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)