David Sickmiller's Blog

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
• Cable rows: 12@38.5, 2-min rest, 9@42, 3-min rest, 9
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 7, 6@12kg (3-min rests)

Time: 41 minutes

Weight: 80.4kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 6@40kg, 6, 6, (2-min rests)
• Dumbbell chest press: 9@20kg, 6, 7?@18kg (3-min rests)

Time: 38 minutes

Weight: 80.8kg (morning)

Notes: back was too stiff to do fully loaded deadlifts

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@75kg, 5, 7? (3-min rests between work sets)
• Cable rows: 12@38.5, 2-min rest, 8@42, 3-min rest, 9
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 7, 8, 5@12kg (3-min rests)

Time: 44 minutes

Weight: 80.3kg (afternoon)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@75, 5, 8 (3-min rests)
• Decline bench sit ups: 9@5kg, 9, 9 (3-min rests)
• Dumbbell chest press: 9@20kg, 6, 7?@18kg (3-min rests)

Time: 49 minutes

Weight: 80.8kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@75kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 9, 8, 7@12kg (3-min rests)

Time: 40 minutes

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@75, 5, 5 (3-min rests)
• Decline bench sit ups: 9@5kg, 9 (3-min rests)
• Dumbbell chest press: 8@20kg, 7, 7 (3-min rests)

Time: 47 minutes

Weight: 80.9kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 5@70kg, 5, 7 (3-min rests between work sets)
• Cable rows: 12@38.5, 2-min rest, 8@42, 3-min rest, 8
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 8, 6@12kg (3-min rests)

Time: 42 minutes

Weight: 81.9kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@50kg, 5@70, 5, 5 (3-min rests)
• Decline bench sit ups: 9@5kg, 9 (3-min rests)
• Dumbbell chest press: 11@18kg, 8 (3-min rests)

Time: 38 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 5@65kg, 5, 5 (3-min rests between work sets)
• Cable rows: 12@38.5, 2-min rest, 8@42, 3-min rest, 8
• Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 10, 6 (3-min rests)

Time: 39 minutes

Weight: 81.2kg (morning)

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 5@70, 5, 5 (3-min rests)
• Decline bench sit ups: 9@5kg, 9, 5 (3-min rests)
• Dumbbell chest press: 12@16kg, 9, 7 (2-min rests)