28 Feb 2013: Leg & abs

7 miles bike

0945 ABW
A1 RDL 100x5, 110x5, 120x5
A2 HLL 3x5
B Leg extn 39x9+5+4=18
C Calf press 90x15
S1 Calf
D 45 degree curl-up 10x2x10
S2 Thoracic extn x 2 sets

27 Feb 2013: Chest/shoulders/triceps

7 miles bike

1045 ABW
A Chest press vs minibands 14x8+4+3=15
B Pec deck 30x20
C Shoulder press 21x15+7+8=30
D Cable side raise 3.75x20/side
S1 Pec doorway
S2 Delt

1400 ABW
A CG pin press 60x8+4+4=16
B Bar pushdown 40x20
C Rev bar pushdown 30x15

25-26 February 2013: Cycling

25: 15 miles bike
26: 17 miles bike

22 Feb 2013: Biceps & forearms

4 miles bike

1400 Home
A1 DB curl 6'sx3x10
A2 DB hammer 6'sx3x10
B1 Wrist curl 8.5'sx3x10
B2 Rev wrist curl 6'sx3x10

3km walk

21 Feb 2013: Shoulders & triceps

Blood tests show inflated inflammatory markers, so I will continue with this style of training as planned even though I am thoroughly bored of it.

7 miles bike

1045 ABW
A Shoulder press 14x3x12
B1 Cable front raise 3.75'sx3x10
B2 Rev flye 1.25'sx3x15
B3 Cable side raise 1.25x3x10
C1 V-bar pushdown 18.75x15,15,12
C2 Rev 1-arm pushdown 3.75x15,12,10/side

20 Feb 2013: Legs & Abs

7 miles bike

1030 ABW
A1 BB RDL 70x3x12
A2 HLL 3x6
B1 Leg extn 35x3x10
B2 Calf press 60x3x15
B3 Bosu crunch 12x3x10
C1 45 degree curl-up 10x3x10

5mins incline treadmill walk
10mins recumbent bike

19 Feb 2013: Back

7 miles bike

1030 ABW
A1 Chin trio x8,7,6
A2 Pulldown (narrow) 41.25x8, 38.75x7, 33.75x8
A3 Cable row 41.25x8, 38.75x7, 33.75x10
A4 Facepull 13.75x10,10,10
A5 DB shrug 30'sx10,10,10
S1 Lat

X-stepper x10mins
Incline treadmill x10mins

18 Feb 2013: Chest Wk2

7 miles bike

1030 ABW
A1 Inc chest press 28x12.10,10
A2 DB bench 12.5'sx10,8,8
A3 DB flye 8'sx10,10,10
A4 Push-up x6,5,5
A5 Pec deck 30x6, 25x8,8
S1 Flye @8's

Incline treadmill x20mins

15 Feb 2013: Biceps & forearms

1015 Home
A1 BB curl 17x12,10,10
A2 Hammer curl 8'sx10,10,8
B1 Wrist curl 22x10,10,10
B2 Reverse wrist curl 17x8,8,8

3 miles bike

14 Feb 2013: Shoulders & triceps

7 miles bike

1400 ABW
(Giant set)
A1 Shoulder press 14x3x10
A2 Front raise 6'sx8, 4'sx2x8
A3 Side raise 6'sx8, 4'sx2x8
A4 Upright row 12.5x3x8

B1 Cable reverse flye 3.25x6, 1.75x2x15
B2 Bar pushdown 18.75x15,12,10
B3 Single arm rev pushdown 3.25x12,7 1.75x10 /side

13 Feb 2013: Legs

7 miles bike

1030 ABW
A1 RDL 60x3x10
A2 Leg extn 28x3x10
A3 Calf press 40x15, 50x2x15
B1 HLL 3x8
B2 Cable crunch 23.75x15, 41.25x8, 33.75x10
C1 45 degree curl-up 10x10,8,8

12 Feb 2013: Back

7 miles bike

1030 ABW
(Giant set)
A1 Chin trio x8,7,5
A2 Cable row 48.75x8,6 43.75x7
A3 Harris row 21.25x15,12,10
A4 Facepull 11.25x3x12

B BB shrug 60x3x10

11 Feb 2013: Chest

Owing to continuing joint soreness post-flu, training for the next 4wks will be very light, joint-friendly bodybuilding style training.

7 miles bike

1030 ABW
(Giant set)
A1 Chest press 35x10, 28x10,8
A2 Inc DB press 12.5'sx10,8,6
A3 Inc DB flye 7.5'sx10,10,10
A4 Pec deck flye 30x10,8,8
A5 Push-up x5,5,4

B1 Hanging knee raise 10x10
B2 Bosu crunch 10x10
B3 45 degree curl-up 10x10

15min incline treadmill walk

08 Feb 2013: Upper pull

7 miles bike

1030 ABW
A Chin trio x8,6,5
B Cable row 48.75x8, 36.75x8, 34.75x8
C Harris row 21.25x3x15
D Facepull 11.25x2x15
E BB shrug 60x3x10
F DB curl 7.5'sx3x10

07 Feb 2012: Upper push

Still suffering from swollen joints but been 3 weeks since last training - all slow tempo, very light weights to avoid joint stress. This may continue for several weeks if I end up prescribed corticosteroids.

7 miles bike

1030 ABW
A Chest press 35x3x10
B Inc flye 10'sx3x10
C Shoulder press 21x10, 14x10,8
D Side lateral 5'sx3x10
E Bar pushdown 25x15, 30x2x15