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- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@75kg, 4, 6 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 6 (3-min rests)
- Cable rows: 10@28.75, 3-min rest, 10@31.25, rest, 10
- Decline bench sit ups: 10@5kg, 9, 5 (3-min rests)
Weight: 77.0kg (morning)
Time: 58 minutes
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press: 9@18kg, 8, 7 (3-min rests)
- Decline bench sit ups: 10@5kg, 8, 4 (2-min rests)
Time: 42 minutes
Weight: 77.3kg (evening)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@75kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 5 (3-min rests)
- Cable rows: 10@23.75, 10@26.25, 2-min rest, 10@28.75, rest, 10
- Decline bench sit ups: 10@5kg, 9, 4 (2-min rests)
Time: 56 minutes
Weight: 77.2kg (morning)
- Lots of straight dead lifts, articulating back, 20kg to address lower back pain
- Dumbbell chest press: 9@18kg, 8, 9 (3-min rests)
- Cable rows: 12@18.75, 10@23.75, 2-min rest, 10, rest, 10@26.25
- Cable kneeling twisting crunches: 16@26.25, 16, 16 (2-min rests)
Weight: 77.7kg (morning)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 5@70kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 5 (3-min rests)
- Cable rows: 12@18.75, 10@23.75, 2-min rest, 10, rest, 10@26.25
- Cable kneeling twisting crunches: 16@26.25, 16, 16 (2-min rests)
Time: 54 minutes
Weight: 78.2kg (morning)
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press: 9@18kg, 8, 6 (3-min rests)
- Decline bench sit ups: 10@5kg, 8, 4 (2-min rests)
Time: 42 minutes
Weight: 78.4kg (midday)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 5 (2-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 9, 5, 5 (2-min rests)
- Cable rows: 12@16.25, 12@18.75, 10@21.25, 2-min rest, 10, rest, 10@23.75
- Cable kneeling twisting crunches: 16@23.75, 16, 16 (2-min rests)
Time: 48 minutes
Weight: 77.0kg (morning)
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 6@60kg, 2-min rest, 6, 3-min rest, 6
- Dumbbell chest press: 8@18kg, 7, 6 (3-min rests)
- Decline bench sit ups: 10@5kg, 9, 5 (2-min rests)
Time: 41 minutes
Weight: 77.1kg (morning)
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 5 (2-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 9, 7, 5 (2-min rests)
- Cable rows: 12@11.25, 12@16.25, 12@18.75, 10@21.25, 2-min rest, 10, rest, 10
- Cable kneeling twisting crunches: 16@21.25, 16@23.75, 16@26.25 (2-min rests)
Time: 45 minutes
Weight: 78.3kg (evening)
- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 9@8kg (3-min rests)
- Decline bench sit ups: 10@10kg, 8, 6@15kg
Weight: 77.2kg (morning)
