09.30

AM: Jog 1.85 mi, 20:53, 11:16

PM: Rope, ab wheel, swing warmup 5 min, Airdyne 70rpm+ 2min, 2min off x 4

09.29

Press 75x5,100x5,115x3,130x1,140x7
DL 175x5,210x3,225x1,245x12
Chins 8x4
Push-ups 3x10
Ab wheel 3x10

09.28

Jog 3.41 mi 37:48 11:04 /mi

09.26

Bench 145x5,165x3,195x1,205x8
Chins 5x4
BSS 3x10
HLR 3x5
KBR 32kgx10/3

09.25

Jog 1.66 mi, 18:29, 11:07 /mi

09.24

Squat 155,175x5,200x3,245x12
C4 8x4
Push-ups 3x10
Ab wheel 3x10

09.23

1.5 mi treadmill jog

09.22

Squat 155,210x5/5
Bench 155,175,195x5
Chins 8x4
HLR 4x8
KB Press 24kgx10/4
KB Row 32kgx10/3,20

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