03.31

Press 75,105,120,135x7
Chins 4x4
Neck harness 15,16,17
Row 15,16,17
Dips 11,12,13
GM 11,12,13
Ab wheel 11,12,13

03.28

35min airdyne

03.27

20min airdyne, 12min treadmill incline walk

03.26

Bench 115x5,140x3,160x3,180x10
Chins 5x4
Neck ext. 10,12,14
Chins 5,6,7
KB Press 12,14,15
SWing 10,12,14
Ab wheel 10,12,14

03.25

35min airdyne

03.24

Press 75x5 100x3 115x3 130x8
Chins 4x4
Neck harness 14,15,16,17
Row 14,15,16,17
Dips 10,11,12,13
GM 10,11,12,13
AW 10,11,12,13

03.23

30min airdyne

03.21

Bench 115x5,130x5,150x5,170x12
Chins 5x4
Neck ext 4x20
Chins 3x6,7
KBP 16kgx10,12,14,16
Swing 24kgx8,10,12,14
Ab wheel 8,12,14,16

03.19

30min airdyne

03.18

Press 75x5,95x5,105,120x12
Chins 4x4
Neck harness 4x13
Row 4x16
Dip 3x10,12
GM 4x10
Ab wheel 4x10

03.14

Bench 115x5,135x5,150x5,170x3,190x9
Chins 5x3
Neck ext 5x18
Chins 5x5
KBP 24kgx5/5
Swing 24kgx8/5
Ab wheel 5x8

03.13

15min Easy airdyne
Developed a baker's cyst that was limiting range of motion. Knee feels a bit off as well with extra popping. Will slowly phase back in lower body work and jogging.

03.11

Press 75x5,95x5,105x5,115x3,130x9
Chins 5x3
Neck harness 4x14,16
Lunge 2x14,16
Row 4x15,16
GM 130x10/2,12 - 41min

03.10

37min jog

03.08

Squat 155x5,190x3,215x3,240x11
Chins 5x3
Neck ext 5x18
Push-ups 5x16
Chins 5x6
Ab wheel 5x11 - 39min

03.06

40min jog

03.05

Bench 115x5,140x3,160x3,180x12
Chins 5x3
Neck harness 5x13
KB row 5x15
Lunge 3x13
SLDL 180x10/3 - 37min

03.04

35min jog

03.03

TBDL 155x5,205x5,250x3,285x3,320x12
Chins 5x3
Neck ext 5x17
Dips 4x11, 1x10
Chins 3x6, 3x4
Ab wheel 5x11 - 40min

03.01

30min alternating rope and airdyne.

02.28

Press 75x5,95x3,110x3,125x11
Chins 5x3
Neck harness 5x12
Lunge 3x12
Row 5x14
GM 125/11x3
Tabata - 78cal

02.27

35min jog.