02 Mar 14: GPP 4.1

1030 Platinum

GPP 4.1

A1 Incline press (Hammer MTS) 35sx11+3 partials

A2 Row (Hammer MTS) 30sx13+2 negatives

B1 DB flye (cable) 4sx12+3 negatives

B2 Rear lateral raise (cable) 1sx10+3 negatives

C1 Tricep extn (bar) 9x13+3 negatives

C2 Curl (LF preacher) 20x14+5 pulses

A Plank 2x45

B Kneeling pulldown 15x15,12

C Captain leg raise 2x15

D Hanging side knees 2x12

25 Feb 14: Cardio

7 miles bike

1400 ABW

60mins recumbent bike

28 Feb 14: GPP 3.3

7 miles bike

0930 ABW

GPP 3.3

15mins elliptical

26 Feb 14: GPP 3.2

7 miles bike

0900 ABW

GPP 3.2

1500: 1hr basketball

24 Feb 14: GPP 3.1

7 miles bike

0830 ABW

GPP 3.1

15mins elliptical

21 Feb 14: GPP 2.3

7 miles bike

0830 ABW

GPP 2.3

15mins elliptical

19 Feb 14: GPP 2.2

7 miles bike

0900 ABW

GPP 2.2

10mins incline elliptical

17 Feb 2014: GPP 2.1

7 miles bike

0930 ABW

GPP 2.1

10mims elliptical

15 Feb 2014: GPP 1.3

0945 Platinum

A1 Smith FS 80x2x8

A2 RDL 90x2x8

B1 Hammer pulldown 45sx2x8

B2 Hammer O/H 90x2x12

C1 Rev lunge 20sx2x8/s

C2 Seared calf (left only) 20x2x8

20mins recumbent bike

12 Feb 2014: GPP 1.2

1815 Quy Mill

GPP 1.2

20mins elliptical

10 Feb 2014: GPP 1.1

7 miles bike

0900 ABW

GPP 1.1

10mins elliptical

07 Feb 2014: Cardio

7 miles bike

0910 ABW

45mins recumbent bike

06 Feb 2014: E4 Delts & Biceps 2

0840 ABW

A1 Neutral grip machine press (LF) 49x12,10,8 42x

A2 DB alt curl 15s(8s)2x10(10) 12.5s(8s)x2x10(10)/side

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

B2 Arnold press (same weight) 10sx12,10,8,8

B3 EZ curl wide 15x15,10 10x12,12

C1 Cable one-arm bent lateral 3.75x10 6.25x10,10,10/side

C2 Preacher curl 10x4x10

C3 Preacher curl pulse 10x4x10

50s rest between rounds

20mins elliptical

*Switched leg day as still very sore. Consequently trained delts & bis twice in 3 days.

05 Feb 2014: E4 Chest & Back 2

0900 ABW

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

A2 Chin-up 4xAMRAP

A3 CG pulldown 38.75x15,10,12,12

B1 Cable flye 13.75sx12,12,12,12

B2 Dip 4xAMRAP

B3 One-arm KB row (supinated) 24x10,10,10,10/side 

C1 Bench plyo push-up 4xAMRAP

C2 Bench push-up 4xAMRAP

C3 Low row, wide (cable) 43.75x10,10,10,10

50s rest between rounds

20mins elliptical

04 Feb 2014: E4 Delts & Biceps 1

2.5 miles bike

1140 Platinum

A1 Standing press (machine) 50.5x10,10 45.5x8 40.9x10

A2 Standing press (-40%) 31.8x10,8 27.3x8 22.7x8

A3 Barbell curl 20x12,12,12,12

B1 Cable one-arm lateral raise 1x12,12,10,10

B2 DB alt curl w/twist 12.5sx2x10/s 10sx2x10/s

C1 DB front raise 7.5sx4x10

C2 DB rear delt raise (same DBs) 7.5sx4x10-15

C3 Rope hammer curl (drop set) 6(4)4x10(10)

50s rest between rounds

Ab routine

A Kneeling cable crunch 15x3x10

B Slow mountain climber 3x12

C A w/twist 15x3x10

D Captain's chair leg raise 3x10

60s rest between rounds

30mins low-med intensity cardio (stationary bike)

03 Feb 2014: E4 Legs & Triceps 1

0940 Platinum

A1 Back squat 75x4x15

A2 EZ nosebuster 20x4x10

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

B1 BSS 15sx4x10/side

B2 O/h rope extn 7x12,12,12,12

B3 Rope pushdown 7x10,8 6x10,8

C1 DB step-up 4x10/s

C2 Bench dip 4x20

50s rest between rounds

20mins recumbent bike

So close to throwing up in this session. Very tough. Note: fasted only next time.

3 miles bike

02 Feb 2014: E4 Chest & Back 1

1315 Platinum

A1 Barbell incline bench 50x15,15,15,15

A2 Pull-up 4xAMRAP

A3 Wide pulldown 42x15,15,12,12

B1 Cable flye 3sx15, 5sx15,12,12

B2 Push-up 4xAMRAP

B3 Low row w/narrow neutral grip (Hammer MTS) 25sx12,12,12,12

C1 MTS inc chest press 20sx15 25sx12,10,10

C2 Barbell bent row w/wide grip 45x4x10

60s rest between rounds

35mins low-med intensity cardio (recumbent bike)