28 Sep 2012: DC Wk3 A2

7 miles bike

7 miles bike

1000 ABW
A Decline smith press 40x12+6+5=23RP(+5)
S1 Pec flye @10's
B Galileo o/h press 10x7+4+3=14RP(+2)
S2 Delt
C Bar pushdown 50x14+5+5=24RP(+6)
D Neutral chin 7.5x6+3+2=11RP(+2.5kg)
S3 Lat hang @32
E DB row 40x8+5+3=16RP(L)(+5) x8+5+3=16RP(R)(+5)
F Harris row 31.25x17
S4 Lat
G Cuban rotation 10'sx3x8
S5 Front split PNF
S6 Box split PNF

26 Sep 2012: DC Wk3 B1

7 miles bike

0930 ABW
A EZ curl 20x9+5+5=19RP (+5)
B Alt DB hammer curl 15'sx9
C Spider curl 5'sx20 (+3)
S1 Bicep barbell
C Hammer calf press 110x15
S2 Calf press @110
D Polaris leg curl 50x9+4+4=17RP (+10kg)
S3 Hamstring
E Hammer leg press 300x8, 240x15
S4 Quad
F HLL 2x6+3+2=11RP (+1)
G Cuban rotation 9'sx3x8
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

25 Sep 2012: DC Wk3 A1

3 miles bike

1500 Home
A KB floor press 24'sx8+4+4=16RP
S1 Doorway pec
B Muscle clean & press 57x4+2+2=8RP
S2 Delt
C Band pressdown Minix11+6+6=23RP
D Pullup BWx9+3+2=14RP
E BB row 62x6+3+2=11RP
S3 Lat

21 Sep 2012: DC Wk2 B3

7 miles bike

0930 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 5'sx16
S1 Bicep
D Calf press 100x15
S2 Calf @100
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 9'sx3x8
S5 Front split PNF
S6 Box split PNF

1600: 1hr bball

18 Sep 2012: DC Wk2 A3

7 miles bike

0730 Home
A Floor press 67x6+4+3=14RP
S1 Doorway pec
B Military press 49.5x7+4+2=13RP
S2 Shoulder
C DB extn w/miniband 7's11+4+3=18RP

1845 Home
A Chinup BWx8+4+3=15RP
B Rev grip BB row 49.5x8+4+3=15RP
S1 Lat

17 Sep 2012: DC Wk2 B2

7 miles bike

1010 ABW
A EZ preacher curl 20x6+3+3=12RP
B Dante curl 3.75x10/side
C Spider curl 7.5'sx10
S1 Bicep
D Calf press 90x15
S2 Calf @90
E 45 degree raise 25x8+5+4=17RP
S3 Hamstring
F 1/4 squat 100x6, 80x12
S4 Quad
G Cuban rotation 8'sx3x8
S5 Front split PNF
S6 Box split PNF

14 Sep 2012: DC Wk1 A2

7 miles bike

0900 ABW
A Decline smith press 40x8+5+5=18RP
S1 Pec flye @10's
B Galileo o/h press 10x6+3+3=12RP
S2 Delt
C Bar pushdown 50x8+5+5=18RP
S3 Band tricep
D Neutral chin 5x7+3+3=13RP
S4 Lat hang @24
E DB row 40x7+2+2=11RP(L) x7+2+2=11RP(R)
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF

13 Sep 2012: Active rest

3 miles bike

Lots of mobility work - HRV is not good!

12 Sep 2012: DC Wk1 B1 & Bball

7 miles bike

0930 ABW
A EZ curl 20x6+4+4=14RP
B Alt DB hammer curl 20'sx8, d/s 10'sx5
S1 Bicep barbell
C Hammer calf press 90x15
S2 Calf press @80
D Polaris leg curl 40x11+8+7=26RP
S3 Hamstring
E Hammer leg press 270x7, 210x12
S4 Quad
F HLL 2x5+3+2=10RP
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

11 Sep 2012: DC Wk1 A1

7 miles bike

0930 ABW
A DB inc bench 30'sx8+4+2=14RP
S1 Flye @7.5's
B Muscle clean & press 50x5+3+2=10RP
S2 Delt barbell
C CGBP 50x10+5+5=20RP
S3 French press @15
D Pullup 5x6+3+2=11RP
S4 Hanging lat @20
E BB row 60x7
F Harris row 48.75x10, d/s 31.25x10
S5 Lat barbell
S6 Front split PNF
S7 Box split PNF

1500: 20mins interval treadmill walk

06-07 Sep 2012: Basketball tournament

Plus 7 miles bike each day.

05 Sep 2012: Basketball

7 miles bike

0900 ABW
11mins x-trainer @L11
2k row

1500: 60mins bball (shooting practice)

04 Sep 2012: Static

7 miles bike

1000 ABW
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL-to-BL 6x10s (double sets)
B2 QDR 3x10s/side
C Iron cross 16x3x10s
D Cuban rotation 7'sx3x8
S1 Side split PNF
S2 Box split PNF

03 Sep 2012: Strength

7 miles bike

0950 ABW
A1 Muscle clean & press 50x3x5
A2 Archer chin 3x3/side
B KB row 40x6,5,5/side
C CGBP 75x3x6
D Single set to failure:
i Harris row 50x20
ii Galileo press 7x12-15
iii Pec flye 50x12
iv DB curl 10'sx12
v Bar pushdown 40x18
vi Alt up-curl 7'sx8/side
S1 Front split PNF
S2 Box split PNF
E DB Cuban rotation 10'sx2x5

01-02 Sep 2012: Activity

01:
0900: 2.6 mile run, incorporating VO2 max test. Result = 58.85

02:
6m bike + 3m bike
10 squats, 10 pushups on the minute for 10mins