03 Oct 14: Arms 2

4 miles bike

0930 Platinum

A1 Rope pushdowns 6x15,15, 5x15 (1s squeeze)

A2 Pronated dumbbell kickbacks 10sx3x6

A3 Dips between benches 3xF (flex and sit back)

 

B Incline triceps extensions with dumbells 7.5sx4x10

 

C EZ bar curls +20x10,10,8/4/2 (1min rest)

 

D EZ bar preacher curls (LF machine) 20x10,10/8/4/2

 

E Hammer curls 10sx10,10,8/4/2

F Standing calve raises 13x3x10, 10x20 (3s stretch)

 

G Seated calve raise 60x15/40x10/20x20

H1 Captain's chair leg raise 4x15

H2 Incline sit-up 4x15

02 Oct 14: Legs 2

3 miles bike

1545 Platinum

A Seated Leg Curls 14 reps. Rest 1 minute. Go up a plate and do 12 reps. Rest a minute and go up a plate and do 10 reps. Now, go back to a weight that is 1 or 2 plates lighter than what you started with and do 35 reps. 4 total sets. 90x14,12,10 (couldn't manage heavier!) 50x35

 

B Leg extension 90x2x10 (2s squeeze)

 

C Leg Press 5 plates x 3x16 (CT)

 

D Hack Squats (Hammer MTS) 9x2x8

 

E Dumbbell Stiff leg deadlifts 30sx10, 35sx10 (no lockout) 

01 Oct 14: Cardio

7 miles bike

1500: 1hr basketball

30 Sep 14: Chest & Shoulders 2

0800 ABW

A Flat dumbbell presses (1s stretch, 1s squeeze) 20sx15, 22.5sx13, 25sx10, 27.5sx6

 

B Decline dumbell press (1s stretch, 1s squeeze) 22.5sx10,10,8,8

 

C Incline dumbbell press (1s stretch) 20sx3x10

 

D Cable crossovers 8.75sx20

 

E Heavy side laterals 10sx5x8 (w/30s rest) 

 

F Bent over rear laterals (cable) 1.25sx5x25

29 Sep 14: Back 2

7 miles bike

0800 ABW

A Dead stop rows (3x12) 35x12, 37.5x12,12

B Cable row (3x10, 2s squeeze) 36.25x10, 38.75x10,10

C Smith row (3x12) 20x12, 25x12,12

D DB pullover 15x2x15

E BB shrug 60x2x25

F 45 raise 18xF/BWxF

24 Sep 14: Cardio

7 miles bike

1500: 1hr basketball (full-court)

26 Sep 14: Arms 1

7 miles bike

1030 ABW

A EZ bar curl +15x5x10 w/10s rest

B Hammer curls 7.5sx5x10 w/10s rest

C EZ Bar Preacher curl +10x2x10

Rope pushdowns - 2 sets of 12 to warm up - then this tri-set 3 times:

D1 Rope pushdown 40x15

D2 Dip between benches 20x10

D3 Pronated kickback 5sx6

(No rest triset, 3 rounds)

E1 Skullcrusher EZ+10x10

E2 Seated overhead dumbell extension 12.5x8

(No rest superset, 2 rounds)

F1 Toe press 130x3x60s

F2 Leg raise x4x15

F3 Kneeling cable crunch 26.25x4x15

25 Sep 14: Legs 1

3 miles bike

1530 Platinum

A Leg curl 70x12, 90x10, 110x8, 70x10/10/10/25 partials

B BB RDL 60x3x10

C Leg press work up to 3x10 w/3s descent 4 plates x10, 5 plates x10, 6 plates x10

D Hack squat (Hammer MTS) 8x2x8

E Leg extn 110x12 w/3s squeeze

23 Sep 14: Chest & Shoulders 1

3 miles bike

1145 Platinum

A DB twist press 17.5sx3x10

B BB incline pyramid up in sets of 8 (4 sets) Hammer MTS incline 30x8,8, 35x8,8

C Stretch push-ups 3x20

D DB bent laterals 5sx20, 7.5sx20,20

E BB front raise EZ bar x3x12

F Side lateral partials 15sx30, 12.5sx30,30

22 Sep 14: Back 1

7 miles bike

1130 ABW

A Meadows row 20x3x10 

B Cable row 36.25x12, 38.75x10,10

C DB pullover 17.5x3x12

D Narrow grip chin x6,6

E DB shrug 30sx12 (3s squeeze)

F 45 degree raise 17xF, immediately BWxF

10 Sep 14: BoF 5.2

1820 Hotel

Prep/mobility (5:00)

Cardio 1: split jack x10 / burpee x5 (5 rounds, no rest)

Cardio strength: 10-1 wideout drop / judo push-up (no rest)

Cardio 2: Sprint 30s / walk 30s x7

Stretch cycle

09 Sep 14: BoF 5.1

Some 0730 home, some 2000 hotel

Prep/mobility (5:00)

Cardio: jumping jack x10 / squat thrust x5 / mountain climber x10 (5 rounds, no rest)

Strength (8RM):

A Bent row

B Push press

C Front squat

D Single-leg plank x30s/side

6 rounds, 30s rest between exercises

Cardio strength:

Squat thrust - renegade row - clean - press x2x15 w/60s rest

Stretch cycle

07 Sep 14: BoF 4.4

7 miles bike

1000 ABW

Prep/mobility (4:30)

Cardio 1: split jack x23 / squat thrust x13 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-13 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x6 (2%, 7ish mph)

Stretching routine

06 Sep 14: BoF 4.3

3 miles bike

1300 Home

Prep/mobility (4:30)

Cardio: jumping jack x16 / mountain climber x16 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 15s rest between exercises)

Cardio Strength

Combo #2 5sx5x20 w/60s rest

Stretching cycle

05 Sep 14: BoF 4.2

3 miles bike

1730 Home

Prep/mob (4:30)

Cardio 1:

Split jack x13 / squat thrust 87 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

13-1 no rest

Cardio 2:

Sprint 30s, walk 30s x6 rounds

Stretch cycle

04 Sep 14: BoF 4.1

3 miles bike

1730 Shrivenham

Prep/mobility (4:30)

Cardio: Jumping jacks x16 / mountain climbers x16 (5 rounds, no rest)

Strength:

1-arm row @ 55lbs DB

1-arm press @45lbs DB

Split squat @2x55lbs DBs

Plank x30s

6 rounds, 15s rest between exercises

Cardio Strength:

Combo 1: (KBs) 8sx5x25, 1 min rest

Stretching cycle