04.27

45min jog

04.26

AM jog

Squat 155x5 215x5, 245x5, 280x8
Chin-ups 6x9, 5
Neck harness 5x20
Ab wheel 3x12, 15
Lunge 65x10/2, 12
Curl 45x10/2
Airdyne tabata 63cal

04.22

AM: 30min jog

Press 95x5, 115x5, 130x3, 145x5
Pull-ups 6x7
Neck 5x20
BSS 16kgx12/3
HLR 3x6
Dips 5x12
KB row 32kgx10/3

04.18

30min elliptical

04.17

Deadlift 155x5, 245x3, 300x5, 340x3, 380x5
Chin-ups 4x8
Neck 5x20
Push-ups 3x20
Lunge 45x10/3
Ab wheel 3x10
Ring row 3x10

04.16

30min jog

04.15

Bench 125x5, 165x5, 195x3, 205x6
Chin-ups 5x9
Neck ext 5x20
SLDL 155x12/3
BSS 16kgx12/3
Band push-ups 3x16
HLR 3x6
KB row 32kgx10/3

04.13

Squat 155x5, 205x3, 240x5, 270x3, 300x4
Pull-ups 6x7
Neck harness 5x20
BSS 16kgx12/3
Handle push-ups 4x16
FCT 20x10/3
KB Row 32kgx10/3

04.12

AM 30min jog

Press 75x5, 105x3, 120x3, 135x8
Neutral grip chin-up 5x8
Lunge 45/12x3
Dips 3x12
Neck harness 5x20
HLR 4x6
KBR 32kg/15
Band push-ups 20

04.10

DL 155x5, 245x3, 280x3, 320x3, 380x8
Chin-ups 4x9
Neck ext 5x20
Band push-ups 3x20
BSS 16kgx10/3
Ab wheel 3x10
KB row 32kg/10x3
Airdyne tabata 81cal

04.09

30min jog

04.08

Bench 125x5, 155x3, 180x3, 200x10
Neutral grip chins 5x9
Neck ext 5x20
BSS 16kgx10/3
Band push-ups 4x15
FCT 15x12/3
KB Row 32kgx10/3
Airdyne sugar cane

04.06

Squat 155x5, 225x3, 255x3, 285x7
Chin-ups 5x9
KB Press 16kgx15/4
SLDL 155x10/3
BSS 16kgx8/3
Neck harness 5x20
KB row 32kgx15
Airdyne tabata

04.05

Jog route, slightly faster pace 25min

04.04

Press 100x5, 115x5, 130x10
Pull-ups 8x7
Neck ext 5x20
Dips 2x10, 2x12
Lunge 45x10/3
Abwheel 2x10, 12
Airdyne sugar cane

04.03

30min jog

04.02

AM: 30min jog

PM: DL 155x5, 245x3, 260x5, 300x5, 340x10
Chin-ups 5x8
Neck harness 5x20
Band push-ups 5x12
BSS 16kgx8/3
FCT 15x10/3
KB row 32kgx10/3
Airdyne tabata