5 min row machine
Lat pull down station: 12@6, 12@7, 12@8, 12@9, 11@10
Bench press station: 12@6, 12@7, 12@8, 7.5@9, 7@8
2 minutes between sets
Time: 34 minutes
2018-08-18 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@65kg, 5, 8 (3-min rests between work sets)
- Drop set of assisted pullups, neutral grip
- Dumbbell chest press, slow negative: 9@16kg (each side), 8, 7, 8 (3-min rests)
- Another drop sets of assisted pull-ups, neutral grip
- Incline bench weighted situps, holding weight against chest: 7@10kg, 6, 7 (2-min rests)
Time: 55 minutes
Weight: 72.8 kg
2018-08-09 workout
5 min row machine
Lat pull down station: 12@5, 12@6, 12@7, 12@8, 12@9
Bench press station: 12@5, 12@6, 12@7, 12@8, 8@9
2 minutes between sets
Time: 32 minutes
2018-08-05 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@65kg, 5, 5 (2-min rests between work sets)
- Dumbbell shoulder press (seated): 10@10kg (each side), 9, 10 (2-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 14@25kg, 12, 10 (2-min rests)
- Drop set bicep curls, from 20kg
- Drop set tricep pulldowns, straight bar
Time: 52 minutes
Weight: 74.2 kg
2018-08-02 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@60kg, 5, 5 (2-min rests between work sets)
- Drop set of assisted pullups, neutral grip
- Dumbbell chest press, slow negative: 12@14kg (each side), 11, 10, 9 (2-min rests)
- Another drop sets of assisted pull-ups, neutral grip
- Incline bench weighted situps, holding weight against chest: 12@5kg, 11, 10 (2-min rests)
Time: 56 minutes
Weight: 74.9kg
2018-07-29 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@60kg, 5, 5 (2-min rests between work sets)
- Dumbbell shoulder press (seated): 9@10kg (each side), 8, 7 (2-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 12@22.5kg, 12, 12 (2-min rests)
- Drop set tricep pulldowns, straight bar
- Drop set bicep curls
Time: 60 minutes
Weight: 74.3kg
Notes: Back to the gym after five weeks’ holiday!
2018-06-24 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 9@14kg (each side), 8, 5 (2-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 11@32.5kg, 9, 7@30kg (2-min rests)
Time: 45 minutes
Weight: 73.8kg(!)
2018-06-13 workout
5 min row machine
Bench press station: 12@5, 12@6, 12@7, 18@8
Lat pull down station: 12@5, 12@6, 12@7, 18@8
2 minutes between sets
Time: 25 minutes
2018-06-09 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@90kg, 7 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 12@18kg (each side), 11, 10, 8@16kg (3-min rests)
- 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
Time: 57 minutes
Weight:
71.7kg
2018-06-04 workout
- 5 min row machine
- T-bar rows, wide grip: 12@20kg, 12ish@25 (2-min rests)
- Dumbbell chest press, slow negative: 12@18kg (each side), 11, 6, 11@12kg (2-min rests)
- Incline bench weighted situps, holding weight against chest: 12@10kg, 11, 11 (2-min rests)
- Drop set bicep curl machine
- Drop set tricep push downs, straight bar
Time: 45 minutes
Weight: 72.2kg