07.31

TBDL 285/5x4
Press 125/5x4
WCU BW+10/5x4
Neck, curls, abs

07.30

HIC 22 - Buffalo Laps
10 Burpees, 50 cal airdyne, 10 24kg swings, rest 45-60sec x 4
12.5 minutes.

07.29

TBDL 285/5x4
Press 125/5x4
WCU BW+10/5x4
Neck, curls, abs

07.26

TBDL 345/3x4
Press 145/3x4
WCU BW+45/3x4
Neck, curls, abs

07.25

Easy elliptical, jump rope, airdyne mash-up for 30min.

07.24

TBDL 345/3x4
Press 145/3x4
WCU BW+45/3x4
Neck, curls, abs

07.23

45min jog, usual route.

07.22

TBDL 345/3x4
Press 145/3x4
WCU BW+45/3x4
Neck, curls, abs

07.19

TBDL 305/5 reps x 4 sets
Press 125/5x4
WCU BW+20/5x4
Abs, curls and neck

07.18

GC2:
Descending ladder 8 to 1:
Pull-ups, Burpees, Tuck Jumps, Clapping Push-ups
15min or so

07.17

TBDL 305/5 reps x 4 sets
Press 125/5x4
WCU BW+20/5x4
Abs, curls and neck

07.16

Meat Eater 2
10 24kg swings, 10 burpees, 1min rest x 10

07.15

TBDL 305/5 reps x 4 sets
Press 125/5x4
WCU BW+20/5x4

07.12

TBDL 275/5 reps x 4 sets
Press 115/5x4
WCU BW/5x4
Neck, abs, and curls

07.11

Fobbit Intervals
2min rope, 20 24kg swings x 8

07.10

TBDL 275/5 reps x 4 sets
Press 115/5x4
WCU BW/5x4
Neck, abs, and curls

07.09

GC1
3min burpees, 3min off, 2min burpees, 2min off, 1min burpees, 1min off.
36, 24, 14, 28, 19, 12 - 132 total

07.08

TBDL 275/5 reps x 4 sets
Press 115/5x4
WCU BW/5x4
Neck, abs, and curls

07.05

Oxygen debt 101
Airdyne 30sec on/off x 3, 3min rest x 4 @ 80+rpm

Raised the seat, making it feel easier

07.04

Circuit x 2: 30-120sec between exercises, 2min between series, 60 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings.

Need a more difficult ab exercise and go to 24kg for swings next cycle.

07.03

45min jog, the usual.

07.02

Circuit x 3: 30-120sec between exercises, 2min between series, 55 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings.

Smoker 52min.

06.29

50min combined elliptical, airdyne, jumprope