06.07

Bench 95,115,140x5,160x3,180x1,190x1
Reverse lunge 2x24kg kb 3x5/5
KB Row 32kg 3x10

06.06

Jog 2.64 mi, 29:16, 11:04 /mi

06.06

Deload week:
Squat 155,190,215x5,240x3,265x1
10 jumps during warm ups and squats
Sets of 5 chins and 10 push-ups between sets

06.05

Jog 2.29 mi 26:15 11:27 /mi

06.03

Jog to hill, 8 hill sprints, run for 10min or so

06.02

Press 65,75,95x5,110x3,120x10,130x3,140x1
KB Row 3x14
GM 3x12
HLR 2x10

06.01

Jog 2.08 mi, 23:06, 11:04 /mi

05.30

TBDL 155,185,220x5,235x3,265x10,295x3,325x3
Chins 6,6,7,8,9
KB Press 4x10,13
LHS 2x14
Neck work
Airdyne 10x10s/50s off

05.29

Jog 2.08 mi, 23:06, 11:04

05.28

Jog to hill, 8 hill sprints, run for 10min or so

05.27

Bench 115,135,150x5,170x3,190x7,200x1
KB Row 2x12,14
BSS 3x12

05.25

Jog 5.99 mi, 1:09:32, 11:36 /mi

05.24

Jog 3.27 mi, 37:12, 11:21 /mi

05.23

Squat 155,175,195x5,220x3,245x10,265x3,285x1
Chins 5,6,7,8,9
Dips 10,12,13,14
Ab wheel 15,20
Neck and curls 2 sets
Airdyne 10s sprint 50s off x 10

05.22

Run 1.95 mi, 17:32, 8:58 /mi

05.21

Press 55,65,85,95x5,110x10,120x2,130x1
KB Row 3x12,14
GM 3x12
HLR 12,8

05.20

Jog 2.28 mi, 25:46, 11:17 /mi

05.19

Jog to hill, 8 hill sprints, run around for about a mile

05.18

TBDL 155,165,180,210,235x10,265x3,295x3
Chins 6,6,6,8,10
KB Press 3x10,12
LHS 2x12

05.16

Jog 5.59 mi, 1:06:00, 11:48 /mi

05.15

Bench 95,115,135,150x5,170x10,180x3,195x3
Row 3x12
BSS 3x10
HLR 2x10

05.13

Run 2.22 mi, 20:47, 9:20 /mi

05.12

Jog 2.44 mi, 28:14, 11:33 /mi

05.11

Squat 155,165,170,195x5,220x10,240x3
Chins 6,7,8,9,5
Dips 10,12,15,12
Side-bends 2x10

05.10

Jog 5.41 mi 1:01:53 11:26 /mi

05.09

Jog 3.09 mi, 34:18, 11:06 /mi

05.08

Press 65,75x5,95,110x3,115x10,130x3,140x1
KB row 10,10,16,20
GM 4x10
Ab wheel 2x20
Airdyne 10s EMOM x 10

05.07

Jog 2.75 mi, 29:37, 10:45/mi

05.06

Jog to hill, 8 hill sprints, jog home

05.05

TBDL 155,175x5,195x3,220x3,250x10,270x3,290x3
Chins 5,6,7,9,8
KB Press 24kg 10,12,10
LHS 10,12

05.03

Jog 4.25 mi 47m

05.02

Bench 135,140x5,150,160x3,180x8
KB Row 32x10,12,14
BSS 32x9,10,12

05.01

Jog 2.89 mi, 29:50, 10:19 /mi

04.30

7 hill sprints, 10min jog

04.29

Squat 155,165x5,180x3,205x3,230x13,250x2
Chins 5,6,7,8,9
Dips 6,8,10,12
HLR 5,6,6

04.27

Jog 2.28 mi, 26:03, 11:23 /mi

04.26

Jog 5.02 mi, 57:51, 11:30 /mi

04.25

Press 65,75,95x5,110x3,120x12
KB row 32kg 10,12,14,16,13
GM 95x12,115x12,125x12
HLR 3x8

04.23

TBDL 155,185,210x5,235x3,265x12
Chins 5,5,5,5,7,8,10
KB Press 24kg 12,13,11
Side bends 24kg 10,10,10

04.22

Jog 2.92 mi, 34:04, 11:38 /mi

04.21

8 hill sprints

04.20

Bench 135,135,140x5,170x3,190x5
KB row 32kg 10,10,20
BSS 32kg 6,8,10
HLR 10,6,6

04.17

Squat 155,175,195x5,220x3,245x12
Chins 5,5,5,6,7,6
Dips 6,8,15,12,10
LHS 10,11,12

04.16

Treadmill run 3.29 mi, 35:02, 10:39

04.15

Press 65,85,95,110x5
KB Row 32kg 10,10,10,20,18
GM 12,15,20
HLR 8,9,10
Airdyne 10sec sprint EMOM x 10

04.13

Treadmill run 2.82 mi, 28:20, 10:01 /mi

04.12

TBDL 155,165,180,210,235
Chins 5,5,5,5,7,7,9
KBP 24kg 10,12,11
Ab wheel 10,20,15
Neck 10,14,15
Airdyne 10sec sprint every 1min x 10

04.11

Jog 4.23 mi, 47:10, 11:09

04.10

Bench 135,135,150,170x5
KB Row 10,10,8,10
BSS 24kg 3x10
HLR 3x8

04.08

Jog 1.96 mi, 22:23, 11:22 /mi

04.07

9 hill sprints

04.06

Squat 155,170,195,220x5
Chins 5,6,9,8
Dips 8,13,16
LHS 8,10,10

04.04

Jog 4.01 mi, 45:16, 11:16 /mi

04.02

Press 65,75,95x5,110x3,115x12,125x2
Pull-ups 2x5
KB Row 10,10,30
GM 115x10/2, 125x10
BSS 24kg 6,7,10
HLR 6,7,8
Airdyne 20s @95+ every 2min x 5

03.28

TBDL 155x5,175x5,195x3,220x3,250x15
Pull-ups 4x5,8
KB Press 6,7,10,6
HLR 6,7,8,5
Neck 13,14,15
Airdyne 10sec 95+ rpm EMOM

03.26

Bench 135x5,140x3,160x3,180x12
KB row 2x10,25

03.25

Jog to hill, 8 hill sprints, jog home.

03.24

Squat 155x5,165x5,180x3,205x3,230x12
Pull-ups 2x5,10,8,6,5
Dips 2x6,15,12,8

03.22

Treadmill jog 4.24 mi, 47:04, 11:05 /mi

03.16

Did some deload stuff I forgot to log.

03.13

Press 65,95,110,125x5,140x4
GM 2x10
Row 2x10
Stress from work and lack of sleep caught up to me. Resetting TM to 125

03.11

Jog 2.29 mi, 26:09, 11:23 /mi

03.09

Jog to hill, 6 hill sprints, Jog around the block

03.07

3.92 mi, 45:45, 11:40 /mi

03.05

Bench 115,135,160,180,200,160x5/5
Ab wheel 5x16
BSS 5x16

03.03

Jog 4.74 mi, 54:16, 11:27 /mi

03.02

Squat 155,175,210,235,265,210x5/5
Chins 5,6,7,2x8
Dips 8,12,3x15 - 32min

02.28

Tempo run sorta 2.90 mi, 26:21, 9:04 /mi

02.27

Press 65,85,105,120,135,105x5/5
KB Row 8,12,3x16
GM 8,12,3x16
- 135 felt heavy

02.26

Jog 3.11 mi, 35:07, 11:17 /mi

02.25

Deadlift 155,175,195,220,250,195x5/5
Chins 2x5,6,7,8,3
Dips 8,12,16,12,15
Airdyne 20s every 2min x 5

02.24

Easy treadmill jog, jump rope medley for 30min

02.22

Bench 115,135,150,170,190,150x5/5
BSS 5x15
AW 5x15
- Strain in groin from sprints the other day and some odd issue in abs near belly button. Felt the ab thing a little during ab wheel, but it happens everyonce in awhile with no strain or movement. Going to table direct ab work to see if it resolves itself. No signs of hernia that I can tell.

02.20

Squat 155,175,195,220,250,195x5/5
Chins 5,4x8
Dips 5,8,3x15

02.18

Jog to hill, 7 hill sprints, walk home - pulled something on the 7th attempt trying to lengthen my stride.

02.17

Press 65,75,95,110,125,95x5/3
KB Row 8,12,2x16
GM 8,12,3x16

02.16

Treadmill 5.26 mi, 11:25 /mi, 1hr

02.14

DL 155,165,180,210,295,180x5/5
Chins 5,7,3x8
Dips 6,10,3x15

02.13

Run 2.43 mi, 22:30, 9:15 /mi

02.12

Bench 95,125,140,160,180,140x5/3,140x15
BSS 4x14
Ab wheel 4x14

02.11

Jog to hill, 7 hill sprints, 1 mile jog home

02.10

Squat 155,160,180,210,235,180x5/5
Chins 4,6,3x8
Dips 7,10,3x14
Airdyne 10sec @95+ rpm EMOM x10

02.08

Jog 1.94 mi, 22:29, 11:35/mi

02.07

Press 65,95,110,125,140,110x5/5
KB Row 5x15
GM 5x12
Airdyne 10s @95+rpm every minute x 10
Curls and neck

02.06

Jog 1.96 mi, 17:51, 9:05 /mi

02.05

Deadlift 155,175,210,235,265,210x5/5
Chins 5x8
Dips 5x13
Jog around the block

02.04

Jog to hill, 6 hill sprints, jog around the block.

02.03

Bench 115,135,160,180,200,160x5/5
Ab wheel 5x13
BSS 5x13

02.01

Jog 4.08 mi, 48:40, 11:54 /mi

01.30

Squat 155,175,205,235,265,205x5/5
KB Row 5x14
Dips 5x13 - 38min with warm-up
Put stuff away for a few
Airdyne 10s @95+ rpm EMOM x 10

01.29

1.97 mi, 18:20, 9:18 /mi

01.28

Press 65,85,105,120,135,105x5/5
GM 5x12
KBR 5x13

01.27

Jog to hill, 6 hill sprints, Jog home

01.26

DL 150,170,195,220,250,195x5/5
Chins 5x7
Dips 5x12 - 28min

01.25

Jog 3.16 mi, 36:12, 11:26

01.24

Jog 1.55 mi, 16:28, 10:37 /mi

01.23

Bench 115,135,150,170,190,150x5/5
Ab wheel 5x12
BSS 5x12
Airdyne 20s every 2min x 5

01.22

Jog 3.22 mi, 34:03, 10:34 /mi

01.21

Squat 155,175,195,220,250,195x5/5
Rows 5x12
Dips 5x12

01.20

Jog to hill, 5 hill sprints, Jog around about 1.75mi total

01.19

Press 65,75,95,110,125,95x5/5
GM 5x11
KB Row 5x12
Airdyne 10sec up to 90rpm EMOMx10

01.18

Jog 3.65 mi, 39:11, 10:44 /m

01.17

Jog to hill 5 hill sprints, jog home, 1.5 jog with the dog.

01.16

DL 155,165,180,210,235x5,180x5/5
Chins 5x6
Dips 5x11

01.15

Jog 2.92 mi, 30:20, 10:21 /mi

01.14

Bench 95,115,140,160,180x5,140x5/5
Chins 10x3
BSS 5x11
Ab wheel 5x11

01.13

Jog 1.96 mi, 21:13, 10:48 /mi

01.11

Squat 155,175,180,210,235,180x5/5
KB row 5x11
Dips 5x11
Airdyne sprints 20sec, every 2min x 5

01.04

Squat 155,175,195,220,250,195x5/5
Dips 5x11
KB row 5x11
Airdyne sprints 20s every 2min 95rpm minimum x 6

01.03

Treadmill 4.00 mi, 45:11, 11:18/mi

01.02

Press 65,75,95,110,125x5,95/5x5
GM 5x10
Ab wheel 5x10
Chins 10x3
Airdyne sprints 6

12.31

DL 155,175,180,210,235,180x5/5
Dips 5x10
Chins 5x6

12.30

Treadmill 3.02 mi, 35:50, 11:52 /mi