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)