09 Jan 2014: E2 Delts & Biceps 2

7 miles bike

0845 ABW

A1 EZ up row 30x15,12 20x10,10,10

A2 Triple DB curl 4sx15,12,10,10,10

B1 Seated DB o/h press 17.5sx4x12,12,12,12

B2 Straight-bar cable curl 15x4x12,12,12,12

C1 DB rotating lateral raise 8sx12,12,10,10

C2 DB alternating curl 8s4x10/arm

Rest 50s

08 Jan 2014: E2 Legs & Triceps 2

7 miles bike

1000 ABW

A1 Reverse lunge 17.5sx15,12,10,10,10

A2 Rope extn  45x15,12,10,10,10

B1 Leg extn 56x12,12,10,10

B2 EZ French press 22.5x12,10,10,10

C1 FS 55x10,10,10,10

C2 Bar extn 50x12 55x3x12

Rest time 50s between rounds

25mins low-med intensity cardio (stationary bike)

Joe's routine has me looking like a real Beef Champion! http://youtu.be/8XrgkvzAorM

07 Jan 2014: E2 Chest & Back 2

0745 Shrivenham

A1 DB flye 16 (35lbs)sx15,12,10,10,10

A2 DB bent row 27 (60lbs)sx15,12,10,10,10

B1 CGBP 60x13,12,12,10

B2 Narrow pulldown 46.5x12,12,12,12

C1 Bar dip 4xAMRAP

C2 Low row (supinated) 35sx12 42.5x12 50x10,10

Rest 50s between rounds

06 Jan 2014: E2 Delts & Biceps 1

1730 Shrivenham

Ab routine

A HLL x15

B Hip-ups x20

C Bicycles x25

D Crunches x30

Three circuits w/60s rest between

A1 Seated DB o/h press 16sx20,15 18sx12,10 20.5sx5,8 16sx16

A2 Seated curl 7sx20,15,12,10 11.5sx5,8 7s16

B1 Plate raise 10x13,13,10,10

B2 EZ curl 25x6, 20x8,8,8

C1 DB lateral raise 9sx12,12,10,10

C2 DB hammer curl 13.6sx12,10,10,10

Rest time 50s between all sets

05 Jan 2014: E2 Legs & Triceps 1

1200 Platinum

A1 Back squat 65x20,15,12,10 85x5,8 65x16

A2 V-bar extension 9x20,15,12,10 13x5,8 9x16

B1 Leg curl 90x12,12,10,10

B2 One arm extension 10x10,10,10 7.5x12/side 

C1 DB Goblet squat 27.5x4x10

C2 DB French press 20x4x12

Rest 50s between rounds.

04 Jan 2014: E2 Chest & Back 1

1115 Platinum

A1 Bench press 60x20,15,12,10 70x5,8 40x16

A2 Wide lat pulldown 56x20,15,12,10,5,8 49x16

B1 Hammer MTS inc press 25sx12,12,12,12

B2 One arm DB row 27.5sx12,12,10,10

C1 Cable flye 3sx12,12,12,12

C2 Low row narrow 25sx12, 30sx10,10,10

Rest 50s between rounds.

Low intensity cardio 30mins (120-130bpm) (stationary bike)

03 Jan 2014: E1 Delts & Biceps 2

1030 Home

A1 BB up row 27x15,12,10,10,10

A2 Triple DB curl 3.5sx15,12,10,10,10

B1 Seated DB o/h press 15sx12,12,12,10

B2 Straight-bar curl 27x12,12,10,10

C1 DB rotating lateral raise 7.5sx4x10

C2 DB alternating curl 7.5sx4x10/arm

60s rest between rounds.

02 Jan 2014: E1 Legs & Triceps 2

1100 Platinum

A1 Reverse lunge 15sx15,12,10,10,10

A2 Rope extn  7x15,12,10,10,10

B1 Leg extn 70x12,12,12,12

B2 EZ French press 20x12,12,12,12

C1 FS 40x10, 50x10,10,10

C2 Bar extn 8x10,15 9x15,15

60s rest between rounds.

31 Dec 2013: E1 Chest & Back 2

1030 Platinum

A1 DB flye 15sx15,12,10,10,10

A2 DB bent row 25sx15,12,10,10,10

B1 CGBP 60x12,12,12,10

B2 Narrow pulldown (Hammer MTS) 35sx12,10,10,10

C1 Bar dip 4xAMRAP

C2 Low row (supinated) (Hammer MTS row) 25sx10,10,10,10

29 Dec 2013: E1 Delts & Biceps 1

1300 Platinum

A1 Seated DB o/h press 15sx20,15,12,10 20sx5,8 15sx16

A2 Seated curl 7.5sx20,15,12,10 10sx5,8 7.5sx16

B1 Plate raise 10x15,12,12,12

B2 EZ curl 20x10,10,10,10

C1 DB lateral raise 7.5s4x12

C2 DB hammer curl 12.5sx4x12

28 Dec 2013: E1 Legs & Triceps 1

4 miles bike

1230 Platinum

A1 Back squat 60x20,15,12,10 80x5,8 60x16

A2 V-bar extension 8x20,15 9x12,10 12x5,8 9x16

B1 Leg curl 70x20, 90x12,10,

B2 One arm extension 7.5x15, 12.5x7, 7.5x12,

C1 DB Goblet squat 25x4x10

C2 DB French press 17.5x4x15

27 Dec 2013: E1 Chest & Back 1

1100 Platinum

A1 Bench press 60x20,15,12,10,5,8 40x16

A2 Wide lat pulldown 56x20,15,12,10,5,8 42x16

B1 Hammer MTS incline 20s4x12

B2 One arm DB row 25sx4x12/side

C1 Pec deck 28x2x10 35x2x10

C2 Low row 20sx10, 25sx2x10

Rest 60s between rounds

20mins stationary bike

23 Dec 2013: Hardcore Session Part Deux

1000 NMA, Fareham w/The Rush & Reesy

A Press; worked up to 70x2

B1 Log press x3x15

B2 Meadows row 3x12/side

C1 Swiss fat bar extension vs chains 3x10

C2 Meadows raise 3xFailure

D Run-the-rack DB curl

E Rope hammer curl 1xFailure

21 Dec 2013: Hardcore Session

1030 NMA, Fareham w/Reesy

A SS bar box squat w/chains - worked up to 145ishx3, then strip set to failure

B1 Floor press w/chains 80x3x5

B2 Chin medley 10,10,8

C1 Fat Swiss bar hammer curls strip set x4 drops

C2 Rope push down strip set x4 drops

19 Dec 2013: Upper Vertical

0900 ABW

A1 Chin trio 10,10,8

A2 Machine O/H press 56x10,8,8

B1 Harris row 70x15, 65x15

B2 DB side raise 9sx15, 7sx15

C1 Inc curl 5sx20

C2 Bar pushdown 50x20

Elliptical x10mins

17 Dec 2013: Misc

1700 Quy Mill

10mins bike

10mins elliptical stepper

Got a pump

Had a swim

16 Dec 2013: Lower

0915 ABW

*A few sets of KB swings to prime

A Deadlift 150x1 rep/min for 10 reps

B1 Front squat 40x3x10

B2 HLL 3x6

C1 Leg extn 49x15,10

C2 Leg curl 21x15,15

S FS/BS/PS PNF 

15mins stationary bike

15 Dec 2013: Upper Horiztonal

1130 Platinum

A1 LF chest press 61.4x12,10,10

A2 Hammer MTS row 35sx10,10,

B1 Cable flye 5sx15, 4sx15

B2 Rev cable flye 1sx12,12

C1 Dip machine 68.2x12

C2 LF preacher 15x20

13 Dec 2013: Arms XIII

4 miles bike

0945 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +35x6

M Dip machine 88.6x7

R LF preacher curl 25x10,10

R Rev pushdown 28x15,15

(Extreme stretch of biceps)

12 Dec 2013: Hams & Abs IX

0900 ABW

Hams A

D Band leg curl greenx8x8

M RDL 150x5

Abs A

D HLL 8x8

M Pulldown abs 46.25x6

(Extreme stretch hamstrings)

11 Dec 2013: Back XIII

4 miles bike

1100 Platinum

D Chins 6x6

M Hammer MTS row 45sx6,6

R Hammer MTS pulldown 35sx15,13,11,10

(Extreme stretch lats)

09 Dec 2013: Chest & Shoulder XIII

7 miles bike

1000 ABW

Chest B

D Incline bench vs bands 40/30x8x6

M Machine bench 91+x6,6+-ve

R Cable decline press 13.75sx15,15,12,12

Delts B

D Side raise 10sx8x8

M O/H press 50x6

R DB bent lateral 8sx15,15

(Extreme stretch pecs & delts)

*8 sets FL, 4 sets QDR

05 Dec 2013: Arms XII

7 miles bike

0920 ABW

Arms A

D Incline curl 10sx8x8

D DB extn 10sx8x8

M EZ curl +35x5

M CG machine bench 91x6

R DB curl 12.5sx10,10

R Bar pushdown 55x15,12

(Extreme stretch biceps)

04 Dec 2013: Hams & Abs VIII

4 miles bike

1040 Platinum

Hams B

D GM 40x15, 50x12,12,12

R Lying leg curl 70x15,12,12,12

Abs B

D Half-kneeling woodchop 7x4x8/side

M Kneeling pulldown 15x8

R Captain's chair leg raise 15,12,12,10

(Extreme stretch hams)

03 Dec 2013: Back XII

7 miles bike

1000 ABW

Back A

D Deadlift vs minibands 75x6x3

M T-bar row 70x4, 65x6

R Wide pulldown 80x4x15

(Extreme stretch lats)

02 Dec 2013: Chest & Shoulders XII

7 miles bike

1000 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 84x6,6

R Ring flye x12,12,10,10

Delts A

D DB front raise 10sx8x8

M Machine O/H press (worked up to) 70x5

R Cable rear lateral 3.75sx15,15

(Finished w/ extreme stretching of pecs & delts)

06 Dec 2013: Quads VI

7 miles bike

0830 ABW

Quads B

D Wide squat vs bands 60x6x3

M Leg press vs bands 210x2x6

R Leg extn 49x12,10,10,10

(Extreme stretch quads)

29 Nov 2013: Arms XI

2.5 miles bike

0830 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +35x5

M Dip machine 81.8x7

R LF preacher curl 20x13,12

R Rev pushdown 28x15,13

(Extreme stretch of biceps)

28 Nov 2013: Hams & Abs VII

0900 ABW

Hams A

D Band leg curl greenx8x8

M RDL 150x4

Abs A

D HLL 8x8

M Pulldown abs 46.25x5

(Extreme stretch hamstrings)

S FS/BS/PS PNF

25 Nov 2013: Back XI

7 miles bike

0900 ABW

D Chins 6x6

M EZ row 60x6

R CG pulldown 41.25x15,15,15,12

(Extreme stretch lats)

24 Nov 2013: Chest & Shoulders XI

1515 Platinum

Chest B

D Incline bench vs chains 40x8x6

M Machine bench 88.6x5, 81.8x6

R Hammer decline press 20sx15,15,13,13

Delts B

D Side raise 10sx8x8

M Hammer iso press 80x8

R DB bent lateral 10sx15,12

(Extreme stretch pecs & delts)

23 Nov 2013: Quads & Calves V

1615 Platinum

Quads A

D Squat (medium) 60x6x6

M Leg press (wide) 240x6,6

R SL extn 50x15,12,12,12/side

Calves A

D SL calf press 40x8x8

M Seated SL calf raise 20x6, 30x6

(Extreme stretch quads & calves)

21 Nov 2013: Arms X

1630 Shrivenham

Arms A

D Incline curl 9sx8x8

D DB extn 9sx8x8

M EZ curl +32.5x6

M CG bench 90x5

R DB curl 9sx16,20

R Bar pushdown stackx25,30

(Extreme stretch biceps)

20 Nov 2013: Hams & Abs VI

7 miles bike

0850 ABW

Hams B

D 45 back raise vs band x13,12,12,12

R Lying leg curl 28x15,15,12,12

Abs B

D Landmine rotations 12.5x8x8

M Kneeling pulldown 46.25x6

R Lying leg raise 4x15

(Extreme stretch hams)

19 Nov 2013: Back X

7 miles bike

0915 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 65x2x6

R Wide pulldown 46.25x15,15,12,10

(Extreme stretch lats)

18 Nov 2013: Chest & Shoulders X

7 miles bike

0815 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 84x6,4

R Ring flye x12,10,10,10

Delts A

D DB front raise 9sx8x8

M Machine O/H press (worked up to) 70x5

R Cable rear lateral 3.75sx15,13

(Finished w/ extreme stretching of pecs & delts)

17 Nov 2013: Quads & Calves IV

2.5 miles bike

1515 Platinum

Quads B

D Wide Smith squat 80x6x3

M Hammer MTS v-squat 10x2x6

R Leg extn 90x15,12,12,11

Calves B

D Seated calf raise 40x8x8

M Leg press calf raise 160x2x6

(Extreme stretch quads & calves)

15 Nov 2013: Arms IX

2.5 miles bike

1130 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +30x6

M Dip machine 75x7

R LF preacher curl 20x12,10

R Rev pushdown 35x10, 28x12

(Extreme stretch of biceps)

13 Nov 2013: Hams & Abs V

1000 ABW

Hams A

D Band leg curl greenx8x8

M RDL 140x7

Abs A

D HLL 8x8

M Pulldown abs 46.25x4

(Extreme stretch hamstrings)

S FS/BS/PS PNF

12 Nov 2013: Back IX

2.5 miles bike

1630 Platinum

D Chins 6x6

M Hammer MTS row 40sx6,6

R Hammer MTS pulldown 35sx15,13,10,

(Extreme stretch lats)

Extra: LF arm curl 20x10,12

10 mins elliptical @15

10 Nov 2013: Chest & Shoulders IX

2.5 miles bike

1300 Platinum

Chest B

D Incline bench 50x8x6

M Machine bench 81.8x7,6

R Hammer decline press 15sx4x15

Delts B

D Side raise 10sx8x8

M Hammer iso press 75x7

R DB bent lateral 10sx2x12

(Extreme stretch pecs & delts)

07 Nov 2013: Arms VIII & Abs IV

1100 ABW

Arms A

D Incline curl 9sx8x8

D DB extn 9sx8x8

M EZ curl +30x

M Machine CG bench 84x

R DB curl 7sx2x15

R Bar pushdown 45x2x20

(Extreme stretch biceps)

Abs B

D Landmine rotations 11.25x8x8

M Kneeling pulldown 43.75x6

R Incline leg raise 4x15

05 Nov 2013: Back VIII & Hams IV

0815 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 60x2x6

R Wide pulldown 43.75x4x15

Hams B

D 45 back raise vs band 4x12

R Lying leg curl 28x15,10,10,10

04 Nov 2013: Chest & Shoulders VIII

7 miles bike

1015 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 772x6

R Cable crossover 13.75sx15,12,11,10

Delts A

D DB front raise 9sx8x8

M Machine O/H press (worked up to) 70x5

R Cable rear lateral 3.75sx15,13

(Finished w/ extreme stretching of pecs & delts)

01 Nov 2013: Quads & Calves III

7 miles bike

1020 Platinum

Quads A

D Squat (medium) vs chains 60x6x6

M Leg press (wide) vs chains 200x6, 220x6

R SL extn 50x4x12/side

Calves A

D Calf press 120x8x8

M Seated calf raise 60x6

(Extreme stretch quads & calves)

31 Oct 2013: Arms VII

7 miles bike

1000 ABW

Arms B

D DB curl 9sx8x8

D EZ inc extn +15x8x8

M EZ rev curl 30x6

M CG incline bench 80x3, SS+3

R Rope curl 18.75x15,12

R Rev pushdown 50x15,12

(Extreme stretch of biceps)

30 Oct 2013: Hams & Abs III

1000 ABW

Hams A

D Band leg curl greenx8x8

M RDL 140x5

Abs A

D HLL 8x8

M Pulldown abs 43.75x6

(Extreme stretch hamstrings)

S FS/BS/PS PNF

1500: 1hr basketball

29 Oct 2013: Back VII

7 miles bike

1015 ABW

D Chins 6x6

M EZ row +60x6,6

R CG pulldown 41.25x15,15,12,12

(Extreme stretch of lats)

28 Oct 2013: Chest & Shoulders VII

7 miles bike

1015 ABW

Chest B

D Incline bench vs bands 30x8x6

M Machine bench 91x6,6+-ve

R Cable decline press 13.75sx15,12,12,10

Delts B

D Side raise 9sx8x8

M Seated Smith press 42.5x6

R DB bent lateral 8sx15,12

(Extreme stretch pecs & delts)

*8 sets FL, 4 sets QDR

26 Oct 2013: Quads & Calves II

0900 Platinum

Quads B

D Wide squat vs chains 6x3

M Hammer MTS v-squat 9x2x6

R Leg extn 70x4x15

Calves B

D Seated calf raise 40x8x8

M Leg press calf raise 140x6, 160x6

(Extreme stretch quads & calves)

25 Oct 2013: Back & Arms VI

3 miles bike

0915 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 60x2x6

R Wide pulldown 43.75x4x15

Arms A

D Incline curl 8sx8x8

D DB extn 8sx8x8

M EZ curl +30x6

M Machine CG bench 77x7

R DB curl 7sx2x15

R Bar pushdown 45x2x20

(Extreme stretch lats & biceps)

24 Oct 2013: Hams & Abs II

7 miles bike

1000 ABW

Hams B

D 45 back raise vs band 4x12

R Lying leg curl 28x15,10,10,10

Abs B

D Landmine rotations 10x8x8

M Kneeling pulldown 41.25x6

R Incline leg raise 4x15

S FS/BS/PS PNF

22 Oct 2013: Chest & Shoulders VI

2.5 miles bike

1500 Platinum

Chest A

D Bench press vs chains 40x8x6

M Incline MTS press (worked up to) 40sx2x6

R Cable crossover 4sx4x15

Delts A

D DB front raise 7.5sx8x8

M Hammer O/H press (worked up to) 70x6

R Cable rear lateral 1sx12,10

(Finished w/ extreme stretching of pecs & delts)

18 Oct 2013: Back & Arms V

7 miles bike

0900 ABW

D Chins 6x6

M EZ row +55x2x6

R CG pulldown 41.25x15,12,12,10

D DB curl 8sx8x8

D EZ inc extn +12.5x8x8

M EZ rev curl 25x5

M CG incline machine bench 70x6

R Rope curl 18.75x2x12

R Rev pushdown 405x2x15

(Extreme stretch of lats & biceps)

17 Oct 2013: Chest & Delts V

7 miles bike

1015 ABW

Chest B

D Incline machine bench vs bands 14x8x6

M Machine bench 91x2x6

R Cable decline press 11.25sx4x15

Delts B

D Side raise 8sx8x8

M Seated Smith press 40x6

R DB bent lateral 7sx2x15

(Extreme stretch pecs & delts)

04 Oct 2013: Quads & Calves IV

7 miles bike

0940 ABW

D Squat (medium) vs bands 40x6x6

M Leg press (wide) vs bands 150x2x6

R SL extn 14x12,10,10,10/side

D Standing SL calf raise 8x8/side

M Calf press 190x6

(Extreme stretch quads)

03 Oct 2013: Arms IV

7 miles bike

1030 ABW

Arms A

D Incline curl 8sx8x8

D DB extn 8sx8x8

M EZ curl +30x5

M Machine CG bench 70x8

R SA DB preacher curl 9x15,10 (right only)

R Rope pushdown 45x2x15

(Inc. extreme stretch of biceps)

02 Oct 2013: Hams & Abs IV

7 miles bike

1000 ABW

D Leg curl 28x8x8

M RDL 130x6

D HLL 8x8

M Pulldown abs 43.75x6

(Extreme stretch hamstrings)

S FS/BS/PS PNF

1500: 1hr basketball

01 Oct 2013: Back IV

7 miles bike

0945 ABW

Back A

D Deadlift vs minibands 60x6x3

M T-bar row 55x2x6

R Wide pulldown 41.25x4x15

(Extreme stretch lats)

S Super couch x2mins/side/position

30 Sep 2013: Chest & Shoulders IV

7 miles bike

0930 ABW

45s rest between all sets except for M sets (rest as required)

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 70x2x6

R Cable crossover 11.25sx4x15

Delts A

D DB front raise 8sx8x8

M Machine O/H press (worked up to) 63x6

R Cable rear lateral 3.75sx15,10

(Finished w/ extreme stretching of pecs & delts)

27 Sep 2013: Hypertrophy B III

7 miles bike

0900 ABW

D Chins 6x6

M EZ row +50x2x6

R CG pulldown 38.75x4x15

D DB curl 8sx8x8

D EZ inc extn +10x8x8

M EZ rev curl 25x5

M CG incline machine bench 63x6

R Rope curl 16.25x2x15

R Rev pushdown 40x2x15

(Extreme stretch of lats & biceps)

26 Sep 2013: Strength B III

7 miles bike

1015 ABW

A1 FL x6 sets

A2 Good morning 60x5, 70x3x5

B1 OAC 5x3/s

B2 Cubans 8sx3x12

B3 Facepull 35x15,20

S1 Super pigeon

S2 O/h lat

25 Sep 2013: Various

7 miles bike

0930 ABW 

Abs

D Landmine rotations 10x8x8

M Incline sit-up 17.5x6

R Incline leg raise 4x12

S1 Super couch 2 positions

S2 Super bully

1500: 1hr basketball

24 Sep 2013: Hypertrophy A III

7 miles bike

1100 ABW

Chest

D Incline barbell vs bands 40x8x6

M Machine press vs bands 84x2x6

R Decline DB press 20sx18,15,15,15

Delts

D Side raise 8s8x8

M Seated DB press 22.5sx6

R Rear lateral 6sx2x15

(Extreme stretch of pecs & delts)

23 Sep 2013: Strength A III

7 miles bike

1015 ABW

A1 IC @11/10 / A2 FL x6 sets

B1 Ring dip 6,6,6

B2 Ring row tuck 3x5

B3 KB swing 28sx5, 40x2x6

C1 Ring flye 3x5

C2 DB cross raise 9sx3x8

S FS/BS/PS PNF

20 Sep 2013: Hypertrophy B II

7 miles bike

0915 ABW

Back

D Deadlift vs green band 60x6x3

M T-bar row 50x2x6

R Wide pulldown 38.75x15,15,15,12

Arms

D Incline curl 8sx8x8

D DB extn 8sx8x8

M EZ curl +27.5x6

M CG bench 70x8

R SA DB preacher curl 8x2x15

R Rope pushdown 40x2x15

(Inc. extreme stretch of lats & biceps)

19 Sep 2913: Strength B II

7 miles bike

1015 ABW

A1 IC @11 / A2 FL x6 sets

B1 OAC 4x3/s

B2 RDL 110x5, 120x5, 125x5

C1 PT 8sx3x10

C2 Cubans 8sx2x10

S FS/BS/PS

1500: 1hr basketball

18 Sep 2013: Gymnastics

7 miles bike

1400 ABW

A1 QDR / A2 Straddle-L x6 sets

D HLL 8x6 (45s rest)

M Pulldown abs (work up to) 41.25x6

R Kneeling pulldown abs 28.75x4x15

1900: 1hr gymnastics

17 Sep 2013: Hypertrophy A II

I will be using a modified version of the Strong(er) diet phase training for the next 7 weeks.

7 miles bike

1120 ABW

45s rest between all sets except for M sets (rest as required)

Chest

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 63x2x6

R Cable crossover 11.25sx14,13,12,9

Delts

D DB front raise 8sx8x8

M Machine O/H press (worked up to) 56x6

R Cable rear lateral 3.75sx2x12

(Finished w/ extreme stretching of pecs & delts)

16 Sep 2013: Strength A II

7 miles bike

1000 ABW

A1 IC @11 / A2 FL x6 sets

A3 Ring dip 6,5,5

A4 Ring row tuck 3x5

B1 Ring flye 3x5

B2 DB cross raise 8sx3x10

S FS/BS/PS PNF

12 Sep 2013: Strength B I

7 miles bike

1100 ABW

A1 IC @12 / A2 FL x6 sets

B1 OAC 3x3/s

B2 RDL 100x5, 110x5, 120x5

B3 Cable o/h press 6.25sx20, 8.75sx15, 11.25x12

C1 PT 8sx2x10

C2 Cubans 8sx2x8

S Super couch

11 Sep 2013: Hypertrophy I

7 miles bike

1000 ABW

60s rest between exercises 

A1 Chin 3x10

A2 EZ up-row +10x3x10

B1 Rev DB bench 2sx3x15

B2 Facepull 30x3x15

C1 DB curl 9sx3x12

C2 Rope pushdown 45x3x12

D1 Cable side raise 3.75x20,15

D2 Cable front raise 3.75x15,12

Extreme stretching of delts, lats

10 Sep 2013: Strength A I

7 miles bike

1100 ABW

A1 IC @12 / A2 FL x6 sets

A3 Ring dip 3x5

A4 Ring row tuck 3x5

B1 Ring flye 3x5

B2 DB cross raise 7sx2x12

S FS/BS/PS PNF

09 Sep 2013

3 miles bike 

1200 Home

A1 Indian club front raise 4sx4x10

A2 Pull-up 4x5

A3 Indian club side raise 4sx4x10 

A4 Indian club bent raise 4sx4x10

B Indian club curls 4sx4x20

06 Sep 2013: Chest, Biceps, Abs IV

0830 ABW

Week 4: 40s

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 45

D EZ curl +15

E Spider curl 5's

F Pushdowns 45

G Pulldowns abs 28.75

(Included extreme stretching of pecs, biceps)

This completes the Extended Tension Training cycle.

05 Sep 2013: Legs, Lower Back IV

7 miles bike

0945 ABW

Week 4: 40s

A Leg press 160

B Leg extn 49

C RDL 80

D Leg curl 21

E 45 degree back raise 20

F Calf press 130

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)

04 Sep 2013: Conditioning

10 miles bike

1200 ABW

Rowing intervals 4x500m, recover to 120bpm

Incline treadmill ladder, 20mins @3.5mph (0.5%/30s)

03 Sep 2013: Shoulders, Traps, Abs IV

7 miles bike

0900 ABW

Week 4: 40s

A Front raise 6s

B Side raise 8s

C Bent lateral 5s

D Facepull 25

E BB shrug 70

F Reverse EZ curl +10

G Leg raise

(Included extreme stretching of shoulders, forearms)

02 Sep 2013: Back, Triceps, Calves IV

7 miles bike

1000 ABW

Week 4: 40s

A Chins 

B Wide-grip pulldowns 38.75

C Cable row 41.25

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 130

(Included extreme stretching of lats, biceps, calves)

30 Aug 2013: Chest, Biceps, Abs III

0815 ABW

Week 3: 35s

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 45

D EZ curl +15

E Spider curl 5's

F Pushdowns 45

G Pulldowns abs 28.75

(Included extreme stretching of pecs, biceps)

*Split chest/abs and biceps by approx 1hr due to time constraints

29 Aug 2013: Legs, Lower Back III

7 miles bike

1200 ABW

Week 3: 35s

A Leg press 160

B Leg extn 49

C RDL 80

D Leg curl 21

E 45 degree back raise 20

F Calf press 130

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)

28 Aug 2013: Shoulders, Traps, Abs III

7 miles bike

1000 ABW

Week 3: 35s

A Front raise 6s

B Side raise 8s

C Bent lateral 5s

D Facepull 25

E BB shrug 70

F Reverse EZ curl +10

G Leg raise

(Included extreme stretching of shoulders, forearms)

23 Aug 2013: Chest, Biceps, Abs II

7 miles bike

1000 ABW

Week 2: 30s

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 45

D EZ curl +15

E Spider curl 5's

F Pushdowns 45

G Pulldowns abs 28.75

(Included extreme stretching of pecs, biceps)

27 Aug 2013: Back, Triceps, Calves III

7 miles bike

0900 ABW

Week 3: 35s

A Chins 

B Wide-grip pulldowns 38.75

C Cable row 41.25

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 130

(Included extreme stretching of lats, biceps, calves)

22 Aug 2013: Legs, Lower Back II

7 miles bike

1000 ABW

Week 2: 30s

A Leg press 160

B Leg extn 49

C RDL 80

D Leg curl 21

E 45 degree back raise 20

F Calf press 130

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)