07.29

Squat 155x5, 180x5, 200x5, 225x8
KB Row 24kg/10x2, 24kg/10x3
Dips 3x10, 2x12
BSS 2x10, 3x12
Neck 3x20

07.28

3min air dyne 70rpm+, 3min jump rope x 6

07.27

Press 95x5, 105x5, 120x5, 135x8
DB Row 24kg/10x7
Dips 7x10
Swing 24kg/12x5

07.26

40min jog, ran one hill.

07.25

Deadlift 155x6, 205x5, 235x5, 270x5, 305x8
KB row 24kg/10x2, 24kg/12x4
Dips 5x10, 12
Kneeling abwheel 5x10, 12
Neck 3x20
45min

07.24

Bench 95x8, 130x5, 145x5, 165x10
KB row 24kg/10x4, 24kg/12x3
Dips 7x10
BSS 6x10, 1x12
Neck harness 25/20x4

07.22

40min jog, a few runs in there.

07.21

Squat 165x5, 190x5, 215x10
KB Row 24kg/10x4, 12
Dips 4x10, 12
Swing 24kg/12x4, 15
Neck 4x20
35min

07.20

15min of jump rope mixed with some airdyne - taking it easy.

07.19

Deadlift 155x5, 205x5, 220x5, 255x5, 285x10
Press 100x5, 115x5, 130x9
KB row 24kgx10/6, 12
Dips 4x10, 7; Push-ups 10, 15
Kneeling ab wheel 7x10
Neck harness 25/20x4
Warm up and lifts ~35min, total time almost 60min

07.16

Bench 95x8, 120x5, 135x5, 155x12
KB Row 24kg/10x6
Dips 6x10
BSS 6x10
Neck 4x20

07.15

30min jog.

07.13

Covid wipe out
Squat 155x5, 180x5, 200x10
Pull-ups 4x6; KB row 24kg/12x3
Dips 4x12; Push-ups 20
Butterfly sit-ups 3x12; Crunches 12, 25
Neck harness 20/20x3
37min

07.01

Squat 155x5, 180x5, 200x12
Bench 95x8, 120x5, 135x5, 155x12
Pull-ups 5x6; Ring rows 2x20
Dips 4x10; Push-ups 20, 15
BSS 3x12; Butterfly sit-ups 3x12
Neck 4x30

06.30

30min jog