Update

29th August Back and Triceps Workout

Wide Grip Pullups 7,5,4
Narrow Grip Tricep Dips 6,5,5
Machine Rows 59kg 8,7,7
Machine Tricep Extension 55kg 8,10,10
Barbell Shrug 70kg 10,10,10

30th August Delts and Abs Workout

Barbell Press 45kg 5,5,3
Barbell Upright Row 35kg 8,6,6
Knee Raise 10,10,8
Front Raise 20kg 6,5,4
Dumbbell Lateral Raise 10kg each 8,6,6

31st August Pecs and Biceps Workout 89.6kg

Barbell Bench Press 80kg each 4,3,3
Barbell Bicep Curl 35kg 7,5,5
Incline Barbell Bench Press 60kg 8,6,5
Hammer Curls 16kg each 8,6,5
Dumbbell Pec Fly 12kg each 7,7,6

26th August 4.19km Jog

26th August 4.19km Jog 89.0kg

25th August Light Weight/High Rep Delts and Abs Workout

25th August Light Weight/High Rep Delts and Abs Workout 88.6kgs

Barbell Press 45kg each 8,6,5
Knee Raise 7,7,7
Barbell Upright Row 30kg 8,8,8
Dumbbell Lateral Raise 10kg each 8,6,6
Front Raise 15kg 10,8,8

Update

Finally found a quality 24 hour gym I can get to before work.

Currently waking up at 4:30 to get there on time but at least I get to shower at home before going to work, loving being back in the zone.

I am currently not working out my legs at all as I am focusing on achieving so quick running times at proper leg workouts and running do not work well together

21st August Full Body Workout 90.7kg

Dumbbell Bench Press 30kg each 6,5,5
Wide Grip Pullups 4,4,4
Dips 4,3,4
Dumbbell Bicep Curl 16kg each 7,6,5
Dumbbell Shoulder Press 20kg each 6,5,5
Machine Row 59kg 6,5,5

22nd August 3.9km Jog

6:20min kms (9.5km/h)

23rd August Light Weight/High Rep Pecs and Biceps Workout 90.0kg

Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 35kg 6,5,5
Incline Barbell Bench Press 50kg 8,7,6
Hammer Curls 16kg each 7,6,5
Cable Cross Overs 23kg 8,6,6

24th August Light Weight/High Rep Back and Triceps Workout 89.2kg

Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 5,4,5
Machine Rows 59kg 8,7,6
Machine Tricep Extension 45kg 10 50kg 8,8
Barbell Shrug 60kg 10,10,10