11.30

Bench 135x5,155x5,175x11,135x8,9,10
Chins 5x5
KB Row 10,15,20,25
Ab wheel 15,20,25,20
Airdyne sprints 10-20sec every 2min x 5

11.28

Jog 2.86 mi, 31:56, 11:08 /mi

11.27

Squat 155x5,175x5,200x3,230x12
Chins 5x5
Squat 175x6,7,8,5
Dips 15,12,17,10
Chins 6,6,7,6

11.26

Treadmill 3.02 mi, 33:24, 11:03 /mi

11.25

Press 95x5,110x5,125x3,140x6
Chins 6x5 - 19min
Press 110x6,7,8,10
GM 110x10,3x20
Row 32kgx10,10,30
Airdyne 10-20 on every 2min x 5

11.21

Deadlift 155x5,205x5,230x3,255x12
Chins 5x5
Deadlift 205x6,7,8,10
Dips 10,2x15,14
Chins 6,7,8,6

11.20

Jog 2.29 mi 10:03/mi 23m 1s

11.19

Bench 135x5,155x5,175x3,195x8
Chins 6x5 - 19min
Bench 155x6,7,8,10
KB Row 32kg 10,2x20
Ab wheel 10,2x20 - 31min

11.18

5min jog warm up, 5 hill sprints, 10min jog with the dog cool down

11.17

Squat 155x5,205x5,230x3,255x10
Chins 5x5
Squat 205x6/4
Dips 10,2x15,12
Chins 6,8,6,6

11.16

Neck work
Treadmill jog: 3.06 mi, 36:30, 11:54 /mi

11.15

Press 95x5,105x3,120x3,135x6,105x6,8,9,10
Chins 6x5
GM 105x10,15,2x20,15
Row 32kgx10,15,2x20,15
Ab wheel 10,15,20 - 45min
Airdyne sprints - hit 100 rpm (10-20sec) every 2min x 5

11.12

DL 155x5,190x3,215x3,240x12,190x6,8,8,6
Chins 5x5,2x6,3x5
Dips 12,2x15,2x12 - 34min
Jog around the block

11.11

Jog 2.01 10:30 /mi 21m 9s

11.10

Bench 135x5,145x3,165x3,185x10,145x5,7,8,10
Chins 4x5
Row 32kg 16,17,18,20
Ab wheel 16,17,18,15
Airdyne sprints 10s every 2min x5

11.08

Treadmill 2.10 mi, 25:00

11.07

Squat 155x5,190x3,215x3,240x12,190x5,6,7,8
Chins 6x5,2x6,5,7
Dips 10,12,13,15,10 - 37min

11.06

Jog 2.52 mi 26:11 10:22 /mi

11.05

Changing things up:
Press 95,110,125x8
Chins 4x5 - 14min
Press 95x6,6,8,8
GM 95x15x2,16,18
KB Row 15x2,16,18 - 30min

11.04

2.50mi 10:46 /mi 26m 56s

11.03

DL 155,175,200,230x5,175x5/5
Chins 8x5
Dips 5x12
AW 4x12,16
Chins 3x6,9

11.01

Jog 3.01 mi, 33:01, 10:57 /mi

10.31

Bench 135,155,175,135x5/5
Chins 8x5
BSS 5x15
Push-ups 4x16,20
KB Row 4x12,15
Airdyne sprints x 5

10.30

Jog 2.61 mi, 28:24, 10:52 /mi

10.29

Squat 155,175,200,230x5,175x5/5
Chins 8x4
Dips 4x10,12
Ab wheel 4x12,16
Chins 4x5,7

10.28

Treadmill 2.03 mi, 22:47, 11:12

10.27

DL 155,180x5,205x3,230x1,255x12
P 95,105x5,120x3,135x1,145x6
Chins 11x4
Dips 3x10
Ab wheel 3x10
Airdyne sprints touch 100rpm every 2min x 5