Benchpress, dumbbells, 4x10 at 17.5kg/arm
Lat raise, 3x10 at 7.5kg/arm
Scap raise, 3x10 at 5kg/arm

Exercise bike: 10.9km in 30:00.
Rowing: 5km in 29:30

Exercise bike: 11.5km in 30:00.

Weigh-in: 109kg

Benchpress: 5x5 at 60kg
Squats: 1x5 at 95kg, 3x5 at 100kg, 1x5 at 95kg
Deadlift: 3x8 at 50kg
Bent-over row: 4x6 at 35kg
Lat raise: 3x10 at 7kg/arm
Bicep curl: 3x5 at 7kg/arm.

Weigh-in: 108kg

Benchpress: 5x5 at 55kg
Squats: 5x5 at 80kg
Deadlift: 3x8 at 40kg
Bent-over row: 5x5 at 20kg
Lat raise: 3x10 at 7kg/arm
Bicep curl: 3x5 at 5kg/arm

Cycling: 9.44km in 25:00

Weigh-in: 110kg approx.

Benchpress: 3x5 at 55kg.
Squats: 5x5 at 90kg
Bent-over row: 3x5 at 35kg
Deadlift: 3x5 at 35kg
Leg lifts: 3x5
Back extensions: 3x5
Lat raise: 4x10 at 6kg/arm
Bicep curl: 3x10 at 7kg/arm

Treadmill intervals: 0.3km at 10kph between BE and LR; 0.25km at 10kph between LR and BC.

Cycling: 1km in 02:32

Rowing: 2km in 11:30.

Benchpress: 1x5 at 60kg, 1x3 at 80kg, 1x2 at 85kg, attempt at 90kg, 1x2 at 80kg, 2x5 at 60kg, 2x5 at 55kg.
Squats: 1x5 at 90kg, 4x5 at 95kg
Bent-over row: 5x5 at 30kg
Overhead press: 4x5 at 20kg
Lat raise: 4x10 at 7kg/arm
Bicep curl: 3x10 at 7kg/arm

Treadmill: two intervals of 0.25km between OHP and LR, and LR and BC, for 0.5km total. Approx 10kph.
Bike machine: 5km in 14:00
Rowing machine: 2km in 12:00
Bike machine: 12 minutes at minimum 80rpm, km not measured.

Weigh-in: 109-110kg

Benchpress: 1x5 at 60kg, 5x5 at 70kg, 2x5 at 50kg
Squats: 5x5 at 90kg
Bent-over row: 5x5 at 7kg/arm
Lat raise: 4x10 at 7kg/arm
Bicep curl: 3x10 at 7kg/arm
Overhead press: 4x5 at 20kg

Second gym session this week. Didn't log the first.

Benchpress: 1x8 at 50kg; 3x2 at 80kg, 1x10 at 50kg, 2x8 at 55kg.
Lat raise: 3x10 at 7.5kg/arm
Deltoid extension, incline seated: 3x5 at 4kg/arm
Barbell bicep curl: 3x5 at 20kg
Leg lifts: 4x8
Ab exercises: a short variety

Cycling: 5km in 12:50.

Haven't been logging for while. Switched my workout around a bit today.

Benchpress: 3x12 at 45kg.
Squats: 5x5 at 90kg
Overhead press: 4x5 at 20kg
Lat raise: 3x10 at 7.5kg/arm
Bicep curl: 3x12 at 5kg/arm
Leg lifts: 2x10, 1x8
Cycling: 1km in 2:30.

Weigh-in: NA

Cycling: 10:00 for 4.63km
Benchpress: 1x5 at 60kg, 5x5 at 65kg, 1x20 at 40kg
Leg lifts: 4x10
Attempted pullups: 3