Was going to work out last night but had to work late. Went for a nice brisk 45 minute walk with the wife and dogs instead. 
Soon it’ll be time to start the running again
Hey Chris, when you competing again?
I think meets start in June
Here is todays workout:
ME upper body:
5 minutes on bike
Bench 5 sets up to 265 for single! woohoo!!
incline 3 sets (165 for 6)
seated rows 3 sets (200 for 6)
4 sets leg raises
4 sets weighted incline situps
4 sets side bends weighted
10 minutes on bike cooldown
Getting strong again Feels pretty good! Ham is at 98% I’d say
Wow, that’s a ways away. Well, keep training and getting strong, cos you got big things ahead of you, man!
Sub 12.00 FAT would be awesome
Hopefully it’ll happen. I am much stronger than last year so we’ll see
You’ll get it, I know you will. I got confidence in you 
lower body
good workout tonight:
8 minutes bike
6 x 1 x 275 back squat (very explosive)
275 is starting to feel like 225 used too
4 x (calf raise, ham curl, extension)
5 minutes bike
I have a feeling 350 wont be too far away on back squats
upper body
quick workout as I felt tired this weekend
6 minutes on bike
flat bench 10 x 2 x 185 with 45 seconds break (explosive doubles)
incline 3 x 5 with 155
seated row 4 x 6 x 150
5 minutes on bike
Cheers,
Chris
ps- I am going to start running again this weekend
are you ready to start running. Does your leg feel 100%. Are you gonna jump into speed work?
Those are all good questions.
are you ready to start running.
- I think so. I wont be going into anything crazy starting off though.
Does your leg feel 100%.
As close as it’s going to get I think. I am a LOT stronger through my hamstrings and pos chain than before. I feel VERY explosive/strong lately
Are you gonna jump into speed work? - I think I am going to hit extensive tempo at first between weight workouts and incorporate med length sprints after a week or so. Maybe in the 80-120 range with shorter rests. Have to wait and see. Spike work will be a little ways off though
Cheers,
Chris
Good workout tonight
10 minutes on bike
6 x 2 x 245 backsquats buried (60 seconds rest between sets)
4 x (explosive calf raise, hamcurl, leg extension, adductor, abductor, hanging leg raises)
10 minutes on bike
Felt pretty strong. Doing the doubles with little rest is awesome
Cheers,
Chris
upper body
10 minutes on bike
4 sets bench up to 255 for single (exploded off the bottom, paused for a second at the sticking point and then blasted up)
3 sets chins (6 reps)
3 sets standing shoulder press 115 (6 reps)
4 sets weighted incline situps (with 35 pound weight)
4 sets weighted side bends (50 pound dumbell)
5 minutes cooldown
cheers,
Chris
lower body
8 minutes on bike
5 sets squats up to 305 for single. (Felt really good)
4 x calf raise, ham curl, extension
3 x hypers
8 minutes on bike
good workout
upper body/core
10 minutes on bike
5 x 3 x 205 on bench (explosive triples)
4 x 165 on incline for 6-8 reps
4 x 150 on seated row
3 sets hanging leg raise
4 sets weighted incline situps
5 minutes on bike
Good workout but was tired today. (Drank a little much watching the leafs DESTROY the Sens
little cooked tonight. Probably should have rested another day.
8 minutes on bike
8 x 2 x 245 explosive doubles (Back squat)
4 x explosive calf raise, extension, ham curl)
7 minutes on bike
cheers,
Chris
cycling/core
20 minutes on the bike today. Kept it over 110rpm and HR was in the 140’s. Did bursts up to 140rpm.
4 x hanging leg raises
4 x weighted incline situps
4 minutes cooldown
light legs today
10 minutes on bike
5 x 5 with 205 (easy)
5 sets explosive calf raise
6 sets hams (RDL’s, curls etc)
5 minutes bike
Havent posted for a couple days.
Friday went to a resort
pool for an hour
squash for an hour
weights (upper body circuit) cycling and treadmill
hot tub, sauna
felt good and tired afterwards haha
Today:
Legs:
cycling 10 minutes
5 sets squats (225 for triple)
4 sets stepups (185)
3 sets front squat (205 for triples)
3 x (explosive calf raise, ham curl, leg extension)
6 minutes on treadmill for cooldown
cheers,
Chris
quick workout today as I got called back for a meeting
10 minutes on bike
4 sets bench (205 for 6)
4 sets of bent over rows (170 for 10)
hehe short and sweet
lower body
worked out at lunch today. I had to be really fast Did the whole thing in 30 minutes!
backsquats 6 x 2 x 225 with 45 seconds rest
front squats 3 x 3 x 185 with 30 seconds rest
explosive calf raise 5 x 7 x 250 with 30 seconds rest
ham curls 4 x 10 x 130 with 20 seconds rest
Leg extension 2 x 10 x 150 leg extension
Hypers/GHR 4 x 12 (20 seconds rest)
Great workout but pretty tiring
Chris