Oct 13'
Track
Oct 1
Oct 2
Oct 3
Oct 4
Oct 5
Oct 6
Oct 7: stationary bike 20secs on 4o off level 1-10 10-1
Oct 8 core 20x20
Oct 9 lift
Oct 10 hunt
Oct 11 hunt
Oct 12 hunt
Oct 13 hunt
Oct 14 hunt
Oct 15 swim, weights
Oct 16
Oct 17
Oct 18
Oct 19
Oct 20
Oct 21
Oct 22
Oct 23
Oct 24
Oct 25
Oct 26
Weight room
Oct 7: Bench w/p 135x10, 175x10, 205x5
235x3, 245x2, 255x1, 265x1, 270x1
DB shoulder press(without bench) 4x7
35,40,45,45ea
Weighted pull ups 6x3 60lbs
Back rehab weighted hangs, core
roll out
Oct 9 bw squats
leg press 4x6
handstand push ups 25lbs
3way delt 4x6 15,20,25,30s
bicep
lat pull single arm 80,90,100lbs
Oct 15 Squat-bar 3x10
Incline bench
leg press
horizontal lat row bar
leg ext/leg curl
flat bench
triceps
core