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • Back Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10

Duration: 35m 18s

Total Volume: 4,849 kg

Total Sets: 21

Leg

Tuesday, March 4 at 12:06 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 42m 22s

Total Volume: 6,459 kg

Total Sets: 25

Leg

Friday, February 21 at 8:07 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12

Duration: 32m 28s

Total Volume: 2,876 kg

Total Sets: 11

Chest & triceps

Thursday, February 20 at 11:37 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Incline Triceps Extension
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12

Duration: 50m 21s

Total Volume: 2,885 kg

Total Sets: 21

Leg

Thursday, February 13 at 6:43 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Stretching
    • Set 1: Wt: -- Reps: -- Time: 4m 9s

Duration: 51m 49s

Total Volume: 6,459 kg

Total Sets: 26

Leg

Wednesday, February 5 at 5:48 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 57m 50s

Total Volume: 6,668 kg

Total Sets: 29