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