Author: David

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Cable rows (seated): 10@40, 3-min rest, 10@40, 3-min rest, 10
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 9, 5 (3-min rests)
• Decline bench sit ups: 10@5kg, 9, (3-min rests)

Time: 48 minutes

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 8 (3-min rests)
• Decline bench sit ups: 9@5kg, 9, 6 (3-min rests)
• Dumbbell chest press: 9@20kg, 7 (3-min rests)

Time: 46 minutes

Weight: 80.2kg (morning)

• 5 min row machine
• Leg press machine: 12@45, 12@54, 12@64, 12@73, 12@82, 12@91, 12@100, 12@109 (no rests)
• Cable rows: 10@42, 2-min rest, 10
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 6 (2-min rests)

Time: 28 minutes

Weight: 80.9 kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 8 (3-min rests)
• Decline bench sit ups: 9@5kg, 9, 7 (3-min rests)

Time: 56 minutes

Weight: 79.9kg (morning)

Notes: First time back at the gym after being sick. Forgot wrist straps.

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Cable rows: 10@42, 3-min rest, 9@42, 3-min rest, 10
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 9, 6@12kg (3-min rests)

Time: 43 minutes

Weight: 80.9kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80, 5, 8 (3-min rests)
• Decline bench sit ups: 9@5kg, 9 (3-min rests)
• Dumbbell chest press: 9@20kg, 7 (3-min rests)

Time: 44 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Cable rows: 10@42, 3-min rest, 9@42, 3-min rest, 9
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 7, 6@12kg (3-min rests)

Time: 42 minutes

Weight: 81.0kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80, 5, 5 (3-min rests)
• Decline bench sit ups: 9@5kg, 9, 7 (3-min rests)
• Dumbbell chest press: 9@20kg, 7 (3-min rests)

Time: 44 minutes

Weight: 81.3 kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Cable rows: 12@38.5, 2-min rest, 9@42, 3-min rest, 9
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 7, 6@12kg (3-min rests)

Time: 41 minutes

Weight: 80.4kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@40kg, 6, 6, (2-min rests)
• Dumbbell chest press: 9@20kg, 6, 7?@18kg (3-min rests)

Time: 38 minutes

Weight: 80.8kg (morning)

Notes: back was too stiff to do fully loaded deadlifts