06.27

AM: 30min jog
PM:
Squat 155x5, 185x5, 215x5, 235x5, 185x5/5
Chin-ups 4, 8x9
Neck ext 5x20
KBP 16kgx15/2, 20
Lunge 45x15/3
Windshield wipers 2x10,12

06.25

AM: 35min jog
PM:
Airdyne 4x4 @69rpm or better 314 cal

06.24

Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Pull-ups 4, 7x6
Neck harness 5x20
BSS 16x15/3
Dip 4x10, 15
Swing 32kgx10/3
KB row 32kgx10, 25

06.23

35min treadmill jog

06.22

TBDL 155x5, 205x5, 255x5, 285x5, 325x5, 255x5/5
Neutral grip chin-ups BWx4, BWx8/6, BWx7
Push-ups BWx10/4, BWX16, BWx30
Neck flex 10x20/5
Twisting lunge 16kgx8/3
Kneeling ab wheel 14,15,16

06.20

30min jog

06.19

Bench 135x3, 155x5, 175x5, 195x5, 155x5/5
Chin-ups BWx4, BWx9/6
Sit-ups BWx10/8
Neck harness 20x20/5
SLDL 135x12,13,14
KB Press 16kgx12,13,14,15,13
BSS 16kgx15,16,17

06.18

AM: 30min jog
PM:
Foundation training
Jump rope warm-up
Airdyne 4x4

06.17

Squat 155x5, 175x5, 205x5, 235x5, 255x5, 205x5/5
Neutral grip chin-ups BWx8/7
Push-ups BWx10/6, 12
Neck ext 10x20/5
BSS 14,15,16
AW 13,14,15

06.14

Jump rope warmup
Airdyne 4min on, 3 off x 4, 68+ rpm, 310cal

06.13

Press 95x5, 105x5, 115x5, 95x5/5
Pull-ups BWx3, BWx6/8
Sit-ups BWx10/5
Neck harness 20x20/5
Lunge 45x14,15,16
GM 45x10,11,12
Dips BWx10/4,11,13

06.12

30min jog

06.11

AM: 30min jog

TBDL 155x5, 235x5, 275x5, 305x5, 235x5/5
Chin-ups 4, 7x8, 10
Push-ups 4x10, 16
Neck ext. 5x20
BSS 16kgx13,14,15
Ab Wheel 12,13,14
Tabata 71cal

06.09

Treadmill jog 37min

06.08

Bench 145x5, 165x5, 185x5, 145x5/5
Neutral grip chin-up BWx4, BWx7/8
Flat bench sit-ups BWx12/5
Neck harness 20x20/5
SLDL 135x11,12,13
BSS 16kgx12,13,14
Handle push-ups BWx20/4
KB Row 32kgx10,10
Airdyne Tabata 76cal

06.07

30min jog

06.06

AM: 30min jog

PM:
Squat 155x5, 195x5, 215x5, 245x5, 195x5x5
Press 65x5, 85x5, 95x5, 115x5, 85x5x5
Pull-ups 3, BWx6/11
Push-ups on handles BWx10x3
Flat bench sit-ups BWx10x3, 12, 15, 15
Lunge 85x6, 45x13, 14, 15
Dips 10, 12, 15
Airdyne tabata 75cal

06.04

30min jog

06.03

AM: 30min jog

TBDL 155x5, 225x5, 255x5, 285x5, 225x5x5
Chin-ups 3,6,5x9, 6
Push-ups 6x10, 2x20 - use handles next time
Neck harness 5x20
BSS 16kgx11,12,13
Kneeling Ab Wheel 11,12,13
Airdyne Tabata - 70cal