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)

21 Aug 2013: Conditioning

8 miles interval bike ride 

20 Aug 2013: Shoulders, Traps, Abs II

7 miles bike

0830 ABW

Week 2: 30s

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)

19 Aug 2013: Back, Triceps, Calves II

7 miles bike

0930 ABW

Week 2: 30s

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)

16 Aug 2013: Chest, Biceps, Abs I

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 30,40,45

D EZ curl +12.5,+15,+15

E Spider curl 5's

F Pushdowns 40,45,45

G Pulldowns abs 21.25,28.75,28.75

(Included extreme stretching of pecs, biceps)

15 Aug 2013: Legs & lower back

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Leg press 120,140,160

B Leg extn 35,42,49

C RDL 60,70,80

D Leg curl 21

E 45 degree back raise 10,18,19

F Calf press 110,120,120

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)

14 Aug 2013: Conditioning

7 miles bike

0900 ABW

A Row 5x300m @L7 recover to 112bpm

B Incline treadmill walk @3.6mph

13 Aug 2013: Shoulders/traps/abs

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Front raise 7s,7s,6s

B Side raise 8s

C Bent lateral 5s

D Facepull vs miniband

E BB shrug 60,70,70

F Leg raise

G Reverse EZ curl +10

(Included extreme stretching of shoulders, forearms)

12 Aug 2013: ETT Back/triceps/calves

1st day of 4 weeks' Extended Tension Training - to rest my joints and get SWOLZ.

7 miles bike

0930 ABW

Week 1: 30s (tester)

A Chins 

B Wide-grip pulldowns 33.75, 38.75, 38.75

C Cable row 38.75

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 80, 90, 110

(Included extreme stretching of lats, biceps, calves)

11 Aug 2013: Conditioning

3 miles bike

1600 Home

Tyre flip / sled drag / medball slam medley x6 rounds

09 Aug 2013: Strength B

7 miles bike

1000 ABW

A1 IC @8 / A2 FL x6 sets

B1 RDL 95x2x10

B2 HeSPU 3x5

B3 OAC 3x3/side

C1 PT-VO 8'sx2x10

C2 Cubans 9'sx2x9

C3 Pushdowns 2x20

S FS/BS/PS

08 Aug 2013: Skill

7 miles bike

1000 ABW

A1 Candlestick 3x3

A2 QDR / A3 BL / A4 Straddle sit x6 sets

S1 Super couch x2 positions x2mins/side 

S2 Band rack 

S3 Super bully

S4 Russian hang

07 Aug 2013: Gymnastics

1345 ABW

A Rowing intervals 5x300m, recovery to 112bpm

B Incline treadmill walk 20mins @3.5mph

1900: 1hr gymnastics

06 Aug 2013: Conditioning

7 miles bike

0930 ABW

A KB cardio 10ex 16x8/ex/s

B1 IC @10 / B2 Ring Planche x6 sets 

C1 HLL 3x5

C2 QDR / C3 FL x6 sets

S SS/BS/PS PNF

MWOD: double ball thoracic smash, glute smash & stretch

04 Aug 2013: Strength A

1600 Home

A1 Ring dip 3x8

A2 Row tuck 3x5

A3 Pistol 3x6 (right only)

B1 Indian club o/h raise 4'sx2x12

B2 Indian club bent lateral 4'sx2x10

B3 Indian club curl x2 sets

C Indian club wrist strengthening x3 sets

02 Aug 2013: Strength B

10 miles bike

1000 ABW

A1 IC @8 / A2 FL x6 sets

B1 RDL 90x2x10

B2 HeSPU 3,5,3 (where has my strength gone on this? Need to rest wrist soon)

B3 OAC 3x3/side

B4 MU prep

C1 PT-VO 8'sx2x10

C2 Cubans 9'sx2x8

C3 Pushdowns 2x30

S FS/BS/PS

01 Aug 2013: Skill

7 miles bike

0900 ABW

A1 Candlestick 3x3

A2 QDR / A3 BL / A4 Straddle sit x6 sets

B1 Wrist curl +12.5x2x10

B2 Rev wrist curl +2.5x2x8

B3 Shoulder blood flow

S Super couch x2 positions x2mins/side