- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 6@12kg (3-min rests)
Time: 41 minutes
Weight: 76.7kg (evening)
2020-10-19 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 12@40kg, 8@60kg, 8, 8 (2-min rests)
- Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Time: 41 minutes
Weight: 76.9kg (evening)
2020-10-15 workout
- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 7@12kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Weight: 76.6kh (evening)
Time: 47 minutes
2020-10-12 workout
- 5 min row machine
- Barbell back squats: 12@15kg, 12@40, 7@60kg, 7, 7 (3-min rests between work sets)
- Dumbbell chest press: 10@22kg, 6, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 14@36.25, 16@33.75, 16 (3-min rests)
Time: 41 minutes
Weight: 76.9kg (evening)
2020-10-08 workout
- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 8, 6@14kg (3-min rests)
- Cable kneeling twisting crunches: 18@33.75, 16, 16@31.25 (3-min rests)
Weight: 76.8kg (evening)
2020-10-05 workout
- 15-min HIIT cycling program
- Straight-leg deadlift, articulating back: 12@20, 12@28, 12 (3-min rests)
- Chest press machine: 12@35, 12@45, 3-min rest, 8@50, 3-min rest, 9
Weight: 76.6kg (evening)
Time: 43 minutes
2020-09-30 workout
- 5 min row machine
- Barbell back squats: 12@15kg, 12@40, 7@60kg, 7, 7 (3-min rests between work sets)
- Accidental chest press: 11@18kg
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 6@18kg (each side), 5@16kg, 6@14kg (3-min rests)
- Cable kneeling twisting crunches: 18@33.75, 16, 16@31.25 (3-min rests)
Time: 7:12-
Weight: 75.9kg (evening)
2020-09-28 workout
- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40kg, 12, 12 (3-min rests)
- Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@33.75, 18@31.25, 16 (3-min rests)
Weight: 76.6kg (evening)
Time: 43 minutes
2020-09-24 workout
- 5 min row machine
- Barbell back squats: 12@15kg, 12@40, 5@60kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 7@18kg (each side), 6@16kg, 7@14kg (3-min rests)
- Cable kneeling twisting crunches: 18@31.25, 16, 16 (3-min rests)
Time: 46 minutes
Weight: 76.0kg (evening)
2020-09-21 workout
- 20-min HIIT cycling program
- Straight-leg deadlift, articulating back: 12@20, 12@24, 12 (2-min rests)
- Chest press machine: 12@25, 12@35, 3-min rest, 12@45, 2-min rest, 12@45
Weight: 75.9kg (evening)
Time: 50 minutes