- 5 minutes row machine
- Barbell back squats: 12@15kg, 6@55kg, 5@75kg, 3-min rest, 5
- Dumbbell shoulder press, seated: 6@18kg, 7@16kg, 7@14kg (3-min rests)
- Cable machine ab crunches 10@40kg, 3-min rest, 9
- Lat pull down: 4@70kg
Weight: 78.6kg (morning)
Weight: 78.6kg (morning)
Weight: 79.3 kg (lunchtime)
Time: 36 minutes
Weight: 79.3 kg (lunchtime)
Time: 38 minutes
Weight: 78.5 kg (morning)
Time: 39 minutes
Weight: 78.8kg (lunchtime)
Time: 39 minutes
Weight: 79.3 kg (lunchtime)
Time: 27 minutes
Weight: 79.1 kg (morning)
Time: 35 minutes
Weight: 79.0 kg (morning)
Time: 37 minutes
Weight: 79.0 kg (afternoon)
Time: 25 minutes
Weight: 79.8kg (evening)
Time: 39 minutes