David Sickmiller's Blog

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 6@24kg, 5, 5 (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Time: 48 minutes

Weight: 78.2kg

• 5 min row machine

• Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (4-min rests between work sets)
• AZDumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 8 (3-min rests)
• Decline bench situps: 10@14kg, 9, 10 (3-min rests)

Time: 49 minutes

Weight: 76.8kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 7 (3-min rests between work sets)
• Dumbbell chest press: 6@24kg, 6, 4 (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Time: 48 minutes

Weight: 77.7kg

• 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, fixed reclining bench): 7@18kg (each side), 6, 5 (3-min rests)
• Decline bench situps: 10@12.5kg, 9, 9 (3-min rests)
• Tricep pull downs: drop set from 8

Time: 48 minutes

Weight: 78.0kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 10@20kg, 9, 7 (3-min rests)
• Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Notes: 22kg dumbbells were busy, so I went down to 20kg

Time: 46 minutes

Weight: 77.9kg

• 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, fixed reclining bench): 7@18kg (each side), 6, 3 (3-min rests)
• Cable kneeling crunches: (bullhorn handle, machine closest to fuse box): 12@12, 12, 12
• Tricep pull downs: drop set from 8

Time: 43 minutes

Weight: 76.6kg

• 5 min row machine

• Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 8 (3-min rests between work sets)
• Dumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 7 (3-min rests)
• Cable kneeling crunches: (bullhorn handle): 12@10, 12@11, 12
• Tricep pull downs: drop set from 8

Time: 45 minutes

Weight: 77.0kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@85kg, 9, 8 (3-min rests between work sets)
• Dumbbell chest press: 8@22kg, 7, 5 (3-min rests)
• Cable kneeling crunches (bullhorn handle) : 12@9, 12@10, 12 (3-min rests)

Time: 43 minutes

Weight: 76.7 kg

• 5 min row machine

• Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, fixed reclining bench): 9@16.5kg (each side), 8, 9@”12.5″kg (3-min rests)
• Cable kneeling crunches: 12@8, 12@9, 12
• Tricep pull downs: drop set from 8

Time: 40 minutes

Weight: 77.7 kg