Straight leg dead-lift, flat back: 12@20kg, 12@60kg, 3-min rest, 12
Shoulder press, seated: 10@16kg, 3-min rest, 6
Assisted pull-ups: 5ish@40kg, 3-min rest, 7@47k
Cable ab crunches: 12@32.5kg, 2-min rest, 6
bicep machine: 12@23kg
Weight: 82.5kg (afternoon)
Straight leg dead-lift, articulating back: 12@20kg, 12@45kg, 3-min rest, 12, 3-min rest, 12
Chest press, dumbbells: 8@22kg, 3-min rest, 6@20kg, rest, 7@18kg
Assisted pull-ups: 5ish@40kg, 3-min rest, 2@47kg
Cable ab crunches: 12@31.25kg, 3-min rest, 10
Weight: 81.0kg (morning)
Straight leg dead-lift, articulating back: 12@17.5kg, 12@40kg, 3-min rest, 12@45kg
Shoulder press, seated: 9@16kg, 3-min rest, 6
Cable ab crunches: 12@32.5kg, 2-min rest, 12
Assisted pull-ups: 5ish@40kg, 3-min rest, 5@47kg
Weight: 80.6kg (morning)
Straight leg dead-lift, articulating back: 12@20kg, 12@40kg, 3-min rest, 12, 3-min rest, 12@45kg
Chest press, dumbbells: 6@22kg, 3-min rest, 7@20kg, rest, 7@18kg
Assisted pull-ups: 5@40kg, 2@47kg
Cable ab crunches: 12@31.25kg
Weight: 82.5kg (afternoon)
Notes: Left shoulder started to feel odd during assisted pull-ups
Straight leg dead-lift, articulating back: 12@20kg
Shoulder press, seated: 8@16kg, 3-min rest, 8@14kg
Cable ab crunches: 12@28.75kg, 2-min rest, 12
Bicep machine: 12@18kg
Weight: 80.9kg (morning)
Note: 6:30am workout — back didn’t feel warmed up, so I avoided doing more straight leg dress lifts
Straight leg dead-lift, articulating back: 12@20kg, 12@40kg, 3-min rest, 12, 2-min rest, 12
Chest press, dumbbells: 8@22kg, 3-min rest, 9@18kg, rest, 8
Assisted pull-ups: 4ish@40kg, 3-min rest, 6@47kg
Cable ab crunches: 12@32.5kg, 2-min rest, 12@28.75kg
Bicep machine: 13ish@18kg
Weight: 82.3kg (morning)
Notes: starting taking creatine two weeks ago
Straight leg dead-lift, articulating back: 12@20kg, 12@30kg, 2-min rest, 12, 5-min rest, 12
Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg
Cable ab crunches: 12@28.75kg, 2-min rest, 12
Bicep machine: 14@14kg
Weight: 81.0kg (morning)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 6@80kg, 3-min rest, 5
Chest press, dumbbells: 8@22kg, 3-min rest, 10@18kg
Cable ab crunches: 12@31.25kg, 2-min rest, 12
Assisted pull-ups: 7@40kg, 3-min rest, 6@47kg
Weight: 81.8kg (morning)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@75kg, 3-min rest, 7
Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg
Cable ab crunches: 12@31.25kg, 2-min rest, 12
Assisted pull-ups: 6@40kg
Bicep machine: 10@14kg
Weight: 82.5kg (late morning)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@75kg, 3-min rest, 6
Chest press, dumbbells: 7@22kg, 3-min rest, 6@18kg
Cable ab crunches: 12@31.25kg, 2-min rest, 12
Weight: 81.4kg (afternoon)
