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)