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2018-09-07 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@75kg, 5, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated): 9@12kg (each side), 8, 7 (3-min rests)
  • 1 drop set of assisted pull-ups, neutral grip
  • Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
  • Drop set bicep curls, from 20kg

Time: 57 minutes

Weight: 73.7 kg

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2018-09-02 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@70kg, 5, 7@75 (3-min rests between work sets)
  • Drop set of assisted pullups, neutral grip
  • Dumbbell chest press, slow negative: 10@16kg (each side), 9, 8, 7 (3-min rests)
  • Incline bench weighted situps, holding weight against chest: 8@10kg, 7, 6 (2-min rests)
  • Another drop sets of assisted pull-ups, neutral grip

  • Time: 59 minutes

    Weight: 73.9 kg

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    2018-08-28 workout

    5 min row machine

    Lat pull down station: 12@6, 12@7, 12@8, 12@9, 7@10

    Bench press station: 12@6, 12@7, 12@8 (3-min break), 7@9, 8@8

    2 minutes between sets

    Time: 34 minutes

    Time: 34 minutes

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    2018-08-25 workout

    • 5 min row machine
    • Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@70kg, 5, 6 (3-min rests between work sets)
    • Dumbbell shoulder press (seated): 9@12kg (each side)

    Time: 31 minutes

    Weight: 74.3 kg

    Notes: I got a very sharp pain in my left shoulder after stretching to grab my cell phone(!) between sets. It subsided after a minute, but it spooked me. I think I’ll cut my workout short for today.

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    2018-08-20 workout

    5 min row machine

    Lat pull down station: 12@6, 12@7, 12@8, 12@9, 11@10

    Bench press station: 12@6, 12@7, 12@8, 7.5@9, 7@8

    2 minutes between sets

    Time: 34 minutes

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    2018-08-18 workout

    • 5 min row machine
    • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@65kg, 5, 8 (3-min rests between work sets)
    • Drop set of assisted pullups, neutral grip
    • Dumbbell chest press, slow negative: 9@16kg (each side), 8, 7, 8 (3-min rests)
    • Another drop sets of assisted pull-ups, neutral grip
    • Incline bench weighted situps, holding weight against chest: 7@10kg, 6, 7 (2-min rests)

  • Time: 55 minutes

    Weight: 72.8 kg

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    2018-08-09 workout

    5 min row machine

    Lat pull down station: 12@5, 12@6, 12@7, 12@8, 12@9

    Bench press station: 12@5, 12@6, 12@7, 12@8, 8@9

    2 minutes between sets

    Time: 32 minutes

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    2018-08-05 workout

    • 5 min row machine
    • Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@65kg, 5, 5 (2-min rests between work sets)
    • Dumbbell shoulder press (seated): 10@10kg (each side), 9, 10 (2-min rests)
    • 1 drop set of assisted pull-ups, neutral grip
    • Ab crunch machine (seat height 4): 14@25kg, 12, 10 (2-min rests)
    • Drop set bicep curls, from 20kg
    • Drop set tricep pulldowns, straight bar

    Time: 52 minutes

    Weight: 74.2 kg

    Posted on

    2018-08-02 workout

    • 5 min row machine
    • Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@60kg, 5, 5 (2-min rests between work sets)
    • Drop set of assisted pullups, neutral grip
    • Dumbbell chest press, slow negative: 12@14kg (each side), 11, 10, 9 (2-min rests)
    • Another drop sets of assisted pull-ups, neutral grip
    • Incline bench weighted situps, holding weight against chest: 12@5kg, 11, 10 (2-min rests)

  • Time: 56 minutes

    Weight: 74.9kg

    Posted on

    2018-07-29 workout

    • 5 min row machine
    • Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@60kg, 5, 5 (2-min rests between work sets)
    • Dumbbell shoulder press (seated): 9@10kg (each side), 8, 7 (2-min rests)
    • 1 drop set of assisted pull-ups, neutral grip
    • Ab crunch machine (seat height 4): 12@22.5kg, 12, 12 (2-min rests)
    • Drop set tricep pulldowns, straight bar
    • Drop set bicep curls

    Time: 60 minutes

    Weight: 74.3kg

    Notes: Back to the gym after five weeks’ holiday!