7 22 to 7 28

mon 8 miles 200p 700c pullups 6 sets of 10
tues 8 miles 200p 600c incline bench
weds 200p 600c
thurs 8 miles 300p 1000c
fri 200p 600c pullups 12 12 12 10 10
sat 7 miles 200p 600c incline bench  curls
sun 5 miles 200p 600c
36 miles 1500p 4700c

7 15 to 7 21

mon 7 miles 200p 500c
tues 200p 800c
weds 400p 600c
thurs 200p 600c dips
fri 7 miles 200p 600c curls
sat 10 miles 100p 400c
sun 7 miles 200p 500c
31 miles 1500p 4000c

7 1 to 7 14

7 1 to 7 7-  38 miles, 1200p, 3300c
7 8 to 7 14- 24miles, 1400p, 3600c

6 24 to 6 30

mon 3 miles, 200p, 600c
tues 13 miles, 200p, 500c
thurs 200p, 700c, doorway pullups 7 sets of 10, incline bench, curls
fri 7 miles, 200p, 600c, dips
sat 7 miles, did a few 200s on the track, im slow, 200p, 500c, shrugs
sun 100p, 500c, doorway pullups 14,14,14
totals 30 miles, 1100p, 3400c