Category: Uncategorized

• 5 min row machine
• Assisted pull-ups: 9@40kg, 5.5, 7@47kg (3-min rests)
• Dumbbell chest press: 5@24kg, 5@22kg, 5@20kg (3-min rests)
• Cable machine ab crunches 7@41.25kg

Weight: 78.9kg (morning)

Time: 35 minutes

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@55kg, 5@75kg, 3-min rest, 5
• Dumbbell shoulder press, seated: 2@18kg, weird buckling of left arm, 8@16kg, 8@14kg (3-min rests)
• Cable machine ab crunches 10@40kg, 3-min rest, 9
• Lat pull down: 5@70kg, 2-min rest, 5

Weight: 79.0 kg (morning)

Time: 37 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@95kg, 3-min rest, 6
• Dumbbell chest press: 6@24kg, 8@22kg
• Cable machine ab crunches 9@41.25kg, 3-min, 8@38.75

Weight: 78.8 kg (afternoon)

Time: 30 minutes

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@55kg, 5@75kg, 3-min rest, 5
• Dumbbell shoulder press, seated: 6@18kg, 7@16kg, 7@14kg (3-min rests)
• Cable machine ab crunches 10@40kg, 3-min rest, 9
• Lat pull down: 4@70kg

Weight: 78.6kg (morning)

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@95kg, 3-min rest, 6
• Dumbbell chest press: 6@24kg, 8@20kg, 8@18kg
• Cable machine ab crunches 8@40kg, 3-min, 9@36.25

Weight: 79.3 kg (lunchtime)

Time: 36 minutes

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@55kg, 5@70kg, 3-min rest, 5
• Dumbbell shoulder press, seated: 6@18kg, 7@16kg, 6@14kg (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 9
• Lat pull down: 4@70kg

Weight: 79.3 kg (lunchtime)

Time: 38 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@95kg, 3-min rest, 5
• Dumbbell chest press: 9@22kg, 6@20kg, 7@18kg
• Cable machine ab crunches 9@36.25kg, 3-min, 9

Weight: 78.5 kg (morning)

Time: 39 minutes

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@55kg, 5@70kg, 3-min rest, 5
• Dumbbell shoulder press, seated: 5@18kg, 5.5@16kg, 6@14kg (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 9
• Lat pull down: 8@60kg

Weight: 78.8kg (lunchtime)

Time: 39 minutes

• 5 min row machine
• Straight leg dead lift, flat back: 12@15kg, 6@55kg, 5@95kg, 3-min rest, 5
• Cable machine ab crunches 10@36.25kg, 3-min, 9
• Dumbbell chest press: 9@22kg

Weight: 79.3 kg (lunchtime)

Time: 27 minutes

• 5 minutes row machine
• Barbell back squats: 12@15kg, 6@65kg, 3-min rest, 6
• Dumbbell shoulder press, seated: 7@18kg, 6@16kg, 6@14kg (3-min rests)
• Cable machine ab crunches 10@36.25kg, 3-min rest, 9
• Lat pull down: 8@60kg

Weight: 79.1 kg (morning)

Time: 35 minutes