2020-02-08 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 7 (3-min rests between work sets)
  • Dumbbell shoulder press (seated, fixed reclining bench): 9@16kg (each side), 8, 7 (3-min rests)
  • Decline bench situps: 12@14kg, 12, 8 (3-min rests)
  • Pull ups, neutral grip: 7

Time: 44 mins

Weight: 74.4 kg (morning)

2020-01-30 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
  • Dumbbell chest press: 10@20kg, 9, 8 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12ish (3-min rests)

Time: 46 min

Weight: 75.9kg

2020-01-25 workout

  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated, fixed reclining bench): 8@16kg (each side), 7, 7 (3-min rests)
  • Decline bench situps: 12@14kg, 12, 8 (3-min rests)
  • Pull ups, neutral grip: 6

Time: 36 minutes

Weight: 75.3 kg

2020-01-23 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 9 (3-min rests between work sets)
  • Dumbbell chest press: 9@20kg, 8, 9 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Time: 46 minutes

Weight: 76.4 kg

2020-01-19 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): 8@16kg (each side), 7, 6 (3-min rests)
  • Decline bench situps: 12@12kg, 10, 10 (3-min rests)

Time: 47 minutes

Weight: 75.0 kg

2020-01-14 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 9 (3-min rests between work sets)
  • Dumbbell chest press: 8@20kg, 8, 7 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Time: 46 minutes

Weight: 75.1 kg

2019-12-27 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): 7@17.5kg (each side), 4, 5@12.5 (3-min rests)
  • Bench situps: 10@12.5kg (flat), 6@8kg (decline), 6@0kg (3-min rests)
  • Assisted pull ups: one drop set

Time: 45 minutes

2019-12-17 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): 8@18kg (each side), 7, 5 (3-min rests)
  • Decline bench situps: 12@14kg, 10, 10 (3-min rests)

Time: 44 minutes

Weight: 75.0 kg

2019-12-14 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 6 (3-min rests between work sets)
  • Dumbbell chest press: 4@24kg, 7@20kg, 7 (3-min rests)
  • Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)

Time: 45 minutes

Weight: 72.7 kg

2019-12-07 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5@80, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated, fixed reclining bench): 8@18kg (each side), 6, 6 (3-min rests)
  • Decline bench situps: 10@14kg, 10, 10 (3-min rests)

Time: 44 minutes

Weight: 74.5 kg