12.31

40min jog

12.30

Jumps 4x5
Bench 95, 125, 145, 165, 185, 145x5/5
Chins 5x8
BSS 5x15
KBP 16kgx12/5
Neck ext 25x15/5
Airdyne Tabata

12.27

Jump 4x5
TBDL 155, 205, 245, 285, 315, 245x5/5
Chins 4x7, 6, 1
Elevated push-ups 5x14
FCT 25x13/5
Neck harness 25x17/5

12.26

33min treamill jog

12.25

Jumps 4x5
Press 65, 95, 115, 125, 95x5/5
Neutral grip chins 5x7
BSS 5x14
Dips 5x11
Neck ext 5x14
KB row 32kgx15
Airdyne Tabata

12.24

30min treadmill run

12.23

Jump 4x5
Squat 155, 175, 195, 225, 175x5/5
Pull-ups 4x6,7
Decline push-ups 4x12,20
GM 95x10/4, 12
Neck harness 25x16/5
KB Row 32kgx25

12.20

40min treadmill jog

12.18

Jumps 4x5
Bench 95, 115, 135, 155, 175, 135x5/5
Chin-ups 5x6
BSS 5x13
KB Press 16kgx11/4, 12
Ab wheel 5x12
Neck harness 25x15/5
KB Row 32kgx15
Airdyne Tabata

12.17

40min treadmill run

12.16

Jumps 4x5
TBDL 155, 205, 225, 265, 295, 225x5x5
Neutral grip chins 6x5, 5x4
KB press 16kgx10/5
Neck ext 25x13/15
FCT 25x10/5
Swing 32kgx12/5 - 57min

12.13

Jumps 4x5
Press 65, 95, 105, 115, 95x5/5
Pull-ups 11x5, 6
BSS 4x12, 15
Neck harness 4x15, 20
Dips 4x10, 15
Airdyne tabata - 72cal - 59min.

12.12

30min jog with 6 springs mixed in.

12.11

Jumps 5x5 - 16m
Squat 155, 175, 205, 225, 255x5 - 28m
NGCU 10x3
Push-ups 3x10
GM 95 3x10
LHS 3x10 - 41m

12.10

30min jog

12.09

Jumps 4x5
Bench 115x5, 135x5, 155x5, 175x5, 195x5
Chin-ups 10x3
BSS 3x10
KB Press 16kg 3x10

12.07

35min treadmill jog

12.06

Jumps 4x5 - 15min
TBDL 155x5, 235x5, 265x5, 295x5, 325x5 - 25min
Press 95x5, 105x5, 125x5, 135x5 - 32min
Pull-ups 10x3
Push-ups 3x10
GM 95x10/3
Ab wheel 3x10 - 44min

12.05

35min jog

12.04

Jumps 5x5
Neutral grip chin-ups 10x6
Push-ups 5x14
Neck ext 25x14/5
Squat 155x5, 195x5, 215x5 245x10

12.02

33min jog.

12.01

Jumps 5x4
Pull-ups 10x5, 2x3
BSS 16kgx11/5
Neck harness 24x13/5 - 32min
Bench 95x5, 125x5, 145x5, 165x3, 185x10 - 44min
Airdyne Tabata - 74cal

11.29

35min treadmill jog

11.28

Jumps 5x4
Chin-ups 9x6
Dips 6x9
Neck ext 25x13/5 -32min
TBDL 155x5, 205x5, 245x5, 285x3, 315x10 - 42min
Ab wheel 3x17
FCT 10x11/3
Swing 32kgx12/3 - 55

11.26

Jumps 5x4
Neutral grip chins 12x5
BSS 16kgx10/5
Neck harness 24x12/5
Press 65x5, 85x5, 105x5, 115x3, 125x10
Airdyne tabata 75cal

11.23

Jumps 5x4
Pull-ups 12x4
Feet elevated push-ups 5x12
Neck flexation 25x12/5
Squat 155x5, 175x3, 205x3, 225x12
Kneeling ab wheel 3x16
Lying hip swing 3x10
Good mornings 95x12/3
49min

11.22

35min treadmill jog

11.21

Jumps 5x4
Chin-ups 12x4
BSS 16kgx9/5
Neck harness 25x11/5
Bench 95x5, 115x5, 135x3, 155x3, 175x12
Aidyne tabata 76cal
49min

11.19

30min treadmill jog

11.18

Jumps 5x4
Pull-ups 2x5, 8x3
Dips 5x8
Neck ext 25x11/5
TBDL 155x5, 205x3, 235x3, 265x3, 295x12
Ab wheel 3x15
FCT 10x10/3
Swing 32kgx12/3
Feet elevated push-ups 10
KB row 32kgx14

11.17

43min jog

11.15

Jumps 5x4
Neutral grip chin-up 10x5
BSS 16kgx8/5
Neck harness 25x10/5
Press 45x5, 65x5, 95x3, 105x3, 125x10
Airdyne Tabata

11.14

35min jog

11.13

Jumps 6x3
Chin-ups 17x3
Neck flex 25x10/5
Squat 95x5, 155x5, 185x5, 195x5, 215x13
Ab wheel 3x15
KB rotations 3x10
GM 95x10/2, 12
53min

11.12

30min jog

11.11

Jumps 6x3
Neutral grip chin-ups 8,9,10,9
BSS 16kg 8,9,10,11
Neck harness 25 12,13,15
Bench 95x5, 125x5, 145x5, 165x12
Airdyne tabata - 46min

11.10

42min jog

11.09

Jumps 5x3
Pull-ups 6, 2x8, 6
Dips 8, 10, 12, 10
Neck ext. 4x10
TBDL 155x5, 215x5, 245x5, 285x12
Abwheel 10,12,14
51min

11.07

Jumps 7x3
Chin-ups 5,8,10,10
BSS 12, 15, 17, 18
Neck harness 20, 22, 25, 25
Press 65x5, 85x5, 105x5, 115x10
Chin-ups 3x4
Airdyne tabata
45min

11.01

35min jog

10.31

A8 + Jumps 6x3
Pull-ups 5x3
Push-ups 5x10
Neck ext 5x12
Squat 175x5, 205x5, 225x5, 255x5
Pull-ups 3x3
Ab wheel 3x10
FCT 10x10/3
Swing 32kgx10/3 - 42min

10.29

30min jog

10.28

A8 + Jumps 6x3
Neutral grip chin-ups 5x4
BSS 5x8
Neck harness 5x12
Bench 135x5 155x5 175x5 195x5

10.27

30min jog

10.26

A8 + Jumps 6x3
Chin-ups 5x4
Dips 5x5
Ab wheel 5x4
Neck ext 5x12
TBDL 155x5, 235x5, 265x5, 295x5, 335x5

10.25

35min jog

10.24

A8 + Jumps 6x3
Pull-ups 5x3
BSS 5x8
Neck harness 20x11/5
Press 95x5, 105x5, 125x5, 135x5 Pull-ups 3x3

10.22

35min jog

10.21

A8 + Jumps 8x3
Neutral grip chin-ups 4x7,8
Push-ups 5x16
Neck ext 10x22/5
Squat 155x5, 195x5, 215x3, 245x10
Neutral grip chin-ups 3x4
Airdyne tabata 71cal

10.18

A8, Jumps 6x3
Chin-ups 4x8, 9
BSS 5x16
Neck harness 20x21/5
Bench 95x5, 145x5, 165x5, 185x10
Chins 3x4
Airdyne Tabata

10.17

30min jog

10.16

A8 + Jumps 6x3
Pull-ups 5x6
Dips 5x10
Neck ext 10x22/5
TBDL 155x5, 245x5, 275x3, 305x12
Pull-ups 3x4
Airdyne tabata

10.15

30min jog

10.14

Agile 8, Jumps 5x3
Neutral grip chin-ups 5x7
BSS 5x16
Neck harness 20x21/5
Press 65x5, 95x5, 115x3, 125x11
Neutral grip chin-ups 4x4
Airdyne Tabata 71cal

10.13

40min jog

10.12

A8 + Jumps 6x3 - 14min
Chin-ups 5x8
Push-ups 5x16
Neck ext 10x22/5 - 28min
Squat 155x5, 175x3, 205x3, 225x13
Chin-ups 3x4 - 39min
Airdyne 30/30 - 87cal - 60min

10.11

30min jog

10.09

A8 + jumps 5x3
Pull-ups 5x6
BSS 5x15
Neck harness 20x21/5
Bench 135x3, 155x3, 175x12
Pull-ups 4x4

10.08

33min jog
PM: 90sec rope, FCT 10x10, Kneeling abwheel x10, Swing 32kgx10, repeat 5x

10.07

A8 + Jumps 6x3- 12:30
NGCU 5x7
Dips 5x10
Neck ext 10x22/5 - 25min
TBDL 155x5, 225x3, 255x3, 285x12
NGCU 3x4 - 35min
Airdyne tabata 79cal

10.06

30min treadmill jog
HLR 3x6

10.05

Agile 8 + Jumps 5x3
Chin-ups 5x8
BSS 5x15
Neck harness 20x21/5
Press 65x5, 95x3, 105x3, 115x13
Chin-ups 3x4

10.03

30min treadmill jog

10.02

Agile 8, Jumps 5x3
Pull-ups 5x6
Push-ups 5x15
Neck ext 20x21/5
Squat 165x5, 195x5, 215x12
Pull-ups 5x4

PM:
FCT 10x10/5
Ab wheel 5x10
Swing 32kgx10/5
Jump rope circuit
Airdyne tabata

09.30

30min jog

09.28

A8 + Jumps 5x3
NGCU 5x7
BSS 5x14
Neck ext 20x21/5
Bench 95x5, 125x5, 145x5, 165x13
NGCU 3x4

09.27

AM: 25min jog
PM: Airdyne 4x4

09.26

A8, Jumps 4x3
Chin-ups 5x8
Dips 5x9
Neck ext 10x20/5
TBDL 155x5, 205x5, 245x5, 275x12
Chin-ups 3x4

09.25

25min jog

09.24

A8 + Jx3x5 - 13
Pull-ups 5x6
BSS 5x14
Neck harness 5x21 - 28
Press 65x5, 85x5, 95x5, 115x12
Pull-ups 5x4 - 37min

09.23

AM: 26min jog
PM: Core circuit 3x10 - like last time
Airdyne 4x4

09.22

A8, Jumps 3x6 - 14min
Neutral grip chin-ups 5x7
Push-ups 5x15
Neck ext 10x22/5 - 13min
Squat 155x5, 195x5, 215x5, 245x8
Neutral grip chin-ups 3x3 - 10min

09.20

AM: 18min jog - foot feeling good
PM:
FCT 10x10/3
Ab wheel 3x10
Swing 32kgx10/3
Airdyne 4x4

09.19

A8 + Jumps 6x3 - 15
Chin-ups 5x7
BSS 5x14
Neck harness 20x21/5 - 15
Bench 135x3, 145x5, 165x3, 185x8
Chin-ups 3x3 - 8

09.18

15min jog - foot feels good

09.17

A8 + Jumps 6x3 - 15min
Pull-ups 5x6
Dips 5x8
Neck ext 10x22/5 - 28
TBDL 155x5, 245x5, 275x3, 305x8
Pull-ups 3x3 - 37min

Later:
FCT 10x10/3
Abwheel 3x10
Swing 32kgx10/3

09.16

Treadmill walking and jump rope warm up
4min on, 3min off Airdyne - 314cal trying to stay at or above 70rpm

09.15

A8 + Jumps 5x3 - 15
Neutral grip chin-up 5x6
BSS 5x13
Neck harness 20x20/5 - 28min
Press 95x5, 115x3, 125x8
Neutral grip chin-up 2x3 - 37min
GM 95x8/3
Ab wheel 3x11 - 42min

09.13

Agile 8, Jumps 6x3 - 13:30
Chin-ups 4, 5x7
Push-ups 6, 5x14
Neck ext 20x22/5 - 27
Squat 155x5, 195x5, 215x5
Chin-ups 2x3 - 34min

09.12

35min incline treadmill walk - zone 2ish

09.11

A8 + Jumps 5x3 - 16min
Pull-ups 3, 5x6
BSS 6, 5x13
Neck harness 20x21/5 - 31min
Bench 95x5, 125x5, 145x5, 165x5
Pull-ups 4x3 - 37min
Ab wheel 5x10
Swing 24kgx10/5 - 47min

Afternoon:
Airdyne 4x4 - 316cal

09.09

Agile 8 + Jump 4x3 - 17min
Neutral grip pull-ups 3, 5x6
Dips 4, 5x7
Neck ext 10x20/5 - 13min
TBDL 155x5, 205x5, 245x5, 275x5
Neutral grip pull-ups 3x3 - 8min
Airdyne tabata 83cal - PB

09.08

Maxwell daily dozen
30min Airdyne zone 2
Getting over some Metatarsalgia for the past few weeks. Feeling good but going to wait for it to be completely gone before jogging on it

09.07

Agile 8 + Jumps/Throws 7x3 - 14min
Chin-ups 5x7
BSS 5x13
Neck harness 20x20/5 - 14min
Press 65x5, 85x5, 95x5, 115x9
Chin-ups 3x3 - 11min
GM 95x8/3
Ab wheel 3x10 6min

09.06

Agil 8
FCT 10x10/5
Swing 24kgx10/5
Airdyne 4x4 - 69rpm min - 314cal

09.05

Agile 8, Jumps/throws 5x3
Pull-ups 3, 5x6
Push-ups 5, 5x14
Neck ext. 5x20
Squat 155x5, 175x4, 205x3, 225x12
Puhs-ups 3x3

09.04

Maxwell Daily Dozen
30min Airdyne @60rpm

09.03

Agile 8, Jumps 5x3 - 14min
Neutral grip pull-ups 5x6
BSS 5x12
Neck harness 5x20 - 28min
Bench 135x5, 155x3, 175x10
Neutral grip pull-ups 2x3, 4, 5 - 35min

09.01

Agile 8
Jumps 4x3 - 15min
Dips 5x7
Chin-ups 5x6
Neck ext 5x20 - 27min
TBDL 155x5, 225x3, 255x3, 285x10
Chin-ups 3x3 - 36min
Push-ups 3x10
Chin-ups 3x6 - 43min

08.31

Agile 8
Jumps / throws 5x3 - 14min
Pull-ups 5x5
BSS 11x5
Neck harness 5x20 - 27min
Press 65x5, 95x5, 105x5, 115x8
Pull-ups 3x3 - 33min
Press 125x3
Pull-ups 2x6 - 39min

08.26

Agile 8, Jumps 18 - 15:30
Neutral grip chin-ups BWx4/5
BSS BWx10/5
Neck harness 20x20/5 - 27:30
Bench 135x5, 155x5, 175x5, 195x5, 155x5/5
Neutral grip chin-ups BWx4/8 - 45min
KB Press 16kgx10/5
Ab wheel BWx10/5 - 1:02

08.23

Agile * + 12 jumps
TBDL 155x5, 245x5, 285x5, 315x5, 245x5/5
Pull-ups BWx4/9
Kneeling ab wheel BWx12/5
Push-ups BWx12/5
Neck ext 10x20/5
Airdyne Tabata 79cal

08.21

30min Airdyne

08.20

Agile 8, Jumps / Throws 6x3 - 15min
Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Chin-ups BWx5/9 - 14min
Chin-ups BWx5/5
Lunge BWx12/5
Dips BWx6/5
HLR BWx3/5
Neck harness 20x20/5 - 20min

08.19

Agile 8, jumps / throws 4x3
Push-ups BWx12/5
Neutral grip chin-ups BWx4/5
FCT 10x10/5
Neck ext. 20x20/5
30min
Squat 155x5, 195x5, 225x5, 255x5, 195x5/5
Neutral grip chin-ups BWx4/8
52min
Airdyne Tabata 79cal

08.16

Agile 8, Jumps/throws 18
Bench 95x5, 145x5, 165x5, 185x5, 145x5/5
Pull-ups BWx4/15
Lunge BWx11/5
KB Press 16kgx10/5
Neck harness 20x20/5
53min

08.15

Agile 8 + jumps
TBDL 155x5, 225x5, 265x5, 295x5, 225x5/5
Chin-ups BWx4/13
Kneeling ab wheel BWx10/5
Push-ups BWx10/5
Neck ext. 20x20/5
48min
Airdyne Tabata 79cal

08.13

Agile 8 + jumps
Press 65x5, 95x5, 105x5, 115x5, 95x5/5
Neutral grip pull-ups BWx4/14
Lunge BWx10/5
Dips BWx5/5
Neck harness 20x20/5
Push-ups BWx15x5
48min

08.12

Squat 155x5, 185x5, 215x5, 235x5, 185x5/5 - 31min including Agile 8
Pull-ups BWx3/13
Push-ups BWx10/5
Swing 32kgx10/5
Neck ext 20x20/5
50min overall

08.11

40min jog

08.07

Took a covid break.
Agile 8 and jumps 15min
Circuit x 5 - 15min, x 7 - 20min
Neutral grip chin-ups 5
Lunge 10
Feet elevated push-ups 10
Kneeling ab wheel 10

08.02

Press 65x5, 105x5, 115x5, 135x5 105x5/5
Pull-ups BWx3, BWx5/6
Sit-ups 4x10
Neck harness 3x20
Dips 3x10
Lung 3x19

07.29

TBDL 155x5, 225x5, 265x5, 295x5, 335x5, 265x5/5
Neutral grip pull-up BWx6/7, BWx5/2
Push-ups BWx10/4, x12/2, 20
Ab wheel BWx15/4
Airdyne Tabata 78cal

07.27

Bench 135x5, 165x5, 185x5, 205x5, 165x5/5
Chin-ups BWx3, BWx6/512
Sit-ups BWx10/5
Lunge BWx18/5
KB Press 16kgx10/5
Neck harness 20x20/5

07.25

Squat 155x5, 215x5, 235x5, 265x5, 215x5/5
Pull-ups BWx3, BWx5/8, 8, 9
Push-ups BWx10x8, 26
SLDL 95x16/4
Neck harness 20/20x5

07.24

AM: 30min jog

PM: Airdyne 4x4 - 71rpm minimum, 334cal

07.23

AM: 34min jog
PM:
Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Neutral grip pull-ups BWx5x12
Sit-ups BWx10/8
Lunge BWx17/4
Neck ext 20x20/5
Dips BWx10/5

07.20

DL 155x5, 205x5, 245x5, 285x5, 315x5, 245x5/5
Chin-ups BWx5/8
Push-ups BWx10/7
Neck ext 20x20/5
Ab wheel BWx15/4
KB Press 16kgx15/3
KB Row 32kgx10, 26

07.19

Airdyne 4x4

07.18

Bench 135x5, 155x5, 175x5, 195x5, 155x5/5
Pull-ups BWx5/13, 8
Sit-ups BWx10/9
Neck harness 20x20/5
Push-ups BWx12/6, 20
Lunge BWx16/6

07.17

25min jog

07.16

Airdyne 4x4 - 70rpm minimum, 324cal

07.15

Squat 155x5, 215x5, 235x5, 265x5, 215x5/5
Neutral grip chin-up BWx5/11, BWx10
Push-ups feet elevated BWx10/5, 12, 14, 20
Neck extensions 10x20/5
SLDL 95x15/4

07.13

Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Chin-ups 5, BWx8/11
Sit-ups BWx10/5
Lunge BWx15/7
Neck harness 20x20/5
Dips BWx6/8, 10

07.11

AM: 30min jog
TBDL 155x5, 205x5, 245x5, 285x5, 315x5, 245x5/5
Pull-ups 4, 5x7, 3x6, 5
Push-ups 3x10, 16, 3x12, 14
Kneeling ab wheel 5x12

07.10

AM jog 35min
PM: Agile 8, Foundation exercises, Airdyne 4x4 - 314cal, 69rpm minimum

07.09

Bench 135x5, 155x5, 175x5, 195x5, 155x5/5
Neutral grip pull-ups BWx4, BWx8/7, BWx10
Sit-ups BWx10/7
Neck harness 20x20/5
KB Press 24x8,9,10,11
BSS 24x9,10,11,12
Airdyne tabata 76cal

07.08

35min jog

07.07

Squat 155x5, 195x5, 225x5, 255x5, 195x5/5
Chin-ups 5, 6x8, 12
Push-ups 3x10, 20, 24
Neck ext 5x20
Lunge 55x9,10,11
Windshield wipers 3x12

07.03

Press 65x5, 95x5, 105x5, 115x5, 95x5/5
Pull-ups 4, 6x6
Sit-ups 4x10
Neck harness 5x20
Lunge 55x8,9,10
Dips 11, 4x10
Swing 32kgx11,12,13
Airdyne Tabata 77cal

07.02

30min jog

07.01

TBDL 155x5, 225x5, 265x5, 285x5, 225x5/5
Pull-ups 4, 9x6
Neck ext 10x20/5
Push-ups 4x10
BSS 24kgx8,9,10
Ab wheel 14,15,16
Feet elevated push-ups 12,14,24

06.30

30min treadmill jog

06.29

Bench 145x5, 165x5, 185x5, 145x5/5
Neutral grip pull-ups 8x8
Sit-ups 3x10

06.28

30min treadmill jog

06.27

AM: 30min jog
PM:
Squat 155x5, 185x5, 215x5, 235x5, 185x5/5
Chin-ups 4, 8x9
Neck ext 5x20
KBP 16kgx15/2, 20
Lunge 45x15/3
Windshield wipers 2x10,12

06.25

AM: 35min jog
PM:
Airdyne 4x4 @69rpm or better 314 cal

06.24

Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Pull-ups 4, 7x6
Neck harness 5x20
BSS 16x15/3
Dip 4x10, 15
Swing 32kgx10/3
KB row 32kgx10, 25

06.23

35min treadmill jog

06.22

TBDL 155x5, 205x5, 255x5, 285x5, 325x5, 255x5/5
Neutral grip chin-ups BWx4, BWx8/6, BWx7
Push-ups BWx10/4, BWX16, BWx30
Neck flex 10x20/5
Twisting lunge 16kgx8/3
Kneeling ab wheel 14,15,16

06.20

30min jog

06.19

Bench 135x3, 155x5, 175x5, 195x5, 155x5/5
Chin-ups BWx4, BWx9/6
Sit-ups BWx10/8
Neck harness 20x20/5
SLDL 135x12,13,14
KB Press 16kgx12,13,14,15,13
BSS 16kgx15,16,17

06.18

AM: 30min jog
PM:
Foundation training
Jump rope warm-up
Airdyne 4x4

06.17

Squat 155x5, 175x5, 205x5, 235x5, 255x5, 205x5/5
Neutral grip chin-ups BWx8/7
Push-ups BWx10/6, 12
Neck ext 10x20/5
BSS 14,15,16
AW 13,14,15

06.14

Jump rope warmup
Airdyne 4min on, 3 off x 4, 68+ rpm, 310cal

06.13

Press 95x5, 105x5, 115x5, 95x5/5
Pull-ups BWx3, BWx6/8
Sit-ups BWx10/5
Neck harness 20x20/5
Lunge 45x14,15,16
GM 45x10,11,12
Dips BWx10/4,11,13

06.12

30min jog

06.11

AM: 30min jog

TBDL 155x5, 235x5, 275x5, 305x5, 235x5/5
Chin-ups 4, 7x8, 10
Push-ups 4x10, 16
Neck ext. 5x20
BSS 16kgx13,14,15
Ab Wheel 12,13,14
Tabata 71cal

06.09

Treadmill jog 37min

06.08

Bench 145x5, 165x5, 185x5, 145x5/5
Neutral grip chin-up BWx4, BWx7/8
Flat bench sit-ups BWx12/5
Neck harness 20x20/5
SLDL 135x11,12,13
BSS 16kgx12,13,14
Handle push-ups BWx20/4
KB Row 32kgx10,10
Airdyne Tabata 76cal

06.07

30min jog

06.06

AM: 30min jog

PM:
Squat 155x5, 195x5, 215x5, 245x5, 195x5x5
Press 65x5, 85x5, 95x5, 115x5, 85x5x5
Pull-ups 3, BWx6/11
Push-ups on handles BWx10x3
Flat bench sit-ups BWx10x3, 12, 15, 15
Lunge 85x6, 45x13, 14, 15
Dips 10, 12, 15
Airdyne tabata 75cal

06.04

30min jog

06.03

AM: 30min jog

TBDL 155x5, 225x5, 255x5, 285x5, 225x5x5
Chin-ups 3,6,5x9, 6
Push-ups 6x10, 2x20 - use handles next time
Neck harness 5x20
BSS 16kgx11,12,13
Kneeling Ab Wheel 11,12,13
Airdyne Tabata - 70cal

05.31

30min jog

05.30

Bench 135x5, 155x5, 175x5, 135x5x5
Neutral grip chin-ups 4,6,6x8 sets
Sit-ups 7x10
Neck flex 5x20
SLDL 135x10,11,13
BSS 16kgx10,11,13
KB Press 16kgx12,13,14,15, 16
Airdyne tabata - 72cal

05.29

AM: 30min jog

PM:
4x4, 4min on, 3 off Airdyne

05.28

AM: 30min jog

PM:
Squat 175x5, 205x5, 235x5, 175x5x5
Pull-ups 3,4,8x6, 7
Push-ups 10x4,12,15,20
Lunge 45x10, 12x2
Neck harness 5x20
Ab wheel 12,15x2
1hr

05.25

Bench 145x5, 165x5, 185x5, 205x5
Chins 6x6
Lunge 16kgx12/3
Ab wheel 3x10
Push-ups 3x12

05.24

30min jog

05.23

AM: 30min jog

PM:
TBDL 155x5, 245x5, 265x5, 295x5, 335x5
Chin-ups 3x6
KB Press 16kgx10/3
DB Row 80x10/2
Lunge 2x10
Ab wheel 2x10

05.22

AM: 30min jog

PM:
Agile 8 - will do this everyday possible
20min incline treadmill walk
Foundation exercises - will hit this three times a week

05.21

AM: 30min jog
PM:
7th week protocol - dialing back maxes:
SQ: 265, BN: 205, TBDL: 365, Press: 125
Squat 155x5, 195x5, 215x5, 245x5, 265x5
Press 95x5, 105x5, 115x5, 125x5
Chins 7x5
BSS 3x10
Push-ups 3x20
HLR 3x6

05.20

Foundation exercises
30min treadmill walk / run
Messed up lower back 5/16

05.16

AM: 10min yoga

Squat 155x5, 245x3, 280x3, 310x1,1
Neutral grip chin-up 4x10
Neck harness 5x20
Handle push-ups 3x20
BSS 40kgx8/2, 10
Kneeling ab wheel 2x12, 15
KB row 32kgx10/2

05.15

15min treadmill jog
10min stretching

05.14

AM: 30min jog

Press 95x5, 110x3, 125x3, 140x6
Pull-ups 5x8
Neck ext 5x10
Lunge 75x8/3
Dips 10, 12x4, 15
HLR 3x6
KBR 32kgx10/2, 15
FCT 20x10/2, 12

05.13

DL 155x5, 245x3, 285x3, 325x3, 365x8
Chin-ups 5x10
Neck harness 5x20
Handle push-ups 3x20
BSS 40kgx8/3
Ab wheel 3x12
Airdyne tabata 72cal

05.10

30min jog

05.09

AM: 30min jog

Bench 135x5, 160x3, 180x3, 185x9 (whoops), 205x7
Neutral grip chin-ups 8x9
Neck ext 5x20
BSS 24kgx8,10,12
KB Press 24kgx6/5
SLDL 165x8/2, 10
Push-ups 2x20
Airdyne tabata 69cal

05.08

30min jog

05.07

AM: 30min jog

Squat 155x5, 205x3, 230x3, 260x3, 295x5
Pull-ups 5x8
Neck harness 5x20
Handle push-ups 2x20, 25
BSS 24kgx8/3
FCT 20x10/3
KB Row 32kgx12, 15
HLR 8
Airdyne 30/30x6 @73rpm+ 82cal

05.04

Press 95x3, 105x5, 120x5, 135x9
Chin-ups 5x10, 9
Neck ext 5x20
Lunge 65x12/3
Dips 4x12, 8
Ab Wheel 3x12

05.03

30min jog

05.02

30min jog.

05.01

AM: 30min jog

DL 155x5, 245x3, 265x5, 305x5, 345x10
Neutral gril chin-ups 7x9
Neck harness 5x20
KB Press 16kg/16x4
FCT 20/10x3
BSS 24kg/8x3
Airdyne tabata 76cal

04.30

30min jog

04.29

Bench 135x5, 150x5, 170x5, 195x8
Pull-ups 4x8
Neck ext 5x20
SLDL 155/12x3
Push-ups on handles 3x15, 20
BSS 24kg/8x2, 10
KBR 32kg/15x3
Airdyne tabata

04.27

45min jog

04.26

AM jog

Squat 155x5 215x5, 245x5, 280x8
Chin-ups 6x9, 5
Neck harness 5x20
Ab wheel 3x12, 15
Lunge 65x10/2, 12
Curl 45x10/2
Airdyne tabata 63cal

04.22

AM: 30min jog

Press 95x5, 115x5, 130x3, 145x5
Pull-ups 6x7
Neck 5x20
BSS 16kgx12/3
HLR 3x6
Dips 5x12
KB row 32kgx10/3

04.18

30min elliptical

04.17

Deadlift 155x5, 245x3, 300x5, 340x3, 380x5
Chin-ups 4x8
Neck 5x20
Push-ups 3x20
Lunge 45x10/3
Ab wheel 3x10
Ring row 3x10

04.16

30min jog

04.15

Bench 125x5, 165x5, 195x3, 205x6
Chin-ups 5x9
Neck ext 5x20
SLDL 155x12/3
BSS 16kgx12/3
Band push-ups 3x16
HLR 3x6
KB row 32kgx10/3

04.13

Squat 155x5, 205x3, 240x5, 270x3, 300x4
Pull-ups 6x7
Neck harness 5x20
BSS 16kgx12/3
Handle push-ups 4x16
FCT 20x10/3
KB Row 32kgx10/3

04.12

AM 30min jog

Press 75x5, 105x3, 120x3, 135x8
Neutral grip chin-up 5x8
Lunge 45/12x3
Dips 3x12
Neck harness 5x20
HLR 4x6
KBR 32kg/15
Band push-ups 20

04.10

DL 155x5, 245x3, 280x3, 320x3, 380x8
Chin-ups 4x9
Neck ext 5x20
Band push-ups 3x20
BSS 16kgx10/3
Ab wheel 3x10
KB row 32kg/10x3
Airdyne tabata 81cal

04.09

30min jog

04.08

Bench 125x5, 155x3, 180x3, 200x10
Neutral grip chins 5x9
Neck ext 5x20
BSS 16kgx10/3
Band push-ups 4x15
FCT 15x12/3
KB Row 32kgx10/3
Airdyne sugar cane

04.06

Squat 155x5, 225x3, 255x3, 285x7
Chin-ups 5x9
KB Press 16kgx15/4
SLDL 155x10/3
BSS 16kgx8/3
Neck harness 5x20
KB row 32kgx15
Airdyne tabata

04.05

Jog route, slightly faster pace 25min

04.04

Press 100x5, 115x5, 130x10
Pull-ups 8x7
Neck ext 5x20
Dips 2x10, 2x12
Lunge 45x10/3
Abwheel 2x10, 12
Airdyne sugar cane

04.03

30min jog

04.02

AM: 30min jog

PM: DL 155x5, 245x3, 260x5, 300x5, 340x10
Chin-ups 5x8
Neck harness 5x20
Band push-ups 5x12
BSS 16kgx8/3
FCT 15x10/3
KB row 32kgx10/3
Airdyne tabata

03.31

Bench 135x3, 145x5, 165x5, 190x11
Chin-ups 2x12, 2x10
Neck harness 5x20
SLDL 155x10/3
Push-ups - purple mini-band 2x12, 2x15
BSS 16kgx8/3
KB Row 32kgx10/3

03.30

Squat 155x5, 205x5, 240x5, 270x9
Pull-ups 7x7
Neck ext 5x20
KB Press 16kg x15x4
Lunge 45x10x3
Ab Wheel 3x12
Curls 20
Easy airdyne and rope to round out the hour

03.23

DL 155x5, 245x3, 290x5, 330x3, 370x6
Neutral grip chins 5x11
Handle push-ups 5x11
Lunge 10x15/4
HLR 4x7
Push-ups 2x15
Knee-ups 12
KB row 4x12
Airdyne sugar cane

03.21

Bench 165x5, 185x3, 205x7
Pull-ups 10x6
Neck ext 5x20
BSS 4x15
FCT 4x12
Handle push-ups 4x15
Ring rows 2x12, 16
Push-ups 18,16,8

03.20

AM: 30min jog

PM:
Squat 155x5, 230x5, 260x3, 290x5
Chin-ups 5x10
Neck harness 5x20
KB Press 16kgx12/5
HLR 5x6
BSS 4x12
SLDL 155x10/3
Ring row 3x12, 14
Push-ups on handles 5x12

03.18

AM: 30min jog, 2 hill sprints
PM:
Press 65x5, 105x5, 120x5, 135x8
Chin-ups 5x10
Neck harness 5x20
Lunge 4x15
Push-ups 5x20
FCT 4x12
KB Row 5x10
Airdyne tabata

03.17

DL 155x5, 245x3, 270x3, 310x3, 350x10
Pull-ups 10x6
Neck flex 5x20
Dips 5x12
BSS 5x12
Ring row 2x12, 16
Ab wheel 4x10
Push-ups 2x20

03.14

AM: 30min jog
PM:
Bench 155x3, 175x3, 195x10
Chins 4x9
BSS 4x12
HLR 3x6
FCT 3x10
KBR 5x10
Push-ups 5x20

03.13

30min jog, 2 hill sprints

03.12

AM:
30min Jog

PM
Squat 155x5, 215x3, 245x3, 275x7
Chin-ups 6x9
KBP 16kgx12/5
SLDL 155x10/5
RR 4x15
Lunge 3x12,14
Push-ups 2x20

03.11

30min jog

03.09

38min jog

03.08

Press 95x5, 110x5, 125x12
Chins 4x9
Neck 5x20
Dips 5x10
Lunge 4x15
Ab wheel 4x10
KB row 4x10
Push-ups 20, 30
Airdyne tabata

03.07

Dl 155x5, 255x5 290x5 330x11
Chin-ups 5x9
Neck 5x20
BSS 4x12
Push-ups 5x20
FCT 4x12
Ring row 3x20

03.03

Jump rope 5min, elliptical 5min - 35min

03.02

Bench 140x5, 165x5, 185x11
Chin-up various grips 5x8
Neck Ext. 5x20
SLDL 135x8/5
KB Press 16kgx8/5
Ring row 5x12
Push-ups 3x20
HLR 2x6,8

03.01

AM: 30min jog

SQ 155x5, 200x5, 230x5, 250x10
Chin-ups 6x8
Neck 5x20
Dips 3x10, 2x12
BSS 5x10
KBR 2x15, 20
AW 2x15, 2x10
PU 2x20, 10

02.29

30min jog

02.28

AM - 30min jog Press 105x5, 120x3, 135x8
Pull-ups 4x8, 9
Neck harness 5x20
Dips 3x10, 2x12
BSS 4x12
KB row 4x16
FCT 4x12
Push-ups 2x20

02.26

Deadlift 155x5, 245x3, 285x5, 320x3, 350x6
Chin-up 4x8, 9
Dips 3x10, 2x12
BSS 4x12
KB Row 4x16
Ab wheel 4x15
Push-up 2x20

02.24

Bench 160x5, 180x3, 200x5
Chin-up 4x8, 9
Dips 4x10, 12
BSS 4x12
KB Row 4x15, 16
Swing 4x12
Push-ups 3x12, 15

02.22

AM:
30min jog
PM:
Squat 155x5, 225x5, 255x3, 285x5
Chin-up 4x8, 9
Dips 4x10, 12
BSS 4x12
KB Row 4x15, 16
FCT 4x12
Push-ups 3x12, 15

02.21

30min jog

02.20

Press 100x3, 115x3, 130x8
Chin-ups 4x8, 9
Neck 5x20
BSS 4x10
Dips 4x10, 12
Ab wheel 4x15
KB row 4x15
Push-ups 4x12
Airdyne sugar cane 42cal

02.19

Dead 155x5, 245x3, 265x3, 305x3, 345x8
Pull-ups 5x8
Neck 5x20
Dips 6x10
BSS 4x12
KB row 4x15
OAS 4x12
Push-ups 20, 20

02.16

Bench 155x3, 175x3, 195x8
Pull-ups 5x8
Neck 5x20
Dips 5x10
BSS 4x12
KB row 4x15
FCT 4x12
Push-ups 20, 20, 10

02.15

30min jog

02.14

Squat 155x5, 205x3, 245x3, 275x7
Chin-ups 5x8
Neck 5x20
Dips 4x10
BSS 4x10
KB Row 5x12
Ab wheel 5x12
Push-ups 3x20
Airdyne tabata

02.13

30min jog

02.12

Press 95x5, 105x5, 125x11
Pull-ups 4x8
Neck raise 5x20
Dips 4x10
BSS 3x10
KB Row 2x10,12,14,16 Push-ups 20, 30
Swing 4x16

02.08

Deadlift 155x5, 245x5, 285x5, 325x10
Chin-ups 4x8
Neck ext 5x20
Dips 3x10
BSS 4x10
KB Row 3x10
FCT 4x10
Push-up 2x20, 30
Lunge 2x10
Ring row 2x15

02.07

30min jog

02.06

Bench 145x5, 165x5, 185x10
Pull-ups 4x8
BSS 3x8
KB Row 3x8
Swing 3x12
Dips 3x8
Lunge 4x10
Ring row 3x15
Push-ups 4x20

02.05

Squat 155x5, 195x5, 225x5, 255x10
Chin-ups 4x8
Push-ups 5x20
Lunge 4x12
Ring rows 4x15
Ab wheel 4x12
Neck 5x20

02.03

Press 5x95, 3x115, 135x7
Chin-up 4x7
Neck ext 5x20
Push-ups 5x20
Ring row 5x15
Lunge 4x12
FCT 4x12

02.02

DL 155x5, 245x3, 275x5, 315x3, 355x6
Pull-ups 6x7
Neck 5x20
Push-ups 5x20
Ring row 5x15
Lunge 4x12
Swing 4x12

02.01

Jump rope, 5min eliptical, repeat for 35min.

01.31

Bench 155x5, 175x3, 195x7
Chin-ups 6x7
Neck ext 6x15-20
Push-ups 5x20
Lunge 4x12
Ab wheel 4x15
Ring row 4x15
Airdyne Tabata

01.30

Squat 155x5, 215x5, 245x3, 275x6
Chin-ups 6x7
Push-ups 5x20
Lunge 4x12
FCT 4x12
Ring row 4x15
50min

01.28

Press 95x3, 115x3, 125x9
Pull-ups 4x7
Lunge 3x15
Swing 3x20
Push-ups 5x20
Ring row 5x15

01.26

AM: 30min jog

PM:
DL 155x5, 265x3, 295x3, 335x8
Pull-ups 7x6
Push-ups 5x20
Lunge 3x15
Ab wheel 3x15
Ring row 3x15

01.25

30min jog

01.24

Bench 145x3, 165x3, 185x8
Chin-up 6x6, Ring rows 3x15
Neck harness 6x12
Push-ups 5x16
FCT 10x10/3
Lunge 3x15

01.23

30min jog

01.22

Squat 155x5, 205x3, 245x3, 265x8
Pull-ups 5x6
Push-ups 5x15
Lunge 3x12
Ring row 3x15
Swing 3x12
Neck ext 70reps

01.19

AM:
30min jog

PM:
Press 95x5, 105x5, 115x11
Chin-ups 4x6
Ring row 3x10
Lung 3x10
Ab wheel 3x10
Push-ups 2x16, 18
Airdyne Tabata

01.18

AM:
30min jog

PM:
DL 155x5, 245x5, 275x5, 315x10
Chins 5x6
Neck 70reps
Lunges 3x10
Push-ups 4x12
Body row 3x8
FCT 2x5,6,8

01.17

30min jog

01.16

AM: 30min jog

PM:
Bench 135x5, 155x5, 175x10
Pull-ups 3x6
Ring rows 10,12,10
Push-ups 12,14,16
Lunge 12,13,10
OAS 24kg 3x10
35min

01.15

Squat 155x5, 195x5, 215x5, 245x10
Jumps 5x2
Chin-ups 5,5,5,5,6,6,6,6,6,6
Push-ups 12,12,12,14
Reverse lunge 10,10,10
Kneeling ab wheel 10,10,10
Neck mixed in
Airdyne 30on/off x 6

01.12

AM: 30min jog

PM:
WCU BW+15x5/4
SQ 255x5/5
BN 175x5/5
HLR BWx4x4
DL 305x5

01.11

AM:
30min jog

PM:
5min elliptical warm up, Airdyne 15sec on 1min off x 5

01.10

AM:
30min jog with dog

PM:
WCU BWx5/5
Squat 225x5/5
Bench 155x5/5
HLR BWx3/4
DL 275x5

01.09

AM:
30min jog with the dog

PM:
10min jump rope, airdyne 4min @66rpm+, 3min rest x 4

01.08

AM:
20min jog with the dog

PM:
Chin-up BWx5/5
Squat 225x5/5
Bench 155x5/5
HLR BWx3/3
DL 275x5
Swing 24kg 6/6, dips 3, rest x 4

01.06

55min jog

01.05

Squat 155x5, 225x5/5
WCU BWx5/5
Bench 155x5/5
HLR BWx3/3
DL 155x3, 245x3, 275x5

12.27

Squat 235x5/5
WCU BWx5/5
Bench 165x5/5
HLR BWx3/5

12.26

55min jog