05.31

30min jog

05.30

Bench 135x5, 155x5, 175x5, 135x5x5
Neutral grip chin-ups 4,6,6x8 sets
Sit-ups 7x10
Neck flex 5x20
SLDL 135x10,11,13
BSS 16kgx10,11,13
KB Press 16kgx12,13,14,15, 16
Airdyne tabata - 72cal

05.29

AM: 30min jog

PM:
4x4, 4min on, 3 off Airdyne

05.28

AM: 30min jog

PM:
Squat 175x5, 205x5, 235x5, 175x5x5
Pull-ups 3,4,8x6, 7
Push-ups 10x4,12,15,20
Lunge 45x10, 12x2
Neck harness 5x20
Ab wheel 12,15x2
1hr

05.25

Bench 145x5, 165x5, 185x5, 205x5
Chins 6x6
Lunge 16kgx12/3
Ab wheel 3x10
Push-ups 3x12

05.24

30min jog

05.23

AM: 30min jog

PM:
TBDL 155x5, 245x5, 265x5, 295x5, 335x5
Chin-ups 3x6
KB Press 16kgx10/3
DB Row 80x10/2
Lunge 2x10
Ab wheel 2x10

05.22

AM: 30min jog

PM:
Agile 8 - will do this everyday possible
20min incline treadmill walk
Foundation exercises - will hit this three times a week

05.21

AM: 30min jog
PM:
7th week protocol - dialing back maxes:
SQ: 265, BN: 205, TBDL: 365, Press: 125
Squat 155x5, 195x5, 215x5, 245x5, 265x5
Press 95x5, 105x5, 115x5, 125x5
Chins 7x5
BSS 3x10
Push-ups 3x20
HLR 3x6

05.20

Foundation exercises
30min treadmill walk / run
Messed up lower back 5/16

05.16

AM: 10min yoga

Squat 155x5, 245x3, 280x3, 310x1,1
Neutral grip chin-up 4x10
Neck harness 5x20
Handle push-ups 3x20
BSS 40kgx8/2, 10
Kneeling ab wheel 2x12, 15
KB row 32kgx10/2

05.15

15min treadmill jog
10min stretching

05.14

AM: 30min jog

Press 95x5, 110x3, 125x3, 140x6
Pull-ups 5x8
Neck ext 5x10
Lunge 75x8/3
Dips 10, 12x4, 15
HLR 3x6
KBR 32kgx10/2, 15
FCT 20x10/2, 12

05.13

DL 155x5, 245x3, 285x3, 325x3, 365x8
Chin-ups 5x10
Neck harness 5x20
Handle push-ups 3x20
BSS 40kgx8/3
Ab wheel 3x12
Airdyne tabata 72cal

05.10

30min jog

05.09

AM: 30min jog

Bench 135x5, 160x3, 180x3, 185x9 (whoops), 205x7
Neutral grip chin-ups 8x9
Neck ext 5x20
BSS 24kgx8,10,12
KB Press 24kgx6/5
SLDL 165x8/2, 10
Push-ups 2x20
Airdyne tabata 69cal

05.08

30min jog

05.07

AM: 30min jog

Squat 155x5, 205x3, 230x3, 260x3, 295x5
Pull-ups 5x8
Neck harness 5x20
Handle push-ups 2x20, 25
BSS 24kgx8/3
FCT 20x10/3
KB Row 32kgx12, 15
HLR 8
Airdyne 30/30x6 @73rpm+ 82cal

05.04

Press 95x3, 105x5, 120x5, 135x9
Chin-ups 5x10, 9
Neck ext 5x20
Lunge 65x12/3
Dips 4x12, 8
Ab Wheel 3x12

05.03

30min jog

05.02

30min jog.

05.01

AM: 30min jog

DL 155x5, 245x3, 265x5, 305x5, 345x10
Neutral gril chin-ups 7x9
Neck harness 5x20
KB Press 16kg/16x4
FCT 20/10x3
BSS 24kg/8x3
Airdyne tabata 76cal

04.30

30min jog

04.29

Bench 135x5, 150x5, 170x5, 195x8
Pull-ups 4x8
Neck ext 5x20
SLDL 155/12x3
Push-ups on handles 3x15, 20
BSS 24kg/8x2, 10
KBR 32kg/15x3
Airdyne tabata