David Sickmiller's Blog

Barbell back squats: 12@20kg, 6@80kg, 3-min rest, 6

Chest press, dumbbells: 7@22kg, 3-min rest, 8@20kg

Assisted pull-up machine: 8ish@40kg

Weight: 83.1kg (morning)

Straight-leg deadlift, articulating back: 12@20kg, 3-min rest, 12@35kg, rest, 9@45kg

Barbell back squats: 12@20kg, 5@80kg, 3-min rest, 5, rest, 5

Chest press, dumbbells: 7@24kg, 3-min rest, 6@22kg, rest, 8@18kg

Assisted pull-up machine: 6ish@40kg, 3-min rest, 5

Cable ab crunches: 12@32.5kg, 3-min rest, 12

bicep machine: 8ish@29kg

Weight: 83.7kg (morning)

Barbell back squats: 12@20kg, 6@75kg, 4-min rest, 6, rest, 6

Chest press, dumbbells: 7@24kg, 3-min rest, 6@22kg, rest, 8@18kg

Assisted pull-up machine: 7@40kg, 3-min rest, 6ish

Cable ab crunches: 12@31.25kg, 3-min rest, 12

bicep machine: 8ish@29kg

Weight: 83.2kg (morning)

Barbell back squats: 12@20kg, 7@70kg, 3-min rest, 7, rest, 6

Shoulder press, seated: 10@16kg, min rest, 6, 3-min rest, 6@14kg

Cable ab crunches: 12@32.5kg, 3-min rest, 12, 3-min rest, 12

bicep machine: 10@29kg

Weight: 83.3kg (morning)

Barbell back squats: 12@20kg, 6@70kg, 3-min rest, 7, rest, 6

Cable ab crunches: 12@11, 3-min rest, 12

Chest press, dumbbells: 6@24kg, 3-min rest, 6@22kg, rest, 8@18kg

Assisted pull-up machine: 7@40kg, 3-min rest, 6

bicep machine: 7ish@29kg

Weight: 82.5kg (evening)

Barbell back squats: 12@20kg, 6@70kg, 3-min rest, 6, rest, 6

Shoulder press, seated: 10@16kg, min rest, 7, 3-min rest, 6@14kg

Cable ab crunches: 12@33.75kg, 3-min rest, 12, 3-min rest, 12@31.25

Weight: 82.7kg (morning)

Barbell back squats: 12@20kg, 7@60kg, 3-min rest, 8, rest, 9

Chest press, dumbbells: 9@22kg, 3-min rest, 6@22kg, rest, 8@18kg

Assisted pull-up machine: 7@40kg, 3-min rest, 5

Cable ab crunches: 12@11, 3-min rest, 12

bicep machine: 7ish@29kg

Weight: 83.7kg (morning)

Barbell back squats: 12@20kg, 10@45kg, 3-min rest, 10, rest, 10

Shoulder press, seated: 11@16kg, 4-min rest, 8, 3-min rest, 8@14kg

Cable ab crunches: 12@11, 3-min rest, 12

bicep machine: 11@27kg

Weight: 82.7kg (morning)

Barbell back squats: 12@20kg, 10@40kg, 3-min rest, 10, rest, 10

Chest press, dumbbells: 9@22kg, 3-min rest, 7@20kg, rest, 7@18kg

Cable ab crunches: 12@32.5kg, 3-min rest, 12

bicep machine: 12@27kg

Weight: 83.1kg (morning)

Straight leg dead-lift, flat back: 12@20kg, 8@60kg, 6@90kg, 4-min rest, 5, 3-min rest, 4

Shoulder press, seated: 10@16kg, 3-min rest, 7

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

Cable ab crunches: 12@32.5+kg, 3-min rest, 12@28.75kg

bicep machine: 7@27kg

Weight: 82.1kg (morning)