David Sickmiller's Blog

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

Time: 45 minutes

Weight: 74.3kg (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): 10@14kg (each side), 9, 7, 6 (3-min rests)
• Cable rows: 10@31.25, 3-min rest, 10@36.25, rest, 12
• Decline bench sit ups: 10@10kg, 8, 7 (3-min rests)

Time: 57 minutes

Weight: 76.8 (evening)

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

Time: 45 minutes

Weight: 76.2kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 5, 6@12kg (3-min rests)
• Cable rows: 10@31.5, 3-min rest, 10@35, rest, 10
• Decline bench sit ups: 8@10kg, 7, 5 (3-min rests)

Time: 53 minutes

Weight: 76.6kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 10@50kg, 5@70kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 8@20kg, 7, 7 (4-min rests)
• Decline bench sit ups: 10@5kg, 9, 7 (3-min rests)

Time: 44 minutes

Weight: 76.8kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@75kg, 4, 6 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 6 (3-min rests)
• Cable rows: 10@28.75, 3-min rest, 10@31.25, rest, 10
• Decline bench sit ups: 10@5kg, 9, 5 (3-min rests)

Weight: 77.0kg (morning)

Time: 58 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 9@18kg, 8, 7 (3-min rests)
• Decline bench sit ups: 10@5kg, 8, 4 (2-min rests)

Time: 42 minutes

Weight: 77.3kg (evening)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@75kg, 5, 8 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 5 (3-min rests)
• Cable rows: 10@23.75, 10@26.25, 2-min rest, 10@28.75, rest, 10
• Decline bench sit ups: 10@5kg, 9, 4 (2-min rests)

Time: 56 minutes

Weight: 77.2kg (morning)

• Lots of straight dead lifts, articulating back, 20kg to address lower back pain
• Dumbbell chest press: 9@18kg, 8, 9 (3-min rests)
• Cable rows: 12@18.75, 10@23.75, 2-min rest, 10, rest, 10@26.25
• Cable kneeling twisting crunches: 16@26.25, 16, 16 (2-min rests)

Weight: 77.7kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 5@70kg, 5, 8 (3-min rests)
• Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 5 (3-min rests)
• Cable rows: 12@18.75, 10@23.75, 2-min rest, 10, rest, 10@26.25
• Cable kneeling twisting crunches: 16@26.25, 16, 16 (2-min rests)

Time: 54 minutes

Weight: 78.2kg (morning)