2021-03-14 workout

  • 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

2021-03-11 workout

  • 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)

2021-02-27 workout

  • 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)

2021-02-20 workout

  • 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)

2021-02-13 workout

  • 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)

2021-02-07 workout

  • 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, 6 (3-min rests)
  • Decline bench sit ups: 10@5kg, 8, 4 (2-min rests)

Time: 42 minutes

Weight: 78.4kg (midday)

2021-01-30 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 5 (2-min rests)
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 9, 5, 5 (2-min rests)
  • Cable rows: 12@16.25, 12@18.75, 10@21.25, 2-min rest, 10, rest, 10@23.75
  • Cable kneeling twisting crunches: 16@23.75, 16, 16 (2-min rests)

Time: 48 minutes

Weight: 77.0kg (morning)

2021-01-16 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 12@40, 6@60kg, 2-min rest, 6, 3-min rest, 6
  • Dumbbell chest press: 8@18kg, 7, 6 (3-min rests)
  • Decline bench sit ups: 10@5kg, 9, 5 (2-min rests)

Time: 41 minutes

Weight: 77.1kg (morning)

2021-01-13 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 5 (2-min rests)
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 9, 7, 5 (2-min rests)
  • Cable rows: 12@11.25, 12@16.25, 12@18.75, 10@21.25, 2-min rest, 10, rest, 10
  • Cable kneeling twisting crunches: 16@21.25, 16@23.75, 16@26.25 (2-min rests)

Time: 45 minutes

Weight: 78.3kg (evening)

2020-11-29 workout

  • 20-min HIIT cycling program
  • Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 9@8kg (3-min rests)
  • Decline bench sit ups: 10@10kg, 8, 6@15kg

Weight: 77.2kg (morning)