24 Dec 14: Deload

3 miles bike

0820 Platinum

A1 LF shoulder press 45.5x4x10

A2 Hammer MTS pulldown 40x4x10

B1 DB lateral raise 10sx3x10

B2 Smith shrug 60x3x12

C1 Bar pushdown 21x2x25

C2 LF curl 25x2x12

22 Dec 14: Deload

0900 ABW

A1 Chest press 91x4x10

A2 Cable row 41.25x4x12

B1 High cable flye 11.25sx3x12

B2 Rev cable flye 3.75sx3x12

C1 Rope pushdown 21.25x2x20

C2 DB curl 5sx2x25

25mins wattbike

19 Dec 14: Arms 12

1300 Platinum

A EZ bar curl (1.5 reps) 15x3x8 

B DB hammer curl on preacher bench 7.5x3x12

 

C1 EZ bar preacher curl (machine) 25x2x8

C2 Reverse curl 10x2x12

 

D1 Smith close grip bench press 40x8, 50x8, 

D2 Rope pushdown (3s flex) 40x3x6

 

E Seated dip machine (flex 2s) 75x2x8

 

F DB lying extension 10sx2x10

25mins elliptical 

18 Dec 14: Legs 12

7 miles bike

0930 ABW

A Seated leg curl (rest reps) 28x10, 35x10, 42x10/28x10/25 partials

 

B Leg press 6 plates x4x8 w/90s rest

 

C Squat (explosive) 60x3x8

D Toe press on leg press 40x3xAMRAP in 60s

16 Dec 14: Back 12

2 miles bike

0740 Platinum

A Wide pulldown 63x15, 56x15,15

B T-bar row (Exigo) 20x12, 25x10, 30x8, 35x6

C DB row (stretch) 30x2x15

D DB pullover 25x12, 22.5x12, 20x12

15 Dec 14: Chest & Shoulders 12

0930 ABW

A Machine press (flex) 49x12, 63x10, 77x8, 91x6

 

B Incline barbell (CT) 70x3x10

 

C Decline smith machine press (CT) 40x2x25, 65x8

 

D DB side lateral 10sx2x25

 

E Cage press (explosive) 40x5x5

 

F DB rear delt 5sx3x35

25mins wattbike 

11 Dec 14: Arms 11

0700 Platinum

A Seated DB curl (3s negative) 12.5sx2x6/6 hammer, 10sx2x6/6

 

B Close grip chin 3xF

 

C Reverse grip curl with EZ bar (to face) 10x3x12

 

D Rope pushdown (flex) 35x3x10

 

E Reverse grip pushdown (flex)15x3x10

 

F Machine dip 75x4x10

(Supersetted bis & tris for speed)

10 Dec 14: Legs 11

7 miles bike

0900 ABW

A1 Leg extension (double sets) 28x8/8, 8/8, 8/8

A2 Lying leg curl (double sets) 28x10/10, 10/10, 10/10

 

B Smith machine squat (3s negative, double sets) 5x6/6 pyramid up; 20, 40, 45, 50, 60

C Calf press 40x10x10 (on the minute)

1500: 1hr basketball

09 Dec 14: Back 11

7 miles bike

0900 ABW

A Front pulldown (super wide, stretch) 41.25x4x15

 

B Low cable row (slight stretch, half squeeze) 48.75x12, 41.25x12,12

 

C BB row 50x12, 55x10, 60x8, 65x6

 

D Hyperextension 3xAMRAP

08 Dec 14: Chest & Shoulders 11

7 miles bike

0900 ABW

A Cable flye (flex, 10s squeeze on last rep) 11.25x3x10

 

B Incline barbell in Smith machine (CT) - 20x25, 40x15, 60x8/(20s)4/(20s)2

 

C Flat DB press (stretch & flex) 22.5sx4x8

 

D Decline DB press (stretch, no flex) 22.5sx3x10  

 

E Cable side lateral 3.75x3x20

 

F Cable rear lateral (flex) 3.75sx3x20

 

G Seated DB press (flex) 22.5sx4x8

05 Dec 14: Arms 10

3 miles bike

0945 Platinum

A1 Seated DB curl (2s negative, hard flex) 10sx3x8

A2 EZ bar preacher curl (2s negative, hard flex) 5x3x8

 

B1 EZ bar reverse curl (to halfway) 5x3x12

B2 DB hammer preacher curl 7.5x3x12 

 

C1 Machine dip 61.4x3xAMRAP (up to 40)

C2 DB extension behind the head (bottom quarter) 20x3x8

 

D1 Regular pushdown 55x4x8

D2 HLL 3x10

10 mins bike

04 Dec 14: Legs 10

3 miles bike

1410 Platinum

A Lying leg curl (1.25 reps) 70x12, 90x10,10

B Leg press (high, CT) 4x15, 5x15, 6x15/4x15/3x15

C Hammer MTS (feet low & together, bottom half reps) 4x30, 5x25, 8x8

D RDL 80x3x10

E Calf press 120x6x10 w/45s rest

F Front squat (wide) 70x3x8

10mins bike

03 Dec 14: Cardio

7 miles bike

1500: 1hr basketball

02 Dec 14: Back 10

7 miles bike

0830 ABW

A One arm cable low row (reach) 23.75x10, 28.75x10

 

B Smith machine rest pause bent over row 40x2x10, 60x2x7

 

C DB Pullover 22.5x3x15

 

D Pull-up (half reps) 2x15

 

E DB shrug 30sx2x35 w/60s rest

 

F Hyperextension 19x3xF/F

01 Dec 14: Chest & Shoulders 10

7 miles bike

0900 ABW

A Incline DB press (stretch & flex) 27.5sx10, 32.5sx10,9

 

B Flat dumbell press (stretch & flex) 25sx12, 22.5sx12, 20sx12 (last set +4 pulses)

C Cable flye (squeeze throughout) 13.75sx3x10+5 negatives

 

D Smith machine decline bench press (chest, no lockout) 40x8, 60x6, 60x6/40x10/(widen grip)30xF

 

E1 Heavy side lateral (slow negative) 15sx2x8

E2 Hang and swing 5sx50, 7.5sx50

 

F1 Cable rear delt 3.75x2x15 (flex), 1.25x35

F2 V-sit 4x10

 

G Over and back 20x2x10, 25x10

28 Nov 14: Arms 9

7 miles bike

0830 ABW

A1 Standing DB curl (3s negative) 12.5sx2x6 reg/6 hammer, 10sx2x6/6

A2 Cable curl 13.75x4x6

B1 Standing EZ bar curl 15x3x8

B2 One arm preacher curl 5x3x8

 

C Rope pushdown 30x5x15 w/30s rest

 

D Close grip (JM) bench with ez bar (3s negative)15x12, 20x10, 25x8

 

E1 Seated tricep cable extension 13.75x25, 8.75x2x25

E2 V-sit 3x10

27 Nov 14: Legs 9

7 miles bike

0750 ABW

A BB RDL 70x4x10 (no lockout)

 

B Leg press (high, CT) 6 plates x4x8

 

C Leg extension (teardrop style)  36x15, 42x15, 49xF

 

D Lying leg curl 35x4x10

E Smith squat (3s negative, pause) 20x15, 30x12, 40x12, 50x12, 50x12

26 Nov 14: Cardio

7 miles bike

1500: 1hr basketball (half court)

25 Nov 14: Back 9

7 miles bike

0920 ABW

A1 Seated cable row 48.75x2x10 (flex) 53.75x2x6 (stretch)

A2 Pull-up/Pulldown with a neutral grip 2x6 (stretch), 41.25x2x10 (flex)

                                                         

B DB row deadstop 40x3x8

 

C1 Barbell shrug w2s flex 60x15, 80x12, 100x9, 120x6

C2 Hanging lat stretch 4x30s

 

D Good morning 60x4x8

E Calf press 40x4x60s w/60s rest

24 Nov 14: Chest & Shoulders 9

7 miles bike

0915 ABW

A Incline machine press 49x12, 63x10, 70x8+25 partials

 

B Incline barbell 60x4x8 (accelerate)

 

C Flat DB press (pause at bottom, squeeze at top) 30sx10, 25sx2x10

 

D Decline Smith bench 20xrest-pause to failure, 40x same

 

E Cable side laterals 1.25x4x20 w/30s rest

 

F One arm cable bent over rear lateral w/flex 3.75x4x15/side

 

G Seated dumbell press 20sx3x6 (CT)

21 Nov 14: Arms 8

0900 ABW

A Standing DB curl (3s negative) 10sx3x6

B Preacher curl 15x12, 12.5x12,12

C EZ rev curl 10x20, 7.5x20, 5x20 (10 full, 10 half)

D BB curl 20x10 (rest 20s), 8 (rest 20s), 6 (rest 20s)

E Rope pushdown 30x2x25, 25x25, 20x25 (15 flexed, 10 pumped)

F Bench dip 25xF, 45x3xF

G Smith CGBP (2s negative) 40x4x8

15mins wattbike 

20 Nov 14: Legs 8

3 miles bike

0945 Platinum

A Lying leg curl 70x3x12 w/pause

 

B1 DB RDL 30sx5x6 (CT)

B2 Leg press 40x50, 80x40, 120x30, 160x20, 200x10 (CT)

C1 Hammer MTS (wide) Smith squat 5x30, 6x20, 7x10

C2 DB RDL 30sx3x6 - use a fairly high and wide stance and turn your toes out some for quad sweep

D1 Seated calf 20x5x10

D2 Donkey raise 5x10

18 Nov 14: Back 8

0845 ABW 

A Front pulldowns 48.75x12, 51.25x10, 53.75x8 (1s flex)- 

 

B DB deadstop 40x3x8

 

C Low cable row 48.75x3x8

 

D Supported rows EZ +40x3x12

E DB shrug 40sx3x10 w/30s rest (CT)

 

F 45 back raise 19xF/F, 10xF/F, BWxF

17 Nov 14: Chest & Shoulders 8

0900 ABW

A Machine incline press 49x8, 56x8, (stretch & flex) 63xF/F/35 partials (CT)

 

Stretch pecs for 30 seconds

B Incline DB press 25sx8, 27.5sx8, 30sx8, 32.5sx8 (stretch, no lockout)  

 

C Barbell Incline 70x4x5 (CT)

 

D Cable flye 13.75sx10 (rest 30), 11.25sx10 (rest 30), 8.75sx10 (flex 2s)

 

Stretch pecs for 45 seconds

 

E DB side lateral 5sx2x25, 12.5sx2x8

 

F Bent over DB side lateral 5sx2x35, 10sx2x10

 

G 6 ways 2sx3x10

25mins bike

14 Nov 14: Arms 7

7 miles bike

0945 ABW

A1 Standing dumbell curl alt 10sx4x8

A2 EZ curl 20x3x6, 15x6 w/3s negative

 

B One arm DB preacher curl 6x3x10 (full stretch, use bench) (30s rest)

 

C Reverse curl 10x25, (20 count), 7.5x20, (20 count), 5x15, (20 count), 5x10

 

D Bent over rope extensions 18.75x4x12

 

E Bench dip w/lean 4x8

F Smith machine close grip bench / JM press 20x8, 25x8, 30x8, 35x8

G1 HLL 4x15

G2 Kneeling cable crunch 28.75x4x15

13 Nov 14: Legs 7

7 miles bike

1030 ABW

A1 Leg extension 28x12, 35x12 (1s flex), 42x9 (2s flex), 49x6 (3s flex)

A2 Leg curl 28x12, 35x12, 42x9, 49x6

 

B Leg press (CT) 130x20, 150x15+5, 160x10+10, 180x5+15

C1 Barbell stiff leg deadlift 60x4x12 (flex)

C2 Calf press 80x15, 100x15, 120x15, 100x15, 80x15 (2s stretch)

11 Nov 14: Back 7

25 mins bike

1000 ABW

A T-bar row 40x8, 45x8, 50x8

 

B Dumbbell Row 40x4x8 (stretch)

 

C1 BB shrug 80x4x10

C2 DB pullover 22.5x4x10 

 

D Rack pull 100x3, 130x3

 

E Calf press 80x15,15,15, 70x15

06 Nov 14: Upper

1225 Shrivenham

A Inc Smith press 70x9+4+3=16RP

S1 Pec stretch

B Military press 40x12+4+3=20RP

C Seated lateral raise 30lbsx20

S2 Delt stretch

D Bar pushdown 20x15+6+5=26RP

E Pull-up 6+3+2=11RP

F CSR 60x9+4+4=16RP

S3 Lat stretch

04 Nov 14: Lower

1230 Shrivenham

A BB curl 30x7+3+2=12RP

B Dante curl 3.75x10/side

C Calf press 100x11 (DC-style)

D GHR 8+3+2=13RP

E Leg press 150x6, 110x10

03 Nov 14: Upper

A one-week hiatus from MD for time reasons. This week will be DC-style training.

1225 Shrivenham

A Inc Smith press 70x7+3+3=13RP

B Seated Smith press 30x10+5+5=20RP

C Seated lateral raise 25lbsx20

D Bar pushdown 20x12+6+5=23RP

E Chin 6+3+2=11RP

F CSR 60x8+4+4=16RP

10 Nov 14: Chest & Shoulders 7

1020 ABW

A Incline dumbell press 35sx12, 30sx10, 35sx8,8 (stretch emphasis) 

 

B Flat dumbell press (stretch & flex) 30sx4x9

C Decline in smith machine 40x12, 60x9, 70x6

 

D Machine flye (cable) (1-arm) 11.25x4x8 (2s flex)

 

E Heavy partial side laterals 17.5sx4x25 

 

F Rear delt dumbell raises (hang & swing) 15sx30,30, 12.5sx30 w/20 second rest

 

G Smith machine seated military press 35x3x8 (top of head, 3s negative, CT)

Later:

A1 Rev crunch 4x15

A2 Rollout 4x15

31 Oct 14: Arms 6

7 miles bike

0945 ABW

A1 Rope pushdown 16.25x4x12

A2 Seated alt sup curl 7sx4x8

A3 Cable kickback 3.75x4x8

A4 EZ rev curl (3s negative) 10x4x8

B1 Dip 10x6, 15x6, 20x6

B2 EZ curl (3s negative) 20x3x6

B3 Lying EZ extn 10x3x8

B4 DB hammer curl 17.5sx3x7

C1 Calf press (3s stretch) 120x3x10, 80x20

C2 Seated calf (Smith) 70x15/12/20 partials

C3 Kneeling cable crunch 26.25x4x15

29 Oct 14: Legs 6

1815 Quy

A1 Leg curl (Precor seated) 6x15, 7x12, 8x8/15 partials from bottom 

A2 Leg extn (Precor) 7x15, 8x12, 10x8/15

B Squat (3s negative) 80x8, 85x8,8,8 (*some left adductor pain)

C1 Hack squat (BB) 60x8, 65x8, 70x8 (stretch quads between sets)

C2 TTB 4x10

D DB RDL (no lockout) 30sx3x12

28 Oct 14: Chest & Shoulders 6

7 miles bike

0900 ABW

A LF inc press 56x12, 70x10, 77x8,8/8 (no lockout)

B Smith inc press 40x10, 50x8, 55x7, 60x6, 65x5 (CT)

C Bench press 60x4x5/4/3 cluster sets (2s pause)

D1 Cable flye 13.75sx3x8 (squeeze & stretch)

E Cable side lateral 3.75sx3x10, 6.25sx50 partials

F Seated machine press 35x3x8 (lean & squeeze)

D2 Cable rev flye (high) 3.75sx3x25

27 Oct 14: Back 6

3 miles bike

0810 Platinum

A Smith bent row 50x4x8

B Meadows row 20x8, 22.5x8, 25x8, 27.5x8 (pyramid up)

(2x30s lat stretch)

C Lat pull down underhand grip (Hammer MTS) 40sx3x10 (CT)

D DB pullover 20x3x10

E Hyperextension 10x3x10/10

24 Oct 14: Arms 5

0945 ABW

A1 Rope extn 45x12, 40x12, 35x12, 30x12 (hard flex)

A2 Spider curl 7.5sx4x8 (3s negative)

B1 Dip between benches 20x10, 40x10,10,10

B2 BB curl 30x4x6 (hard flex)

B3 Inc sit-up 4x15

C1 French press 20x8,8 22.5x8,8 (no lockout)

C2 Preacher curl 10x8, 15x8,8,8 (3s negative)

 

D1 EZ rev curl 10x2x12

D2 HLL 4x15

E Seated calf raise (Smith) 30x15, 40x15, 60x15, 70x15, 40x2x10 (light w/stretch)

F Standing calf BWx2x50

23 Oct 14: Legs 5

0900 ABW

A Leg curl 21x3x12 (w/squeeze), 10/8/8 (drop set w/3s negative)

B Leg press 160x15,15,12/10/8/F (all reps 3s negative except last drop)

C Smith squat 20x15, 40x12, 50x10, 60x8 (halfway up only)

D1 Leg extn 282x8 (2s squeeze)

D2 Lunge 20x2x6/side

E 45 back raise 10x15, 10x15/10 (w/squeeze)

22 Oct 14: Cardio

7 miles bike

1500: 1hr basketball

21 Oct 14: Chest & Shoulders 5

0900 ABW

A Inc DB press 20x8, 25x8, 30x8, 35x8 (squeeze all reps)

B Decline Smith press 30x25, 50x20, 60x12,triple drop (widen grip on final set)

C Bench press 65x4x5 w/2s pause

D Cable cross 16.25sx4x6 (stretch emphasis)

E Seated Smith press (to top of head, no lockout) 30x15, 40x12, 50x9 (60s rest)

F Seated DB press 15sx3x10

G DB bent lateral 9sx2x30/20/10 (30s rest between)

20 Oct 14: Back 5

3 miles bike

1000 Platinum

A Smith row 40x8, 50x8, 60x2x7, 70x2x6 (last 4 sets w/pause)

B Low cable row (Hammer MTS) 30sx10, 35sx8, 40sx6

C Chin-up 2 sets narrow, 2 sets medium-wide, 2 sets wide (all to F)

D DB pullover 20x2x10

17 Oct 14: Arms 4

7 miles bike

1000 ABW

A1 Bench dip 10x4x20

A2 L-extn 7.5x4x7/side

B CGBP 50x3x8 (3s negative)

C Rope pushdowns 50x3x8 (hard flex)

D EZ curl +15x12, +17.5x10,8 (2s negative, hard flex)

E DB curl/hammer curl 6sx3x8/8 (3s negative on curls)

F Preacher +10x6, +15x6, +20x6,6 (mid- and top-end only, hard flex)

G HLL 4x15

H Kneeling cable crunch 28.75x4x15

16 Oct 14: Legs 4

3 miles bike

0900 Platinum

A Leg curl 90x3x10, (w/pause & squeeze), 90x6/70x6/50x6/30x15 (3s descent on drop set)

B Squat 60x5, 80x5, 100x5, 110x5, 100x5 (slight groin pain)

C BB walking lunge 10sx3x12/side

D DB stiff leg DL 30sx3x12 (CT)

E Calf raise (Hammer MTS) 13x6x10+5 partials

F Seated calf raise 20x3x25

15 Oct 14: Cardio

1500: 1hr basketball

14 Oct 14: Chest & Shoulders 4

0900 ABW

A1 Cable cross to middle 8.75sx4x12

A2 Modified DB flye (CT) 12.5sx4x7

B Inc BB bench 60x4x6 (3s descent)

C BB bench 60x5, 62.5x5, 65x5, 67.5x5 (2s pause on chest)

D Side lateral 12.5sx3x8 w/10s rest

E Machine press 28x3x10 w/2s flex/10 half-reps

F Rear delts (1-arm, high pulley) 10x2x40 w/1s flex

13 Oct 14: Back 4

0900 ABW

A Single-arm cable row 23.75x12, 28.75x10, 31.25x8

B Rack pull work up in 6s until max of 140x3

C Lat pull down 48.75x3x10

D Cable row o/h 43.75x3x12

E DB shrug 40sx10, 45s rest, F (3s squeeze), 30s rest, F (no squeeze)

F 45 raise 10x2x15 (drop weight) /10

10 Oct 14: Legs 3

4 miles bike

1230 Platinum

A Leg curl 70x3x15 (feet together)

B Leg extn 50x20 (2s squeeze),70x12 (3s),110x6 (5s) (90s rest) (stay in seat)

C Squat 60x10, 80x10, 90x10

D Leg press 80x30, 120x20, 160x15 (feet close, CT)

E Standing calf raise (Hammer MTS) 13x8x8 w/60s rest

09 Oct 14: Arms 3

1800 Menzies, Cambridge

A1 Rope pushdowns 3x12

A2 Bent over rope pushdowns 3x10

A3 Bench dip w/sit-back 3xF

B Skullcrusher 3x10

C1 EZ curl 3x8

C2 DB curl 3x8

C3 Rev EZ curl 3x8

D1 Captain's chair leg raise 4x15

D2 Swiss ball sit-up 4x15

08 Oct 14: Cardio

1900 Menzies, Cambridge

10mins elliptical 

20mins Arc

06 Oct 14: Chest & Shoulders 3

1930 Menzies, Cambridge

A Precor flye 10x12, 11x12, 13x12

B Inc BB bench 70x3x8 (CT)

C Flat DB bench (slight incline) 25sx3x8 (1s squeeze)

D Flat BB bench 50x3x6 (2s rest on chest)

E DB side lateral 10sx12,10,8/4/2

F Precor rev flye 2x30, 2+1.25x30, 2+2.5x30

G DB front raise 5sx3x12

05 Oct 14: Back 3

1000 Platinum

A Smith bent row 40x15, 60x12, 70x14(w/8rm) (1s squeeze)

B One arm cable row 8x3x8 (stretch & squeeze)

C (Smith) Rack pulls 10 cluster reps w/10s pause (4-6RM) @100

D DB pullovers 20x12, 22.5x12,12

E Partial chins 3x15 (first third) (emphasise stretch)

03 Oct 14: Arms 2

4 miles bike

0930 Platinum

A1 Rope pushdowns 6x15,15, 5x15 (1s squeeze)

A2 Pronated dumbbell kickbacks 10sx3x6

A3 Dips between benches 3xF (flex and sit back)

 

B Incline triceps extensions with dumbells 7.5sx4x10

 

C EZ bar curls +20x10,10,8/4/2 (1min rest)

 

D EZ bar preacher curls (LF machine) 20x10,10/8/4/2

 

E Hammer curls 10sx10,10,8/4/2

F Standing calve raises 13x3x10, 10x20 (3s stretch)

 

G Seated calve raise 60x15/40x10/20x20

H1 Captain's chair leg raise 4x15

H2 Incline sit-up 4x15

02 Oct 14: Legs 2

3 miles bike

1545 Platinum

A Seated Leg Curls 14 reps. Rest 1 minute. Go up a plate and do 12 reps. Rest a minute and go up a plate and do 10 reps. Now, go back to a weight that is 1 or 2 plates lighter than what you started with and do 35 reps. 4 total sets. 90x14,12,10 (couldn't manage heavier!) 50x35

 

B Leg extension 90x2x10 (2s squeeze)

 

C Leg Press 5 plates x 3x16 (CT)

 

D Hack Squats (Hammer MTS) 9x2x8

 

E Dumbbell Stiff leg deadlifts 30sx10, 35sx10 (no lockout) 

01 Oct 14: Cardio

7 miles bike

1500: 1hr basketball

30 Sep 14: Chest & Shoulders 2

0800 ABW

A Flat dumbbell presses (1s stretch, 1s squeeze) 20sx15, 22.5sx13, 25sx10, 27.5sx6

 

B Decline dumbell press (1s stretch, 1s squeeze) 22.5sx10,10,8,8

 

C Incline dumbbell press (1s stretch) 20sx3x10

 

D Cable crossovers 8.75sx20

 

E Heavy side laterals 10sx5x8 (w/30s rest) 

 

F Bent over rear laterals (cable) 1.25sx5x25

29 Sep 14: Back 2

7 miles bike

0800 ABW

A Dead stop rows (3x12) 35x12, 37.5x12,12

B Cable row (3x10, 2s squeeze) 36.25x10, 38.75x10,10

C Smith row (3x12) 20x12, 25x12,12

D DB pullover 15x2x15

E BB shrug 60x2x25

F 45 raise 18xF/BWxF

24 Sep 14: Cardio

7 miles bike

1500: 1hr basketball (full-court)

26 Sep 14: Arms 1

7 miles bike

1030 ABW

A EZ bar curl +15x5x10 w/10s rest

B Hammer curls 7.5sx5x10 w/10s rest

C EZ Bar Preacher curl +10x2x10

Rope pushdowns - 2 sets of 12 to warm up - then this tri-set 3 times:

D1 Rope pushdown 40x15

D2 Dip between benches 20x10

D3 Pronated kickback 5sx6

(No rest triset, 3 rounds)

E1 Skullcrusher EZ+10x10

E2 Seated overhead dumbell extension 12.5x8

(No rest superset, 2 rounds)

F1 Toe press 130x3x60s

F2 Leg raise x4x15

F3 Kneeling cable crunch 26.25x4x15

25 Sep 14: Legs 1

3 miles bike

1530 Platinum

A Leg curl 70x12, 90x10, 110x8, 70x10/10/10/25 partials

B BB RDL 60x3x10

C Leg press work up to 3x10 w/3s descent 4 plates x10, 5 plates x10, 6 plates x10

D Hack squat (Hammer MTS) 8x2x8

E Leg extn 110x12 w/3s squeeze

23 Sep 14: Chest & Shoulders 1

3 miles bike

1145 Platinum

A DB twist press 17.5sx3x10

B BB incline pyramid up in sets of 8 (4 sets) Hammer MTS incline 30x8,8, 35x8,8

C Stretch push-ups 3x20

D DB bent laterals 5sx20, 7.5sx20,20

E BB front raise EZ bar x3x12

F Side lateral partials 15sx30, 12.5sx30,30

22 Sep 14: Back 1

7 miles bike

1130 ABW

A Meadows row 20x3x10 

B Cable row 36.25x12, 38.75x10,10

C DB pullover 17.5x3x12

D Narrow grip chin x6,6

E DB shrug 30sx12 (3s squeeze)

F 45 degree raise 17xF, immediately BWxF

10 Sep 14: BoF 5.2

1820 Hotel

Prep/mobility (5:00)

Cardio 1: split jack x10 / burpee x5 (5 rounds, no rest)

Cardio strength: 10-1 wideout drop / judo push-up (no rest)

Cardio 2: Sprint 30s / walk 30s x7

Stretch cycle

09 Sep 14: BoF 5.1

Some 0730 home, some 2000 hotel

Prep/mobility (5:00)

Cardio: jumping jack x10 / squat thrust x5 / mountain climber x10 (5 rounds, no rest)

Strength (8RM):

A Bent row

B Push press

C Front squat

D Single-leg plank x30s/side

6 rounds, 30s rest between exercises

Cardio strength:

Squat thrust - renegade row - clean - press x2x15 w/60s rest

Stretch cycle

07 Sep 14: BoF 4.4

7 miles bike

1000 ABW

Prep/mobility (4:30)

Cardio 1: split jack x23 / squat thrust x13 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-13 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x6 (2%, 7ish mph)

Stretching routine

06 Sep 14: BoF 4.3

3 miles bike

1300 Home

Prep/mobility (4:30)

Cardio: jumping jack x16 / mountain climber x16 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 15s rest between exercises)

Cardio Strength

Combo #2 5sx5x20 w/60s rest

Stretching cycle

05 Sep 14: BoF 4.2

3 miles bike

1730 Home

Prep/mob (4:30)

Cardio 1:

Split jack x13 / squat thrust 87 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

13-1 no rest

Cardio 2:

Sprint 30s, walk 30s x6 rounds

Stretch cycle

04 Sep 14: BoF 4.1

3 miles bike

1730 Shrivenham

Prep/mobility (4:30)

Cardio: Jumping jacks x16 / mountain climbers x16 (5 rounds, no rest)

Strength:

1-arm row @ 55lbs DB

1-arm press @45lbs DB

Split squat @2x55lbs DBs

Plank x30s

6 rounds, 15s rest between exercises

Cardio Strength:

Combo 1: (KBs) 8sx5x25, 1 min rest

Stretching cycle 

02 Sep 14: BoF 3.4

1310 Shrivenham

Prep/mobility

Cardio 1: split jack x22 / squat thrust x12 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-12 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x5 (2%, 11ish kph)

Stretching routine

01 Sep 14: BoF 3.3

1300 Shrivenham

Prep/mobility (4:00)

Cardio: jumping jack x14 / mountain climber x14 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @25lbs

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 20s rest between exercises)

Cardio Strength

Combo #2 10lbsx4x20 w/60s rest

Stretching cycle

31 Aug 14: BoF 3.2

1240 Home

Prep/mob (4:00)

Cardio 1:

Split jack x12 / squat thrust x7 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

12-1 no rest

Cardio 2:

Sprint 30s, walk 30s x5 rounds

Stretch cycle

28 Aug 14: BoF 3.1

0745 Quy

Prep/mobility (4:00)

Cardio: Jumping jacks x14 / mountain climbers x14 (5 rounds, no rest)

Strength:

1-arm row @ 25kg DB

1-arm press @20kg DB

Split squat @2x25kg DBs

Plank x30s

6 rounds, 20s rest between exercises

Cardio Strength:

Combo 1: 7.5sx4x25, 1 min rest

Stretching cycle 

27 Aug 14: BoF 2.4

1920 Quy

Prep/mobility

Cardio 1: split jack x21 / squat thrust x11 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-11 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x4 (2%, 7ish mph)

Stretching routine

26 Aug 14: BoF 2.3

0945 ABW

Prep/mobility

Cardio: jumping jack x12 / mountain climber x12 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 25s rest between exercises)

Cardio Strength

Combo #2 5sx3x20 w/60s rest

Stretching cycle

24 Aug 14: BoF 2.2

3 miles bike

1445 ABW

Prep/mob

Cardio 1:

Split jack x11 / squat thrust x6 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

11-1 no rest

Cardio 3:

Sprint 30s, walk 30s x4 rounds

Stretch cycle

22 Aug 14: BoF 2.1

7 miles bike

0920 ABW

Prep/mobility (3:30)

Cardio: Jumping jacks x12 / mountain climbers x12 (5 rounds, no rest)

Strength:

1-arm row @ 25kg DB

1-arm press @20kg DB

Split squat @2x25kg DBs

Plank x30s

6 rounds, 25s rest between exercises

Cardio Strength:

Combo 1: 20 (BB) x3x25, 1 min rest

1400: 1hr 2v2 basketball

21 Aug 14: BoF 1.4

7 miles bike

1030 ABW

Prep/mobility

Cardio 1: split jack x20 / squat thrust x10 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-10 reverse ladder (no rest) (3:02)

Cardio 2: Treadmill run 45s on / 15s off x3 (2%, 7ish mph)

Stretching routine

19 Aug 14: BoF 1.3

7 miles bike

1015 ABW

Prep/mobility

Cardio: jumping jack x10 / mountain climber x10 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 30s rest between exercises)

Cardio Strength

Combo #2 5sx2x20 w/60s rest

Stretching cycle

18 Aug 14: BoF 1.2

7 miles bike

0945 ABW

Prep/mob

Cardio 1:

Split jack x10 / squat thrust x5 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

10-1 no rest (3m 42)

Cardio 3:

Sprint 30s, walk 30s x3 rounds (elliptical as treadmills out of order)

Stretch cycle

17 Aug 14: BoF 1.1

Implementing 4 weeks of Chad Waterbury's Body of FIRE routine for fat loss. Combined with cinnamon/benzoate-free diet as per doctor prescription.

3 miles bike

1345 Home

A1 Jumping jacks

A2 Mountain climbers

10 reps, 5 rounds no rest

B1 1-arm row @ 24kg KB

B2 1-arm press @20kg KB

B3 Split squat @2x24kg KBs

B4 Plank x30s

6 rounds, 30s rest between exercises

C DB clean & press 10sx2x20, 1 min rest

S Hip-calf-chest-thoracic 

06 Aug 14: Interim III: Upper Vertical

0915 ABW

A1 Machine press 42x5x10

A2 Pull-up medley 5x8

B1 Side lateral 10sx5x10

B2 D-pulldown 36.25x15,15,10,10,10

C1 Bar pushdown 45x3x12

C2 BB curl 15x3x15

05 Aug 14: Interim II: Lower

1420 ABW

A Leg press 180x10x10 in 10mins

B1 45 raise 10x3x15

B2 Rev crunch 3x12

04 Aug 14: Interim I: Upper Horizontal

7 miles bike

0945 ABW

A1 Chest press 70x5x10

A2 Smith bent row 50x10,10, 40x10,10,10

B1 Cable decline press 13.75sx5x15

B2 Face pull 21.25x5x10

C1 Rev grip pushdown 30x3x12

C2 DB curl 7.5sx3x15

(As little rest as possible between sets, nothing to failure)

20 Jul 14: Wk15 Arms

3 miles bike

1015 Platinum

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 9xF, 9/7xF, 9/7/5xF

A2 Pinwheel curl 12.5sxF, 12.5s/10sxF, 12.5s/10s/7.5sxF

B1 Machine dip 68.2xF, 68.2/54.5xF, 68.2/54.5/40.9xF (+ negatives)

B2 LF curl 20/15xF 20/15/10xF (+ pulses)

16 Jul 14: Wk15 Legs

2 miles bike

0850 Platinum

A1 Leg curl 110/90xF, 110/90/70xF

A2 Leg extn 130/110xF, 130/110/90xF (1s squeeze)

B Hammer MTS V-squat 8x10, 9/7xF, 9/7/5xF (+iso hold + pulses) (CT)

C Standing calf raise 10x 1 set RP to F

15 Jul 14: Cardio

7 miles bike

1020 ABW

45mins recumbent bike

*Had to postpone scheduled lift due to wrist pain from cortisone injection.

18 Jul 14: Wk15 Chest & Shoulders

7 miles bike

0915 ABW

Chest 8-10 / Shoulders 4-6

A DB twist press 22.5sx10,10,10 (+partials and static holds) (1s squeeze)

B Inc machine press 49xF, 49/42xF, 49/42/35xF (+partials and static holds) (CT)

C Decline Smith press 40x 1 set RP, 40/30/20xF (CT)

D Ultra-wide BB press 30/20xF, 30/20xF+negatives 

E Rear delt destroyer 10s/5s/2.5sx60/30/10

14 Jul 14: Wk15 Back

7 miles bike

0815 ABW

8-10 sets

A Meadows row 20x 2 sets of F+partials to F (1s squeeze all reps)

B Chin trio x each set to F, 5 breaths, F

C DB shrug 40sx 1 set RP to F (3s squeeze all reps)

D Deadlift 120x5, 140x3

E 45 back raise x25

10 Jul 14: Wk14 Arms

0915 Shrivenham

Triceps 6-8 sets / Biceps 4-6 sets

A1 Rope pushdown 20/15/10 x 3 sets to F

A2 Rope hammer curl 15/10/7.5x 3 sets to F

B1 Dip 10x 3 sets RP

B2 DB curl 20lbsx 2 sets RP 1s squeeze, 3s negative)

09 Jul 14: Wk14 Legs

0830 Shrivenham

8-10 sets 

A1 Leg curl 10/8/6 xF +15 partials

A2 Leg extn 12/10/8xF +15 partials +5 ngves/leg (1s squeeze all reps)

B Leg press 150/120/100x 3 sets to F (+ iso hold) (3s negative all reps) (CT)

C GHR 1 set RP to F

D Calf press 100xF (slow & controlled)

07 Jul 14: Wk14 Chest & Shoulders

1300 Shrivenham

Chest 8-10 / Shoulders 4-6

A Cable crossover 7.5sx15, 10sx10,10 (last 2 sets +5 squeezes +5 partials)

B Inc BB press 60/50/40xF (3 sets)

C Pec minor dip 30x8,8

D High cable rear delt 4/3.75/2.5xF (2 sets)

E 6 ways 10lbsx2 sets RP to F

06 Jul 14: Wk14 Back

3 miles bike

1500 Platinum

8-10 sets

A Hammer MTS row 35sx10+5 partials, 40sx8+5, 45sx6+5

B Lat stretcher 49x 3 sets RP to F

C Smith shrug 80/40x10/10 (3s squeeze)

D Smith rack pull (below knees) 100x8+4+3=15RP

04 Jul 14: Wk13 Arms

7 miles bike

1135 ABW

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 50x15, 50/40xF, 50/40/30xF (+5 partials)

A2 DB hammer curl 12.5sx15, 12.5/10/7.5sxF (+ 12.5x5 negatives)

B1 Smith CG foam press 3xRP sets to F, 60,50,40

B2 BB curl 21s 20x 2 sets

C V-sit 2x12

03 Jul 14: Wk13 Legs

Weight: no change

7 miles bike

0915 ABW

8-10 sets

A1 Leg curl 35/28xF +21x30 partials (with stretch pause all reps) +60s ham stretch

A2 Leg extn 35/28/21xF +30 partials (1s squeeze)

B1 Smith hack 70/40/20xF (last set duck feet, 1.25 reps)

B2 RDL 80xF - 10 breaths - 80xF - 10 breaths - 60xF

*Legs fatigued from basketball. Feeling my lower back so was careful.

01 Jul 14: Cardio

Weight: 79.8kg/176lbs/12'8

4 miles bike

KB swing 24x25,25,50 (throughout afternoon)

Meals

1300: Baguette with pâté, lamb shish wrap

2030: 3 chicken thighs, farro, vegetables, pesto, creme fraïche 

2115: Rice pudding

02 Jul 14: Wk13 Chest & Shoulders

Weight: No change

7 miles bike

1000 ABW

Chest 8-10 / Shoulders 4-6

A DB twist press 20sx15, 22.5sx10,10,10

B Smith inc press vs mini bands 40/30/20/remove bands/widen grip xF (CT)

C Run-the-rack side raise 12.5/10/7.5/5/2.5 xF (+ iso) (CT)

D Cable rear delt 1-arm 6.75/3.25/1.25xF (+ pulses) (CT)

1500: 1hr basketball

30 Jun 14: Wk13 Back

Weight: 80.5kg/177lbs/12'9"

7 miles bike

0920 ABW

8-10 sets

A Meadows row 30x8,8,8 (1s squeeze all reps)

B Smith DY row 60x8+4+3=15RP

C1 Pullup 3xF (last set partials)

C2 Neutral pulldown 36.25x15, 48.75x7, (last set partials)

D DB shrug 40sx8 (3s squeeze)

E 45 degree raise 19/10/BWxF

Meals

0845: PWO 2 scoops whey

1300: Lamb shish and rice 

1930: Quiche Lorraine, salad, 2 baklava

27 Jun 14: Wk12 Arms

Weight: 79.0kg/174lbs/12'6"

1025 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 V-Bar pushdown 8x20,15,15,15,15

A2 DB pinwheel curl 12.5x10,10,10,10,10

B1 Machine dip 68.2x10,10, 68.2/61.4/54.5xF

B2 LF preacher curl 15x20, 20x12

B3 1-arm LF preacher curl 15/10/5xF

C1 O/h cable extn 6x15,15,12

C2 DB curl 7.5sx10,8 (3s descent, 1s squeeze)

D Pulldown vacuum 70x10,10

Meals

1000: Croissant

1130: PWO 2 scoops whey

1345: 4 beef shish kebabs, half an Eat Natural bar

1830: Venison burger, fries

26 Jun 14: Wk12 Legs

Weight: 79.7kg/175lbs/12'7

0940 ABW

16-20 sets

A1 Leg curl 21x20, 28x15, 35x10, 42x8, 49x6

A2 Leg extn 21x20, 28x15, 35x12, 42x12, 49x8

B Leg press vs bands (3s descent) 180x10,10,10,10

C Walking lunge 22.5sx30 steps

D1 Band tibia flex vs mini x2x20

D2 Calf press 40x2x15

E 45 degree raise x20

2120 Home: KB swing 24x3x25

Meals

1045: PWO 2 scoops whey, dates

1300: Chicken breast w/pumpkin & sesame sauce, 2 Brazil nuts

1700: Small bowl crisps

1845: 2 chicken thighs, potatoes, onion, 2 pieces chocolate, 1 glass red wine

2200: Greek yoghurt, dates, almonds, pistachios

25 Jun 14: Cardio

Weight: 80kg/176lbs/12'8"

7 miles bike

1500 ABW: 30mins incline treadmill 

Meals

1230: Chicken breast w/pumpkin & sesame sauce

1730: Chicken breast taco

1900: Greek yoghurt w/dates and almonds

2030: Puglian bread w/Asturian bean stew, 2 pieces chocolate

24 Jun 14: Wk12 Chest & Shoulders

Weight: 80.3kg/177lbs/12'9

7 miles bike

1015 ABW

Chest 13-16

A DB squeeze flye 12.5sx15, 15sx12,12,12

B BB incline press 60x10,12,12,12 (CT)

C Machine press vs bands 14x8+5+4=17RP

D Pec minor dip 30x10,10

Shoulders 9-12

D Ultra-wide BB press 20x15, 30x12,12,10 (CT)

E Cable rear delt 1.25sx35,35,35,35

F Side raise cable 6.25/3.75/1.25xF (+ iso hold)

Meals

1000: PWO 2 scoops whey

1300: Steak haché wrap

1730: Greek yoghurt, dates, flaked almonds

2045: Sausage, wedges, tomatoes, artichokes, 2 pieces chocolate

23 Jun 14: Wk12 Back

Weight: 80.5kg/177lbs/12'9"

3 miles bike

1120 Platinum

16-20 sets

A Hammer MTS row 30sx15, 35sx12, 40sx10, 45sx8, 50sx6

B Dead-stop row 50x6+3+2=11RP

C Lat stretcher 35x20, 42x15, 49x12, 56x10

D Partial pulldown 91x5, 84x6, 77x7

E Good morning (strict, low back emphasis) 40x2x15

20 Jun 14: Wk11 Arms

Weight: 80.8kg/178lbs/12'10"

1230 Shrivenham

Triceps 12-16 sets / Biceps 9-12 sets

A1 Bar pushdown 12.5x30, 15x25, 17.5x15, 20x15, 22.5x11

A2 Rope hammer curl 12.5x20,15,12,12,12

B1 KB CG push-up x15,15,12,12+10+6=28RP

B2 Cable conc curl 5x15,12, 5/3.75/2.5xF (drop)

C1 1-arm cable rev extn 5x20, 5/3.75/2.5/1.25xF

C2 BB curl 20x10,8 (1s squeeze, 3s descent)

D Pulldown vacuum 60x12, 70x10

Meals

1330: Subway steak & cheese double meat flatbread, Doritos 

1600: Bread & cheese

2000: Steak & pasta, dark chocolate

Restoration: 

Foam roll IT, quad

Large ball calf, QL

19 Jun 14: Wk11 Legs

Weight: 80.4kg/177lbs/12'9"

3 miles bike

1000 Platinum

16-20 sets

A1 Leg curl 70x15, 90x12, 110x8, 130x6 (pause at stretch)

A2 Leg extn 70x15, 90x10, 110x8,8 (1s squeeze)

B1 Hammer MTS squat 6x10, 8x10, 9/7/5xF (last strip duck feet) (CT)

B2 RDL 60x12, 70x12, 80x +5 partials +5 squeezes (stretch emphasis)

I now feel very, very nauseous...

12 Jun 14: Wk11 Chest & Shoulders

Weight: 80.2kg/176lbs/12'8

7 miles bike

0930 ABW

Chest 13-16

A DB twist press 20sx12,12, 22.5sx10,10

B Smith inc press 20x25, 30x20, 40x18, 50/40/30/20xF (+ ultra-wide) (CT)

C Inc machine press 56x7+4+3=14RP (+5 partials) (CT)

Shoulders 9-12

D Run-the-rack side raise xF (5 sets + iso)

E Cable rear delt 1-arm 10x20,15,15,15/side

F Cable Up-row 13.75x20,15

Meals

0730: Avocado smoothie

1030: PWO 2 scoops whey, 30g dates

1300: Chicken breast wrap w/mayo

2200: Pork osso buco w/tortillas

11 Jun 14: Wk11 Back

Weight: 79.5kg/175lbs/12'7"

3 miles bike

1240 Platinum

16-20 sets

A Meadows row 30x8,8,8,8

B T-bar DY row 40x12, 50x8, 60x6+3+2=11RP

C Hammer MTS pulldown 1-arm 30sx15, 35sx12, 40sx10, 45sx8

D Meadows DB pullover 17.5x12,12,10

E Smith rack pull (below knee) 80x10, 120x6

Meals

0900: Bacon sandwich, Nutella on bread, biscuit

1430: Burger wrap

1600: Whole bag M&Ms!

2030: 3 chicken thighs, potatoes

10 Jun 14: Rest Day

No weigh-in

No training 

Meals

0745: 2 eggs, 2 sausages, 2 bacon

1230: Buffet lunch (sandwiches, crisps, nibbles)

1930: BK bacon double cheese (TTB), half the Satisfries

09 Jun 14: Wk10 Legs (AM) & Arms (PM)

Weight: 79.8kg/176lbs/12'8"

0900 ABW

16-20 sets

A1 Leg curl 28x12, 35x10, 42x8, 49x6, 35/21/14x12,8,8 +20 partials

A2 Leg extn 28x12, 35x10, 42x8, 49x8

B1 Leg press vs bands (CT) 130x10, 170x10, 190x10

B2 RDL 60x10, 80x10, 90x10

C1 Band tibia flex vs mini x2x15

C2 Front squat 40x2x15 (CT)

1930 Menzies Hotel

A1 Bar pushdown 6x12, 5x15,15,15,15

A2 Hammer curl 12.5sx15,12,12,12,12

B1 CG machine press 15x10,10, 15/12/9xF

B2 DB 1-arm preacher 10x15,12, 10/7.5/5xF

C1 1-arm rope extn 1x20,15+5 forced

C2 DB curl 10sx8,7+2 forced (1s squeeze, 3s descent)

Meals

0730: Small piece chocolate cake

1000: PWO 2 scoops whey, banana

1300: Skirt steak & tomato sauce

1600: Beef jerky

2100: Salmon roulade, t-bone & chips