Category: Uncategorized

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 5@80, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
• Cable kneeling twisting crunches: 18@26.25, 16, 16 (3-min rests)

Time: 45 minutes

Weight: 76.0kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 9 (3-min rests)
• Dumbbell chest press: 9@20kg, 8, 7@16kg (3-min rests)
• Cable kneeling twisting crunches: 18@23.75, 18, 18 (3-min rests)

Time: 44 minutes

Weight: 74.2kg (afternoon)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 6@75, 6, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
• Cable kneeling twisting crunches: 16@23.75, 16, 16 (3-min rests)

Time: 47 minutes

Weight: 75.0kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 6, 4 (3-min rests)
• Dumbbell chest press: 8@20kg, 8, 9@16kg (3-min rests)
• Cable kneeling twisting crunches: 16@23.75, 12, 12 (3-min rests)

Time: 42 minutes

Weight: 75.2kg (evening)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 7@75, 7, 7 (3-min rests between work sets) – bar turned out to be 15kg, so these are off by 5kg
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 8, 6 (3-min rests)
• Cable kneeling twisting crunches: 12@23.75, 12, 12 (3-min rests)

Time: 46 minutes

Weight: 75.2kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 8, 8@70kg, 8 (3-min rests)
• Dumbbell chest press: 10@18kg, 10, 8 (3-min rests)
• Cable kneeling twisting crunches: 10@23.75, 12@21.25, 12 (3-min rests)

Time: 46 minutes

Weight: 75.3kg (evening)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 7@70, 7, 7 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 12@12kg (each side), 10, 6 (3-min rests)
• Pallof presses (each side): 12@13.75, 2-min wait, 12@16.25kg, 2-min wait, 12@13.75

Time: 41 minutes

Weight: 75.3 (evening)

• 5 min row machine
• Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40, 12, 12 (3-min rests)
• Dumbbell chest press: 10@18kg, 10, 8 (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@23.75, 12@26.25, 12@28.75kg (2-min rests)

Time: 40 minutes

Weight: 75.1kg (evening)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 8, 8 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 12@12kg (each side), 8, 6 (3-min rests)
• Pallof presses (each side): 12@11.25, 12@13.75, 2-min wait, 12@13.75

Time: 39 minutes

Weight: 75.4kg

• 5 min row machine
• Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40, 12, 12 (3-min rests)
• Dumbbell chest press: 10@18kg, 10, 8 (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@11, 12, 12 (3-min rests)
• 4 neutral grip pullups

Time: 46 minutes

Weight: 75.0kg (morning)