Author: David

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
• Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
• Assisted pull ups, pronated grip: 8@20kg, 7, 4.5, 8@30kg
• Planks with arms on exercise ball, rolled out: 4 sets of 50s, with 30s rest between
• Scaption raises: 12@5kg (each side), 12, 12
• Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
• Bicep machine: Drop set starting at 30kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

5K run, 28:50

Today’s workout:

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
• Standing cable rope rows: 10@60kg, 8@90kg, 7, 6, 3
• Dumbbell shoulder press (seated): 8@12kg (each side), 7, 6, 5
• Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
• Decline bench weighted situps, holding 5kg against chest: 3 sets of 12
• Bicep machine: Drop set starting at 30kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
• Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
• Assisted pull ups, pronated grip: 3.5@10kg, 8@20kg, 5
• Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
• Bicep machine: Drop set starting at 30kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
• Ab crunch machine (seat height 4): 15@30kg, 15, 15

5km run, 27:59

Today’s workout:

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
• Dumbbell shoulder press (seated): 8@12kg (each side), 7, 5, 3
• Decline bench weighted situps, holding 5kg against chest: 3 sets of 16
• Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets

Experienced moderate but unusual pain in left arm, inside of triceps during second set of dips, so cut the rest of the workout (rows, biceps, and triceps).

5km run, 28:59

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
• Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
• Assisted pull ups, pronated grip: 4.5@10kg, 8@20, 5.5
• Ab crunch machine (seat height 4): 15@30kg, 15, 15
• Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
• Bicep machine: Drop set starting at 30kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Today’s workout:

• 5 min row machine
• Dumbbell shoulder press (seated): 12@10kg (each side), 10, 5, 5
• Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
• Decline bench sit-up: 15@5kg (against chest), 15, 15
• Standing cable rope rows: 10@60kg, 8@90kg, 7, 6, 5
• Tricep pull downs with straight bar: Drop set starting at 35kg on the small cable machine
• Bicep machine: Drop set starting at 30kg