Category: Uncategorized

• 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): 7@14kg (each side), 6, 8 (2-min rests)
• 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
• Decline bench weighted situps, holding 15kg against chest: 2 sets of 8 (2-min rests)

Time: 62 minutes

Weight: 70.9 kg

Notes: Accidentally wore sandals to the gym, and they hassled me about it. Apparently it’s a health and safety thing related to dropping weights, because of course that doesn’t hurt if you’re wearing closed-toe shoes.

• 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): 8@12kg (each side), 7, 9 (2-min rests)
• 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
• Ab crunch machine (seat height 4): 8@32.5kg, 16@27.5, 14

Time: 57 minutes

Weight: 70.0 kg

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 5
• Dumbbell chest press, slow negative: 8@18kg (each side), 7, 6, 8
• Seated rows, wide grip: 8@49kg, 7, 6, 5
• Pallof press, big cable machine: 15 (each side)@35kg
• Bicep machine: drop set starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 53 minutes

Weight: 71.6 kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 12@10kg (each side), 11, 12
• 1 drop set of assisted pull-ups
• Decline bench weighted situps, holding 15kg against chest: 1 set of 8

Time: 41 minutes

Weight: 70.6 kg

• 5 min row machine
• Dumbbell chest press, slow negative: 10@16kg (each side), 9, 8, 11
• Seated rows, wide grip: 10@42kg, 9, 8, 10
• Ab crunch machine (seat height 4): 18@30kg, 16, 18

Time: 39 minutes

Weight: 70.5 kg

Notes: I’ve increased my rest between sets from 1 minute to 2 minutes, due to this study: https://www.ncbi.nlm.nih.gov/m/pubmed/26605807/

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 4, 4
• Dumbbell shoulder press (seated): 11@10kg (each side), 10, 9
• Decline bench weighted situps, holding 10kg against chest: 3 sets of 8

Time: 35 minutes

Weight: 70.4 kg

• 2 drop sets of assisted dips, wide grip, new machine
• 2 drop sets of assisted pull ups, neutral grip
• Bicep machine: drop set starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 31 minutes

Weight: 69.9 kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
• Dumbbell chest press, slow negative: 11@16kg (each side), 10, 6, 7@12kg
• Seated rows, wide grip: 9@42kg, 8, 7, 6

Time: 43 minutes

Weight: 69.3kg

• 5 min row machine
• Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 9
• Seated rows, wide grip: 8@42kg, 7, 6, 8
• Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
• Bicep machine: 2 drop sets starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 51 minutes

Weight: 70.1 kg