09.20

Jog 3.18 mi 11:02 /mi 35m 5s

09.19

AM:
Jog 2.13 mi, 23:33, 11:02 /mi

Late AM:
DL 155,185,210,235x5
Press 95,120x5/5
Chins 8x4
GM 120x16,17,18
Dips 15,16,15
Chins 6,10 - 36min

09.16

Jog 1.64 mi, 17:51, 10:50 /mi

09.15

Squat 155,185,210,235x5
Bench 165x5/5
Chins 8x4
BSS 16,17,18
KB Press 24kgx9/2, x10/2
Chins 6,7,10 - 40min

09.14

Treadmill jog 3.20 mi, 11:29 /mi, 36m 49s

09.13

Treadmill jog 3.23 mi 11:20 /mi 36m 41s

09.12

Squat 155,210x5/5
Bench 135,165,185x5
Chins 6x4
HLR 4x8
KB Press 24kg x8/4
KB Row 32kg x 32

09.11

Jog 1.70 mi, 19:09, 11:16 /mi

09.10

DL 155,175,200,225x5
Press 95,120x5/5
Chins 9x4
GM 120x 15,16,18
Dips 12,14,16,8
Chins 4,5,9

09.09

Jog 1.55 mi, 18:22, 11:48

09.08

Squat 155,175,200,225x5
Bench 165x5/5
Chins 8x4
BSS 15,16,17
KB Press 24kg x10/3
Chins 9,6

09.07

Jog 3.17 mi, 34:51, 10:59 /mi

09.06

Squat 155,210x5/5
Bench 135,155,175x5
Chins 8x4
HLR 8,9,10
KB Press 24kg 9,10,11
KB Row 32kgx31

09.05

Jog 3.18 mi 10:55/mi 34m 47s

09.04

DL 160,185,210x5
Press 95,120x5/5
Chins 7x4
GM 14,15,16
Dips 14,15,13
Chin 6,6

09.03

1.96 mi 11:20 /mi 22m 16s

09.02

Squat 160,185,210x5
Bench 165x5/5
Chins 7x4
BSS 14,15,16
KBPress 9,2x10
Chins 8,8

08.31

Jog 3.59 mi 43:06 11:59 /mi

08.30

Squat 155,210x5/5
Bench 155,175,195x5
Chins 8x4
HLR 2x8,10
KB Press 24kgx9/2,10
KB Row 32kgx30
Neck 3x15

08.29

3.03 mi, 11:37 /mi, 35m 17s

08.28

DL 155,185,210,235x5
Press 95,120x5/5
Chins 7x4
GM 13,14,15
Dips 13,14,15
Chins 8,6,4 - 36min

08.27

Jog 1.79 mi, 20:37, 11:30 /mi

08.26

Squat 155,210x5/5
Bench 145,165,185x5
Chins 7x4
HLR 7,8,9
KB Press 24kg 9,10,8
KB Row 32kgx26

08.25

Jog 3.04 mi, 11:29 /mi, 34m 57s

08.22

Squat 155,210x5/5
Bench 145,165,185x5
Chins 7x4
HLR 7,8,9
KBP 24kg x9,10,8
KBR 32kg x26

08.21

Jog 1.99 mi 11:46/mi 23m 26s

08.20

DL 155,175,200,225x5
Press 95,120x5/5
Chins 8x4
GM 120x12/3
Dip 2x12,15
Chins 7,8,6

08.19

1.86 mi 11:35 /mi 21m 32s

08.18

Squat 155,175,200,225x5
Bench 165x5/5
Chins 8x4
BSS 2x12,15
KBP 24kgx8,9,10
Chins 2x8,6
Neck
Airdyne 10min @60-65 rpm, 154 AHR

08.16

3.20 mi 11:32 /mi 36m 55s

08.14

Squat 155x5,210x5/5
Bench 135,155,175x5
Chins 8x4
HLR 3x6,7
KB Row 32kgx10,25
KBP 24kgx8,8,9 - 38min

08.12

Jog 1.75 mi, 11:35 /mi, 20m 21s

08.11

DL 160,185,210x5
Press 95,125,120x5/4
Chins 8x4
GM 120x10,12,14
Dips 10,12,18
Chins 6,6,9 - 35min

08.10

Jog 1.79 mi, 11:31 /mi, 20m 39s

08.09

SQ 160,185,210
Bench 155x2, 165x5/5
Chins 8x4
BSS 10,12,14
KB Press 16x10,24x6,8
Chins 8,9,5

08.08

Jog 2.14 mi 24:10 11:16 /mi

08.07

Squat 165x5,190x3,215x1,245x15
Chins 8x4
Push-ups feet elevated 3x10
Ab wheel 3x10

08.05

1.95 mi 22:19 11:25 /mi

08.04

Bench 135,145x5,165x3,185x1,205x6
Chins 5x4
Row 3x10
BSS 3x10
30min

08.03

Jog 1.61 mi 11:52 /mi 19m 11s

08.02

Jog 3.07 mi 37:05 12:05 /mi

08.01

Press 75x5,100x5,115x3,130x1,140x8
DL 165x5,190x3,215x1,235x16
Chins 10x3
Ab wheel 3x10
Push-ups fee elevated 3x10

07.31

Jog 1.41 mi 12:16 /mi 17m 20s

07.30

Squat 155x5,180x5,200x5,225x5,245x3,265x3,180x5/5
Chins 10x4
Dips 5x10
Ab wheel 5x16
Chins 3x6,5,3,2

07.29

Jog 1.80 mi 12:03 /mi 21m 47s

07.28

Bench 135,155,175,195x5,205x2,215x2,155x5/5
Chins 10x4
SLDL 155x12/3
Lunge 3x15
KB Row 2x10,32
Push-ups feet-elevated 4x14

07.25

DL 155,180,200,225x5,245x3,265x3,180x5/5
Chins 10x4
Dips 4x10,8,6
Ab wheel 4x16
Chins 5x5 - 42min

07.24

Press 95,105,120,135x5,145x1,155x1,105x5/5
Chins 10x4
GM 105x12/3
KB Row 32kgx15/3
BSS 3x10
Push-ups feet elevated 4x14 - 40min

07.22

Jog 1.64 mi 19:16 11:45 /mi

07.20

Jog 2.68 mi, 33:58, 12:39 /mi

07.18

Jog 1.50 mi, 11:52 /mi, 17m 49s
Break
Bench 135,155,175,135x5/5
Chins 10x4
SLDL 135x10,12,15
Lunge 12,15,15
KB Row 10,10,30
Feet elevated push-up 12,14,16,20

07.17

Jog 1.13 mi, 12:19 /mi, 14m 0s

07.15

DL 155,180,200x5,155x5/5
Chins 8x4
Dips 5x10
Ab wheel 5x15
Chins 4x4,6 - 34min

07.14

Jog 1.63 mi, 12:09 /mi, 19m 52s

07.13

Press 75,95,105,120x5,95x5/5
Chins 10x4
GM 95x12,15,15
Row 12,15,15
BSS 8,10,12
Push-ups 3x20
Neck 3 sets

07.12

Jog 1.04 mi, 12:08 /mi, 12m 41s

07.11

Jog 1.05 mi 12:30 /mi 13m 7s

07.10

Squat 165,190,215x5,235x3,255x3,165x5/5
Chins 10x4
Dips 3x10,8,5
Ab wheel 4x15
Chins 4x4
Push-ups 15

07.09

Jog 1.63 mi, 11:56 /mi, 19m 28s

07.08

Bench 135,145,165,185x5,195x3,205x3,135x5/5
Chins 10x4
SLDL 135x8,10,12
Lunge 10,12,15
Row 10,25
Push-ups 12,14,16,20

07.06

Jog 2.08 mi, 25:25, 12:13/mi

07.05

DL 165,190,215,235x5,255x3,275x3,165x5/5
Chins 9x4 - 27min
Dips 6x8,9
Ab wheel 5x12,15
Chins 7x4
47min
Neck and treadmill walk 15min

07.04

Jog 1.14 mi, 12:11 /mi, 13m 56s

07.03

Press 75,100,115,130x5,140x3,150x2
Chins 9x4
GM 95x10,12,15
KB Row 10,12,15
BSS 6,8,10
Push-ups 12,15,30
-5s PRO, Jokers, FSL Anchor

06.28

Jog 1.24 mi 12:12 /mi 15m 11s

06.27

SQ 165x5,190x3,215x1,235x15
Chins 4x2, 5x4
Push-ups 3x10
Ab wheel 3x10

06.26

Jog 1.05 mi, 12:29 /mi, 13m 7s

06.25

Jog 1.66 mi, 12:23 /mi, 20:00

Bench 145x5,165x3,185x1,205x5
Chins 4x4
Goblet squats 16kgx10/3
KB Row 32kgx8/3

06.23

Press 75x5,95x5,110x3,125x1,135x9
DL 165x5,190x3,215x1,235x15
Chins 5x2, 3x4
Push-ups 3x10
BSS 3x6
Ab wheel 3x8

06.22

Jog 2.12 mi, 25:20, 11:54 /mi

06.21

Jog 1.1mi, 13min, 12:05/mi

06.20

Squat 155,165,175,185,195,205,155x5/5
Chins 11x3
Chins x3, Push-up x10, Ab wheel x10, Neck ext x10 x 8
Airdyne tabata 75cal, speed up to 81 rpm and try to hold

06.18

Jog 0.91 mi, 10:34, 11:35 /mi

06.17

Bench 135,155,175,195,155x5/5
Chins 10x3
Rows x8, Swing x14, Neck x10 x 8

06.15

19min jog 12/mi

06.14

Jog 11min 11:18/mi
Deadlift 155,165,175,185,195,205,155x5/5
Chins 10x3
Chins x3, Push-ups x10, Ab wheel x10, Neck ext x10 x 8

06.12

Press 95,105,115,135,95x5/5
Chins 10x3
Row x8, Lunge x8, Neck x10 x 8

06.11

Jog 10:30 12:01/mi

06.10

Squat 155,165,175,185,195,155x5/5
Chins 10x3
Chins x3, Push-ups x10, x Ab wheel x10 x 7
Airdyne Tabata 75cal

06.09

21min jog 12:05/mi

06.08

1.9 mi, 12:18/mi

06.07

Bench 155,135,155,175,155x5/5
Chins 10x3
Row x8, Swing 6/6, Neck harness x10 x 7

06.06

.88 jog 12:10/mi

06.05

AM .8 mi run, 12/mi

DL 155,165,175,185,195,155x5/5
Chins 10x3
Chins x3, Push-ups x10, Ab wheel x10, Neck ext x10 x 7

06.03

Jog 20min 12:16/mi

06.02

Press 75,95,110,125,95x5/5
Chins 10x3
KB Row x8, Lunge 7/7, Neck harness x10 x 7

06.01

Long run - 1.86mi, 11:56/mi, 22m

05.31

Squat 155,165,175,185,155x5/5
Chins 10x3
Chins x3, Push-ups x10, Abwheel x10, Neck ext x10 x 6

05.30

12min jog, 12:44/mi pace
Later on:
2 - 70+ rpm / 4 off airdyne x 4

05.29

Bench 115,135,155,175,135x5/5
Chins 10x3
Row x8, Swing x6/6, Neck x10 x6

05.28

20min treadmill incline walk, 12min jog 5% incline 11m/mi
Roughly following Hal Higdon, git fit novice 1.

05.27

DL 155,165,175,185,155x5/6
Chins 10x3
Chins x3, Push-ups x10, Ab wheel x10, Neck ext x10 x 6

05.26

Anaerobic capacity airdyne
4min 60ish rpm, 90sec 70ish x 2
2min 60rpm, 30sec 75rpm x 2
226cal

05.25

Press 75,90,105,115,90x5/5
Chins 10x3
KB row x8, lunge x6, neck harness x10 x 6

05.23

Squat 155,165,175,155x5/7
Chins 10x3
Chins x3, push-ups x10, abwheel x10, neck ext x10 x 7

05.21

Bench 135,155,175,195,155x5/5
Chins 10x3
KB row x8, Swing x5/5, Neck harness x10 x 7

05.20

30min incline treadmill walk

05.19

DL 155,165,175,155x5/7
Chins 10x3
Chins x3, Push-ups x10, Abwheel x10, Neck ext x10 x 7

05.16

35min incline treadmill walk

05.15

Press 95,105,115,130,105x5/5
Chins 9x3
Row x8, Lunge x5, Neck harness x10 x7

05.14

Airdyne 4on / 3 off ~68rpm - 304cal

05.13

Squat 155,165,155x5/8
Chins x3, Push-ups x10, Ab wheel x10, Neck ext x10 x 6

05.12

30min incline treadmill walk

05.11

Bench 115,135,145,165,185,145x5/5
Chins 10x3
Rows x8, KB swing 16kg 5/5, Neck harness 10 x 6
40min

05.09

4 on airdyne @ 66+rpm, 3min off x 4

05.08

DL 155,165,155x5/8
Chins 10x3
Chins x3, Push-ups x12, Ab wheel x10, Neck ext 10 x 6
35min

05.07

35min incline treadmill walk

05.06

Press 75,95,110,125,95x5/5
Chins 9x3
Rows x8, Lunge 4/4, Neck harness 10 x6

05.05

Airdyne 65+ rpm 4min, 3min off x 4

05.04

Squat 155x5/10
Chin-ups 9x3
Chin-ups x3, push-ups x12, ab wheel x10, neck ext. x10 x 5

05.03

35min treadmill walk, 12.5% @ 3.1mph

05.02

Bench 115,135,155,175,135x5/5
Chins 9x3
KB Row x8, KB Swing x10, Neck harness x10 x 5

05.01

Airdyne 3:20 @ 65rpm +, rest 3:00 x 4

04.30

DL 155x5/10
Chins x3, Push-ups x12, Ab wheel x10, Neck ext. x10 x 5

04.27

Press 75,90,105,115x5,90/5x5
Chins 10x3
KB Row x8, Lunge x3, Neck harness x10 x 5

04.26

36 min treadmill walk @ 12.%, 3.1mph

04.25

Box squat 155x5/5
Chins x3, Dips x6, Ab wheel x8, Neck ext 10 x 5
Seems like a little bit of swelling, not problematic, or achy.

04.24

Airdyne 3:10 @ 65rpm+, 3min rest x 4

04.23

Bench 115,135,155,175x5,185x3,195x3
Row x 10, Swing 8/8, Neck harness x 10 x 5
Cyst and knee all good

04.22

3min airdyne @ 65+ rpm / 3min off x 4
Lunch time treadmill walk 35min @ 12.5%, 3.1mph - knee felt worse off later

04.20

DL 155x5/5
Chins 5x3
Chins x3, Push-ups x10, Ab wheel x8, Neck ext. x10 x 5
32min or so
Knee traction
Cyst about the same

04.19

35min treadmill walk 12.5% @ 3mph. Knee good.

04.18

Press 75,95,110,125x5,135x2,140x2
Chins 6x3 - 21min
Squat 5, KB Row 8, Neck harness 10 x 5 - 31min
Curls
Knee traction with band from pull-up bar. No noticeable swelling

04.16

Chins 3, push-ups 10, squat 5 x 10
Using the baker's cyst as a barometer. Not much if any swelling.

04.14

Simple & Sinister
5min airdyne
Prying goblet squat, bridge, halo, wall squat, pumps x 5/3
Swings 24kg 5x10
TGU 16kg x5
Cyst poked out a little

04.13

2min on (65-70rpm) / 3min off x 3 airdyne
A little swelling in Baker's cyst

04.12

Bench 115,135,155,175x5,185x3,195x3
Chins 5x5
Neck harness 17,18,19
BSS 9,10,11
Chins 6,7,8
SLDL 3x8
Baker's cyst a little swollen, calmed down with no ice later.

04.11

30min airdyine

04.10

DL 155,215,245,280x12,315x1
Chins 5x5
Neck ext 12,13,14
KB Press 3x15
Chins 7,8,9,5
Ab wheel 12,13,14
Baker's cyst was noticeable swollen, iced it down

04.09

35min airdyne

04.08

Press 75,95,110x5,125x10,135x3
Chins 5x5
Neck harness 16,17,18
BSS 8,9,10
Chins 6,7,8
GM 135x12,13,14

04.06

35min airdyne

04.05

35min airdyne

04.04

Bench 115x5,135x5,150x5,170x3,190x9
Chins 5x4
Neck ext 11,12,13,14
Chins 6,7,8,9
KBP 13,14,15,16
Swing 12,13,14,15
Ab wheel 12,13,14,15

04.02

35min airdyne, 5min incline treadmill walk

04.01

35min airdyne

03.31

Press 75,105,120,135x7
Chins 4x4
Neck harness 15,16,17
Row 15,16,17
Dips 11,12,13
GM 11,12,13
Ab wheel 11,12,13

03.28

35min airdyne

03.27

20min airdyne, 12min treadmill incline walk

03.26

Bench 115x5,140x3,160x3,180x10
Chins 5x4
Neck ext. 10,12,14
Chins 5,6,7
KB Press 12,14,15
SWing 10,12,14
Ab wheel 10,12,14

03.25

35min airdyne

03.24

Press 75x5 100x3 115x3 130x8
Chins 4x4
Neck harness 14,15,16,17
Row 14,15,16,17
Dips 10,11,12,13
GM 10,11,12,13
AW 10,11,12,13

03.23

30min airdyne

03.21

Bench 115x5,130x5,150x5,170x12
Chins 5x4
Neck ext 4x20
Chins 3x6,7
KBP 16kgx10,12,14,16
Swing 24kgx8,10,12,14
Ab wheel 8,12,14,16

03.19

30min airdyne

03.18

Press 75x5,95x5,105,120x12
Chins 4x4
Neck harness 4x13
Row 4x16
Dip 3x10,12
GM 4x10
Ab wheel 4x10

03.14

Bench 115x5,135x5,150x5,170x3,190x9
Chins 5x3
Neck ext 5x18
Chins 5x5
KBP 24kgx5/5
Swing 24kgx8/5
Ab wheel 5x8

03.13

15min Easy airdyne
Developed a baker's cyst that was limiting range of motion. Knee feels a bit off as well with extra popping. Will slowly phase back in lower body work and jogging.

03.11

Press 75x5,95x5,105x5,115x3,130x9
Chins 5x3
Neck harness 4x14,16
Lunge 2x14,16
Row 4x15,16
GM 130x10/2,12 - 41min

03.10

37min jog

03.08

Squat 155x5,190x3,215x3,240x11
Chins 5x3
Neck ext 5x18
Push-ups 5x16
Chins 5x6
Ab wheel 5x11 - 39min

03.06

40min jog

03.05

Bench 115x5,140x3,160x3,180x12
Chins 5x3
Neck harness 5x13
KB row 5x15
Lunge 3x13
SLDL 180x10/3 - 37min

03.04

35min jog

03.03

TBDL 155x5,205x5,250x3,285x3,320x12
Chins 5x3
Neck ext 5x17
Dips 4x11, 1x10
Chins 3x6, 3x4
Ab wheel 5x11 - 40min

03.01

30min alternating rope and airdyne.

02.28

Press 75x5,95x3,110x3,125x11
Chins 5x3
Neck harness 5x12
Lunge 3x12
Row 5x14
GM 125/11x3
Tabata - 78cal

02.27

35min jog.

02.26

Squat 155x3,175x5,200x5,230x12
Chin-ups 5x3
Neck ext 5x16
Push-ups 5x16
Chin-ups 5x6
Ab wheel 5x11 - 37min

02.25

35min jog

02.24

Bench 115x5,130x5,150x5,170x14
Chins 5x3
Neck harness 5x11
Lunge 3x11
Row 5x13
SLDL 155x10/5 - 40min

02.22

TBDL 155x5,205x5,235x5,270x5,305x12
Chins 5x3
Neck ext 5x15
Dips 5x10
Chins 5x5
Ab wheel 5x10 -35min

02.20

35min treadmill jog

02.19

Press 75x5,95x5,105x5,115x12
Chin-ups 5x3
Neck harness 5x10
Lunge 3x10
Row 5x12
GM 3x10
Airdyne Tabata - 77cal

02.16

Squat 155x5,190x5,215x3,240x1,265x1
Chins 8x3
Dips 5x6
Ab wheel 5x6

02.15

35min treadmill jog

02.14

Bench 125x5,140x5,160x3,180x1,195x1
Chins 4x3
KB row 4x5
Lunge 4x10
SLDL 4x5

02.13

30min jog

02.12

TBDL 155x5,205x5,250x5,285x3,325x1,355x1
Press 95x5,115x3,125x1,135x1
Chin-ups 8x3
HLR 3x3

02.11

30min jog

02.10

Squat 155x5, 195x5, 235x3, 245x8
Chin-ups 9x3, 5x5
Push-ups 5x16

02.07

Bench 135x5, 155,x5, 175x3, 195x7
Chin-ups 4x3
Lunge 3x20
Row 32kg KB 5x10
Swing 32kg 5x10

02.06

35min jog

02.05

TBDL 155x5, 265x5, 295x3, 335x8
Chin-ups 5x3, 7x5
Dips 7x6, 8

02.03

Press 95,105,115,135,105x5/5
Neck ext 5x17
Dips 5x10
Rows 5x14
Ab wheel 5x12
Swing 5x15

01.31

Squat 155,185,205,235,185x5/5
Neck harness 5x11
Push-ups 5x16
Chin-ups 5x6
Ab wheel 5x11
Lunge 5x11
Airdyne tabata -72ca

01.30

Treadmill jog 30min

01.29

Bench 95,125,145,165,185,145x5/5
Neck ext 5x16
Swing 5x16
HKR 5x11
Dips 5x11
Row 5x11

01.28

30min Fartlek run.

01.27

DL 155,205,245,285,315,245x5/5
Lung 5x20
Push-ups 5x15
Chin-ups 5x5
Ab wheel 5x10
Neck harness 5x10

01.23

25min run

01.22

Press 75,95,115,125,95x5/5
Swing 5x15
Dips 5x10
Rows 5x10
HLR 5x10
Neck ext 5x15
Airdyne Tabata - 70cal

01.21

30min jog with 8 sprints mixed in.

01.20

Squat 155,175,195,225,175x5/5
Lunge 5x10/10
Push-ups 5x15
Chin-ups 5x5
Ab wheel 5x10
Neck harness 5x10
48min

01.19

50min jog

01.17

Bench 95,115,135,155,175,135x5/5
Neck ext 4x19
Kb row 2x10, 30
Kb press 2x15, 2x10
FCT 2x10, 3x12
Airdyne tabata - 74

01.16

25min run

01.15

TBDL 155, 205, 225, 265, 295, 225x5/5
Neck harness 4x10
Chins 3x10, 6
Push-ups 3x18, 14
Lunge 3x10
Sit-ups 20

01.14

30min jog

01.13

Press 75, 95, 105, 115, 95x5/5
Neck ext 4x18
KB row 4x11
Dips 4x12,5
Ab wheel 4x13
Airdyne tabata - 68cal

01.12

35min treadmill jog

01.11

Squat 155,195,225,245,195x5/5
Neck harness 4x20
Chin-ups 3x9,11
KB Press 3x14,20
BSS 4x16 - 51min

01.10

35min treadmill jog

01.09

Bench 155, 135, 155, 175, 195, 155x5/5
Neck ext 5x17
KB row 2x10, 25
Push-ups 4x16
FCT 5x10 - 51min

01.07

Jumps 4x5
TBDL 155, 205, 265, 295, 335, 265x5/5
Chin-ups 3x9
KB press 3x13
BSS 3x15
Neck harness 3x19
Ring rows 2x15
Elevated push-ups from handles 30

01.04

Jumps 4x5
Press 75, 95, 105, 115, 135, 105x5/5
Chins 3x10
Dips 4x12,8
Ab wheel 5x12
Neck ext 5x16
KB row 3x10

01.02

30min jog with some sprints thrown in

01.01

Jumps 4x5
Squat 155, 185, 205, 235, 185x5/5
Chins 4x9, 7
Push-ups 5x16
GM 95x11/5
Neck harness 24x18/5