02.29

30min jog

02.28

AM - 30min jog Press 105x5, 120x3, 135x8
Pull-ups 4x8, 9
Neck harness 5x20
Dips 3x10, 2x12
BSS 4x12
KB row 4x16
FCT 4x12
Push-ups 2x20

02.26

Deadlift 155x5, 245x3, 285x5, 320x3, 350x6
Chin-up 4x8, 9
Dips 3x10, 2x12
BSS 4x12
KB Row 4x16
Ab wheel 4x15
Push-up 2x20

02.24

Bench 160x5, 180x3, 200x5
Chin-up 4x8, 9
Dips 4x10, 12
BSS 4x12
KB Row 4x15, 16
Swing 4x12
Push-ups 3x12, 15

02.22

AM:
30min jog
PM:
Squat 155x5, 225x5, 255x3, 285x5
Chin-up 4x8, 9
Dips 4x10, 12
BSS 4x12
KB Row 4x15, 16
FCT 4x12
Push-ups 3x12, 15

02.21

30min jog

02.20

Press 100x3, 115x3, 130x8
Chin-ups 4x8, 9
Neck 5x20
BSS 4x10
Dips 4x10, 12
Ab wheel 4x15
KB row 4x15
Push-ups 4x12
Airdyne sugar cane 42cal

02.19

Dead 155x5, 245x3, 265x3, 305x3, 345x8
Pull-ups 5x8
Neck 5x20
Dips 6x10
BSS 4x12
KB row 4x15
OAS 4x12
Push-ups 20, 20

02.16

Bench 155x3, 175x3, 195x8
Pull-ups 5x8
Neck 5x20
Dips 5x10
BSS 4x12
KB row 4x15
FCT 4x12
Push-ups 20, 20, 10

02.15

30min jog

02.14

Squat 155x5, 205x3, 245x3, 275x7
Chin-ups 5x8
Neck 5x20
Dips 4x10
BSS 4x10
KB Row 5x12
Ab wheel 5x12
Push-ups 3x20
Airdyne tabata

02.13

30min jog

02.12

Press 95x5, 105x5, 125x11
Pull-ups 4x8
Neck raise 5x20
Dips 4x10
BSS 3x10
KB Row 2x10,12,14,16 Push-ups 20, 30
Swing 4x16

02.08

Deadlift 155x5, 245x5, 285x5, 325x10
Chin-ups 4x8
Neck ext 5x20
Dips 3x10
BSS 4x10
KB Row 3x10
FCT 4x10
Push-up 2x20, 30
Lunge 2x10
Ring row 2x15

02.07

30min jog

02.06

Bench 145x5, 165x5, 185x10
Pull-ups 4x8
BSS 3x8
KB Row 3x8
Swing 3x12
Dips 3x8
Lunge 4x10
Ring row 3x15
Push-ups 4x20

02.05

Squat 155x5, 195x5, 225x5, 255x10
Chin-ups 4x8
Push-ups 5x20
Lunge 4x12
Ring rows 4x15
Ab wheel 4x12
Neck 5x20

02.03

Press 5x95, 3x115, 135x7
Chin-up 4x7
Neck ext 5x20
Push-ups 5x20
Ring row 5x15
Lunge 4x12
FCT 4x12

02.02

DL 155x5, 245x3, 275x5, 315x3, 355x6
Pull-ups 6x7
Neck 5x20
Push-ups 5x20
Ring row 5x15
Lunge 4x12
Swing 4x12

02.01

Jump rope, 5min eliptical, repeat for 35min.

01.31

Bench 155x5, 175x3, 195x7
Chin-ups 6x7
Neck ext 6x15-20
Push-ups 5x20
Lunge 4x12
Ab wheel 4x15
Ring row 4x15
Airdyne Tabata