2023-12-24 workout

  • 5 min row machine
  • Straight leg dead lift, flat back: 12@20kg, 5@55kg, 5@65kg, 3-min rest, 6
  • Cable machine ab crunches 8@36.25kg, 3-min rest, 8
  • Dumbbell chest press: 9@20kg, 8, 8?@16 (3-min rests)
  • Cable rows: 11@60kg

Weight: 79.9 kg (afternoon)

Time: 36 minutes

2023-12-18 workout

  • 5 min row machine
  • Straight leg dead lift, articulating back: 12@20kg, 7@52kg, 3-min rest, 7
  • Dumbbell shoulder press, seated: 8@16kg, 6 (3-min rests)
  • Cable machine ab crunches 8@33.75kg, 3-min rest, 10
  • Tabata, one riser

Weight: 79.7kg (evening)

Time: 35 minutes

2023-12-14 workout

  • 5 min row machine
  • Barbell back squats: 12@15kg, 10@35kg, 2-min rest, 10
  • Cable machine ab crunches 10@33.75kg, 3-min rest, 10
  • Dumbbell chest press: 11@18kg, 9, 9@14 (3-min rests)
  • Cable rows: 10@60kg

Weight: 79.9 kg (evening)

Time: 36minutes

2023-12-12 workout

  • 5 min row machine
  • Straight leg dead lift, articulating back: 12@20kg, 6@48kg, 3-min rest, 7
  • Dumbbell shoulder press, seated: 8@16kg, 6 (3-min rests)
  • Cable machine ab crunches 10@33.75kg, 3-min rest, 10
  • Lat pull down: 10@42.5, 3-min rest, 8@50kg
  • Tabata, no risers

Weight: 79.1kg (afternoon)

Time: 40 minutes

2023-12-10 workout

  • 5 min row machine
  • Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 9
  • Cable machine ab crunches 8@32.5kg, 3-min rest, 8
  • Dumbbell chest press: 11@18kg, 8, 8@14 (3-min rests)
  • Cable rows: 12@50kg

Weight: 79.2 kg (early morning)

Time: 32 minutes

2023-12-04 workout

  • 5 min row machine
  • Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 8
  • Dumbbell shoulder press, seated: 8@16kg, 8@12kg (3-min rests)
  • Cable machine ab crunches 10@28.75kg, 3-min rest, 12
  • Tabata, 1 riser

Weight: 79.2kg (morning)

Time: 34 minutes

2023-11-30 workout

  • 5 min row machine
  • Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 8
  • Cable machine ab crunches 10@28.75kg, 3-min rest, 10
  • Dumbbell chest press: 11@18kg, 8, 8@14 (3-min rests)
  • Cable rows: 12?@42.5kg, 2-min rest, 12

Weight: 79.9 kg (evening)

Time: 37minutes

2023-11-27 workout

  • 5 min row machine
  • Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 8
  • Dumbbell shoulder press, seated: 10@14kg, 8 (3-min rests)
  • Cable machine ab crunches 10@28.75kg, 3-min rest, 12
  • Tabata

Weight: 80.3 kg (afternoon)

Time: 33 minutes

2023-11-22 workout

  • 5 min row machine
  • Straight leg dead lift, articulating back: 12@20kg, 10@40kg, 3-min rest, 12
  • Dumbbell chest press: 11@18kg, 8, 8@14 (3-min rests)
  • Cable machine ab crunches 10@28.75kg, 3-min rest, 10
  • Cable rows: 12@35kg, 2-min rest, 12

Weight: 80.8 kg (evening)

Time: 49 minutes

2023-11-14 workout

Leg curl machine: 12@36kg, 10@43kg, 2-min rest, 10

Leg extension machine: 12@36kg, 10@43kg, 2-min rest, 11

Compound row machine: 12@23kg, 12@36kg, 2-min rest, 12@43kg, rest, 10@50kg

Ab machine: 12@30, 8@36kg, 2-min rest, 8