5 min row machine
Bench press station: 12@4, 12@5, 12@6, 12@7, 12@8
Lat pull down station: 12@4, 12@5, 12@6, 12@7, 12@8
Time: 32 minutes
2018-05-19 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@90kg, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 12@18kg (each side), 11, 10, 6 (3-min rests)
- Seated rows, wide grip: 10@49kg, 9, 8, 7ish (2-min rests)
- Incline bench weighted situps, holding weight against chest: 12@10kg, 11, 10 (2-min rests)
Time: 61 minutes
Weight:
71.6 kg
2018-05-16 workout
5 min row machine
Straight-leg dead lift, articulating back: 12@30kg, 12@40kg, 12 (guessing bar weighs 10kg)
Bench press station: 12@3, 12@4, 12@5, 12@6
Lat pull down station: 12@3, 12@4, 12@5, 12@6
Time: 33 minutes
2018-05-14 workout
5 min row machine
Dumbbell chest press, slow negative: 11@18kg (each side), 10, 9, 9 (2-min rests)
Seated rows, wide grip: 10@49kg, 9, 8, 7ish (2-min rests)
Time: 30 minutes
Weight: 73.2 kg
2018-05-12 workout
- 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): 9@14kg (each side), 8, 6 (2-min rests)
- 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
- Ab crunch machine (seat height 4): 10@32.5kg, 8, 8 (2-min rests)
Time: 56 minutes
Weight: 72.1 kg
2018-05-06 workout
5 min row machine
Straight leg dead lift, articulating back: 12@20, 12@30, 12@40, 8@50, 7
Dumbbell chest press, slow negative: 11@18kg (each side), 10, 7, 6 (2-min rests)
Seated rows, wide grip: 10@49kg, 9ish, 8ish@42, 7 (2-min rests)
Time: 45 minutes
Weight: 71.5 kg
2018-04-29 workout
- 5 min row machine
- Dumbbell shoulder press (seated): 8@14kg (each side), 7, 8 (2-min rests)
- 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
- Incline bench weighted situps, holding weight against chest: 10@15kg, 6 (2-min rests)
Time: 35 minutes
Weight: 72.5 kg
2018-04-25 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 11@18kg (each side), 10, 9, 6 (2-min rests)
- Seated rows, wide grip: 10@49kg, 9, 8ish, 7ish (2-min rests)
- Drop set bicep curls
Time: 58 minutes
Weight:
72.5 kg
2018-04-21 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 6 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 8@14kg (each side), 7, 6 (2-min rests)
- 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
- Ab crunch machine (seat height 4): 10@32.5kg, 8, 6 (2-min rests)
Time: 58 minutes
Weight: 71.2 kg
2018-04-15 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 7 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 10@18kg (each side), 9, 8, 7 (2-min rests)
- Seated rows, wide grip: 9@49kg, 8, 7, 6 (2-min rests)
- Pallof press, big cable machine: 15 (each side)@35kg
- Drop set bicep curls
Time: 57 minutes
Weight: 72.1 kg
Notes: increase straight-leg dead lift weight next time