Category: Uncategorized

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@85kg, 3, 4
• Drop set of assisted dips, wide grip, new machine
• Drop set of assisted pull ups, neutral grip
• 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: 40 minutes

Weight: 70.0 kg

• 5 min row machine
• Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 8
• Ab crunch machine (seat height 4): 18@30kg, 16, 14
• Seated rows, wide grip: 11@35kg+extra, 10, 9, 9
• 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: 42 min

Weight: 71.4 kg

• 5 min row machine
• Kettle ball swings 2x45s@12kg, 4x45s@20kg
• 2 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: 1 drop set starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 62 minutes

Weight: 70.8kg

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 6, 5
• Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 6
• Ab crunch machine (seat height 4): 18@30kg, 16, 14
• 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

Weight: 70.5 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, 9, 8

Time: 30 minutes

Weight: 71.2 kg

• 5 min row machine
• 2 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: 35 minutes

Weight:  71.6 kg

• 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