David Sickmiller's Blog

Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@70kg, 3-min rest, 7

Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg

Cable ab crunches: 12@11, 2-min rest, 10, rest, 10@11

Assisted pull-ups: 5@40kg

Weight: 80.5kg (morning)

Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@70kg, 3-min rest, 7

Chest press, dumbbells: 11@20kg, 3-min rest, 6@20kg, 3-min rest, 6@16kg

Assisted pull-up machine: 7ish@40kg, 3-min rest, 4ish

Cable ab crunches: 12@32.5kg, 2-min rest, 8, rest, 9@28.75kg

Weight: 80.8kg (morning)

Barbell back squats: 12@20, 11@50kg, 2-min rest, 9@60kg, 3-min rest, 9

Shoulder press, seated: 8@16kg, 3-min rest, 8@14kg

Cable ab crunches: 12@32.5kg, 2-min rest, 10, rest, 10@28.75kg

Weight: 81.7kg (afternoon)

Barbell back squats: 12@20, 11@40kg, 2-min rest, 9@50kg, rest, 9

Chest press, dumbbells: 10@20kg, 3-min rest, 8@18kg, 3-min rest, 6@16kg

Assisted pull-up machine: 6ish@40kg, 3-min rest, 4ish

Cable ab crunches: 12@32.5kg, 2-min rest, 8, rest, 9@28.75kg

Weight: 80.0kg (morning)

Barbell back squats: 12@20, 12@30kg, 2-min rest, 10@40kg, rest, 10

Shoulder press, seated: 8@16kg, 3-min rest, 8@14kg

Cable ab crunches: 12@32.5kg, 2-min rest, 10, rest, 10@28.75kg

Weight: 81.1kg (morning)

Straight leg dead lift, articulating back: 12@25kg, 11@45kg, 3-min rest, 11

Chest press, dumbbells: 9@20kg, 3-min rest, 9@18kg, 3-min rest, 6@16kg

Assisted pull-up machine: 6ish@40kg, 3-min rest, 5ish

Cable ab crunches: 8@12x, 2-min rest, 11@11x, rest, 8

Weight: 80.3kg (morning)

Straight leg dead lift, articulating back: 12@20kg, 12@40kg, 2-min rest, 12

Shoulder press, seated: 8@16kg, 4-min rest, 7@14kg

Cable ab crunches: 12@28.75kg, 2-min rest, 12, rest, 12

Weight: 80.2kg (morning)

Straight leg dead lift, flat back: 12@20kg, 9@80kg, 3-min rest, 7

Chest press, dumbbells: 10@20kg, 4-min rest, 9@18kg, 3-min rest, 9@16kg

Cable ab crunches: 12@31.25kg, 2-min rest, 10

Weight: 80.0kg (morning)

Straight leg dead lift, articulating back: 12@20kg, 12@35kg, 11@45kg, 2-min rest, 11

Shoulder press, seated: 9@16kg, 3-min rest, 8@14

Cable ab crunches: 12@28.75kg, 2-min rest, 12, rest, 12

Weight: 79.9kg (morning)

Straight leg dead lift, flat back: 12@20kg, 9@75kg, 3-min rest, 7

Shoulder press, seated: 9@16kg, 3-min rest, 8@14

Cable ab crunches: 12@28.75kg, 2-min rest, 12

Weight: 80.9kg (afternoon)