Category: Uncategorized

Straight leg dead lift, straight back: 12@20kg, 6@60kg, 6@80kg, 3-min rest, 6

Chest press, dumbbells: 9@20kg, 3-min rest, 7

Assisted pull-ups:6@40

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Straight leg dead lift, articulating back: 12@30kg, 10@45kg, 3-min rest, 10

Shoulder press, seated: 9@14kg, 3-min rest, 7@14kg

Lat pull-down: 12@35, 10@42.5

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Weight: 79.1kg (morning)

Straight leg dead lift, straight back: 12@20kg, 6@60kg, 6@90kg, 3-min rest, 3

Chest press, dumbbells: 9@20kg, 3-min rest, 7

Assisted pull-ups:6@40

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Weight: 79.7kg (morning)

Notes: started to lose grip during dead lift — bring straps next time

Straight leg dead lift, straight back: 12@20kg, 6@70kg, 3-min rest, 8@80

Shoulder press, seated: 9@14kg, 3-min rest, 6@14kg

Assisted pull ups: 7@40kg

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Weight: 79.6kg (morning)

Straight leg dead lift, straight back: 12@20kg, 6@60kg, 2-min rest, 6@70

Chest press, dumbbells: 11@18kg, 3-min rest, 8

Assisted pull-ups:6@40

Cable ab crunches: 12@26.25kg, 2-min rest, 12

Weight: 79.7kg (morning)

Straight leg dead lift, articulating back: 12@25kg, 12@45kg, 2-min rest, 10

Shoulder press, seated: 9@14kg, 3-min rest, 6@14kg

Cable ab crunches: 12@26.25kg, 2-min rest, 12

Weight: 80.9kg (afternoon)

Straight leg dead lift, articulating back: 12@25kg, 10@45kg, 2.5-min rest, 10

Chest press, dumbbells: 12@16kg, 3-min rest, 9

Notes: fire alarm went off!

Straight leg dead lift, articulating back: 12@25kg, 10@45kg, 2-min rest, 10

Shoulder press, seated: 12@12kg, 2-min rest, 6@14kg

Cable ab crunches: 12@25kg, 2-min rest, 12

Weight: 80.2kg (morning)

Straight leg dead lift, articulating back: 12@20kg, 12@40kg, 2.5-min rest, 12

Chest press, dumbbells: 12@16kg, 3-min rest, 9

Assisted pull ups: 6@40kg

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Weight: 79.3 kg (afternoon)

Straight leg dead lift, articulating back: 12@20kg, 12@40kg, 2-min rest, 10

Shoulder press, seated: 12@12kg, 2-min rest, 6@14kg

Cable ab crunches: 12@23.75kg, 2-min rest, 12

Weight: 79.2kg (morning)

Notes: Back at it after a cold for two weeks