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
2018-09-20 workout
- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@85kg, 5, 8 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 11 (3-min rests)
- Drop set of assisted pullups, neutral grip
Time: 55 minutes
Weight: 73.7kg
2018-09-16 workout
- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 7 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@12kg (each side), 8, 6 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Tricep pull down, straight bar, drop set from 40kg
- Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
- Drop set bicep curls, from 20kg
Time: 60 minutes
Weight: 73.4 kg