David Sickmiller's Blog

5 min row machine

Lat pull down station: 12@5, 12@6, short rest, 12@7, rest, 12@8

Bench press station: 12@6, rest, 12@7, rest, 12@8, rest, 10@9

2 minutes between sets

Time: 24 minutes

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@105kg, 4, 5 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@37.5kg, 5@42.5kg, 5, 5, 5@35kg
• 1 drop set of assisted pull-ups, neutral grip

Time: 44 minutes

Weight: 75.5kg

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@90kg, 5, 5 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 9@16kg (each side), 7, 7@10kg (3-min rests)
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
• Drop set bicep curl machine, from 22.5kg

Time: 48 minutes

Weight: 75.0kg

5 min row machine

Lat pull down station: 12@5, 12@6, short rest, 12@7, rest, 18@8

Bench press station: 12@6, rest, 12@7, rest, 12@8, rest, 16@9

2 minutes between sets

Time: 27 minutes

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@105kg, 5, 5 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@35kg, 6@40kg, 6, 7, 5@32.5kg
• 1 drop set of assisted pull-ups, neutral grip

Time: 40 minutes

Weight: 74.7kg

• 5 min row machine
• Leg press (5 holes showing): 12@52kg, 12@61kg, 12@70kg, 12@79kg, 12@88, 12, 12 (3-min rests between work sets)

• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
• Drop set bicep curl machine, from 22.5kg

Time: 43 minutes

Weight: 75.6 kg

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@105kg, 5, 5 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@35kg, 6@40kg, 6, 6, 9@32.5kg
• 1 drop set of assisted pull-ups, neutral grip

Time: 41 minutes

Weight: 75.0kg

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@90kg, 5, 5 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 9@16kg (each side), 8, 7@12 (3-min rests)
• Drop set bicep curl machine, from 22.5kg
• Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)

Time: 50 minutes

Weight: 76.7 kg

Notes: Bloated from a holiday weekend full of eating.

• 5 min row machine

• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@105kg, 5, 5 (3-min rests between work sets)
• Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@30kg, 8@35kg, 8, 7, 7@27.5kg
• 1 drop set of assisted pull-ups, neutral grip

Time: 45 minutes

Weight: 73.9kg

• 5 min row machine
• Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@90kg, 5, 5 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 9@16kg (each side), 7, 7@12 (3-min rests)
• Drop set bicep curl machine, from 22.5kg

Time: 36 minutes

Weight: 74.8kg