finished

cooldown

K to E 30,30,20,20

C&P 10sx30, 15x21, 20sx15,10,5

DL 56x10, 78x10,100x10, 122x8, 144x6, 171x5

warmup

K to E 30,30,20

bench 88x15, 99x12
pups 5,5

db bench 20sx20

done

tri ext 15x10
cable tri 10

C&P 10sx30, 15xx22, 2sx15, 27sx8,10

squats 10xair, 10x20gob, 10x56, 10x78, 10x100, 10x105

warmup

bench 20sx20, 88x10,99x8,110x6,115x5,121x6
pullups 20

C&P 27sx8, DL 166x3

C&P 27sx6, DL 144x5
K to E 30

C&P 20sx15, DL 122x6 K to E 20

C&P 15sx21, DL 89x8

C&P 10sx30, DL 56x10

morning warmup

evening workout
Mtn bike 16.7KM in 40:30
bench 99x8,8,8,8,8

cooldown

bench 99x10, DL 122x5

bench 88x15, squat 67x10, DL 89x10