01 Jun 14: Wk9 Back

Weight: No change

3 miles bike

1445 Platinum

16-20 sets

A T-bar row vs 2 chains 40x8,8,8,8

B Hammer MTS row 1-arm 30x12,12,12+8+5=25RP

C1 Pull-up x3xF

C2 Hammer MTS pulldown 30sx10,10,10 (no-rest superset)

D MD DB pullover 17.5x10,10,10

E Smith rack pull vs chains (above knee) 120x5, 80x12

Taking a break from shrugs due to general neck tension.

Meals 

1130: 2 croissants, 1.5 scoops whey

1530: PWO 1 scoop whey, 300ml semi-skimmed milk

1630: Brisket sandwich

2100: Pork belly stir-fry w/noodles

2200: Strawberries & blueberries w/cream

31 May 14: Rest Day

Weight: 79.2kg/174lbs/12'6"

3 miles bike

Meals

1200: Croissant, 1 scoop whey

1330: Beef ribs, bread & butter

1500: Eat Natural bar

2130: Brisket, salad, potatoes

(I may have eaten a fair bit of brisket from the time it was cooked through to dinner....)

30 May 14: Wk8 Arms

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

7 miles bike

0930 ABW

Triceps 12-16 sets / Biceps 9-12 sets

A1 Bar pushdown 45x15,15,15,15,15

A2 DB hammer curl 10sx15,15,15,15,

B1 CG Smith pin press vs mini bands 20x12,10,10, 20/10/bar xF (pause-explosion) (last set drop)

B2 Spider curl 6sx15,12,12+10 pulses (1s squeeze)

C1 Lying KB extn 12sx12,10,8

C2 DB curl 10sx8,8, 10s/5s/2.5sxF (1s squeeze, 3s descent) (last set drop, CT)

D1 Rev grip cable extn 13.75x12, 11.25x

D V-sit 2x12

Meals

0900: PWO 2 scoops whey, 30g dates

1300: Chicken breast

1700: Chicken breast & cheese pitta, Côté d'Or chocolate

2200: Pilaf, chicken thigh skewers, mango chutney

160g protein

29 May 14: Wk8 Legs

Weight: 80.1kg/176kg/12'8

7 miles bike

0900 ABW

16-20 sets

A1 Leg curls 14x25,25, 21x15, 35x12 42x8/28x8 (drop set)

A2 Leg extn 14x25,25, 21x15, 28x12, 35x8/28x8 (drop set)

B1 Leg press vs green bands 160x8/120x8/80x8 (triple drop) (3s descent, CT)

B2 RDL 80x10/60x10/40x10 (slow & controlled, max stretch) (triple drop)

C1 Smith static lunge 40x12/s (CT)

C2 Band tibia flex vs mini x20,20

Meals

0900: PWO 2 scoops whey, banana

1300: Chicken breast, hummus, 30g dates

1700: Chicken, bacon, cheese pitta

2000: Beef short-rib, salad, small qty fries

2200: Greek yoghurt, cream, blueberries

28 May 14: Cardio

Weight: No change

0900 ABW

45mins recumbent bike

Meals

1030: PWO 2 scoops whey, 30g dates 

1300: Chicken breast salad w/mayo, banana

1830: Small bacon sandwich

2030: Pork loin steak, fries, peppers

2130: 100g 0% Greek yoghurt, tbsp double cream, blueberries

27 May 14: Wk8 Chest & Shoulders

Weight: 80.5kg/177lbs/12st 9

3 miles bike

0900 ABW

Chest 13-16 sets

A Seated cable flye 11.25sx10, 13.75x10,10, 11.25sx10 (CT)

B DB inc press 30sx10,10,10,10+4+3=17RP (CT)

C LF machine press vs bands 21/14/7xF (triple drop)

D Pec minor dip 20x10,10,8

Shoulders 9-12 sets

E Side lateral giant drop set 12.5s-10s-7.5s-5s-2.5s x8 (+ iso hold)

F Rev cable flye 3.75sx10,10,10,8 (last set 1s squeeze)

G Six ways 3sx12,12,8/5/5 (triple drop)

Meals

0900: PWO 2 scoops whey, 30g dates

1300: Chicken breast & mayo sandwich

1700: Bacon sandwich

2000: Rump steak, wedges, tomato 

2100: Blueberries, Greek yoghurt & cream

190g protein, ate slightly too much

26 May 14: Wk8 Back

Weight: 80.9kg/178lbs/12'10

3 miles bike

1130 Platinum

16-20 sets

A Hammer MTS row (pronated) 30sx10, 35sx8,8,8(1s squeeze all reps)

B Deadstop DB row 45x10, 50x6+3+2=11RP

C Lat stretchers 35x15, 42x15, 49x10,10

D One-arm Hammer MTS pulldown 40x10+5+4=19RP

E DB shrug  45sx8,8 (3s squeeze every rep)

F Pull-through 10x12,12

Meals

0900: Bacon sandwich

1200: PWO 1.5 scoops whey

1400: Grilled chicken breast sandwich

1800: Sausage, piece of bread

2000: Chicken breast w/prosciutto, roast potatoes & peppers

2100: Strawberries & cream

24 May 14: Rest Day

No weigh-in

No training 

Meals

0930: Croissant

1200: Whey shake, half slice of bread & goat's cheese

1900: (Wedding) Goat's cheese tart, lamb shank w/mash, lemon tart, cake

2200: Bacon roll, sausage roll

23 May 14: Wk7 Arms

Weight: 79.6kg/175lbs/12st 7

1200 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 V-bar pushdown 8x15,15,15,15,15

A2 DB pinwheel curl 12.5sx12,10,10,10

B1 Dip machine 75x10,10,10,10/F/F (triple drop) +5 heavy -nves

B2 LF preacher 20x13,12,10+10 pulses

C1a High pulley rope o/h extn 8x11,10

C1b 1-arm rope pushdown 3x10,8/F/F (triple drop)

C2 BB curl 20x10,8,6+3+3=12RP (1s squeeze, 3s descent, CT)

D Pulldown ab vacuum 70x2x10

Meals

1000: 2 slices French bread w/butter & marmalade, 1.5 scoops whey

1330: Bacon sandwich

1700: Toast & butter x2, some lentil crisps

2030: Cured meats & bread, paella w/seafood, chicken & chorizo, creme Catalan, couple glasses wine

2230: 2 scoops whey

170g protein 

22 May 14: Wk7 Legs

Weight: 79.8kg/176lbs/12st 8

7 miles bike

0815 ABW

16-20 sets

A Leg curls 14x25,25, 28x15, 35x12 42x8/28xF/21x25 partials (drop set)

B Leg press vs green bands 130x10, 170x10, 170x quadruple drop (plate, plate, bands off) (CT)

C1 Smith hack vs mini bands 40x8,8,8 (CT)

C2 Teardrop extn 42x10,10,10 (1s squeeze at top, all reps) (no rest superset)

D1 Good morning, narrow stance 40x10,10 

D2 Band tibia flex vs mini 2x15

Meals

0800: PWO 1 scoop whey, banana, pint skimmed milk

1300: 200g lean turkey mince, 30g dates

2000: GBK angus burger w/cheese & fried egg, wedges, salad, small slice chocolate cake

160g protein

21 May 14: Cardio

Weight: 80.1kg/176lbs/12st 8

7 miles bike

0900 ABW: 45mins recumbent bike

1530: 60mins basketball (half-court)

Meals

1000: PWO 1 scoop whey

1315: 200g lean turkey mince, banana

1730: PWO pint skimmed milk, coconut water

2030: Lamb neck fillet, Tandoori chicken, fried egg, gnocchi, mayo

2215: 100g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup, tsp double cream

200g protein

20 May 14: Wk7 Chest & Shoulders

Weight: 80.3kg/177lbs/12st 9

7 miles bike

0900 ABW

Chest 13-16 sets

A Flat DB twist press (w/squeeze at top) 17.5sx15,15 20sx10,10

B Inc Smith press 20x25, 30x20, 40x12, 50x7, 30xF, 20xF (constant tension - to chest, no lockout) (last set triple drop +5 partials)

C LF Machine press vs bands 14x10,9+5+3=17RP (Strip bands 49x12+5 partials)

Shoulders 9-12 sets

D1 Heavy lateral partials 17.5sx35,35 15sx35,35

D2 Rev cable flye (1-arm, high pulley) 10x12,12,12,12

E Bradford press 20x2x10 (CT)

F Side lateral triple drop set 10s/5s/2.5s xF

Menu

0830: PWO 2 scoops whey, 30g dates

1330: Tandoori chicken sandwich w/mayo

1730: 200g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup, 1/2tbsp cream

2000: Meatballs & gnocchi w/pesto sauce

175g protein

19 May 14: Wk7 Back

Weight: 80.7kg/178lbs/12st 10

7 miles bike

0920 ABW

16-20 sets

A One-arm BB row 15x8,8,8 (last set 1s squeeze all reps)

B Smith DY bent row 40x10, 45x10, 50x8+4+2=14RP

C1 Chin neutral x8,8,6

C2 Pulldown 26.25x15, 36.25x10, 43.75x8 (no rest superset)

D Low row facepull 13.75x12,12 (last set +Harris row 21.25x15)

E Band shrug  x15,15 (3s squeeze every rep)

F 45 degree raise BWx25,20

Meals

0900: PWO 2 scoops whey, 30g dates

1330: Tandoori chicken breast sandwich w/ salad & creme fraïche (homemade bread)

1730: Toast w/2 scrambled eggs & 1 slice Jarlsberg, 100g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup

2100: Plaice fillet, sautéed potatoes, creamed leeks

18 May 14: Cardio

Weight: 81.1kg/178lbs/12st 10

45min walk, 3 miles bike, KB swing/front squat ladder 10-1 @20kg

Meals

1000: French toast w/bacon, whey shake

1430: Smoked salmon bagel w/creme fraïche 

1930: Grilled chicken thighs, salad, paratha

2130: Strawberries & cream

16 May 14: Rest Day

Weight: 81.2kg/179lbs/12st 11

3 miles bike

Meals

0930: Croissant, whey shake

1300: Smoked salmon bagel w/creme fraïche 

1800: Ribs, chicken, corn, beans, cake, 3 beers

15 May 14: Wk6 Arms

No weigh-in

1500 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 Rope pushdown 8x12,12,12,12

A2 DB hammer curl 12.5sx12,12,12,12

B1 Dip machine 75x8,8, 68.2x8,8/F/F +5 heavy -nves

B2 LF preacher 25x10, 20x10,10,10+10 pulses

C1 Cable 1-arm pronated kickback 5sx15,15,10+5+4=19RP (1s squeeze)

C2 DB curl 7.5sx8,8,8+4+4=16RP (1s squeeze, 3s descent, CT)

D1 Pulldown ab vacuum 63x2x10

D2 Bar pushdown 21x2x25

Meals

0900: 2 poached eggs, sausage, bacon, black pudding, tomato, 1/2 hash brown (hotel)

1445: 2 scoops whey, 250ml semi-skimmed milk

1630: Gravlax bagel

2030: Burger, cheese, bacon, salad

2130: Strawberries & cream

14 May 14: Rest Day

Weight: 80.7kg/177.5lbs/12st 10

Meals

0830: Porridge w/cream, whey shake

1200: Burger & fries (restaurant)

2000: Curry w/poppadoms and naan (restaurant)

13 Mar 14: Cardio

Weight: 80.8/178lbs/12st 10

7 miles bike

1500: 1hr basketball (half court)

Meals

1200: Ground beef w/white rice

1430: PWO 2 scoops whey, dates, 300ml coconut water

1730: 3 oatcakes w/butter, 200g 0% Greek yoghurt w/dates and maple syrup

2030: 2x hake fillet, half avocado, sautéed potatoes, tomato sauce

12 Mar 14: Wk6 Legs

Weight: 81.1kg/178.4kg/12st 10

7 miles bike

1000 ABW

16-20 sets

A Leg curls 14x25,25, 21x15, 28x12 35x8/28x8/21x25 partials (drop set)

B Leg press vs green bands 170x6x8 w/45s rest (CT)

C1 RDL 60x12,12 (slow & controlled, max stretch) (last set + green band good morning x20)

C2 Teardrop extn 42x15,15 (1s squeeze at top, all reps)

D Band tibia flex vs mini 2x15

Meals

1000: Pre/post workout: 2 scoops whey, 300ml coconut water, 1 banana

1300: Ground beef (~200g), refried beans, dates

1700: 0% Greek yoghurt, flaked almonds, 4x oatcakes w/butter

2100: Pork shoulder (~200g), baked potato wedges, roasted tomato

11 May 14: Wk6 Chest & Shoulders

Weight: 81.6kg/179.5lbs/12st 11.5

7 miles bike

0925 ABW

Chest 13-16 sets

A DB squeeze press 20sx10,10,10,10

B BB inc press 60x15, 65x12, 67.5x10, 70x10/F/F (CT) (last set triple drop)

C LF machine press vs bands 21x8+4+3=15RP (plus super-slow -nve)

D Pec minor dip 20x10,8,8

Shoulders 9-12 sets

E Ultra-wide BB press 20x15,15,15

F Rev cable flye 3.75sx15,15,15,15 (last set super-slow -nve + 5x partials)

G Six ways 3sx10,9,8 (last set side laterals to F)

Meals

0900: Pre/post WO 2 scoops whey, 1 banana

1300: Skirt steak, refried beans, new potatoes

1730: 3 oat cakes w/cheddar

2030: Lamb neck fillet, jacket potato w/Mex cheese, creme fraïche, chorizo

2130: 0% Greek yoghurt, splash cream, dates, flaked almonds 

10 May 14: Wk6 Back

1400 Platinum

16-20 sets

A Meadows row vs 1-chain 15x8,8,8 (last sec 1s pause at top)

B Hammer MTS CSR 30sx15, 35sx10,10,9 (last set 3s pause at top +5 pulses)

C Lat stretchers 49x12,12,10,8 (last set 3s squeeze)

D Hammer MTS pulldown single-arm 35x10+4+4=18RP

E Hammer incline press shrug 35sx2x10 (3s squeeze every rep)

F Smith rack pull (below knee) vs 2-chains 120x5, 80x10 (last set +10 shrugs)

S Lat stretch x60s

08 May 14: Wk5 Arms

1000 ABW

Triceps 12-16 sets / Biceps 9-12 sets

A1 Angled bar pushdown 45x15,15,15,15

A2 Pinwheel DB curl 12.5sx12,12,12/side

B1 CG Smith foam press vs mini bands 30x10,8,8,8 (last set +5 pulses +5s iso)

B2 Incline bench squeeze curl 7.5sx12,10,10,10  (last set +5 pulses +5s iso)

C1 Lying KB extn 12sx12,12,12,12 (last set +3 pulses)

C2 EZ curl +20x8, +15x8,8 (3s descent, contraction at top) (last set +3 -nves)

C3 Band kickback 1x15/side

D V-sit x2x10

25mins recumbent bike

07 May 14: Wk5 Legs

0900 Platinum

16-20 sets

A Leg curl 30x25 50x20, 70x15, 90x12, 110x8/70x8/70x25 partials

B Leg press 160x15, 200x10, 220x10,10/10/15 (3s descent, CT) (last set triple drop)

C1 RDL 60x10,10, + Dimmel x10 (slow & controlled)

C2 Hammer MTS squat 3x15, 5x12, 6x10

06 May 14: Wk5 Chest & Shoulders

7 miles bike

0900 ABW

Chest 13-16 sets

A Flat DB twist press (w/squeeze at top) 17.5sx15,12 20sx12,10

B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x7, 40xF, 20xF (constant tension - to chest, no lockout)

C LF Machine press vs bands 14x10,

Shoulders 9-12 sets

D1 Heavy lateral partials 15sx35,35,35,35

D2 Rev cable flye (1-arm, high pulley) 1.25sx35,20,20,15

E Face down rear delt destroyer 10s, 5s, 2s x 60/30/10

04 May 14: Wk5 Back

1500 Platinum

16-20 sets

A Hammer MTS CSR 40sx4x8

B Deadstop DB row 45x8,8 40x8+4+3=14 (last set RP)

C DB shrug w/3s pause/squeeze 40sx2x10

E Hammer MTS pulldown 35sx12,12,10,10/25sx6/15sx6(last set triple drop)

F Seated GM 40x10

G Smith rack pull (below knee) 80x10, 100x8

H LF preacher 20x4x10 (30s rest)