David Sickmiller's Blog

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 5@80, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 7@18kg (each side), 5, 8@12kg (3-min rests)
• Cable kneeling twisting crunches: 16@31.25, 16@28.75, 16 (3-min rests)

Time: 54 minutes

Weight: 76.2kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@95, 5, 5 (3-min rests)
• Dumbbell chest press: 9@22kg, 8, 9@18kg (3-min rests)
• Cable kneeling twisting crunches: 14@31.25, 16@28.75, 16 (3-min rests)

Weight: 75.9kg (evening)

Time: 50 minutes

• 5 min row machine
• Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40, 12@50, 12, 12 (3-min rests)
• Dumbbell chest press: 8@22kg, 8, 7@16kg (3-min rests)
• Cable kneeling twisting crunches: 18@28.75, 16@26.25, 16 (3-min rests)

Time: 43 minutes

Weight: 75.8kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 5@80, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 7@12kg (3-min rests)
• Cable kneeling twisting crunches: 18@28.75, 16@26.25, 16 (3-min rests)

Time: 45 minutes

Weight: 75.2kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 5 (3-min rests)
• Dumbbell chest press: 8@22kg, 8, 7@16kg (4-min rests)
• Cable kneeling twisting crunches: 20@26.25, 20, 20 (3-min rests)

Time: 46 minutes

Weight: 75.6kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 5@80, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
• Cable kneeling twisting crunches: 18@26.25, 16, 16 (3-min rests)

Time: 45 minutes

Weight: 76.0kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 9 (3-min rests)
• Dumbbell chest press: 9@20kg, 8, 7@16kg (3-min rests)
• Cable kneeling twisting crunches: 18@23.75, 18, 18 (3-min rests)

Time: 44 minutes

Weight: 74.2kg (afternoon)

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 8@60kg, 6@75, 6, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
• Cable kneeling twisting crunches: 16@23.75, 16, 16 (3-min rests)

Time: 47 minutes

Weight: 75.0kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 6, 4 (3-min rests)
• Dumbbell chest press: 8@20kg, 8, 9@16kg (3-min rests)
• Cable kneeling twisting crunches: 16@23.75, 12, 12 (3-min rests)

Time: 42 minutes

Weight: 75.2kg (evening)

• 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)