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