David Sickmiller's Blog

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

Chest press, dumbbells: 12@10kg, 10@12kg, 9@14kg, 2-min rest, 9

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

Assisted pull ups: 6@40kg

Weight: 79.2kg (morning)

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

Shoulder press, seated: 10@10kg, 2-min rest, 10

Cable ab crunches: 12@17.5kg, 1-min rest, 12

Weight: 79.4kg (morning)

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

Shoulder press, seated: 10@10kg, 2-min rest, 10

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

Weight: 79.7kg (afternoon)

Straight leg dead lift, articulating back: 12@20kg, 12@25kg, 12@30kg, 12@35kg

Shoulder press, seated: 10@10kg, 2-min rest, 10

Cable ab crunches: 12@17.5kg, 2-min rest, 12@21.25kg

Weight: 79.8kg (afternoon)

5 minutes row machine

Straight leg dead lift, articulating back: 12@25kg, 12@35kg, 2-min rest, 12

Shoulder press, seated: 8@14kg, 3-min rest, 7

Cable ab crunches: 12@25kg, 2-min rest, 12@28.75kg

Tabata, no risers

Weight: 80.5kg (morning)

• 5 minutes row machine
• Assisted pull ups: 3, no rest, 4ish@40kg, 6ish, 4ish (3-min rests)
• Dumbbell shoulder press, seated: 7@16kg, 4, 6@14kg (3-min rests)
• Cable machine ab crunches 6@33.75kg, 2-min rest, 6

Weight: 79.2kg (late morning)

Time: 32 minutes

• 5 minutes row machine
• Assisted pull ups: 3, no rest, 4ish@40kg, 6ish, 4ish (3-min rests)
• Dumbbell shoulder press, seated: 7@16kg, 4, 6@14kg (3-min rests)
• Cable machine ab crunches 6@33.75kg, 2-min rest, 6

Weight: 79.2kg (late morning)

Time: 32 minutes

• 5 minutes row machine
• Assisted pull ups: 3, no rest, 4@40kg, 7ish, 5ish (3-min rests)
• Dumbbell shoulder press, seated: 5@18kg, 7@16kg, 4@16kg (3-min rests)
• Cable machine ab crunches 6@43.75kg, 2-min rest, 6@41.25kg

Weight: 79.4kg (morning)

Time: 35 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@100kg, 3-min rest, 5
• Cable machine ab crunches 8@40kg
• Dumbbell chest press: 7@22kg, 6 (3-min rests)

Weight: 78.9kg (morning)

Time: 31 minutes

• 5 minutes row machine
• Assisted pull ups: 7@40kg, 6ish, 5ish (3-min rests)
• Dumbbell shoulder press, seated: 6@18kg, 5@16kg, 5@14kg (3-min rests)
• Cable machine ab crunches 7@43.75kg, 2-min rest, 6@40kg

Weight: 80.0kg (morning)

Time: 29 minutes