2018-03-09 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 4, 4
  • Dumbbell shoulder press (seated): 11@10kg (each side), 10, 9
  • Decline bench weighted situps, holding 10kg against chest: 3 sets of 8

Time: 35 minutes

Weight: 70.4 kg

2017-03-04 workout

  • 2 drop sets of assisted dips, wide grip, new machine
  • 2 drop sets of assisted pull ups, neutral grip
  • Bicep machine: drop set starting at 20kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 31 minutes

Weight: 69.9 kg

2017-03-02 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
  • Dumbbell chest press, slow negative: 11@16kg (each side), 10, 6, 7@12kg
  • Seated rows, wide grip: 9@42kg, 8, 7, 6

Time: 43 minutes

Weight: 69.3kg

2017-02-17 workout

  • 5 min row machine
  • Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 9
  • Seated rows, wide grip: 8@42kg, 7, 6, 8
  • Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
  • Bicep machine: 2 drop sets starting at 20kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 51 minutes

Weight: 70.1 kg

2018-02-16 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@85kg, 3, 4
  • Drop set of assisted dips, wide grip, new machine
  • Drop set of assisted pull ups, neutral grip
  • Bicep machine: 2 drop sets starting at 20kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 40 minutes

Weight: 70.0 kg

2018-02-12 workout

  • 5 min row machine
  • Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 8
  • Ab crunch machine (seat height 4): 18@30kg, 16, 14
  • Seated rows, wide grip: 11@35kg+extra, 10, 9, 9
  • Bicep machine: 2 drop sets starting at 20kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 42 min

Weight: 71.4 kg

2018-02-06 workout

  • 5 min row machine
  • Kettle ball swings 2x45s@12kg, 4x45s@20kg
  • 2 super sets of drop sets
    • Assisted dips, wide grip, new machine
    • Assisted pull ups, neutral grip
  • Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
  • Bicep machine: 1 drop set starting at 20kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 62 minutes

Weight: 70.8kg

2018-02-03 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 6, 5
  • Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 6
  • Ab crunch machine (seat height 4): 18@30kg, 16, 14
  • Seated rows, wide grip: 11@35kg, 10, 9, 8
  • Pallof press, big cable machine: 15 (each side)@35kg
  • Bicep machine: 2 drop sets starting at 20kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Weight: 70.5 kg

2018-01-16 workout

  • 5 min row machine
  • 2 super sets of drop sets
    • Assisted dips, wide grip, new machine
    • Assisted pull ups, neutral grip
  • Decline bench weighted situps, holding 10kg against chest: 3 sets of 8

Time: 35 minutes

Weight:  71.6 kg