Author: David

• 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)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 12@30kg, 8@40, 8, 8 (2-min rests)
• Cable rows: 12@24.5, 2-min rest, 12@28, rest, 12
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 10@12kg, 7 (3-min rests)

Time: 34 minutes

Weight: 80.4 (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@30kg, 10@40kg, 10, 10 (2-min rests between work sets)
• Decline bench sit ups: 9@5kg, 7ish, 3 (2-min rests)
• Dumbbell chest press: 10@12kg, 10, 10, (2-min rests)

Time: 46 minutes

Weight: 80.3kg (afternoon)

• 5 min row machine
• Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12, 12 (2-min rests)
• Cable rows: 12@21, 2-min rest, 12, rest, 12
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 10, 6 (3-min rests)

Time: 39 minutes

Weight: 80.9kg (afternoon)

Notes: First time at Glenfield Leisure Centre. First time at the gym since lockdown!

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@90kg, 5, 5 (3-min rests)
• Cable rows: 10@38.75, 3-min rest, 10, 10ish
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 4, 6@12kg (3-min rests)

Time: 44 minutes

Weight: 77.9kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 6@12kg (3-min rests)

Time: 44 minutes

Weight: 77.4kg (morning)

• 5 min row machine
• Dumbbell chest press (slight incline): 8@20kg, 7, 7, (3-min rests)
• Cable rows: 10@38.5, 3-min rest, 10, 8
• Decline bench sit ups: 8@15kg, 8, 6 (3-min rests)

Time: 39 minutes

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@90kg, 5, 5 (3-min rests)
• Cable rows: 10@38.75, 3-min rest, 10, 10ish
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 6@10kg (3-min rests)

Time: 41 minutes

Weight: 76.9kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 6 (3-min rests between work sets)
• Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
• Dumbbell chest press (slight incline): 8@20kg, 6, 7@16kg, (3-min rests)

Time: 45 minutes

Weight: 75.9kg (morning)