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

2018-10-13 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 7 (3-min rests between work sets)
  • Dumbbell shoulder press (seated): 10@12kg (each side), 9, 6 (3-min rests)
  • 1 drop set of assisted pull-ups, neutral grip
  • Ab crunch machine (seat height 4): 10@27.5kg, 9@25kg, 8@22.5kg (3-min rests)

Time: 51 minutes

Weight: 73.4kg

2018-10-04 workout

  • 5 min row machine
  • Straight-leg dead lifts, articulating back: 12@20kg, 12, 12@30kg, 12
  • Dumbbell chest press, slow negative: 11@16kg (each side), 11, 10, 11 (3-min rests)
  • Drop set of assisted pullups, neutral grip

Time: 42 minutes

Weight: 72.6kg

Notes: I hurt my lower back last Friday; this was the first day it felt safe to return to the gym. The straight- leg dead lifts were scary to start, but everything seems to have gone OK.

2018-09-22 workout

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
  • Dumbbell shoulder press (seated): 10@12kg (each side), 9, 6 (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)
  • Tricep pull down, straight bar, drop set from 45kg
  • Drop set bicep curls, from 22.5kg

Time: 56 minutes

Weight: 73.9 kg