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2018-08-09 workout

5 min row machine

Lat pull down station: 12@5, 12@6, 12@7, 12@8, 12@9

Bench press station: 12@5, 12@6, 12@7, 12@8, 8@9

2 minutes between sets

Time: 32 minutes

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2018-08-05 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@65kg, 5, 5 (2-min rests between work sets)
  • Dumbbell shoulder press (seated): 10@10kg (each side), 9, 10 (2-min rests)
  • 1 drop set of assisted pull-ups, neutral grip
  • Ab crunch machine (seat height 4): 14@25kg, 12, 10 (2-min rests)
  • Drop set bicep curls, from 20kg
  • Drop set tricep pulldowns, straight bar

Time: 52 minutes

Weight: 74.2 kg

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2018-08-02 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@60kg, 5, 5 (2-min rests between work sets)
  • Drop set of assisted pullups, neutral grip
  • Dumbbell chest press, slow negative: 12@14kg (each side), 11, 10, 9 (2-min rests)
  • Another drop sets of assisted pull-ups, neutral grip
  • Incline bench weighted situps, holding weight against chest: 12@5kg, 11, 10 (2-min rests)

  • Time: 56 minutes

    Weight: 74.9kg

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    2018-07-29 workout

    • 5 min row machine
    • Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@60kg, 5, 5 (2-min rests between work sets)
    • Dumbbell shoulder press (seated): 9@10kg (each side), 8, 7 (2-min rests)
    • 1 drop set of assisted pull-ups, neutral grip
    • Ab crunch machine (seat height 4): 12@22.5kg, 12, 12 (2-min rests)
    • Drop set tricep pulldowns, straight bar
    • Drop set bicep curls

    Time: 60 minutes

    Weight: 74.3kg

    Notes: Back to the gym after five weeks’ holiday!

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    2018-06-24 workout

    • 5 min row machine
    • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
    • Dumbbell shoulder press (seated): 9@14kg (each side), 8, 5 (2-min rests)
    • 1 drop set of assisted pull-ups, neutral grip
    • Ab crunch machine (seat height 4): 11@32.5kg, 9, 7@30kg (2-min rests)

    Time: 45 minutes

    Weight: 73.8kg(!)

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    2018-06-13 workout

    5 min row machine

    Bench press station: 12@5, 12@6, 12@7, 18@8

    Lat pull down station: 12@5, 12@6, 12@7, 18@8

    2 minutes between sets

    Time: 25 minutes

    Posted on

    2018-06-09 workout

    • 5 min row machine
    • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@90kg, 7 (3-min rests between work sets)
    • Dumbbell chest press, slow negative: 12@18kg (each side), 11, 10, 8@16kg (3-min rests)
    • 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)

    Time: 57 minutes

    Weight:

    71.7kg

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    2018-06-04 workout

    • 5 min row machine
    • T-bar rows, wide grip: 12@20kg, 12ish@25 (2-min rests)
    • Dumbbell chest press, slow negative: 12@18kg (each side), 11, 6, 11@12kg (2-min rests)
    • Incline bench weighted situps, holding weight against chest: 12@10kg, 11, 11 (2-min rests)
    • Drop set bicep curl machine
    • Drop set tricep push downs, straight bar

  • Time: 45 minutes

    Weight: 72.2kg

    Posted on

    2018-06-02 workout

    • 5 min row machine
    • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
    • Dumbbell shoulder press (seated): 12@12kg (each side), 9, 6 (2-min rests)
    • 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
    • Ab crunch machine (seat height 4): 11@32.5kg, 9, 7 (2-min rests)

    Time: 57 minutes

    Weight: 71.5 kg

    Posted on

    2018-05-23 workout

    5 min row machine

    Bench press station: 12@4, 12@5, 12@6, 12@7, 12@8

    Lat pull down station: 12@4, 12@5, 12@6, 12@7, 12@8

    Time: 32 minutes