31 Jan 2014: Recovery 5

0900 ABW

A1 Chin medley 8,8,8

A2 KB press 20sx12,10,10

B1 CG pulldown 41.25x12,12,12

B2 EZ up-row 20x8,8,8

C1 Rev pushdown 21.25x12,12,12

C2 Bench dip 3xAMRAP

60s rest between rounds

15mins elliptical

30 Jan 2013: Recovery 4

7 miles bike

0915 ABW

A1 Inc machine press 56x12,12,12

A2 Rev EZ row 50x10,10,10

B1 Cable crossover 13.75sx15,15,15

B2 Facepull 21.25x12,12,12

C1 EZ curl 20x10,10,10

C2 EZ rev curl 10x10,10,10

60s rest between rounds

12mins stationary bike

29 Jan 2014: Recovery 3

7 miles bike

0920 ABW

A1 DL+RDL 100x3x10

A2 HLL 3x6

B1 Leg extn 35x3x12

B2 Leg curl 22x3x12

60s rest between rounds

S FS/BS/PS PNF

15mins elliptical

Skiing must have taken more out of my legs than I thought - feeling weak as a kitten today.

28 Jan 2013: Recovery 2

0900 ABW

A1 Machine press 56x10,8,6

A2 Chin medley 8,8,7

B1 Pulldown 38.75x15,15,15

B2 Cable front raise 8.75x12,12,12

C1 Harris row 38.75x10,10,10

C2 Cable side raise 3.75x12,12,12/side

D Bar pushdown strip set 28.75>8.75AMRAP

60s rest between rounds

10mins elliptical

27 Jan 2014: Recovery 1

7 miles bike

1015 ABW

A1 Machine press 70x10,10,10

A2 EZ row 40x10,10,10

B1 Cable flye 11.25sx15, 13.75sx12,12

B2 Rev cable flye 3.75sx15,12,12

C1 DB inc bench 25sx12,12,12

C2 1-arm DB row 40x10,10,8/side 

D Rack-run DB curl 15s-5s AMRAP

60s rest between rounds

20mins recumbent bike

18 Jan 2014: E3 Delts & Biceps 2

4 miles bike

1215 Platinum

A1 Neutral grip machine press (Hammer iso) 80x4x12

A2 DB alt curl 15s(7.5s)4x10(10)/side

B1 DB lateral raise 10sx12,12,12,12

B2 Arnold press (same weight) 10sx12,10,10,10

B3 EZ curl wide 15x15,12,10,10

C1 Cable one-arm bent lateral 1x4x10/side

C2 Preacher curl (machine) 20x4x10

C3 Preacher curl pulse 20x4x10

Ab routine

A Kneeling abs 15x3x10

B Woodchop 6x3x10/s

C Cap chair leg raise 3x10

D Rev woodchop 4x3x10

17 Jan 2014: E3 Legs & Triceps 2

1200 Platinum

A1 Deadlift 100x4x10

A2 Lying J-press 60x15,10,8,8

B1 DB walking lunge 15sx15, 10sx3x15/side

B2 V-bar extn 12(8)x4x10(10)

C1 Leg extn 70x4x12

C2 Leg curl 90x12,12,12

C3 One-arm lying extn 7.5x4x12/side

60s rest between rounds

20mins low-med intensity cardio (10mins incline treadmill, 10mins stationary bike)

15 Jan 2014: E3 Chest & Back 2

1800 Roko, York

A1 Barbell bench press 70x15, 60x15,15,

A2 Chin-up 4xAMRAP

A3 Assisted chin-up x10,6,10,

B1 Cable flye 11.25sx15,12,12,12

B2 Dip 4xAMRAP

B3 One-arm DB row (supinated) 24x12,10,10,10/side 

C1 Bench plyo push-up x8,6,5,5

C2 Bench push-up x10,10,10,10

C3 Low row, wide (LF row/rear delt) 45x10,10,10,10

60s rest between rounds

Ab routine

A TRX mountain climber 3x12

B HLL (90) 3x10

C TRX twist 3x10

D Crunch 3x10

14 Jan 2014: E3 Delts & Biceps 1

7 miles bike

1030 ABW

A1 Standing press 50x10,5 40x8,6

A2 Standing press (-40%) 30x8,5 20x8,8

A3 Barbell curl 25x12,8 20x10,10

B1 Cable one-arm lateral raise 3.75x12,12,12,12

B2 DB alt curl w/twist 10sx4x10/s

C1 DB front raise 7sx4x10

C2 DB rear delt raise (same DBs) 7sx4x10-15

C3 Rope hammer curl (drop set) 16.25(8.75)4x10(10)

25mins low-med intensity cardio (recumbent bike)

13 Jan 2014: E3 Legs & Triceps 1

7 miles bike

0845 ABW

Ab program

A Banded pulldown 3x12

B Landmine 10x3x12

C Rollout 3x8

D Twist crunch 3x12

A1 Back squat 70x4x15

A2 EZ nosebuster 20x4x10

A3 EZ tricep press w/narrow grip (same weight as A2) 20x15,15,10,10

B1 BSS 15sx4x10/side

B2 O/h rope extn 16.25x4x12

B3 Rope pushdown 16.25x12,10,10,8

C1 DB step-up 10sx4x10/s

C2 Bench dip 4x20

10 Jan 2014: E3 Chest & Back 1

7 miles bike

1030 ABW

A1 Barbell incline bench 60x15,13,10,8

A2 Pull-up 4xAMRAP

A3 Wide pulldown 38.75x12,12,8,8

B1 Cable flye 13.75sx12,12,11,10

B2 Push-up 4xAMRAP

B3 Low row w/narrow neutral grip 43.75x12,12,12,12

C1 Smith bench 40x12,12,10,10

C2 Barbell bent row w/wide grip 40x4x10

60s rest between rounds

30mins low-med intensity cardio (recumbent bike)