Today’s workout:
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
- Standing cable rope rows: 10@60kg, 8@90kg, 7, 6, 3
- Dumbbell shoulder press (seated): 8@12kg (each side), 7, 6, 5
- Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
- Decline bench weighted situps, holding 5kg against chest: 3 sets of 12
- Bicep machine: Drop set starting at 30kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine