KBD Chest/delts 6
15 mins elliptical
Sunday 18 September 2016
Sunday 11 September 2016
Friday 19 August 2016
Monday 15 August 2016
Sunday 14 August 2016
Friday 12 August 2016
Tuesday 9 August 2016
Thursday 4 August 2016
Monday 1 August 2016
Sunday 31 July 2016
Thursday 28 July 2016
Monday 25 July 2016
Sunday 24 July 2016
Thursday 21 July 2016
21 Jul 16: 5.3 UV
3 miles bike
1340 Platinum
A1 Hammer MTS pulldown (stretch & flex) 30sx10, 35sx8, 40sx6
A2 Log press x10,10,8
B1 One arm Harris row (s&f) 25x3x12
B2 Cable leaning side raise 5x3x12
C1 Unbraced conc curl 10x2x10
C2 HLL to side 2x10
C3 Jefferson curl 24x2x3
Monday 18 July 2016
18 Jul 16: 5.2 L
2 miles bike
1020 Platinum (12 sets)
A1 Leg extn 30x20, 50x15, 70x10
A2 Leg curl 50x20, 70x15, 90x8
B1 Leg press 80x25, 120x20, 160x20
B2 Seated calf 20x15,15,15
C 20mins elliptical
Saturday 16 July 2016
17 Jul 16: 5.1 UH
2 miles bike
1000 Platinum (16 sets)
A1 Cable cross 15sx15,15,15
A2 Double pulley row 25sx12,12,12
B1 Hammer dec press 25sx3x10
B2 Bent cable one arm lateral 10x3x10/s
C1 One arm cable cross body push down 10x2x15/s
C2 Prone Y 2sx2x10
Thursday 7 July 2016
07 Jul 16: 4.3 UV
3 miles bike
1220 Platinum (18 sets)
A1 Rev Hammer iso press single arm 15x10, 20x10, 25x10
A2 Neutral D chin x8,8,8
B1 Band one arm side raise 8x3x10/s
B2 Hammer pulldown side one arm 30x11,10,10/s
C1 DB curl 10sx12, 10s/5sx12/10
C2 TRX rollout 2x10
C3 Rev crunch 2x10
D 20mins elliptical
Monday 4 July 2016
04 Jul 16: 4.2 L
7 miles bike
0900 ABW
A1 Single leg BB RDL 20x6, 30x6, 35x6, 40x6
A2 Box pistol 4x5/s
A3 Leg extn 30/20/10xF/F/F
B1 Jefferson curl 25x3x3
B2 Standing ab pulldown 15x15, 20x20, 25x
C 20mins elliptical
Sunday 3 July 2016
03 Jul 16: 4.1 UH
2 miles bike
1005 Platinum (20 sets)
A1 Inc DB flye 12.5sx4x15
A2 Hammer MTS row 30sx10, 35sx10, 40sx8
B1 LF press 61.4x10,10,10
B2 Bent DB lateral (finish hang & swing) 12.5sx20,20,20/10
C1 Rope push down 20x3x25
C2 Facepull seated 20x3x20
Thursday 30 June 2016
30 Jun 16: 3.3 UV
2 miles bike
A1 Neutral LF press 27.3x10, 31.8x10, 36.4x
A2 Pull-up x8,8,8
B1 KB side raise 8x3x10/s
B2 Stretcher wide neutral 49x3x10
C1 LF curl 20x2x10
C2 Jefferson curl 20x2x3
C3 HLL 2x10
D 20mins elliptical
Tuesday 28 June 2016
28 Jun 16: 3.2 L
2 miles bike
1030 Platinum (9 sets)
A1 Leg curl 50x15, 70x12, 90x8
A2 Leg extn 50x15, 70x12, 90x8
B1 Leg press 40x25, 80x25, 120x25
B2 Seated calf 20x15,15,15
D Elliptical 30mins
Sunday 26 June 2016
26 Jun 16: 3.1 UH
2 miles bike
A1 DB twist press 17.5sx12, 20sx10,10
A2 Standing cable D row 50x12, 55x12, 60x12
B1 Hammer inc press 40sx3x8
B2 Rev cable flye 5sx3x15 (flex)
C1 Bar push down 30x2x20
C2 Prone Y 2.5sx2x12
D 20mins elliptical
Wednesday 22 June 2016
23 Jun 16: 2.3 UV
9 miles bike
A1 Rev Hammer press 5sx25, 10sx20, 15sx20
A2 Hammer pulldown 30sx20, 35sx15, 40sx10
B1 Band side raise 3x12
B2 DB pullover 15x3x20
C1 DB curl 10sx2x15
C2 Back extn 2x20
C3 HLL 2x10
D 20mins recumbent bike
22 Jun 16: 2.2 L
2 miles bike
1400 Platinum (9 sets)
A Leg curl 30x3x20
B Leg extn 30x3x20
C Leg press 80x3x20
D Elliptical 30mins
Thursday 16 June 2016
18 Jun 16: 2.1 UH
3 miles bike
A1 Pec deck 35x3x15
A2 Single arm KB row 20x10/s, 24x2x10/s
B1 Hammer inc press 30sx3x12
B2 Rev cable flye 5sx3x20 (flex)
C1 Cuban twist 7.5sx12
C2 Rope push down 25x2x20
C3 Prone Y 3sx12
16 Jun 16: 1.3 UV
1100 ABW (18 sets)
A1 Neutral Swiss press 10x3x20
A2 Neutral chin 3x10
B1 Cable side raise 2.5x3x15/s
B2 Single arm side lean pulldown 15x3x10/s
C1 Seated cable curl 10x2x10
C2 Rev hyper 2x10
C3 Kneeling cable crunch 20x2x15
D 20mins elliptical
Tuesday 14 June 2016
14 Jun 16: 1.2 L
2 miles bike
1115 Platinum
A Leg curl 30x15, 50x15, 70x15
B Leg extn 30x15, 50x15, 70x15
C Leg press 80x20, 90x20, 100x20
D Elliptical 2x15mins
Sunday 12 June 2016
12 Jun 16: 1.1 UH
1400 Platinum (16 sets)
A1 Cable flye 10sx3x15
A2 Reverse cable flye 5sx3x20
B1 Chest press 61.4x3x15
B2 Neutral Exigo row 20x3x10
C1 Facepull 15x2x12
C2 Rope pushdown 25x2x15
*Training with ruined joints
Friday 13 May 2016
13 May 16: 10.3 UV
1100 Platinum (24 sets)
A1 Neutral machine press 22.7x20, 27.3x15, 31.8x12, 36.4x10
A2 Neutral chin 12,10,10,10
B1 Plate side raise 5sx20,16,15,
B2 Wide neutral pulldown 49x15, 56x12, 63x10, 70x8
C1 LF curl 25x12,11,10, 20x11
C2 One arm pushdown 7x20,25,22,20
D 15mins recumbent bike
Monday 9 May 2016
09 May 16: 10.2 L
7 miles bike
0930 ABW ( sets)
A Clean pull from hang 90x6x3
B Power snatch from hang 50x6x3
C Snatch grip DL 100x3x3 *tweaked back
*60s rest between sets
D Medball slam 12x10s/50s
Sunday 8 May 2016
08 May 16: 10.1 UH
1015 Anytime, Gosport
A1 Pec flye machine 45x4x14
A2 Reverse pec flye 30x3x20, 22.5x60
B1 Life fitness press 35x15, 42.5x12, 50x10, 57.5x8
B2 Hammer row, elbows high 25sx20, 30sx15, 40sx12, 45sx10
C1 Facepull w/rotation 7.5x4x12
C2 Pushdown vs band 7.5x4x12
Thursday 5 May 2016
05 May 16: 9.3 UV
3 miles bike
1400 Platinum (18 sets)
A1 Pull-up 12,9,
A2 Log press 40x12, 45x9, 50x
B1 Hammer MTS pulldown 45x10,10,10+4+3
B2 Chain side raise 2 small chains x12,10,10+4+4
C1 Bicep plaster DB curl 10sx10,8,21s
C2 Ab wheel 3x10
D Prowler 120x8 trips w/45s rest
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