31 Oct 14: Arms 6

7 miles bike

0945 ABW

A1 Rope pushdown 16.25x4x12

A2 Seated alt sup curl 7sx4x8

A3 Cable kickback 3.75x4x8

A4 EZ rev curl (3s negative) 10x4x8

B1 Dip 10x6, 15x6, 20x6

B2 EZ curl (3s negative) 20x3x6

B3 Lying EZ extn 10x3x8

B4 DB hammer curl 17.5sx3x7

C1 Calf press (3s stretch) 120x3x10, 80x20

C2 Seated calf (Smith) 70x15/12/20 partials

C3 Kneeling cable crunch 26.25x4x15

29 Oct 14: Legs 6

1815 Quy

A1 Leg curl (Precor seated) 6x15, 7x12, 8x8/15 partials from bottom 

A2 Leg extn (Precor) 7x15, 8x12, 10x8/15

B Squat (3s negative) 80x8, 85x8,8,8 (*some left adductor pain)

C1 Hack squat (BB) 60x8, 65x8, 70x8 (stretch quads between sets)

C2 TTB 4x10

D DB RDL (no lockout) 30sx3x12

28 Oct 14: Chest & Shoulders 6

7 miles bike

0900 ABW

A LF inc press 56x12, 70x10, 77x8,8/8 (no lockout)

B Smith inc press 40x10, 50x8, 55x7, 60x6, 65x5 (CT)

C Bench press 60x4x5/4/3 cluster sets (2s pause)

D1 Cable flye 13.75sx3x8 (squeeze & stretch)

E Cable side lateral 3.75sx3x10, 6.25sx50 partials

F Seated machine press 35x3x8 (lean & squeeze)

D2 Cable rev flye (high) 3.75sx3x25

27 Oct 14: Back 6

3 miles bike

0810 Platinum

A Smith bent row 50x4x8

B Meadows row 20x8, 22.5x8, 25x8, 27.5x8 (pyramid up)

(2x30s lat stretch)

C Lat pull down underhand grip (Hammer MTS) 40sx3x10 (CT)

D DB pullover 20x3x10

E Hyperextension 10x3x10/10

24 Oct 14: Arms 5

0945 ABW

A1 Rope extn 45x12, 40x12, 35x12, 30x12 (hard flex)

A2 Spider curl 7.5sx4x8 (3s negative)

B1 Dip between benches 20x10, 40x10,10,10

B2 BB curl 30x4x6 (hard flex)

B3 Inc sit-up 4x15

C1 French press 20x8,8 22.5x8,8 (no lockout)

C2 Preacher curl 10x8, 15x8,8,8 (3s negative)

 

D1 EZ rev curl 10x2x12

D2 HLL 4x15

E Seated calf raise (Smith) 30x15, 40x15, 60x15, 70x15, 40x2x10 (light w/stretch)

F Standing calf BWx2x50

23 Oct 14: Legs 5

0900 ABW

A Leg curl 21x3x12 (w/squeeze), 10/8/8 (drop set w/3s negative)

B Leg press 160x15,15,12/10/8/F (all reps 3s negative except last drop)

C Smith squat 20x15, 40x12, 50x10, 60x8 (halfway up only)

D1 Leg extn 282x8 (2s squeeze)

D2 Lunge 20x2x6/side

E 45 back raise 10x15, 10x15/10 (w/squeeze)

22 Oct 14: Cardio

7 miles bike

1500: 1hr basketball

21 Oct 14: Chest & Shoulders 5

0900 ABW

A Inc DB press 20x8, 25x8, 30x8, 35x8 (squeeze all reps)

B Decline Smith press 30x25, 50x20, 60x12,triple drop (widen grip on final set)

C Bench press 65x4x5 w/2s pause

D Cable cross 16.25sx4x6 (stretch emphasis)

E Seated Smith press (to top of head, no lockout) 30x15, 40x12, 50x9 (60s rest)

F Seated DB press 15sx3x10

G DB bent lateral 9sx2x30/20/10 (30s rest between)

20 Oct 14: Back 5

3 miles bike

1000 Platinum

A Smith row 40x8, 50x8, 60x2x7, 70x2x6 (last 4 sets w/pause)

B Low cable row (Hammer MTS) 30sx10, 35sx8, 40sx6

C Chin-up 2 sets narrow, 2 sets medium-wide, 2 sets wide (all to F)

D DB pullover 20x2x10

17 Oct 14: Arms 4

7 miles bike

1000 ABW

A1 Bench dip 10x4x20

A2 L-extn 7.5x4x7/side

B CGBP 50x3x8 (3s negative)

C Rope pushdowns 50x3x8 (hard flex)

D EZ curl +15x12, +17.5x10,8 (2s negative, hard flex)

E DB curl/hammer curl 6sx3x8/8 (3s negative on curls)

F Preacher +10x6, +15x6, +20x6,6 (mid- and top-end only, hard flex)

G HLL 4x15

H Kneeling cable crunch 28.75x4x15

16 Oct 14: Legs 4

3 miles bike

0900 Platinum

A Leg curl 90x3x10, (w/pause & squeeze), 90x6/70x6/50x6/30x15 (3s descent on drop set)

B Squat 60x5, 80x5, 100x5, 110x5, 100x5 (slight groin pain)

C BB walking lunge 10sx3x12/side

D DB stiff leg DL 30sx3x12 (CT)

E Calf raise (Hammer MTS) 13x6x10+5 partials

F Seated calf raise 20x3x25

15 Oct 14: Cardio

1500: 1hr basketball

14 Oct 14: Chest & Shoulders 4

0900 ABW

A1 Cable cross to middle 8.75sx4x12

A2 Modified DB flye (CT) 12.5sx4x7

B Inc BB bench 60x4x6 (3s descent)

C BB bench 60x5, 62.5x5, 65x5, 67.5x5 (2s pause on chest)

D Side lateral 12.5sx3x8 w/10s rest

E Machine press 28x3x10 w/2s flex/10 half-reps

F Rear delts (1-arm, high pulley) 10x2x40 w/1s flex

13 Oct 14: Back 4

0900 ABW

A Single-arm cable row 23.75x12, 28.75x10, 31.25x8

B Rack pull work up in 6s until max of 140x3

C Lat pull down 48.75x3x10

D Cable row o/h 43.75x3x12

E DB shrug 40sx10, 45s rest, F (3s squeeze), 30s rest, F (no squeeze)

F 45 raise 10x2x15 (drop weight) /10

10 Oct 14: Legs 3

4 miles bike

1230 Platinum

A Leg curl 70x3x15 (feet together)

B Leg extn 50x20 (2s squeeze),70x12 (3s),110x6 (5s) (90s rest) (stay in seat)

C Squat 60x10, 80x10, 90x10

D Leg press 80x30, 120x20, 160x15 (feet close, CT)

E Standing calf raise (Hammer MTS) 13x8x8 w/60s rest

09 Oct 14: Arms 3

1800 Menzies, Cambridge

A1 Rope pushdowns 3x12

A2 Bent over rope pushdowns 3x10

A3 Bench dip w/sit-back 3xF

B Skullcrusher 3x10

C1 EZ curl 3x8

C2 DB curl 3x8

C3 Rev EZ curl 3x8

D1 Captain's chair leg raise 4x15

D2 Swiss ball sit-up 4x15

08 Oct 14: Cardio

1900 Menzies, Cambridge

10mins elliptical 

20mins Arc

06 Oct 14: Chest & Shoulders 3

1930 Menzies, Cambridge

A Precor flye 10x12, 11x12, 13x12

B Inc BB bench 70x3x8 (CT)

C Flat DB bench (slight incline) 25sx3x8 (1s squeeze)

D Flat BB bench 50x3x6 (2s rest on chest)

E DB side lateral 10sx12,10,8/4/2

F Precor rev flye 2x30, 2+1.25x30, 2+2.5x30

G DB front raise 5sx3x12

05 Oct 14: Back 3

1000 Platinum

A Smith bent row 40x15, 60x12, 70x14(w/8rm) (1s squeeze)

B One arm cable row 8x3x8 (stretch & squeeze)

C (Smith) Rack pulls 10 cluster reps w/10s pause (4-6RM) @100

D DB pullovers 20x12, 22.5x12,12

E Partial chins 3x15 (first third) (emphasise stretch)