Category: Uncategorized

• 5 min row machine
• Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@32kg, 3-min rest, 10@40kg
• Leg extension machine: 10@46kg, 3-min rest, 10@57kg
• Assisted pull-ups: 10@54kg, 3-min rest, 6@45kg
• Dumbbell chest press: 12@16kg, 6@18kg (2-min rests)
• Cable machine ab crunches 12@16.25kg, 2-min rest, 12

Weight: 78.8kg (afternoon)

Time: 44 minutes

• 5 min row machine
• Leg extension machine: 12@29kg, 2-min rest, 10@39kg, 1-min rest, 10@48kg, 3-min rest, 10@57kg
• Lat pull-down: 10@40kg, 2-min rest, 10@45kg, 3-min rest, 10
• Dumbbell chest press: 12@14kg, 10 (2-min rests)
• Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@30kg, 3-min rest, 10@40kg

Weight: 79.6 kg (afternoon)

Time: 42 minutes

• 5 min row machine
• Leg curl: 12@36kg, 12@45kg, 12@54kg, 2-min rest, 12, 2-min rest, 12
• Dumbbell shoulder press (seated, fixed bench): 12@12kg (each side), 3-min rest, 8, 6
• Decline (relatively flat) bench sit ups: 10@10kg, 10 (3-min rests)
• Assisted pull ups: 7@36kg, 3-min rest, 7@45kg

Weight: 78.5kg (morning)

Time: 38 minutes

• 5 min row machine
• Leg extension machine: 10@66kg, 3-min rest, 10@75kg, 3-min rest, 10
• Lat pull-down: 10@47kg, 3-min rest, 8@57kg
• Dumbbell chest press: 10@18kg, 7 (3-min rests)
• Decline bench sit ups: 10@10kg, 3-min rest, 8
• Bicep curl machine

Weight: 78.5 kg (afternoon)

Time: 37 minutes

• 5 min row machine
• Barbell back squats: 12@20kg
• Leg curl: 12@36kg, 12@45kg, 12@54kg, 3-min rest, 12, 2-min rest, 12
• Dumbbell shoulder press (seated, fixed bench): 9@14kg (each side), 3-min rest, 8, 6
• Decline bench sit ups: 10@10kg, 9 (3-min rests)
• Assisted pull ups: 7@36kg, 3-min rest, 7@45kg

Weight: 79.5 kg (evening)

Time: 45 minutes

Notes: moderate pain in right hip during squats, so I switched to the leg curl machine

• 5 min row machine
• Leg extension machine: 10@66kg, 3-min rest, 10@75kg, 3-min rest, 10
• Lat pull-down: 10@47kg, 3-min rest, 8@57kg
• Dumbbell chest press: 9@18kg, 7 (3-min rests)
• Decline bench sit ups: 10@10kg, 3-min rest, 7

Weight: 79.0 kg (afternoon)

Time: 34 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@70, 2 (3-min rest between work sets)
• Dumbbell shoulder press (seated, fixed bench): 9@14kg (each side), 3-min rest, 8, 5
• Decline bench sit ups: 10@10kg, 8 (3-min rests)
• Assisted pull ups: 7@36kg, 3-min rest, 7@45kg

Weight: 79.5kg (morning)

Time: 44 minutes

Notes: Unusual soreness in right hip/thigh during squats.

• 5 min row machine
• Leg extension machine: 10@66kg, 2-min rest, 9@75kg, 3-min rest, 9
• Dumbbell chest press: 10@18kg, 9 (3-min rests)
• Lat pull-down: 8@47kg, 3-min rest, 7ish@57kg
• Decline bench sit ups: 10@10kg, 3-min rest, 7
• Bicep curl machine: 12@29kg

Time: 36 minutes

Weight: 80.4 kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@70, 5 (3-min rest between work sets)
• Dumbbell shoulder press (seated, fixed bench): 9@14kg (each side), 3-min rest, 8
• Decline bench sit ups: 10@10kg, 8 (3-min rests)
• Seated cable row: 12@40kg, 10@47kg, 3-min rest, 5@57kg

Weight: 80.5kg (afternoon)

Time: 42 minutes

• 5 min row machine
• Dumbbell chest press: 10@18kg, 9, 9@16kg (3-min rests)
• Lat pull-down: 8@40kg, 8@47kg, 3-min rest, 7ish@57kg
• Decline bench sit ups: 10@10kg, 3-min rest, 9?
• Bicep curl machine: 9@29kg

Time: 34 minutes

Weight: 79.5kg (evening)