David Sickmiller's Blog

• 5 min row machine

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

Time: 44 minutes

Weight: 76.4kg

• 5 min row machine

• Barbell back squats: 12@20kg, 8@60kg, 6@75kg, 6, 9 (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@6, 12@7, 12
• Tricep pull downs: drop set from 8

Time: 41 minutes

Weight: 78.4 kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@70kg, 6@80kg, 6, 6 (3-min rests between work sets)
• Dumbbell chest press: 8@20kg, 8, 10 (3-min rests)
• Decline bench situps: 9@10kg, 9, 9 (3-min rests)

Time: 45 minutes

Weight: 76.7 kg

• 5 min row machine

• Dumbbell shoulder press (seated, fixed reclining bench): 8@16.5kg (each side), 8, 10@”12.5″kg (3-min rests)
• Cable rows: 12@24, 10@30, 10, 10 (3-min rests)
• Cable kneeling crunches: 12@6, 12, 12
• Tricep pull downs: drop set from 8

Time: 44 minutes

Weight: 77.1kg

Notes: Shoulder press was easier than last week – I think that may largely be due to the bench being more reclined than before.

• 5 min row machine

• Barbell back squats: 12@20kg, 8@60kg, 6@70kg, 6, 10 (3-min rests between work sets)
• Dumbbell chest press: 10@18kg, 10, 10 (2-min rests)
• Decline bench situps: 8@10kg, 8, 8 (3-min rests)

Time: 41 minutes

Weight: 77.9kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@70kg, 6@80kg, 6, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 8@16.5kg (each side), 7, 7@13.5kg (3-min rests)
• Decline bench situps: 12@5kg, 12, 12 (3-min rests)

Time: 47 minutes

Weight: 76.9 kg

• 5 min row machine

• Barbell back squats: 12@20kg, 8@60kg, 6@70kg, 6, 10 (3-min rests between work sets)
• Dumbbell chest press: 10@18kg, 10, 10 (2-min rests)
• Decline bench situps: 12@5kg, 12, 12 (3-min rests)

Time: 41 minutes

Weight: 75.5 kg

• 5 min row machine
• Leg press (5 holes showing): 12@61kg, 12@70kg, 12@79kg, 9@88kg, 9, 12 (3-min rests between work sets)

• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@32.5kg, 5@37.5kg, 5@42.5kg, 5, 10
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Time: 46 minutes

Weight: 75.7 kg

5 min row machine

Bench press station (seat one notch forward): 12@9, 9@10, 2 min rest, 8@11, 3 min rest, 5@12, 3 min rest, 5@12, 3 min rest, 5@12

Lat pull down station: 12@8, 10@9, 2 min rest, 10@10, 3 min rest, 8@11, 3 min rest, 8@11, 3 min rest, 8@11

Time: 39 minutes

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@70kg, 6@85kg, 6, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 8@16kg (each side), 7, 7@14kg (3-min rests)
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
• Drop set bicep curl machine, from 25kg

Time: 50 minutes

Weight: 76.5 kg