10.25

Jog 4.63 54:54 11:50 /mi

10.24

Bench 135,145x5,165x3,185x1,205x9
Chins 5x4
BSS 4x8
Row 3x8
Push-ups 3x10

10.23

Jog 2.09 mi, 22:41, 10:49 /mi

10.22

Squat 155,185x5,205x3,230x1,255x10
Chins 7x4
Push-ups 3x10
Ab wheel 3x10

10.21

Jog 2.02 mi, 11:17 /mi

10.20

AM: 2mi jog

PM:
Sq 155x5,185x5/5
Bench 135,155x5,175x3,195x10,205x3,215x2
Chins 10x5
Ab wheel 4x14
Row 4x14
Push-ups 4x14 - 48min

10.17

AM: 2.01 mi, 21:46, 10:49 /mi

PM:
DL 155,185x5,210x3,235x10,255x3,275x3
Press 110x5/5
Chins 10x5
GM 110x12/5
Dips 5x12
Chins 5x6 - 48min

10.15

Squat 155,185x5,210x3,235x10,255x3,275x3
Bench 155x5/5
Chins 10x5
BSS 10x12/2,13,13
Push-ups feet elevated 3x20,12
Chins 3x6,8 - 46min

10.14

Treadmill jog 2.03 mi, 24:03, 11:51 /mi

10.13

Squat 155,175x5/5
Bench 135x5,145x3,165x3,185x10,195x3,205x3
Chins 9x5
Ab wheel 4x13
KB row 3x13,15
Push-ups 3x20 - 43min

10.12

Treadmill jog 3.01 mi 11:01 /mi 33m 13s

10.11

Treadmill jog 3.08 mi 11:06 /mi 34m 16s

10.10

Deadlift 155x5,175x3,200x3,225x3,225x10,245x3,265x3
Press 105x5/5
Chins 10x5 - 30min
GM 105x12/5
Dips 5x11
Chins 5x5 - 48min

10.09

Jog 2.06 mi, 21:36, 10:27 /mi

10.08

Squat 155x5,175x5,200x3,225x10,245x3,265x3
Bench 145x5/5
Chins 10x5
BSS 4x15
Feet elevated push-up 3x20
Chins 3x6
43min

10.07

Jog 2.01 mi, 22:47, 11:18 /mi

10.06

Squat 160x5/5
Bench 135,155x5,175x10,185x3,195x3
Chins 7x5
Ab wheel 4x12,15
KB Row 32kg 4x10,15
Push-up 3x20,16 - 45min

10.05

Jog 4.07 mi, 45:57, 11:17 /mi

10.04

Jog 3.14 mi, 35:28, 11:16 /mi

10.03

DL 160x5,180x5,210x10,230x3,250x3
Press 95x5/5
Chins 9x5
GM 95x12/5
Dips 5x10
Airdyne SIT 20s every 3min x 3

10.02

Jog 2.21 mi, 24:36, 11:06 /mi

10.01

Squat 160,185x5,210x10,220x3,230x3
Bench 135x5/5
Chins 10x5
BSS 3x15
Feet elevated push-up 2x20,16
HLR 3x5