Category: Uncategorized

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@110kg, 5, 5 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (2-min rests) : 12@20kg, 12@25kg, 10, 10, 10

Time: 40 minutes

Weight: 74.3 kg

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@100kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press, 1 drop set starting from 22kg (each side)
• 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: 74.7kg

Time: 45 minutes

• 5 min row machine
• Dumbbell shoulder press (seated): 10@14kg (each side), 9, 6 (3-min rests)
• Leg press (6 holes showing) :, 12@43kg, 12@52kg, 12@61kg, 12@70kg, 12@79kg, 12, 12 (3-min rests between work sets)
• 1 drop set of assisted pull-ups, neutral grip
• Palloff press (2-min rests): 12@30kg, 12, 12

Time: 51 minutes

Weight: 75.6 kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@105kg, 5, 7 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 12@18kg (each side), 11, 9, 5 (3-min rests)

• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Time: 51 minutes

Weight: 75.8kg

Notes: I don’t seem to be progressing on dumbell chest presses. I should try to replace this exercise.

• 5 min row machine
• Palloff press (2-min rests): 12@30kg, 12, 12
• Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@95kg, 5, 8 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@14kg (each side), 9, 6 (3-min rests)

• 1 drop set of assisted pull-ups, neutral grip

Time: 50 minutes

Weight: 74.7kg

• 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)
• Dumbbell chest press, slow negative: 12@18kg (each side), 11, 9, 6 (3-min rests)

• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Time: 54 minutes

Weight: 74.6kg

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@14kg (each side), 8, 7 (3-min rests)

• Palloff press (2-min rests): 12@30kg, 12, 12
• 1 drop set of assisted pull-ups, neutral grip

Time: 50 minutes

Weight: 75.1kg

• 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)
• Dumbbell chest press, slow negative: 12@18kg (each side), 11, 10, 9 (3-min rests)

• Ab crunch machine (seat height 4): 12@30, 8@27.5kg, 8@25kg (3-min rests)

Time: 53 minutes

Weight: 76.5kg

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@14kg (each side), 9, 8 (3-min rests)

• Palloff press (2-min rests): 15@25kg, 15, 15
• 1 drop set of assisted pull-ups, neutral grip

Time: 69 minutes

Weight: 74.5kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 6 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 11@18kg (each side), 10, 9, 8 (3-min rests)
• Incline bench situps: 8@15kg, 8, 8 (3-min rests)

Time: 53 minutes

Weight: 73.8kg