David Sickmiller's Blog

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@70, 5 (3-min rest between work sets)
• Dumbbell shoulder press (seated, fixed bench): 9@14kg (each side), 3-min rest, 8
• Decline bench sit ups: 9@10kg, 8 (3-min rests)
• Low cable row: 12@33kg, 10@40kg, 2-min rest, 10@47kg, 3-min rest, 10@57kg

Weight: 78.5 kg (morning)

Time: 42 minutes

• 5 min row machine
• Leg extension machine: 9@57kg, 2-min rest, 9@66kg, 3-min rest, 9@75kg, rest, 9
• Dumbbell chest press: 10@18kg, 9, 9@14kg (3-min rests)
• Lat pull-down: 8@40kg, 8@47kg, 3-min rest, 7@57kg, 3-min rest, 6@57kg
• Decline bench sit ups: 10@10kg
• Bicep curl machine: 10@29kg

Time: 44 minutes

Weight: 79.2 kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 6, 6 (2-min rest between work sets)
• Dumbbell shoulder press (seated, fixed bench): 8@14kg (each side), 3-min rest, 8
• Decline bench sit ups: 9@10kg, 8 (3-min rests)
• Lat pull-down: 12@26kg, 10@33kg, 8@40kg, 3-min rest, 8@47kg, 3-min rest, 8@47kg

Weight: 77.6 kg (morning)

Time: 49 minutes

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 3-min rest, 6
• Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 5, 6@14kg
• Decline bench sit ups: 9@10kg, 3-min rest, 7
• Assisted pull ups: 8@36kg, 3-min rest, 7@45kg

Time: 43 minutes

Weight: 79.8kg (afternoon)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 4@80kg, 4 (5-min rest between work sets)
• Dumbbell shoulder press (seated, fixed bench): 7@16kg (each side), 3-min rest, 6
• Decline bench sit ups: 9@10kg, 9

Time: 35 minutes

Weight: 80.2 kg (evening)

Notes: Stretched on the last sit up, felt tightness in shoulders

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@85kg, 5 (5-min rest between work sets)
• Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)
• Cable machine crunches: 10@17.5, 3-min rest, 12

Time: 44 minutes

Weight: 79.7 kg (afternoon)

• 5 min row machine
• Leg extension machine: 9@75kg, 2-min rest, 9@93kg, 3-min rest, 9@93kg, rest, 9@93kg
• Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 6
• Decline bench sit ups: 9@10kg
• Assisted pull ups: 8@36kg, 3-min rest, 7@45kg

Time: 47 minutes

Weight: 78.8 kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)

Time: 37 minutes

Weight: 78.5 kg (morning)

• 5 min row machine
• Leg extension machine: 9@66kg, 2-min rest, 9@84kg, 3-min rest, 9@84kg, rest, 9@84kg
• Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 6, rest, 6@12kg
• Assisted pull ups: 7@36kg, 3-min rest, 7@45kg
• Decline bench sit ups: 9@10kg

Time: 40 minutes

Weight: 79.3 kg (morning)

• 5 min row machine
• Barbell back squats: 12@20kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
• Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)
• Assisted pull ups: 7@45kg, 3-min rest, 6
• Decline bench sit ups: 8@10kg

Time: 45 minutes

Weight: 79.0kg (morning)