31 Mar 14: GPP 8.1

7 miles bike

0830 ABW

A Plank 2x45s

B1 Leg raise 2x15

B2 45 degree 10x2x15

C FL x5 sets

A1 Inc smith press 80x10+hold

A2 Cable Row 48.75x11+4

B1 Cable cross 13.75sx12+3-nves

B2 Rear lateral 3.75sx15+3 forced

C1 Rev Extn 35x10+5-nves

C2 DB Curl 12.5sx10+5 forced

10mins elliptical

28 Mar 2014: GPP 7.3

0830 ABW

A Plank 2x45s

B1 Medball sit-up 10x2x15

B2 Faux-GHR 2x15

C FL x4 sets

A1 Leg press 200x2x8

A2 Leg curl 35x2x8

B1 Pull-up 2x8

B2 LF press 56x2x8

C1 BSS 25sx2x8/s

C2 Standing calf (left) 25x2x8

10mins recumbent bike

27 Mar 14: Cardio

7 miles bike

0845 ABW

45mins recumbent bike

26 Mar 14: GPP 7.2

7 miles bike

0830 ABW

A Plank 2x45s

B1 Leg raise 2x15

B2 45 back raise 10x2x15

C FL x4 sets 

A1 Bench press 80x6

A2 EZ row 60x6

B1 DB press 40sx7

B2 Rear delt 12.5sx8

C1 Bar press down 60x8

C2 EZ curl 30x8

30mins recumbent bike

25 Mar 14: Cardio

7 miles bike

Interval stationary bike 6x30s:90s @3/18 (total 20mins)

20mins recumbent bike

24 Mar 14: GPP 7.1

7 miles bike

0845 ABW

A Plank 2x45s

A1 Front squat 70x12

A2 RDL 100x10

B1 Chin-up x10+2

B2 MP 40x12+3

C1 Rev lunge 60x10/s

C2 Seated calf 30x12+3

10mins elliptical

21 Mar 14: GPP 6.3

7 miles bike

0830 ABW

A Plank 2x45s

B1 Lying leg raise 2x15

B2 45 back raise 10x2x15

C FL 3 sets

A1 Inc bench 80x6, 60x12

A2 Cable row 48.75x2x10

B1 Cable crossover 13.75sx2x10

B2 Rev cable flye 3.75sx2x12

C1 Rev pushdown 30x2x12

C2 DB curl 12.5sx2x10

10mins inc elliptical 

20 Mar 14: Cardio

5 miles bike

0900 ABW

60mins recumbent bike

19 Mar 14: GPP 6.2

7 miles bike

0845 ABW

Abs

A1 Squat 120x6

A2 Leg curl 42x8

B1 Pull-up 10x6

B2 LF press 70x6

C1 BSS 32.5sx6/s

C2 Standing calf 35x6

18 Mar 14: Cardio

7 miles bike

0900 ABW

45mins recumbent bike

17 Mar 14: GPP 6.1

4 miles bike

1000 Platinum

A1 LF chest press 68.2x11+4

A2 Hammer MTS row (pronated) 35sx11+4

B1 DB press 30sx11

B2 Rear delt 12.5sx12+3

C1 Machine dip 75x10+5

C2 LF curl 30x12+1

A Plank 2x45s

B1 Captain's chair leg raise 2x12

B2 Decline sit-up 10x2x10

B3 Kneeling twist crunch 15x2x10

14 Mar 14: GPP 5.3

7 miles bike

0900 ABW

A1 FS 80x6, 70x8

A2 RDL 100x2x8

B1 Chin x8,8

B2 Seated Smith press 40x8, 30x10

C1 Rev lunge 50x2x8/s

C2 Seared calf (left only) 25x2x8

20mins recumbent bike

13 Mar 14: Cardio

7 miles bike

0845

40mind recumbent bike

12 Mar 14: GPP 5.2

4 miles bike

1400 Platinum

GPP 5.2

A1 Hammer MTS inc press 40sx8

A2 Hammer MTS row 45sx8

B1 Cable flye 5sx8

B2 Cable rev flye 2sx6

C1 Bar pressdown 12x8

C2 LF curl 35x8

A Plank 2x45s

B1 Cable kneeling crunch 15x2x15

B2 HLL 2x8

B3 (OH) Windmill 20x(5),5/side 

10 Mar 14: GPP 5.1

7 miles bike

0900 ABW

GPP 5.1

15mins recumbent bike

07 Mar 14: GPP 4.3

1300 Shrivenham

GPP 4.3

25mins arc trainer

05 Mar 14: GPP 4.2

1700 Shrivenham

GPP 4.2