- 20-min HIIT cycling program
- Dumbbell chest press: 6@24kg, 7@22kg, 7@20kg (3-min rests)
- Decline bench sit ups: 12@5kg, 12@10kg
Weight: 76.5kg (evening)
2020-11-09 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 5@75kg, 5, 6 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 5, 7@12kg (3-min rests)
- Cable kneeling twisting crunches: 18@36.25, 16, 16@33.75 (3-min rests)
Weight: 76.6kg (evening)
Time: 44 minutes
2020-11-07 workout
- 20-min HIIT cycling program
- Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Weight: 76.6kg (afternoon)
2020-11-02 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 12@40kg, 5@70kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 8, 6@12kg (3-min rests)
- Cable kneeling twisting crunches: 18@36.25, 16, 14 (3-min rests)
Weight: 78.4kg (evening)
Time: 44 minutes
2020-10-31 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 7 (3-min rests between work sets)
- Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Time: 42 minutes
Weight: 76.2kg (afternoon)
2020-10-29 workout
- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 6@12kg (3-min rests)
Time: 41 minutes
Weight: 76.7kg (evening)
2020-10-19 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 12@40kg, 8@60kg, 8, 8 (2-min rests)
- Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Time: 41 minutes
Weight: 76.9kg (evening)
2020-10-15 workout
- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 7@12kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Weight: 76.6kh (evening)
Time: 47 minutes
2020-10-12 workout
- 5 min row machine
- Barbell back squats: 12@15kg, 12@40, 7@60kg, 7, 7 (3-min rests between work sets)
- Dumbbell chest press: 10@22kg, 6, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 14@36.25, 16@33.75, 16 (3-min rests)
Time: 41 minutes
Weight: 76.9kg (evening)
2020-10-08 workout
- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 8, 6@14kg (3-min rests)
- Cable kneeling twisting crunches: 18@33.75, 16, 16@31.25 (3-min rests)
Weight: 76.8kg (evening)