11.28

30min jog

11.27

Squat 155x5, 205x3, 225x5/4
Pull-ups BWx5/5
Bench 155x5/5
HLR 3x5
Deadlift 155x3, 245x3, 275x5
52min

11.26

1hr jog

11.25

Squat 155x5, 205x3, 225x5/5
Pull-up BWx5/5
Bench 155x5/5
DL 155x5, 245x3, 275x5/5
10min Airdyne 160cal, ~67rpm
1:15

11.24

50min jog

11.23

Squat 155x5, 205x2, 225x5/4
Pull-up BWx5/4
Bench 155x5/4
Deadlift 155x3, 245x3, 275x5
50min

11.22

35min jog
Lower back feeling tight. Going back to TA Op.

11.21

Squat 155x5, 245x3, 285x3,4,5
Chin-up BWx5, 35x3,4,5
Bench 155x3, 200x3,4,5
HLR 6,7,8
BR 165x12,10,9
BSS 32x8,9,10
PR 24x12,10,7

11.20

5min rope, 10min elliptical x 2, 5min rope
2min on/off x 2 airdyne
5min elliptical

11.18

Squat 155x5, 245x3, 285x2,3,4
Chin-up BWx3, 35x2,3,4
Bench 155x3, 200x2,3,4
HLR 5,6,7
Bent row 155x10,12,10
BSS 24x12,12,12
Press 24x10,10,10

11.17

25min jog, another 7 min with the dog.

11.16

30min jog

11.14

5min rope, 25min elliptical, 5min rope

11.11

Squat 155x5, 245x3, 275x1,2,3,1,2
Pull-up BW+25 2,3,5
Bench 165 5,6,7,8
HLR 5,6,7,8
DL 155x3, 245x3, 345x1,2,3,5
30on/off Airdyne 1.2 miles

11.10

35min jog.

11.08

34min jog

11.07

AM: 37min jog

PM:
Bench 155x4, 190x2,3,5
Chin-ups BWx6,7,9,8
Squat 155x5, 255x5,6,7,8
HLR BWx5,6,7,8
Airdyne 30sec 70+ rpm / 30sec off x 4

11.05

30min jog

11.04

Jog 1:07

11.03

AM:
37min jog

PM:
Squat 155x5, 245x3, 275x2,4,5
Chin-up BW+20x2,3,5
Bench 160x5,6,7,8
HLR BWx4,5,6,7
DL 155x4, 245x3, 335x2,3,5
40min

11.01

30min jog