Today’s workout:
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 6
- Dumbbell shoulder press (seated): 11@10kg (each side), 10, 6, 6
- Standing cable rope rows: 10@60kg, 8@90kg, 7, 6@85, 5@80
- Decline bench weighted sit-ups, holding 5kg against chest: 3 sets of 12
- Dumbbell chest press, slow negative: 10@18kg (each side), 9, 4, 8@12
- Pallof press, big cable machine: 15 (each side)@35kg
- Bicep machine: Drop set starting at 25kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 65 minutes
Weight: 74.7 kg