David Sickmiller's Blog

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 5
• Dumbbell chest press, slow negative: 8@18kg (each side), 7, 6, 8
• Seated rows, wide grip: 8@49kg, 7, 6, 5
• Pallof press, big cable machine: 15 (each side)@35kg
• Bicep machine: drop set starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 53 minutes

Weight: 71.6 kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)

• Dumbbell shoulder press (seated): 12@10kg (each side), 11, 12
• 1 drop set of assisted pull-ups
• Decline bench weighted situps, holding 15kg against chest: 1 set of 8

Time: 41 minutes

Weight: 70.6 kg

• 5 min row machine
• Dumbbell chest press, slow negative: 10@16kg (each side), 9, 8, 11
• Seated rows, wide grip: 10@42kg, 9, 8, 10
• Ab crunch machine (seat height 4): 18@30kg, 16, 18

Time: 39 minutes

Weight: 70.5 kg

Notes: I’ve increased my rest between sets from 1 minute to 2 minutes, due to this study: https://www.ncbi.nlm.nih.gov/m/pubmed/26605807/

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 4, 4
• Dumbbell shoulder press (seated): 11@10kg (each side), 10, 9
• Decline bench weighted situps, holding 10kg against chest: 3 sets of 8

Time: 35 minutes

Weight: 70.4 kg

• 2 drop sets of assisted dips, wide grip, new machine
• 2 drop sets of assisted pull ups, neutral grip
• Bicep machine: drop set starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 31 minutes

Weight: 69.9 kg

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
• Dumbbell chest press, slow negative: 11@16kg (each side), 10, 6, 7@12kg
• Seated rows, wide grip: 9@42kg, 8, 7, 6

Time: 43 minutes

Weight: 69.3kg

• 5 min row machine
• Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 9
• Seated rows, wide grip: 8@42kg, 7, 6, 8
• Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
• Bicep machine: 2 drop sets starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 51 minutes

Weight: 70.1 kg

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@85kg, 3, 4
• Drop set of assisted dips, wide grip, new machine
• Drop set of assisted pull ups, neutral grip
• Bicep machine: 2 drop sets starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 40 minutes

Weight: 70.0 kg

• 5 min row machine
• Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 8
• Ab crunch machine (seat height 4): 18@30kg, 16, 14
• Seated rows, wide grip: 11@35kg+extra, 10, 9, 9
• Bicep machine: 2 drop sets starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 42 min

Weight: 71.4 kg

• 5 min row machine
• Kettle ball swings 2x45s@12kg, 4x45s@20kg
• 2 super sets of drop sets
  • Assisted dips, wide grip, new machine
  • Assisted pull ups, neutral grip
• Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
• Bicep machine: 1 drop set starting at 20kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 62 minutes

Weight: 70.8kg