K to E 50,40, 30, 20
pus 5,6,7,10

pullovers 20x20, 30x20, 40x10,10

db bench 20sx50, 30sx40, 40sx30,28

warmup

SLCR 12,14,16,18,20
cppldown

K to E 30,35, 35, 30,30

C&P 13.5sx20, 20sx16, 20, 30x8/6,8/6

squat 78x10, 100x10, 122x10, 144x10, 177x12

more warmup
air squats 20 , gob 20 with 20

evening warmup for squats

evening workout
3x500/1 min rest: 500/2:09.3, 500/2:00.3, 500/1:57.7

cooldown

tri ext 13.5sx20
wrist curls

K to E 50

chins 6,8,7,6,10,7

bench 56x20, 100x14, 122x10, 144x5,4,4

warmup for bench

morning wakeup

fast start to 1:24 then cooled down gradually for a nice 500

faster 30

fast 30 then cruised

SLCR 12.14.18.20

C&P 13.5sx20, 20sx16,19, 30sx8/6, 8/6

Dl 56x10, 100x10, 122x10, 155x10, 188x10, 221x6