20 Jul 14: Wk15 Arms

3 miles bike

1015 Platinum

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 9xF, 9/7xF, 9/7/5xF

A2 Pinwheel curl 12.5sxF, 12.5s/10sxF, 12.5s/10s/7.5sxF

B1 Machine dip 68.2xF, 68.2/54.5xF, 68.2/54.5/40.9xF (+ negatives)

B2 LF curl 20/15xF 20/15/10xF (+ pulses)

16 Jul 14: Wk15 Legs

2 miles bike

0850 Platinum

A1 Leg curl 110/90xF, 110/90/70xF

A2 Leg extn 130/110xF, 130/110/90xF (1s squeeze)

B Hammer MTS V-squat 8x10, 9/7xF, 9/7/5xF (+iso hold + pulses) (CT)

C Standing calf raise 10x 1 set RP to F

15 Jul 14: Cardio

7 miles bike

1020 ABW

45mins recumbent bike

*Had to postpone scheduled lift due to wrist pain from cortisone injection.

18 Jul 14: Wk15 Chest & Shoulders

7 miles bike

0915 ABW

Chest 8-10 / Shoulders 4-6

A DB twist press 22.5sx10,10,10 (+partials and static holds) (1s squeeze)

B Inc machine press 49xF, 49/42xF, 49/42/35xF (+partials and static holds) (CT)

C Decline Smith press 40x 1 set RP, 40/30/20xF (CT)

D Ultra-wide BB press 30/20xF, 30/20xF+negatives 

E Rear delt destroyer 10s/5s/2.5sx60/30/10

14 Jul 14: Wk15 Back

7 miles bike

0815 ABW

8-10 sets

A Meadows row 20x 2 sets of F+partials to F (1s squeeze all reps)

B Chin trio x each set to F, 5 breaths, F

C DB shrug 40sx 1 set RP to F (3s squeeze all reps)

D Deadlift 120x5, 140x3

E 45 back raise x25

10 Jul 14: Wk14 Arms

0915 Shrivenham

Triceps 6-8 sets / Biceps 4-6 sets

A1 Rope pushdown 20/15/10 x 3 sets to F

A2 Rope hammer curl 15/10/7.5x 3 sets to F

B1 Dip 10x 3 sets RP

B2 DB curl 20lbsx 2 sets RP 1s squeeze, 3s negative)

09 Jul 14: Wk14 Legs

0830 Shrivenham

8-10 sets 

A1 Leg curl 10/8/6 xF +15 partials

A2 Leg extn 12/10/8xF +15 partials +5 ngves/leg (1s squeeze all reps)

B Leg press 150/120/100x 3 sets to F (+ iso hold) (3s negative all reps) (CT)

C GHR 1 set RP to F

D Calf press 100xF (slow & controlled)

07 Jul 14: Wk14 Chest & Shoulders

1300 Shrivenham

Chest 8-10 / Shoulders 4-6

A Cable crossover 7.5sx15, 10sx10,10 (last 2 sets +5 squeezes +5 partials)

B Inc BB press 60/50/40xF (3 sets)

C Pec minor dip 30x8,8

D High cable rear delt 4/3.75/2.5xF (2 sets)

E 6 ways 10lbsx2 sets RP to F

06 Jul 14: Wk14 Back

3 miles bike

1500 Platinum

8-10 sets

A Hammer MTS row 35sx10+5 partials, 40sx8+5, 45sx6+5

B Lat stretcher 49x 3 sets RP to F

C Smith shrug 80/40x10/10 (3s squeeze)

D Smith rack pull (below knees) 100x8+4+3=15RP

04 Jul 14: Wk13 Arms

7 miles bike

1135 ABW

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 50x15, 50/40xF, 50/40/30xF (+5 partials)

A2 DB hammer curl 12.5sx15, 12.5/10/7.5sxF (+ 12.5x5 negatives)

B1 Smith CG foam press 3xRP sets to F, 60,50,40

B2 BB curl 21s 20x 2 sets

C V-sit 2x12

03 Jul 14: Wk13 Legs

Weight: no change

7 miles bike

0915 ABW

8-10 sets

A1 Leg curl 35/28xF +21x30 partials (with stretch pause all reps) +60s ham stretch

A2 Leg extn 35/28/21xF +30 partials (1s squeeze)

B1 Smith hack 70/40/20xF (last set duck feet, 1.25 reps)

B2 RDL 80xF - 10 breaths - 80xF - 10 breaths - 60xF

*Legs fatigued from basketball. Feeling my lower back so was careful.

01 Jul 14: Cardio

Weight: 79.8kg/176lbs/12'8

4 miles bike

KB swing 24x25,25,50 (throughout afternoon)

Meals

1300: Baguette with pâté, lamb shish wrap

2030: 3 chicken thighs, farro, vegetables, pesto, creme fraïche 

2115: Rice pudding