David Sickmiller's Blog

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@90kg, 5, 5 (3-min rests)
• Cable rows: 10@38.75, 3-min rest, 10, 10ish
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 6@10kg (3-min rests)

Time: 41 minutes

Weight: 76.9kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 6 (3-min rests between work sets)
• Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
• Dumbbell chest press (slight incline): 8@20kg, 6, 7@16kg, (3-min rests)

Time: 45 minutes

Weight: 75.9kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@85kg, 5, 8 (3-min rests)
• Cable rows: 10@38.5, 3-min rest, 10, 10ish
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 6@12kg (3-min rests)

Time: 46 minutes

Weight: 76.8kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Decline bench sit ups: 9@15kg, 8, 6 (3-min rests)
• Dumbbell chest press: 9@20kg, 8, 7 (3-min rests)

Time: 48 minutes

Weight: 76.6kg (late morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@85kg, 5, 6 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
• Cable rows: 10@38.75, 3-min rest, 10
• Decline bench sit ups: 10@15kg

Time: 43 minutes

Weight: 76.3kg (afternoon)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@75kg, 5, 7 (3-min rests between work sets)
• Decline bench sit ups: 8@15kg, 8, 7 (3-min rests)
• Dumbbell chest press: 9@20kg, 8, 5 (3-min rests)

Time: 45 minutes

Weight: 75.8kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@85kg, 5, 5 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 7@12kg, 6 (3-min rests)
• Cable rows: 10@38.75, 3-min rest, 10, rest, 10

Time: 48 minutes

Weight: 75.5kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 5@75kg, 5, 5 (3-min rests between work sets)
• Decline bench sit ups: 7@15kg, 7, 7 (3-min rests)
• Dumbbell chest press: 9@20kg, 8, 6 (3-min rests)

Time: 44 minutes

Weight: 75.5kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 8 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 6@12kg, 6 (3-min rests)
• Cable rows: 10@36.25, 3-min rest, 10, rest, 10
• Decline bench sit ups: 10@15kg, 8, 5 (3-min rests)

Time: 56 minutes

Weight: 75.5kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 10@50kg, 5@70kg, 5, 8 (3-min rests between work sets)
• Decline bench sit ups: 7@15kg, 7, 7 (3-min rests)
• Dumbbell chest press: 9@20kg, 8, 6 (3-min rests)

Time: 44 minutes

Weight: 74.9kg (evening)