Category: Uncategorized

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@12kg (each side), 9, 7 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip

• Ab crunch machine (seat height 4): 8@27.5kg, 8@25kg, 8@22.5kg (3-min rests)

Time: 53 minutes

Weight: 73.8kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@90kg, 5, 7 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 8@18kg (each side), 7, 6, 9 (3-min rests)
• Cable rows: 8@70kg, 8
• Ab crunch machine (seat height 4): 12@27.5kg, 10@25kg, 8@22.5kg (3-min rests)

Time: 59 minutes

Weight: 74.8kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@12kg (each side), 9, 7 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip
• Ab crunch machine (seat height 4): 10@27.5kg, 10@25kg, 8@22.5kg (3-min rests)

Time: 54 minutes

Weight: 73.7kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 11 (3-min rests)

Time: 42 minutes

Weight: 73.7kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 7 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@12kg (each side), 9, 6 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip
• Ab crunch machine (seat height 4): 10@27.5kg, 9@25kg, 8@22.5kg (3-min rests)

Time: 51 minutes

Weight: 73.4kg

• 5 min row machine

• Straight-leg dead lifts, articulating back: 12@20kg, 12, 12@30kg, 12
• Dumbbell chest press, slow negative: 11@16kg (each side), 11, 10, 11 (3-min rests)
• Drop set of assisted pullups, neutral grip

Time: 42 minutes

Weight: 72.6kg

Notes: I hurt my lower back last Friday; this was the first day it felt safe to return to the gym. The straight- leg dead lifts were scary to start, but everything seems to have gone OK.

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@12kg (each side), 9, 6 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip
• Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
• Tricep pull down, straight bar, drop set from 45kg
• Drop set bicep curls, from 22.5kg

Time: 56 minutes

Weight: 73.9 kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@85kg, 5, 8 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 11 (3-min rests)
• Drop set of assisted pullups, neutral grip

Time: 55 minutes

Weight: 73.7kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 7 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@12kg (each side), 8, 6 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip
• Tricep pull down, straight bar, drop set from 40kg
• Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
• Drop set bicep curls, from 20kg

Time: 60 minutes

Weight: 73.4 kg