Author: David

• 5 min row machine
• Barbell back squats: 12@20kg, 5@70kg, 5, 7 (3-min rests between work sets)
• Cable rows: 12@38.5, 2-min rest, 8@42, 3-min rest, 8
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 8, 6@12kg (3-min rests)

Time: 42 minutes

Weight: 81.9kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@50kg, 5@70, 5, 5 (3-min rests)
• Decline bench sit ups: 9@5kg, 9 (3-min rests)
• Dumbbell chest press: 11@18kg, 8 (3-min rests)

Time: 38 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 5@65kg, 5, 5 (3-min rests between work sets)
• Cable rows: 12@38.5, 2-min rest, 8@42, 3-min rest, 8
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 10, 6 (3-min rests)

Time: 39 minutes

Weight: 81.2kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 5@70, 5, 5 (3-min rests)
• Decline bench sit ups: 9@5kg, 9, 5 (3-min rests)
• Dumbbell chest press: 12@16kg, 9, 7 (2-min rests)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 6@65, 6, 6 (3-min rests)
• Cable rows: 12@35, 2-min rest, 10@38.5, 2-min rest, 10
• Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 8, 5@12kg (3-min rests)

Time: 41 minutes

Weight: 81.5kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 4@65kg, 5, 5 (3-min rests between work sets)

Time: 20 minutes

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 6@60, 6, 6 (3-min rests)
• Cable rows: 12@31.5, 2-min rest, 10@35, 2-min rest, 10
• Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 7, 5@12kg (3-min rests)

Time: 40 minutes

Weight: 80.7kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 8, 8 (3-min rests between work sets)
• Decline bench sit ups: 9@5kg, 9, 3 (2-min rests)
• Dumbbell chest press: 12@14kg, 12, 12 (2-min rests)

Time: 44 minutes

Weight: 80.6kg (late afternoon)

Notes: Center of back hurt during sit ups. It’s not clear why.

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 8@50, 8, 8 (3-min rests)
• Cable rows: 12@28, 12@31.5, 2-min rest, 12
• Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 7, 5@12kg (3-min rests)

Time: 40 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40, 8@50kg, 8, 8 (2-min rests between work sets)
• Decline bench sit ups: 9@5kg, 7, 4ish (2-min rests)
• Dumbbell chest press: 12@12kg, 12, 12 (2-min rests)

Time: 41 minutes

Weight: 80.7kg (evening)