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)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@70kg, 3-min rest, 7
Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg
Cable ab crunches: 12@11, 2-min rest, 10, rest, 10@11
Assisted pull-ups: 5@40kg
Weight: 80.5kg (morning)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@70kg, 3-min rest, 7
Chest press, dumbbells: 11@20kg, 3-min rest, 6@20kg, 3-min rest, 6@16kg
Assisted pull-up machine: 7ish@40kg, 3-min rest, 4ish
Cable ab crunches: 12@32.5kg, 2-min rest, 8, rest, 9@28.75kg
Weight: 80.8kg (morning)
Barbell back squats: 12@20, 11@50kg, 2-min rest, 9@60kg, 3-min rest, 9
Shoulder press, seated: 8@16kg, 3-min rest, 8@14kg
Cable ab crunches: 12@32.5kg, 2-min rest, 10, rest, 10@28.75kg
Weight: 81.7kg (afternoon)
Barbell back squats: 12@20, 11@40kg, 2-min rest, 9@50kg, rest, 9
Chest press, dumbbells: 10@20kg, 3-min rest, 8@18kg, 3-min rest, 6@16kg
Assisted pull-up machine: 6ish@40kg, 3-min rest, 4ish
Cable ab crunches: 12@32.5kg, 2-min rest, 8, rest, 9@28.75kg
Weight: 80.0kg (morning)
