Category: Uncategorized

• 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

• 5 min row machine
• Dumbbell shoulder press (seated): 8@16kg (each side), 7, 6 (3-min rests)
• Leg press (5 holes showing): 12@43kg, 12@52kg, 12@61kg, 12@70kg, 12@79kg, 12, 12 (3-min rests between work sets)
• Drop set bicep curl machine, from 22.5kg
• Palloff press (2-min rests): 12@30kg, 12@30kg+extra, 12

Weight: 75.7kg Time: 49 minutes

• 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.