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