David Sickmiller's Blog

• 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): 10@12kg (each side), 9, 6 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip
• Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
• Tricep pull down, straight bar, drop set from 45kg
• Drop set bicep curls, from 22.5kg

Time: 56 minutes

Weight: 73.9 kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@85kg, 5, 8 (3-min rests between work sets)
• Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 11 (3-min rests)
• Drop set of assisted pullups, neutral grip

Time: 55 minutes

Weight: 73.7kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 7 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 10@12kg (each side), 8, 6 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip
• Tricep pull down, straight bar, drop set from 40kg
• Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
• Drop set bicep curls, from 20kg

Time: 60 minutes

Weight: 73.4 kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@75kg, 5, 5 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 9@12kg (each side), 8, 7 (3-min rests)
• 1 drop set of assisted pull-ups, neutral grip
• Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
• Drop set bicep curls, from 20kg

Time: 57 minutes

Weight: 73.7 kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@70kg, 5, 6 (3-min rests between work sets)
• Dumbbell shoulder press (seated): 9@12kg (each side)

Time: 31 minutes

Weight: 74.3 kg

Notes: I got a very sharp pain in my left shoulder after stretching to grab my cell phone(!) between sets. It subsided after a minute, but it spooked me. I think I’ll cut my workout short for today.