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2017-11-04 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
  • Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
  • Assisted pull ups, pronated grip: 8@20kg, 7, 4.5, 8@30kg
  • Planks with arms on exercise ball, rolled out: 4 sets of 50s, with 30s rest between
  • Scaption raises: 12@5kg (each side), 12, 12
  • Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
  • Bicep machine: Drop set starting at 30kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Weight: 74.1 kg
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2017-10-30 workout

Today’s workout:

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
  • Standing cable rope rows: 10@60kg, 8@90kg, 7, 6, 3
  • Dumbbell shoulder press (seated): 8@12kg (each side), 7, 6, 5
  • Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
  • Decline bench weighted situps, holding 5kg against chest: 3 sets of 12
  • Bicep machine: Drop set starting at 30kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
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2017-10-23 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
  • Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
  • Assisted pull ups, pronated grip: 3.5@10kg, 8@20kg, 5
  • Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
  • Bicep machine: Drop set starting at 30kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
  • Ab crunch machine (seat height 4): 15@30kg, 15, 15
Time: 62 minutes
Weight: 73.1 kg
Notes: The dead lifts were very difficult, presumably due to the gap since I last performed the exercise.  Also, a couple days ago I did 4 clean pull-ups, pronated grip, on a bar in the park, so it would seem that the dead lifts and dips make me fatigued before the pull-ups in this workout sequence.
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2017-10-14 workout

Today’s workout:

  • 5 min row machine
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
  • Dumbbell shoulder press (seated): 8@12kg (each side), 7, 5, 3
  • Decline bench weighted situps, holding 5kg against chest: 3 sets of 16
  • Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
Time: 51 minutes
Weight: 73.8 kg
Notes:

Experienced moderate but unusual pain in left arm, inside of triceps during second set of dips, so cut the rest of the workout (rows, biceps, and triceps).

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2017-10-07 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
  • Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
  • Assisted pull ups, pronated grip: 4.5@10kg, 8@20, 5.5
  • Ab crunch machine (seat height 4): 15@30kg, 15, 15
  • Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
  • Bicep machine: Drop set starting at 30kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 61 minutes
Weight: 72.7 kg
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2017-10-05 workout

Today’s workout:

  • 5 min row machine
  • Dumbbell shoulder press (seated): 12@10kg (each side), 10, 5, 5
  • Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
  • Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
  • Decline bench sit-up: 15@5kg (against chest), 15, 15
  • Standing cable rope rows: 10@60kg, 8@90kg, 7, 6, 5
  • Tricep pull downs with straight bar: Drop set starting at 35kg on the small cable machine
  • Bicep machine: Drop set starting at 30kg
Time: 68 minutes
Weight: 73.7 kg
Notes: Thursday at 8pm is such a busy time at the gym!