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

2020-11-02 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)

2020-10-19 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)