chinups, wider/narrow pullups 2 sets each

fast bike to mdcp

Sun 22/9/13 bike to sbp
23/9/13 pullups, chinups, 2 sets

Low intensity bike ride round bd, after week os

swim

10/9/13 3 sets sides/back on rc, inclined situps, 30 mins rowing machine

5/9/13 bike gu to cc, ss roond toon & back
6/9/13 swim + 2 sets of abs/sides/back on rc
8/9/13 fast bike to mggc

2 sets inclined situps, back, sides on rc
trx side planks
2x7lb, 14 reps squats
swim

29/8/13 weights/pullups 2 sets
31/8/13 bike to mg