- 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
Weight: 79.9 kg (evening)
Time: 36minutes
Weight: 79.1kg (afternoon)
Time: 40 minutes
Weight: 79.2 kg (early morning)
Time: 32 minutes
Weight: 79.2kg (morning)
Time: 34 minutes
Weight: 79.9 kg (evening)
Time: 37minutes
Weight: 80.3 kg (afternoon)
Time: 33 minutes
Weight: 80.8 kg (evening)
Time: 49 minutes
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
Weight: 78.6 kg (afternoon)
Time: 55 minutes
Weight:80.0 kg (evening)
Time: minutes 35 minutes