Author: David

• 5 min row machine
• Barbell back squats: 12@15kg, 6@55kg, 3-min rest, 6
• Dumbbell shoulder press, seated: 8@16kg, 6 (3-min rests)
• Cable machine ab crunches 9@36.25kg, 3-min rest, 9

Weight: 78.9kg (afternoon)

Time: 30 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 5@65kg, 5@75kg, 3-min rest, 5
• Cable machine ab crunches 8@36.25kg, 3-min rest, 8
• Dumbbell chest press: 9@20kg, 6, 8?@16 (3-min rests)
• Lat pull down: 10@50, 3-min rest, 8@60kg
• Tabata, 1 riser

Weight: 78.8kg (morning)

Time: 48 minutes

• 5 min row machine
• Barbell back squats: 12@15kg, 8@45kg, 3-min rest, 10
• Dumbbell shoulder press, seated: 9@16kg, 6 (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 8?
• Tabata, one riser. Paused for ~1 min in the middle.

Weight: 79.2kg (evening)

Time: 40 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@20kg, 5@55kg, 5@65kg, 3-min rest, 6
• Cable machine ab crunches 8@36.25kg, 3-min rest, 8
• Dumbbell chest press: 9@20kg, 8, 8?@16 (3-min rests)
• Cable rows: 11@60kg

Weight: 79.9 kg (afternoon)

Time: 36 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 7@52kg, 3-min rest, 7
• Dumbbell shoulder press, seated: 8@16kg, 6 (3-min rests)
• Cable machine ab crunches 8@33.75kg, 3-min rest, 10
• Tabata, one riser

Weight: 79.7kg (evening)

Time: 35 minutes

• 5 min row machine
• Barbell back squats: 12@15kg, 10@35kg, 2-min rest, 10
• Cable machine ab crunches 10@33.75kg, 3-min rest, 10
• Dumbbell chest press: 11@18kg, 9, 9@14 (3-min rests)
• Cable rows: 10@60kg

Weight: 79.9 kg (evening)

Time: 36minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 6@48kg, 3-min rest, 7
• Dumbbell shoulder press, seated: 8@16kg, 6 (3-min rests)
• Cable machine ab crunches 10@33.75kg, 3-min rest, 10
• Lat pull down: 10@42.5, 3-min rest, 8@50kg
• Tabata, no risers

Weight: 79.1kg (afternoon)

Time: 40 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 9
• Cable machine ab crunches 8@32.5kg, 3-min rest, 8
• Dumbbell chest press: 11@18kg, 8, 8@14 (3-min rests)
• Cable rows: 12@50kg

Weight: 79.2 kg (early morning)

Time: 32 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 8
• Dumbbell shoulder press, seated: 8@16kg, 8@12kg (3-min rests)
• Cable machine ab crunches 10@28.75kg, 3-min rest, 12
• Tabata, 1 riser

Weight: 79.2kg (morning)

Time: 34 minutes

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 8
• Cable machine ab crunches 10@28.75kg, 3-min rest, 10
• Dumbbell chest press: 11@18kg, 8, 8@14 (3-min rests)
• Cable rows: 12?@42.5kg, 2-min rest, 12

Weight: 79.9 kg (evening)

Time: 37minutes