Category: Uncategorized

• 5 min row machine
• Leg (hamstring) curl machine : 12@42kg, 12@49kg, 12@56kg, 10@63kg, 10, 10 (3-min rests between work sets)

• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@30kg, 10@35kg, 10, 9, 8@27.5kg
• Cable rows: 12@35, 12@45, 12@55, 10@65, 8@75kg, 8

Time: 53 minutes

Weight: 75.1kg

Notes: forgot my wrist straps so did leg curls instead of straight leg dead lifts

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@85kg, 5, 5 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 8@16kg (each side), 7, 7@12 (3-min rests)

Time: 37 minutes

Weight: 73.4kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@105kg, 5, 6 (3-min rests between work sets)
• Chest press, new cable machine, height 12 (3-min rests between work sets) : 12@10kg (each side), 12@12.5kg, 12, 11, 10
• 1 drop set of assisted pull-ups, neutral grip

Time: 48 minutes

Weight: 74.3kg

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@95kg, 5@90kg, 5 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 8@16kg (each side), 7, 6@12 (3-min rests)
• Drop set bicep curl machine, from 22.5kg
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Time: 50 minutes

Weight: 74.6kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@105kg, 5, 5 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@30kg, 10@35kg, 9, 9@27.5k, 8
• 1 drop set of assisted pull-ups, neutral grip

Time: 46 minutes

Weight: 75.3kg

Notes: Looks like I’ve eaten too many peanut butter banana muffins these last two days!

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@90kg, 5, 6 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 8@16kg (each side), 6, 4 (3-min rests)
• Drop set bicep curl machine, from 22.5kg
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Time: 50 minutes

Weight: 73.9kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 4ish@110kg, 5@100kg, 5 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@30kg, 10@35kg, 8, 8@27.5kg, 8
• 1 drop set of assisted pull-ups, neutral grip

Time: 47 minutes

Weight: 73.0kg

Notes: This was really hard, presumably because I haven’t been to the gym for two weeks.

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 8 (3-min rests between work sets)

• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@30kg, 10@35kg, 10, 7, 10@27.5kg
• 1 drop set of assisted pull-ups, neutral grip
• Palloff press: 12@30kg

Time: 50 minutes

Weight: 73.8kg

Notes: I had planned to increase my squat weight to 105kg, but the rack with adjustable safety bars was busy, so I stayed at 100kg. I was able to do 8 reps in my last set, though, so I really should increase the weight next time.

• 5 min row machine
• Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40kg, 8@50kg, 8, 8
• Dumbbell shoulder press (seated): 8@16kg (each side), 6, 4 (3-min rests)
• Drop set bicep curl machine, from 22.5kg
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Weight: 74.0kg

Time: 52 minutes

Notes: I forgot my wrist straps, so instead of flat-back dead lifts, I did articulated ones (at lower weights). Everything after that was really hard, presumably because the dead lifts were so hard.

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@100kg, 5, 6 (3-min rests between work sets)

• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@25kg, 12@30kg, 12, 7.5, 10@25kg
• 1 drop set of assisted pull-ups, neutral grip

Time: 50 minutes

Weight: 74.3kg