David Sickmiller's Blog

• 20-min HIIT cycling program
• Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
• Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)

Weight: 76.6kg (afternoon)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 12@40kg, 5@70kg, 5, 8 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 8, 6@12kg (3-min rests)
• Cable kneeling twisting crunches: 18@36.25, 16, 14 (3-min rests)

Weight: 78.4kg (evening)

Time: 44 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 7 (3-min rests between work sets)
• Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
• Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)

Time: 42 minutes

Weight: 76.2kg (afternoon)

• 20-min HIIT cycling program
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 6@12kg (3-min rests)

Time: 41 minutes

Weight: 76.7kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 12@40kg, 8@60kg, 8, 8 (2-min rests)
• Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
• Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)

Time: 41 minutes

Weight: 76.9kg (evening)

• 20-min HIIT cycling program
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 7@12kg (3-min rests)
• Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)

Weight: 76.6kh (evening)

Time: 47 minutes

• 5 min row machine
• Barbell back squats: 12@15kg, 12@40, 7@60kg, 7, 7 (3-min rests between work sets)
• Dumbbell chest press: 10@22kg, 6, 7@18kg (3-min rests)
• Cable kneeling twisting crunches: 14@36.25, 16@33.75, 16 (3-min rests)

Time: 41 minutes

Weight: 76.9kg (evening)

• 20-min HIIT cycling program
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 8, 6@14kg (3-min rests)
• Cable kneeling twisting crunches: 18@33.75, 16, 16@31.25 (3-min rests)

Weight: 76.8kg (evening)

• 15-min HIIT cycling program
• Straight-leg deadlift, articulating back: 12@20, 12@28, 12 (3-min rests)
• Chest press machine: 12@35, 12@45, 3-min rest, 8@50, 3-min rest, 9

Weight: 76.6kg (evening)

Time: 43 minutes

• 5 min row machine
• Barbell back squats: 12@15kg, 12@40, 7@60kg, 7, 7 (3-min rests between work sets)
• Accidental chest press: 11@18kg
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 6@18kg (each side), 5@16kg, 6@14kg (3-min rests)
• Cable kneeling twisting crunches: 18@33.75, 16, 16@31.25 (3-min rests)

Time: 7:12-

Weight: 75.9kg (evening)