Thursday - upper body workout

Apartment workout

HSPU 

BW x 5,5,5,5,5

Pullup

BW x 15,15,15

Extended ROM Pushup

BW x 15,15,15

Cable Crunch 

80 x 10,10,10

Isometric Side Split

BW x 1,1,1

Tuesday - jog and lift

Morning jog with Domino - 1.3 miles, 18 min (with stops). Rough jogging pace 9min/mile

KB swing

45 x 20 each, 20 w/switch at top, 20 w/switch (from now on assume with switch unless stated)

Pullup

BW x 15,15,14

Cable Row

100 x 10,10,10

Cable Crunch

70 x 10,10,10

Isometric stretch - side split x 3

Sunday - back squat

Back squat

45,135,225,275,315 x5,5,5 form felt good

Ab wheel

BW x  3,3,3,3,3

Back extension

25 x 30

Cable extension

135x20

Isometric stretch

Side split x 3

Front split x 1

Thursday - pressing

Handstand push-ups (to head)
BW x  5,5,5,5,4

Pullups
65 x 8,7, BW x 15

Close pushup
Bw x 20

Extended ROM pushup
BW x 15,10,10,10

Cable crunch
70 x 20

Weight 188

Tuesday - Deadlift

Deadlift

135,225,315 x 5,5,5

Chins

63 x 8,8,6

Dips

53 +20 chain x 12,12,9

Back Ext

25 x 20,BW x 20

Sunday - apartment workout

Elliptical - 5 min

Split Squat

40 (each hand) x 10,10,10

Pullup

40 x 10,10,10

Tricep Pushdown

70 x 10,8,8 (too heavy)

Cable Crunch

70 x 10,10,10

Apartment workout - Friday afternoon

Handstand pushup (to head)

BW x 5,5,4,5,4

Want to work on improving ROM and rep count.

Pullups

BW x 20,12,12

First set really tired me out. Been a while.

Split squat

40 (each hand) x 10,10

KB swing

40 x 25,25

This really works the lower back.

Tuesday - 1.3 mile run, 11:42

Pace - 9min/mile

Trying out RunKeeper vs Nike Run Club, seems to load faster.

Sunday - 2.5 mile jog

Jogged through the botanical gardens in Sydney. 2.5 miles, total time 30 minutes (12min/mile). Stopped to take pictures which slowed the pace.

Saturday - 2 mile jog

2 mile jog in Hyde Park in 22 min, average pace 11 min/mile.

Saturday - Back Squat

After a week in Europe. 

Back Squat 

45,135,225,275,315 x 5,5,5

Chins

60 x 8,8,6

Dips

60 DB + 20 chain x 10,10,5

Ab Wheel

BW x  5,5,5

Back extension

BW x  30