- 5 min row machine
- 1 drop set of assisted pull-ups, neutral grip
- Palloff press (2-min rests): 10@25kg, 12, 15
Time: 29 minutes
Weight: 74.8kg
2018-11-24 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 10@18kg (each side), 9, 8, 9 (3-min rests)
- Ab crunch machine (seat height 4): 12@27.5kg, 12@25kg, 12@22.5kg (3-min rests)
Time: 53 minutes
Weight: 75.2kg
2018-11-20 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@12kg (each side), 9, 8 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
Time: 39 minutes
Weight: 74.6kg
2018-11-14 workout
- 5 min row machine
- Leg press (6 holes showing) : 12@34kg, 12@43kg, 12@52kg, 12@61kg, 12@70kg, 12, 12
- Dumbbell shoulder press (seated): 9@14kg (each side), 8, 7 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 8@27.5kg, 8@25kg, 8@22.5kg (3-min rests)
Time: 50 minutes
Weight: 74.1kg
2018-11-08 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@95kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 10 (3-min rests)
- Ab crunch machine (seat height 4): 12@27.5kg, 10@25kg, 8@22.5kg (3-min rests)
Time: 53 minutes
Weight: 75.0kg
2018-11-05 workout
5 min row machine
Lat pull down station: 12@6, 12@7, 12@8, 12@9, 10@10
Push-ups: 15, 9
2 minutes between sets
Time: 23 minutes
Notes: I haven’t done many push-ups in a long time. Not only were they hard this time, my wrists quickly started hurting.
2018-11-03 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@12kg (each side), 9, 7 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 8@27.5kg, 8@25kg, 8@22.5kg (3-min rests)
Time: 53 minutes
Weight: 73.8kg
2018-10-26 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@90kg, 5, 7 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 8@18kg (each side), 7, 6, 9 (3-min rests)
- Cable rows: 8@70kg, 8
- Ab crunch machine (seat height 4): 12@27.5kg, 10@25kg, 8@22.5kg (3-min rests)
Time: 59 minutes
Weight: 74.8kg
2018-10-20 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@12kg (each side), 9, 7 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 10@27.5kg, 10@25kg, 8@22.5kg (3-min rests)
Time: 54 minutes
Weight: 73.7kg
2018-10-17 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 11 (3-min rests)
Time: 42 minutes
Weight: 73.7kg