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