2021-08-14 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
  • Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 7@14kg (3-min rests)
  • Cable rows: 10@38.75, 3-min rest, 10, rest, 10ish

Time: 57 minutes

Weight: 76.6kg (morning)

2021-08-01 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@90kg, 5, 5 (3-min rests)
  • Cable rows: 10@38.75, 3-min rest, 10, 10ish
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 4, 6@12kg (3-min rests)

Time: 44 minutes

Weight: 77.9kg (morning)

2021-07-24 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
  • Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 6@12kg (3-min rests)

Time: 44 minutes

Weight: 77.4kg (morning)

2021-07-17 workout

  • 5 min row machine
  • Dumbbell chest press (slight incline): 8@20kg, 7, 7, (3-min rests)
  • Cable rows: 10@38.5, 3-min rest, 10, 8
  • Decline bench sit ups: 8@15kg, 8, 6 (3-min rests)

Time: 39 minutes

2021-07-10 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@90kg, 5, 5 (3-min rests)
  • Cable rows: 10@38.75, 3-min rest, 10, 10ish
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 6@10kg (3-min rests)

Time: 41 minutes

Weight: 76.9kg (morning)

2021-06-26 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 6 (3-min rests between work sets)
  • Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
  • Dumbbell chest press (slight incline): 8@20kg, 6, 7@16kg, (3-min rests)

Time: 45 minutes

Weight: 75.9kg (morning)

2021-06-19 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@85kg, 5, 8 (3-min rests)
  • Cable rows: 10@38.5, 3-min rest, 10, 10ish
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 6@12kg (3-min rests)

Time: 46 minutes

Weight: 76.8kg (morning)

2021-06-12 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
  • Decline bench sit ups: 9@15kg, 8, 6 (3-min rests)
  • Dumbbell chest press: 9@20kg, 8, 7 (3-min rests)

Time: 48 minutes

Weight: 76.6kg (late morning)

2021-06-05 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@85kg, 5, 6 (3-min rests)
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
  • Cable rows: 10@38.75, 3-min rest, 10
  • Decline bench sit ups: 10@15kg

Time: 43 minutes

Weight: 76.3kg (afternoon)

2021-05-30 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@75kg, 5, 7 (3-min rests between work sets)
  • Decline bench sit ups: 8@15kg, 8, 7 (3-min rests)
  • Dumbbell chest press: 9@20kg, 8, 5 (3-min rests)

Time: 45 minutes

Weight: 75.8kg (morning)