2018-10-17 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
  • Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 11 (3-min rests)

Time: 42 minutes

Weight: 73.7kg

2018-10-13 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 7 (3-min rests between work sets)
  • Dumbbell shoulder press (seated): 10@12kg (each side), 9, 6 (3-min rests)
  • 1 drop set of assisted pull-ups, neutral grip
  • Ab crunch machine (seat height 4): 10@27.5kg, 9@25kg, 8@22.5kg (3-min rests)

Time: 51 minutes

Weight: 73.4kg

2018-10-04 workout

  • 5 min row machine
  • Straight-leg dead lifts, articulating back: 12@20kg, 12, 12@30kg, 12
  • Dumbbell chest press, slow negative: 11@16kg (each side), 11, 10, 11 (3-min rests)
  • Drop set of assisted pullups, neutral grip

Time: 42 minutes

Weight: 72.6kg

Notes: I hurt my lower back last Friday; this was the first day it felt safe to return to the gym. The straight- leg dead lifts were scary to start, but everything seems to have gone OK.

2018-09-22 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated): 10@12kg (each side), 9, 6 (3-min rests)
  • 1 drop set of assisted pull-ups, neutral grip
  • Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
  • Tricep pull down, straight bar, drop set from 45kg
  • Drop set bicep curls, from 22.5kg

Time: 56 minutes

Weight: 73.9 kg

2018-09-20 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@85kg, 5, 8 (3-min rests between work sets)
  • Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 11 (3-min rests)
  • Drop set of assisted pullups, neutral grip

Time: 55 minutes

Weight: 73.7kg

2018-09-16 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 7 (3-min rests between work sets)
  • Dumbbell shoulder press (seated): 10@12kg (each side), 8, 6 (3-min rests)
  • 1 drop set of assisted pull-ups, neutral grip
  • Tricep pull down, straight bar, drop set from 40kg
  • Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
  • Drop set bicep curls, from 20kg

Time: 60 minutes

Weight: 73.4 kg

2018-09-10 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@80kg, 5, 8 (3-min rests between work sets)
  • Drop set of assisted pullups, neutral grip
  • Dumbbell chest press, slow negative: 10@16kg (each side), 9, 8, 7 (3-min rests)
  • Incline bench weighted situps, holding weight against chest: 8@10kg, 7, 6 (2-min rests)
  • Time: 61 minutes

    Weight: 74.5 kg

    2018-09-07 workout

    • 5 min row machine
    • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@75kg, 5, 5 (3-min rests between work sets)
    • Dumbbell shoulder press (seated): 9@12kg (each side), 8, 7 (3-min rests)
    • 1 drop set of assisted pull-ups, neutral grip
    • Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
    • Drop set bicep curls, from 20kg

    Time: 57 minutes

    Weight: 73.7 kg

    2018-09-02 workout

    • 5 min row machine
    • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@70kg, 5, 7@75 (3-min rests between work sets)
    • Drop set of assisted pullups, neutral grip
    • Dumbbell chest press, slow negative: 10@16kg (each side), 9, 8, 7 (3-min rests)
    • Incline bench weighted situps, holding weight against chest: 8@10kg, 7, 6 (2-min rests)
    • Another drop sets of assisted pull-ups, neutral grip
  • Time: 59 minutes

    Weight: 73.9 kg

    2018-08-28 workout

    5 min row machine

    Lat pull down station: 12@6, 12@7, 12@8, 12@9, 7@10

    Bench press station: 12@6, 12@7, 12@8 (3-min break), 7@9, 8@8

    2 minutes between sets

    Time: 34 minutes

    Time: 34 minutes