Category: Uncategorized

• 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

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5@95kg, 7 (3-min rests)
• Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
• Cable kneeling twisting crunches: 14@33.75, 18@31.25, 16 (3-min rests)

Time: 45 minutes

Weight: 75.7kg (evening)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 7@18kg (each side), 8@14kg, 5 (3-min rests)
• Cable kneeling twisting crunches: 18@31.25, 16, 16 (3-min rests)

Weight: 75.4kg (evening)

Time: 42 minutes

• 5 min elliptical
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5@95kg, 5 (3-min rests)
• Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
• Cable kneeling twisting crunches: 18@31.25, 16, 16@28.75 (3-min rests)

Weight: 76.9kg (evening)

Time: 47 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 6@60kg, 6, 7 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 6@12kg (3-min rests)
• Cable kneeling twisting crunches: 18@31.25, 16, 16@28.75 (3-min rests)

Time: 42 minutes

Weight: 76.8kg (morning)

• 5 min elliptical
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 5@90kg, 5 (3-min rests)
• Dumbbell chest press: 10@22kg, 7, 10@16kg (3-min rests)
• Cable kneeling twisting crunches: 18@31.25, 16, 16@28.75 (3-min rests)

Time: 43 minutes

Notes: First time back after the second-wave lockdown. The row machines and scale have been removed from the gym.

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 5@80, 5, 7 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@18kg (each side), 6, 8@14kg (3-min rests)
• Cable kneeling twisting crunches: 18@31.25, 16, 16@28.75 (3-min rests)

Weight: 76.1kg (evening)

Time: 43 minutes

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@100, 5, 5 (3-min rests)
• Dumbbell chest press: 10@22kg, 8, 10@16kg (3-min rests)
• Cable kneeling twisting crunches: 18@31.25, 14, 16@28.75 (3-min rests)

Weight: 77.1kg (evening)

Time: 47 minutes

• 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): 7@18kg (each side), 5, 8@12kg (3-min rests)
• Cable kneeling twisting crunches: 16@31.25, 16@28.75, 16 (3-min rests)

Time: 54 minutes

Weight: 76.2kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@95, 5, 5 (3-min rests)
• Dumbbell chest press: 9@22kg, 8, 9@18kg (3-min rests)
• Cable kneeling twisting crunches: 14@31.25, 16@28.75, 16 (3-min rests)

Weight: 75.9kg (evening)

Time: 50 minutes