05.31

Squat 155,165,175,185,155x5/5
Chins 10x3
Chins x3, Push-ups x10, Abwheel x10, Neck ext x10 x 6

05.30

12min jog, 12:44/mi pace
Later on:
2 - 70+ rpm / 4 off airdyne x 4

05.29

Bench 115,135,155,175,135x5/5
Chins 10x3
Row x8, Swing x6/6, Neck x10 x6

05.28

20min treadmill incline walk, 12min jog 5% incline 11m/mi
Roughly following Hal Higdon, git fit novice 1.

05.27

DL 155,165,175,185,155x5/6
Chins 10x3
Chins x3, Push-ups x10, Ab wheel x10, Neck ext x10 x 6

05.26

Anaerobic capacity airdyne
4min 60ish rpm, 90sec 70ish x 2
2min 60rpm, 30sec 75rpm x 2
226cal

05.25

Press 75,90,105,115,90x5/5
Chins 10x3
KB row x8, lunge x6, neck harness x10 x 6

05.23

Squat 155,165,175,155x5/7
Chins 10x3
Chins x3, push-ups x10, abwheel x10, neck ext x10 x 7

05.21

Bench 135,155,175,195,155x5/5
Chins 10x3
KB row x8, Swing x5/5, Neck harness x10 x 7

05.20

30min incline treadmill walk

05.19

DL 155,165,175,155x5/7
Chins 10x3
Chins x3, Push-ups x10, Abwheel x10, Neck ext x10 x 7

05.16

35min incline treadmill walk

05.15

Press 95,105,115,130,105x5/5
Chins 9x3
Row x8, Lunge x5, Neck harness x10 x7

05.14

Airdyne 4on / 3 off ~68rpm - 304cal

05.13

Squat 155,165,155x5/8
Chins x3, Push-ups x10, Ab wheel x10, Neck ext x10 x 6

05.12

30min incline treadmill walk

05.11

Bench 115,135,145,165,185,145x5/5
Chins 10x3
Rows x8, KB swing 16kg 5/5, Neck harness 10 x 6
40min

05.09

4 on airdyne @ 66+rpm, 3min off x 4

05.08

DL 155,165,155x5/8
Chins 10x3
Chins x3, Push-ups x12, Ab wheel x10, Neck ext 10 x 6
35min

05.07

35min incline treadmill walk

05.06

Press 75,95,110,125,95x5/5
Chins 9x3
Rows x8, Lunge 4/4, Neck harness 10 x6

05.05

Airdyne 65+ rpm 4min, 3min off x 4

05.04

Squat 155x5/10
Chin-ups 9x3
Chin-ups x3, push-ups x12, ab wheel x10, neck ext. x10 x 5

05.03

35min treadmill walk, 12.5% @ 3.1mph

05.02

Bench 115,135,155,175,135x5/5
Chins 9x3
KB Row x8, KB Swing x10, Neck harness x10 x 5

05.01

Airdyne 3:20 @ 65rpm +, rest 3:00 x 4

04.30

DL 155x5/10
Chins x3, Push-ups x12, Ab wheel x10, Neck ext. x10 x 5