David Sickmiller's Blog

Straight leg dead lift, flat back: 12@20kg, 10@60kg, 2-min rest, 10

Chest press, dumbbells: 9@20kg

Cable ab crunches: 12@28.75kg

Chest press, dumbbells: 9@18kg

Weight: 80.2kg (afternoon)

Straight leg dead lift, articulating back: 12@20kg, 10@45kg, 2-min rest, 10

Shoulder press, seated: 10@14kg, 3-min rest, 8@12

Cable ab crunches: 12@28.75kg

Weight: 79.1kg (afternoon)

Straight leg dead lift, articulating back: 12@20kg, 10@40kg, 2-min rest, 10

Chest press, dumbbells: 8@20kg, 3-min rest, 6@18kg

Assisted pull-ups: 6@40

Cable ab crunches: 12@26.25kg, 2-min rest, 12

Weight: 78.5kg (afternoon)

Straight leg dead lift, articulating back: 12@20kg, 12@30kg, 2-min rest, 12@35kg

Shoulder press, seated: 12@12kg, 3-min rest, 8 pp

Assisted pull ups: 8@40kg, 3-min rest, 5

Cable ab crunches: 12@26.25kg, 2-min rest, 10

Weight: 78.1kg (late morning)

Notes: Back after 4-week vacation

Straight leg dead lift, flat back: 12@20kg, 7@70kg, 3-min rest, 7

Shoulder press, seated: 10@14kg, 3-min rest, 8

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Assisted pull ups: 6@40kg, 3-min rest, 5

Weight: 79.0 kg (morning)

Chest press, dumbbells: 10@18kg, 3-min rest, 6@20kg

Assisted pullups: 7@40kg, 3-min rest, 5

Cable ab crunches: 12@28.75kg, 3-min rest, 12

Straight leg dead lift, articulating back: 12@20kg, 6@60kg, 3-min rest, 6

Weight: 77.7kg (morning)

Straight leg dead lift, articulating back: 12@30kg, 12@45kg, 3-min rest, 12

Shoulder press, seated: 12@12kg, 3-min rest, 6

Assisted pull ups: 6@40kg

Cable ab crunches: 10@28.75kg, 2-min rest, 10

Assisted pull ups: 4@40kg

Weight: 78.2kg (morning)

Straight leg dead lift, articulating back: 12@20kg, 12@30kg, 2-min rest, 10@35kg, 2-min rest, 10

Cable ab crunches: 12@21.25kg, 2-min rest, 12

Shoulder press, seated: 9@12kg, 2-min rest, 7@14kg

Assisted pull-ups: 5@33, 5@40

Weight: 77.9kg (morning)

Straight leg dead lift, straight back: 12@20kg, 6@60kg, 6@80kg, 3-min rest, 6

Chest press, dumbbells: 9@20kg, 3-min rest, 7

Assisted pull-ups:6@40

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Straight leg dead lift, articulating back: 12@30kg, 10@45kg, 3-min rest, 10

Shoulder press, seated: 9@14kg, 3-min rest, 7@14kg

Lat pull-down: 12@35, 10@42.5

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Weight: 79.1kg (morning)