07.29

Oxygen debt 10
Airdyne 30sec on/off x 3, 3min rest x 4 - trying for 85rpm

07.28

TBDL 360/3x3
Press 135/3x4
Pull-ups 190/3x3

07.26

10min of burpees
Ab wheel 3x10

07.25

TBDL 340/5x3
Press 135/5x4 - hard - no pause
Pull-up 175/5x4

07.24

45min jog - heel/cord feeling good immediatel after and the next day

07.22

TBDL 340/5x3
Press 135/5x4 - hard
Pull-up 175/5x3
Abs

07.21

Elliptical 3min on/off x 3 - level 15 @ 60rpm
Abs

07.20

Squats BW/25x3
Push-ups 4x20
Lunges 3x24
Ring row 3x20
Crunches 3x25
24kg swing 3x25
13min jog

07.19

TBDL 155x5, 245x3, 340/5x3
Press 65x5, 115x3, 130/5x3, x4 - hard
Pull-up 175/5x3

For the record straight sets every 3min

07.17

45min of jump rope, airdyne, elliptical medly. 120-150HR

07.16

TBDL 155x4, 245x3, 295x2, 320/5x3
Press 70x5, 120/5x4
Pull-up 165/5x3

07.15

5min elliptical
30 sec on/off x 3, 3min break x 4 - @80+ rpm
Ab wheel 3x10

07.14

Ring rows 3x20
Squats 3x20
Push-ups 3x20
Lunges 3x20
Crunches 3x20
24kg Swings 3x20

12min jog - achilles felt fine. still not happy when stretching it.

07.13

TBDL 155x4, 245x3, 295x2, 320/5x3
Press 120/5x4
Pull-up 165/5x3

07.12

Eliptical 3min on/off x 4, worked up to level 15 @ 60rpm got the HR up to 166
HLR 3x5
Ab wheel 15

07.10

TBDL 155x4, 245x3, 295x2, 320/5x3
Press 120/5x3
Pull-up 165/5x3

Endurance - 30-180sec between sets
Squats, push-ups, lunges, ring rows, crunches, 24kg swings - 3x12 of each
Airdyne 12min

07.08

30min elliptical
5min airdyne

07.07

3 rounds of 20 reps, 3min between series:
Ring rows, squats, push-ups, lunge, crunch, 24kg swing
Airdyne cool down

07.06

45min jog

07.05

TBDL 395/2x3
Press 155/2x3
Pull-ups 205/2x3
- Back is doing good. Presses weren't that great. Repeat for next cycle.

07.03

TBDL 395/2x3
Press 155/2x3
Pull-up 205/2x3
Back feeling good. No issues with anything. 2nd rep on presses a little hard, using a full stop pause at the bottom.

07.02

Foundation exercises, basic
15min Airdyne alternated with eliptical

07.01

TBDL 385/2x2, 395/1 - misload on first couple sets
Press 155/2x3
Pull-up 205/2x3
- Back felt good throughout - a little pop on the last set. Maybe something about the sixth work rep.