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)
2025-04-21
Straight leg dead lift, straight back: 12@20kg, 6@60kg, 6@90kg, 3-min rest, 3
Chest press, dumbbells: 9@20kg, 3-min rest, 7
Assisted pull-ups:6@40
Cable ab crunches: 12@28.75kg, 2-min rest, 12
Weight: 79.7kg (morning)
Notes: started to lose grip during dead lift — bring straps next time
2025-04-12
Straight leg dead lift, straight back: 12@20kg, 6@70kg, 3-min rest, 8@80
Shoulder press, seated: 9@14kg, 3-min rest, 6@14kg
Assisted pull ups: 7@40kg
Cable ab crunches: 12@28.75kg, 2-min rest, 12
Weight: 79.6kg (morning)
2025-04-05
Straight leg dead lift, straight back: 12@20kg, 6@60kg, 2-min rest, 6@70
Chest press, dumbbells: 11@18kg, 3-min rest, 8
Assisted pull-ups:6@40
Cable ab crunches: 12@26.25kg, 2-min rest, 12
Weight: 79.7kg (morning)
2025-03-29
Straight leg dead lift, articulating back: 12@25kg, 12@45kg, 2-min rest, 10
Shoulder press, seated: 9@14kg, 3-min rest, 6@14kg
Cable ab crunches: 12@26.25kg, 2-min rest, 12
Weight: 80.9kg (afternoon)
2025-03-22
Straight leg dead lift, articulating back: 12@25kg, 10@45kg, 2.5-min rest, 10
Chest press, dumbbells: 12@16kg, 3-min rest, 9
Notes: fire alarm went off!
2025-03-15
Straight leg dead lift, articulating back: 12@25kg, 10@45kg, 2-min rest, 10
Shoulder press, seated: 12@12kg, 2-min rest, 6@14kg
Cable ab crunches: 12@25kg, 2-min rest, 12
Weight: 80.2kg (morning)
2025-03-08
Straight leg dead lift, articulating back: 12@20kg, 12@40kg, 2.5-min rest, 12
Chest press, dumbbells: 12@16kg, 3-min rest, 9
Assisted pull ups: 6@40kg
Cable ab crunches: 12@28.75kg, 2-min rest, 12
Weight: 79.3 kg (afternoon)
2025-02-23
Straight leg dead lift, articulating back: 12@20kg, 12@40kg, 2-min rest, 10
Shoulder press, seated: 12@12kg, 2-min rest, 6@14kg
Cable ab crunches: 12@23.75kg, 2-min rest, 12
Weight: 79.2kg (morning)
Notes: Back at it after a cold for two weeks
2025-02-01
Straight leg dead lift, articulating back: 12@20kg, 12@45kg, 2.5-min rest, 12
Chest press, dumbbells: 12@16kg, 3-min rest, 9
Assisted pull ups: 6@40kg
Cable ab crunches: 12@28.75kg, 2-min rest, 12
Weight: 79.2kg (morning)