09.30

40min elliptical.

09.29

3 circuits of 30reps:
Ring row, squats, push-ups, lunges, crunch/lying leg raise, 24kg swing

30-120sec between exercises, 2min between series.

All unbroken sets

09.28

50min jog.

09.27

Foundation exercises
Maxwell daily dozen
Yoga 15min

09.26

2 circuits of 20reps:
Ring row, squats, push-ups, lunges, crunch/lying leg raise, 24kg swing

30-120sec between exercises, 2min between series.

24kg swings felt good. Back still not quite right upon waking.

09.25

Foundation exercises
30min jog

09.24

Foundation exercises
40min elliptical

09.23

Base building to rest the back.
3 circuits of 20reps:
Ring row, squats, push-ups, lunges, crunch/rev. crunch, 16kg swing

30-120sec between exercises, 2min between series.

09.22

Foundation exercises and walk

09.20

Foundation exercises.

09.19

Foundation exercises, JM, and walking to loosen up the back. Right side over the kidney is sore and felt tricky in the morning.

09.18

TBDL 295/5x3
Press 125/5x3
WCU BW+10/5x3

Tweaked my back. I think I got sloppy lowering the presses.

09.17

GC&
50 burpees, 50 squats, 50 diamond push-ups, 1 mile airdyne, 13:30

Do another round next time

09.16

TBDL 295/5x4
Press 125/5x4
WCU BW+10/5x4
Neck, arms, abs

09.14

50min jog - 4.4 miles

09.13

TBDL 355/3x4
Press 150/3x4
WCU BW+50/3x4

09.12

Joint mobility
Foundation training
1.5 mile jog

09.11

TBDL 355/3x4
Press 150/3x4 - easier
WCU BW+50/3x4 - easier

09.10

Joint mobility
Foundation exercises
Walk

09.09

TBDL 355/3x4
Press 150/3x4 - hard
WCU BW+50/3x4 - hard

09.06

Outdoor power intverals
2min run, 4min walk x 4

09.05

TBDL 315/5x4
Press 135/5x4
WCU BW+20/5x4
Neck, curls, abs

09.04

Joint mobility, foundation exercises, short walk (sick).

09.03

TBDL 315/5x4
Press 135/5x4
WCU BW+20/5x4