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

07 Jun 14: Wk10 Chest & Shoulders

Weight: no change

1045 Platinum

Chest 13-16

A DB squeeze flye 12.5sx12, 17.5sx10,10

B Hammer inc press 30sx10,10,10,10,10+5 pulses +5 partials (CT)

C LF chest press 68.2x10+4+4=18RP (+5 pulses)

Shoulders 9-12

D Hammer iso press40x12, 60x10, 70/60/40xF (drop)

E Cable side lateral 1x3x10/side

F Cable rear delt 1sx10+6+5=21RP

Meals

0930: Eggy bread

1130: PWO 2 scoops whey

1400: Mexican feast!

06 Jun 14: Wk10 Back

Weight: No change

3 miles bike

1600 Platinum

16-20 sets

A Cable D-row 15+x15,15,12,20 (strong squeeze each rep)

B Hammer MTS row 1-arm 35x10,10, 40/30/20x8/8/8 (drop)

C Lat stretcher 35x15, 42x12, 49/42/35xF (drop)

D Hammer MTS pulldown 1-arm 40x(single set to failure plus forced reps)

E1 Facepull 6x12,12

E2 Pull-through 10x15,12

Meals

1200: Bread & butter, 2 scoops whey

1700: Ham & cheese toastie

2000: Sausages, salad, gnocchi 

05 Jun 14: Rest Day

Weight: 78.9/174lbs/12'6"

3 miles bike

Meals

0930: Almond croissant, 2 scoops whey

1230: Ham & cheese sandwich, Eat Natural bar

1900: Almond croissant

2000: Brisket, tomato sauce, gnocchi 

2100: Liberté yoghurt

04 Jun 14: Wk9 Arms

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

1345 Shrivenham

Triceps 12-16 sets / Biceps 9-12 sets

A1 Bar pushdown 15x15, 17.5x4x15

A2 Rope hammer curl 12.5x4x12

B1 CG Smith BP 30x15, 50x12,12,12/F (last set drop)

B2 Doible cable curl 3.75sx12, 5sx12, 6.25sx12,12/F/F (1s squeeze) (last set drop)

C1 O/h rope extn 20x15,15,15/F/F

C2 BB curl 20x8,8/F/F (1s squeeze, 3s descent) (last set drop, CT)

D Pulldown vacuum 50x12, 60x10

Meals

1400: PWO 2 scoops whey, 1 biscuit

1500: Steak & cheese flatbread, Doritos

1830: Prok curry w/rice noodles, 20g 70% chocolate

Along the way: some peanuts, a little rice pudding

Not ideal day food-wise, but kept calories under control (sub-2000).

03 Jun 14: Wk9 Legs

Weight: 79.4kg/175kg/12'7

7 miles bike

0900 ABW

16-20 sets

A1 Leg curls 35x10,10,10, 42x6/28x6/21x6 (drop set) (stretch pause all reps)

A2 Leg extn 35x12,12,12,12 (1s squeeze all reps)

B BB Squat 60x12,12, 80x8,8 (CT)

C Smith hack 60x8/40x8/20x12 (last set duck feet & inc board) (drop set) (CT)

D1 Smith static lunge 60x4, 40x8/s (CT)

D2 Band tibia flex vs mini x20,20

Meals

1000: PWO 2 scoops whey, 30g dates

1330: Brisket w/Korean BBQ sauce & roast potatoes

1630: Bread & butter

1900: 3 venison sausages, roast potatoes/courgettes/onions/tomatoes

2200: 200g Greek yoghurt, cream, almonds

02 Jun 14: Wk9 Chest & Shoulders

Weight: 79.9kg/176lbs/12st 8

7 miles bike

1000 ABW

Chest 13-16 sets

A DB twist press 20sx4x10

B Smith dec press 20x25, 30x25, 40x16, 40/30/20xF (drop)

C1 Inc cable press 13.75x12,12,

C2 Inc cable flye 6.25x8,12, (no rest superset

Shoulders 9-12 sets

E1 Heavy side lateral partials 17.5sx35,30,30,30

E2 Rev cable flye 1.25sx25,25,25,25

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

Meals

0900: PWO 2 scoops whey, banana

1300: Brisket sandwich

1830: Korean-style brisket w/rice

2145: Venison sausage sandwich, blueberries w/cream