4×4 run on treadmill 5 min warm up 4 min on, 3 min off 5 min cool down 5.5km, Avg HR: 137bpm, Max HR: 162bpm

5R of:Goblet squat 20kg @ 12 repsRomanian DL 20kg @ 12 repsHip thrust 5kg @ 12 repsReverse lunge 10kg @ 12 repsBulgarian split squat 7.5kg @ 12 reps

3R of:Superset 17.5kg Standing Dumbbell shoulder press @12 reps2.5kg Standing shoulder fly @ 12 reps Superset 210kg single arm dumbbell benchpress @12 reps15kg single arm dumbbell row @12 reps Superset 32.5kg reverse fly @12 reps20kg Shoulder shrug @12 reps Superset 4Hammer Curls — 12 reps @ 7.5kgTriceps Dumbbell Kickbacks — 12 reps @ 7.5kg Superset… Continue reading 17062025 Courtyard BKK Gym

Zone 2 Indoor Cycling. 1 hr. 117bpm

15km run. 147bpm, 1 hr 40 mins, 6:42min/km

6×5 bench press @ 33kg5x8kg Barbell press @20kg5×5 Pull Ups5×8 Barbell row @35kg Sled Pull Work to Heavy 20m3 min restSled Push work to Heavy 20m 16 mins EMOM:60s cal row (8-18) @ 12, 12, 12, 1360s Deadball throw (6-8) – 15kg @ 8, 8, 8, 960s box step overs @ 15, 15, 15, 1660s… Continue reading 14062025 Dennis Savage

3R of:Superset 17.5kg Standing Dumbbell shoulder press @12 reps2.5kg Standing shoulder fly @ 12 reps Superset 210kg single arm dumbbell benchpress @12 reps15kg single arm dumbbell row @12 reps Superset 32.5kg reverse fly @12 reps20kg Shoulder shrug @12 reps Superset 4Hammer Curls — 12 reps @ 7.5kgTriceps Dumbbell Kickbacks — 12 reps @ 7.5kg Superset… Continue reading 13062025 PKJ Gym

5 min warm up 4×4 elliptical 4 min on up to 95% effort 3 min off 5 min warm down Avg HR: 139bpm, Max HR: 164bpm

20M EMOM (5 Rounds)60s 6-8 15kg Deadball Throw @ 8 all the way60s 12-16c Row  @ 12 all the way60s 7-10 Reverse Lunges Goblet (L/R = 1) @ 20kg @ 15, 15, 15, 10, 1060s 12-16 Cal Ski @ 10 all the way60s Rest 3m rest 6R of: 2 Mins On: 1 Min Off20/25 cal… Continue reading 10062025 Dennis Savage

Zone 2 Indoor Cycling. 1 hr. 129bpm

20M EMOM60s 7-10 Goble reverse lunge @ 17.5kg, 10 all th way60s 20-25 suitcase march @ 17.5kg, 25 all the way 5R of 2 mins on, 2 mins off20-25 cals, remainder time push press @ 7.5kg each hand till complete 2 minsRow @ 25 cals, 8Row @ 25 cals, 7Ski @ 20 cals, 5Ski @… Continue reading 08062025 Dennis Savage

SupersetBench press 6×5 @ 34kg, 34kg, 34kg, 33kg, 33kg5 reps Pull up 3R of:20 goblet squats @ 20kg Pair up to complete 5k skiSwap every 500m (Change damper every switch from 10 to 1)2:15/500m

Zone 2 Indoor Cycling. 1 hr 30 mins. HR: 122bpm

Warm up – Row @ 100 calories 22 min EMOM15-20 push ups @ women’s PU 20, 15, 15, 10 all the way12-16 DB cleans @ both hand 10kg, 10kg, 7.5kg all the way 6R of22 cals row – 85-90% effort30s max rep burpees @ 7, 7, 7, 7, 7, 7

4R EMOM (60s on, 60s off)60s Deadball throw 15kg (5-10 reps) @ 10, 11, 10, 1360s Farmer’s carry 24kg (2R), 16kg (2R) @ 40m, 40m, 70m, 60m60s Mountain climber (30-60 reps) @ 60, 80, 90, 100 4 min rest 4R EMOM (60s on, 60s off)60s Sled Pull 100kg (20m+) @ 30m, 20m, 20m, 23m60s 5… Continue reading 01062025 Dennis Savage

Bench Press 6×5 @31, 32, 33, 33, 33, 33Super Set 5 Pull Ups @1-2 non assisted, 3-4 assisted with 1 thin band using knee Press 5×5 @20kgPush Press 5×3 @25, 25, 27.5, 27.5  27.5 WOD20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press@10KG DB

DB Romanian DL 5×10 @17.5KG DBs each handMachine Read Delt Fly 5×10 @36kgGoblet Squat 5×20 @20KG DBBack extensions 5×10 @7.5kgDB Seated Shoulder Fly 5×10 @ 2.5kg

Zone 2 Run. 1 hr. 8.46km. Avg HR: 138bpm

Barbell Deadlift 5×5 @60KGBarbell Press 5×5 @20kg, last set 21kgChinese Wide Grip Bent Over Row 5×7 @20kg, last set at 23kgSingle Arm Lat Cable Pull 5×10 @ 7.5kg

WOD 13R: 60s on, 60s off60s ski @ 10, 12, 12 cals60s deadball burpee @ 8, 9, 1060s farmer’s carry @ 12, 11, 11 10m rounds60s mountain climber @ 30, 30, 30 per leg WOD 23R: 60s on, 60s off60s Sled Pull @ 2.5, 2, 2 of 10m60s Shuttle run @ 16, 16, 18 of… Continue reading 25052025 Dennis Savage

3R of:Superset 18kg Standing Dumbbell shoulder press @12 reps4kg Standing shoulder fly @ 12 reps Superset 210kg single arm dumbbell benchpress @12 reps14kg single arm dumbbell row @12 reps Superset 34kg reverse fly @12 reps20kg Shoulder shrug @12 reps Superset 4Hammer Curls — 12 reps @ 8kgTriceps Dumbbell Kickbacks — 12-15 reps @ 8kg Superset… Continue reading 24052025 Citadines Gym

Zone 2 Indoor Biking. 1 hr. Avg HR: 127bpm

4×4 Indoor Bike 4 min warm up 4 min on, 4 min off 4 min cool down Avg HR: 131, Max HR: 151

8kg Standing Dumbbell shoulder press @12 reps4kg Standing shoulder fly @ 12 reps10kg single arm dumbbell benchpress14kg single arm dumbbell row4kg reverse fly Superset 1Hammer Curls — 12 reps @ 8kgTriceps Dumbbell Kickbacks — 12-15 reps @ 8kg Superset 2Goblet squat heavy 20kg @ 12 repsSingle leg Hip Thrust 4kg @ 12 repsRomanian deadlift 16kg… Continue reading 22052025 Citadines Gym

Zone 2 Running. 1 hr. 7.26km. 8:20 min/km. 123bpm