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