BW: 201

Morning:

SQ: 1 x 100 x 25 kg
TM: 5 min @ 7.8 kph

SP: 1 x 50 x 22.5 kg
TM: 5 min @ 7.8 kph

Leg ext: 1 x 100 x 20 (plate)
TM: 5 min @ 7.8 kph

DB forward raise: 1 x 100 x 6 kg
TM: 5 min @ 7.8 kph

Afternoon

TM: 30 min @ 7.9 kph = 3.95 km

BW: 201

Morning

Lat pull down: 1 x 100 x 20 (plate)
TM: 5 min @ 7.7 kph

Tricep push down: 1 x 100 x 10 (plate)
TM: 5 min @ 7.7 kph

Afternoon

TM: 30 min @ 7.8 kph = 3.90 km

BW: 199

BP: 1 x 100 x 25 kg
TM: 5 min @ 7.6 kph

DB alt curl: 1 x 50 x 5 kg
TM: 5 min @ 7.6 kph

IP: 1 x 100 x 25 kg
TM: 5 min @ 7.6 kph

Cable curl: 1 x 50 x 20 (plate)

Afternoon:

TM: 30 min @ 7.7 kph = 3.84 km

BW: 202

Morning:

SQ: 1 x 100 x 20 kg
TM: 5 min @ 7.6 kph

SP: 1 x 50 x 20 kg
TM: 5 min @ 7.6 kph

Leg ext: 1 x 100 x 15 (plate)
TM: 5 min @ 7.6 kph

DB forward raise: 1 x 100 x 5 kg

Afternoon:

TM: 5 min @ 7.6 kph = 3.8 km

Evening:

TM: 30 min @ 7.5 kph

BW: 202

SQ:
1 x 10 x 20 kg
1 x 30 x 60 kg
TM: 5 min @ 7.4 kph

DBSP: 1 x 100 x 5 kg
TM: 5 min @ 7.4 kph

Leg curl: 1 x 100 x 10 (plate)
TM: 5 min @ 7.4 kph

DB forward raise: 1 x 100 x 3 kg

Yesterday

BW: 202

DBBP: 1 x 100 x 10 kg
TM: 5 min @ 7.3 kph

DB alt curl: 1 x 50 x 4 kg
TM: 5 min @ 7.3 kph

BBIP: 1 x 100 x 10 kg
TM: 5 min @ 7.3 kph

Cable curl: 1 x 50 x 10 (plate)

BW: 202

Morning:

Lat pull-down: 3 x 12 x 70 (plate)

Tricep push-down: 3 x 12 x 35 (plate)

Seated row: 3 x 12 x 90 (plate)

Dips: 3 x 12

Treadmill: 5 min @ 7.3 kph

Afternoon:

Treadmill: 25 min @ 7.3 kph

Yesterday:

BW: 200

SQ:
1 x 10 x 20 kg
3 x 12 x 80 kg

DB alt curls: 3 x 12 x 14 kg

Leg ext: 3 x 12 x 80 (plate)

Cable curl: 3 x 12 x 60 (plate)

BW: 200

SQ:
1 x 10 x 20 kg
1 x 10 x 60 kg
2 x 10 x 110 kg

DB alt curl: 3 x 10 x 12 kg

Leg ext: 3 x 10 x 80 (plate)

Machine curl:
x 10 x 10,20 (plate)
1 x 10 x 30,40 (plate)
1 x 10 x 50,60 (plate)

BW: 200

DBBP: 3 x 10 x 32 kg

Lat pull down: 3 x 10 x 75 (plate)

DBIP: 3 x 10 x 24 kg

Low row: 3 x 10 x 100 (plate)

BW: 198

SQ:
1 x 10 x 20 kg
1 x 10 x 60 kg
3 x 10 x 105 kg

DB Scott curl:
1 x 10 x 20 kg
1 x 8 x 20 kg*

Leg curl: 3 x 10 x 60 (plate)

* shoulders started to hurt so will drop weight next time. Cut WOD short due to time and motivation

BW: 201

DBBP: 3 x 10 x 28 kg
Low row: 3 x 10 x 100 (plate)
DBIF: 3 x 10 x 24 kg
Lat pull down: 3 x 10 x 80 kg

BW: 200

DBSP:
1 x 10 x 28 kg
1 x 6 x 28 kg
1 x 10 x 24 kg

Tri push down: 1 x 10 x 35 (plate)

DB forward raise: 3 x 10 x. 20 kg

Tri overhead: 3 x 10 x 35 (plate)

Skipped last two exercises. Wasn't feeling motivated.

BW: 200

SQ:
1 x 10 x 20 kg
1 x 10 x 20 kg
1 x 10 x 100 kg

DB Scott curl: 3 x 10 x 20 kg*

Leg curl: 3 x 10 x 65 (plate)

Wrist curl: 3 x 10 x 14 kg

Leg ext: 3 x 10 x 75 (plate)

BB curl: 3 x 10 x 30.25 kg

BW: 201

DBBP: 3 x 10 x 26 kg
Lat pull down: 3 x 10 x 75 (plate)
DBIF: 3 x 10 x 24 kg
Upright row: 3 x 10 x 25 kg
Pec fly: 3 x 10 x 12 (plate)
Seated row: 3 x 10 x 14 (plate)

Thursday's WOD

BW: 201

SQ:
1 x 10 x 20 kg
1 x 10 x 60 kg
3 x 10 x 95 kg

DBSP: 3 x 10 x 24 kg

Leg curl: 3 x 10 x 60 (plate)

DBFR: 3 x 10 x 18 kg

Leg ext: 3 x 10 x 60 kg