Category: Uncategorized

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 4, 5
• Ab crunch machine (seat height 4): 16@30kg, 16, 16
• Seated rows, wide grip: 11@35kg, 10, 9, 8
• Pallof press, big cable machine: 15 (each side)@35kg
• 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:  47 minutes

Weight:  72.9 kg

Notes: Did 3 sets of push-ups earlier in the day: 24, 12, 12

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
• 3 super sets of drop sets
  • Assisted dips, wide grip, new machine
  • Assisted pull ups, neutral grip
• 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:  74 minutes

Weight:  72.0 kg

• 5 min row machine
• Straight-leg dead lifts, articulating back: 12@20kg, 12@40kg, 9@45kg, 12
• Dumbbell chest press, slow negative: 12@16kg (each side), 11, 8, 7
• Ab crunch machine (seat height 4): 16@30kg, 16, 16
• Seated rows, wide grip: 12@35kg, 11, 10, 9
• Side planks: 2 sets @30s per side, 2 sets @45s. 30s between sets
• Bicep machine: 2 drop sets starting at 22.5kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 68 minutes

Weight: 72.2 kg

Notes: Ran into grip problems holding the 45kg long enough for 12 reps.

• 5 min row machine
• Horizontal leg press, one leg: 12@25kg, 11@34kg
• 3 super sets of drop sets
  • Assisted dips, wide grip, new machine
  • Assisted pull ups, neutral grip
• Decline bench weighted situps, holding 10kg against chest: 3 sets of 8

Time: 45 minutes

Weight: 72.5 kg

5K run, 31 minutes

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 4, 3
• Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 6
• Ab crunch machine (seat height 4): 16@30kg, 16, 16
• Seated rows, wide grip: 12@35kg, 11, 9, 8
• Pallof press, big cable machine: 15 (each side)@35kg
• Bicep machine: 2 drop sets starting at 22.5kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 64 minutes

Weight: 73.3 kg

Today’s workout:

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5
• Super set of 3 drop sets
  • Assisted dips, wide grip, new machine
  • Assisted pull ups, neutral grip
• Decline bench weighted situps, holding 5kg against chest: 3 sets of 12

Time: 55 minutes

Weight: 73.2 kg

5K run, 29:11

Today’s workout:

• 5 min row machine
• Dumbbell shoulder press (seated): 11@10kg (each side), 10, 9
• Ab crunch machine (seat height 4): 15@30kg, 15, 15
• Assisted pull up drop set, pronated
• Dumbbell chest press, slow negative: 10@18kg (each side), 6, 6
• Bicep machine: Drop set starting at 25kg

Time: 35 minutes

Weight: 74.2kg

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
• Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 6
• Decline bench weighted sit-ups, holding 5kg against chest: 3 sets of 12
• Standing cable rope rows: 10@60kg, 8@85kg, 7, 6, 5
• Pallof press, big cable machine: 15 (each side)@35kg
• Bicep machine: Drop set starting at 25kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 63 minutes

Weight: 73.9 kg