- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 5@70, 5, 5 (3-min rests)
- Decline bench sit ups: 9@5kg, 9, 5 (3-min rests)
- Dumbbell chest press: 12@16kg, 9, 7 (2-min rests)
2022-02-13 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 6@65, 6, 6 (3-min rests)
- Cable rows: 12@35, 2-min rest, 10@38.5, 2-min rest, 10
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 8, 5@12kg (3-min rests)
Time: 41 minutes
Weight: 81.5kg (morning)
2022-02-10 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 4@65kg, 5, 5 (3-min rests between work sets)
Time: 20 minutes
2022-02-07 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 6@60, 6, 6 (3-min rests)
- Cable rows: 12@31.5, 2-min rest, 10@35, 2-min rest, 10
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 7, 5@12kg (3-min rests)
Time: 40 minutes
Weight: 80.7kg (morning)
2022-02-03 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 8, 8 (3-min rests between work sets)
- Decline bench sit ups: 9@5kg, 9, 3 (2-min rests)
- Dumbbell chest press: 12@14kg, 12, 12 (2-min rests)
Time: 44 minutes
Weight: 80.6kg (late afternoon)
Notes: Center of back hurt during sit ups. It’s not clear why.
2022-01-31 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 8@50, 8, 8 (3-min rests)
- Cable rows: 12@28, 12@31.5, 2-min rest, 12
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 7, 5@12kg (3-min rests)
Time: 40 minutes
2022-01-27 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40, 8@50kg, 8, 8 (2-min rests between work sets)
- Decline bench sit ups: 9@5kg, 7, 4ish (2-min rests)
- Dumbbell chest press: 12@12kg, 12, 12 (2-min rests)
Time: 41 minutes
Weight: 80.7kg (evening)
2022-01-22 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 12@30kg, 8@40, 8, 8 (2-min rests)
- Cable rows: 12@24.5, 2-min rest, 12@28, rest, 12
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 10@12kg, 7 (3-min rests)
Time: 34 minutes
Weight: 80.4 (morning)
2022-01-13 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 12@30kg, 10@40kg, 10, 10 (2-min rests between work sets)
- Decline bench sit ups: 9@5kg, 7ish, 3 (2-min rests)
- Dumbbell chest press: 10@12kg, 10, 10, (2-min rests)
Time: 46 minutes
Weight: 80.3kg (afternoon)
2022-01-07 workout
- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12, 12 (2-min rests)
- Cable rows: 12@21, 2-min rest, 12, rest, 12
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 10, 6 (3-min rests)
Time: 39 minutes
Weight: 80.9kg (afternoon)
Notes: First time at Glenfield Leisure Centre. First time at the gym since lockdown!