2019-10-17 workout

  • 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

2019-10-13 workout

  • 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

2019-10-10 workout

  • 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

2019-10-05 workout

  • 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

2019-10-03 workout

  • 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

2019-09-29 workout

  • 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

2019-09-26 workout

  • 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.

2019-09-24 workout

  • 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

2019-09-21 workout

  • 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

2019-08-30 workout

  • 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