2019-12-07 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5@80, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated, fixed reclining bench): 8@18kg (each side), 6, 6 (3-min rests)
  • Decline bench situps: 10@14kg, 10, 10 (3-min rests)

Time: 44 minutes

Weight: 74.5 kg

2019-12-01 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 6 (3-min rests between work sets)
  • Dumbbell chest press: 6@24kg, 5, 5 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
  • Tricep pull downs: drop set from 8

Time: 54 minutes

Weight: 75.6kg

2019-11-24 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 4@85kg, 5@80, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated, fixed reclining bench): 8@18kg (each side), 7, 6 (3-min rests)
  • Decline bench situps: 10@14kg, 10, 10 (3-min rests)
  • Tricep pull downs: drop set from 8

Time: 51 minutes

Weight: 76.1 kg

Notes: squats were super hard, so I went down 5kg. I think this is probably related to dieting and losing 2kg in the past week.

2019-11-16 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 5 (3-min rests between work sets)
  • Dumbbell chest press: 6@24kg, 5, 5 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Time: 48 minutes

Weight: 78.2kg

2019-11-09 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (4-min rests between work sets)
  • AZDumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 8 (3-min rests)
  • Decline bench situps: 10@14kg, 9, 10 (3-min rests)

Time: 49 minutes

Weight: 76.8kg

2019-11-07 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 7 (3-min rests between work sets)
  • Dumbbell chest press: 6@24kg, 6, 4 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Time: 48 minutes

Weight: 77.7kg

2019-11-02 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 5 (3-min rests)
  • Decline bench situps: 10@12.5kg, 9, 9 (3-min rests)
  • Tricep pull downs: drop set from 8

Time: 48 minutes

Weight: 78.0kg

2019-10-31 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 5 (3-min rests between work sets)
  • Dumbbell chest press: 10@20kg, 9, 7 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Notes: 22kg dumbbells were busy, so I went down to 20kg

Time: 46 minutes

Weight: 77.9kg

2019-10-24 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 3 (3-min rests)
  • Cable kneeling crunches: (bullhorn handle, machine closest to fuse box): 12@12, 12, 12
  • Tricep pull downs: drop set from 8

Time: 43 minutes

Weight: 76.6kg

2019-10-19 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 9 (3-min rests between work sets)
  • Dumbbell chest press: 8@22kg, 7, 5 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@11, 12@12, 10 (3-min rests)

Note: I set the barbell on a stand, so that’s kinda like doing one less deadlift than when it’s on the floor as usual.

Time: 47 minutes

Weight: 76.7kg