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- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 8@60kg, 7@75, 7, 7 (3-min rests between work sets) – bar turned out to be 15kg, so these are off by 5kg
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 8, 6 (3-min rests)
- Cable kneeling twisting crunches: 12@23.75, 12, 12 (3-min rests)
Time: 46 minutes
Weight: 75.2kg (evening)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 8, 8@70kg, 8 (3-min rests)
- Dumbbell chest press: 10@18kg, 10, 8 (3-min rests)
- Cable kneeling twisting crunches: 10@23.75, 12@21.25, 12 (3-min rests)
Time: 46 minutes
Weight: 75.3kg (evening)
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 8@60kg, 7@70, 7, 7 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 12@12kg (each side), 10, 6 (3-min rests)
- Pallof presses (each side): 12@13.75, 2-min wait, 12@16.25kg, 2-min wait, 12@13.75
Time: 41 minutes
Weight: 75.3 (evening)
- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40, 12, 12 (3-min rests)
- Dumbbell chest press: 10@18kg, 10, 8 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@23.75, 12@26.25, 12@28.75kg (2-min rests)
Time: 40 minutes
Weight: 75.1kg (evening)
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 8@60kg, 8, 8 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 12@12kg (each side), 8, 6 (3-min rests)
- Pallof presses (each side): 12@11.25, 12@13.75, 2-min wait, 12@13.75
Time: 39 minutes
Weight: 75.4kg
- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40, 12, 12 (3-min rests)
- Dumbbell chest press: 10@18kg, 10, 8 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@11, 12, 12 (3-min rests)
- 4 neutral grip pullups
Time: 46 minutes
Weight: 75.0kg (morning)
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 8@60kg, 8, 8 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 12@12kg (each side), 12 (3-min rests)
- Pallof presses (each side): 12@5, 12@6, 2-min wait, 12@6
Time: 33 minutes
Weight: 75.1kg (morning)
- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12, 12, 12 (3-min rests)
- Dumbbell chest press: 12@16kg, 12, 8 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@10, 12, 12 (3-min rests)
Time: 52 min
Weight: 74.6kg (morning)
- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@16kg (each side),7, 8@12kg (3-min rests)
- Pallof presses (each side): 12@5, 12@6, 2-min wait, 12@6, 2-min wait, 12
Time: 42 minutes
Weight: 74.0kg (evening)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 8 (3-min rests between work sets)
- Dumbbell chest press: 11@20kg, 10, 6, 7@16kg (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
- 5ish neutral grip pull ups
Time: 51 minutes
Weight: 73.7kg (evening)
