05 Dec 14: Arms 10

3 miles bike

0945 Platinum

A1 Seated DB curl (2s negative, hard flex) 10sx3x8

A2 EZ bar preacher curl (2s negative, hard flex) 5x3x8

 

B1 EZ bar reverse curl (to halfway) 5x3x12

B2 DB hammer preacher curl 7.5x3x12 

 

C1 Machine dip 61.4x3xAMRAP (up to 40)

C2 DB extension behind the head (bottom quarter) 20x3x8

 

D1 Regular pushdown 55x4x8

D2 HLL 3x10

10 mins bike

04 Dec 14: Legs 10

3 miles bike

1410 Platinum

A Lying leg curl (1.25 reps) 70x12, 90x10,10

B Leg press (high, CT) 4x15, 5x15, 6x15/4x15/3x15

C Hammer MTS (feet low & together, bottom half reps) 4x30, 5x25, 8x8

D RDL 80x3x10

E Calf press 120x6x10 w/45s rest

F Front squat (wide) 70x3x8

10mins bike

03 Dec 14: Cardio

7 miles bike

1500: 1hr basketball

02 Dec 14: Back 10

7 miles bike

0830 ABW

A One arm cable low row (reach) 23.75x10, 28.75x10

 

B Smith machine rest pause bent over row 40x2x10, 60x2x7

 

C DB Pullover 22.5x3x15

 

D Pull-up (half reps) 2x15

 

E DB shrug 30sx2x35 w/60s rest

 

F Hyperextension 19x3xF/F

01 Dec 14: Chest & Shoulders 10

7 miles bike

0900 ABW

A Incline DB press (stretch & flex) 27.5sx10, 32.5sx10,9

 

B Flat dumbell press (stretch & flex) 25sx12, 22.5sx12, 20sx12 (last set +4 pulses)

C Cable flye (squeeze throughout) 13.75sx3x10+5 negatives

 

D Smith machine decline bench press (chest, no lockout) 40x8, 60x6, 60x6/40x10/(widen grip)30xF

 

E1 Heavy side lateral (slow negative) 15sx2x8

E2 Hang and swing 5sx50, 7.5sx50

 

F1 Cable rear delt 3.75x2x15 (flex), 1.25x35

F2 V-sit 4x10

 

G Over and back 20x2x10, 25x10

28 Nov 14: Arms 9

7 miles bike

0830 ABW

A1 Standing DB curl (3s negative) 12.5sx2x6 reg/6 hammer, 10sx2x6/6

A2 Cable curl 13.75x4x6

B1 Standing EZ bar curl 15x3x8

B2 One arm preacher curl 5x3x8

 

C Rope pushdown 30x5x15 w/30s rest

 

D Close grip (JM) bench with ez bar (3s negative)15x12, 20x10, 25x8

 

E1 Seated tricep cable extension 13.75x25, 8.75x2x25

E2 V-sit 3x10

27 Nov 14: Legs 9

7 miles bike

0750 ABW

A BB RDL 70x4x10 (no lockout)

 

B Leg press (high, CT) 6 plates x4x8

 

C Leg extension (teardrop style)  36x15, 42x15, 49xF

 

D Lying leg curl 35x4x10

E Smith squat (3s negative, pause) 20x15, 30x12, 40x12, 50x12, 50x12

26 Nov 14: Cardio

7 miles bike

1500: 1hr basketball (half court)

25 Nov 14: Back 9

7 miles bike

0920 ABW

A1 Seated cable row 48.75x2x10 (flex) 53.75x2x6 (stretch)

A2 Pull-up/Pulldown with a neutral grip 2x6 (stretch), 41.25x2x10 (flex)

                                                         

B DB row deadstop 40x3x8

 

C1 Barbell shrug w2s flex 60x15, 80x12, 100x9, 120x6

C2 Hanging lat stretch 4x30s

 

D Good morning 60x4x8

E Calf press 40x4x60s w/60s rest

24 Nov 14: Chest & Shoulders 9

7 miles bike

0915 ABW

A Incline machine press 49x12, 63x10, 70x8+25 partials

 

B Incline barbell 60x4x8 (accelerate)

 

C Flat DB press (pause at bottom, squeeze at top) 30sx10, 25sx2x10

 

D Decline Smith bench 20xrest-pause to failure, 40x same

 

E Cable side laterals 1.25x4x20 w/30s rest

 

F One arm cable bent over rear lateral w/flex 3.75x4x15/side

 

G Seated dumbell press 20sx3x6 (CT)

21 Nov 14: Arms 8

0900 ABW

A Standing DB curl (3s negative) 10sx3x6

B Preacher curl 15x12, 12.5x12,12

C EZ rev curl 10x20, 7.5x20, 5x20 (10 full, 10 half)

D BB curl 20x10 (rest 20s), 8 (rest 20s), 6 (rest 20s)

E Rope pushdown 30x2x25, 25x25, 20x25 (15 flexed, 10 pumped)

F Bench dip 25xF, 45x3xF

G Smith CGBP (2s negative) 40x4x8

15mins wattbike 

20 Nov 14: Legs 8

3 miles bike

0945 Platinum

A Lying leg curl 70x3x12 w/pause

 

B1 DB RDL 30sx5x6 (CT)

B2 Leg press 40x50, 80x40, 120x30, 160x20, 200x10 (CT)

C1 Hammer MTS (wide) Smith squat 5x30, 6x20, 7x10

C2 DB RDL 30sx3x6 - use a fairly high and wide stance and turn your toes out some for quad sweep

D1 Seated calf 20x5x10

D2 Donkey raise 5x10

18 Nov 14: Back 8

0845 ABW 

A Front pulldowns 48.75x12, 51.25x10, 53.75x8 (1s flex)- 

 

B DB deadstop 40x3x8

 

C Low cable row 48.75x3x8

 

D Supported rows EZ +40x3x12

E DB shrug 40sx3x10 w/30s rest (CT)

 

F 45 back raise 19xF/F, 10xF/F, BWxF

17 Nov 14: Chest & Shoulders 8

0900 ABW

A Machine incline press 49x8, 56x8, (stretch & flex) 63xF/F/35 partials (CT)

 

Stretch pecs for 30 seconds

B Incline DB press 25sx8, 27.5sx8, 30sx8, 32.5sx8 (stretch, no lockout)  

 

C Barbell Incline 70x4x5 (CT)

 

D Cable flye 13.75sx10 (rest 30), 11.25sx10 (rest 30), 8.75sx10 (flex 2s)

 

Stretch pecs for 45 seconds

 

E DB side lateral 5sx2x25, 12.5sx2x8

 

F Bent over DB side lateral 5sx2x35, 10sx2x10

 

G 6 ways 2sx3x10

25mins bike

14 Nov 14: Arms 7

7 miles bike

0945 ABW

A1 Standing dumbell curl alt 10sx4x8

A2 EZ curl 20x3x6, 15x6 w/3s negative

 

B One arm DB preacher curl 6x3x10 (full stretch, use bench) (30s rest)

 

C Reverse curl 10x25, (20 count), 7.5x20, (20 count), 5x15, (20 count), 5x10

 

D Bent over rope extensions 18.75x4x12

 

E Bench dip w/lean 4x8

F Smith machine close grip bench / JM press 20x8, 25x8, 30x8, 35x8

G1 HLL 4x15

G2 Kneeling cable crunch 28.75x4x15

13 Nov 14: Legs 7

7 miles bike

1030 ABW

A1 Leg extension 28x12, 35x12 (1s flex), 42x9 (2s flex), 49x6 (3s flex)

A2 Leg curl 28x12, 35x12, 42x9, 49x6

 

B Leg press (CT) 130x20, 150x15+5, 160x10+10, 180x5+15

C1 Barbell stiff leg deadlift 60x4x12 (flex)

C2 Calf press 80x15, 100x15, 120x15, 100x15, 80x15 (2s stretch)

11 Nov 14: Back 7

25 mins bike

1000 ABW

A T-bar row 40x8, 45x8, 50x8

 

B Dumbbell Row 40x4x8 (stretch)

 

C1 BB shrug 80x4x10

C2 DB pullover 22.5x4x10 

 

D Rack pull 100x3, 130x3

 

E Calf press 80x15,15,15, 70x15

06 Nov 14: Upper

1225 Shrivenham

A Inc Smith press 70x9+4+3=16RP

S1 Pec stretch

B Military press 40x12+4+3=20RP

C Seated lateral raise 30lbsx20

S2 Delt stretch

D Bar pushdown 20x15+6+5=26RP

E Pull-up 6+3+2=11RP

F CSR 60x9+4+4=16RP

S3 Lat stretch

04 Nov 14: Lower

1230 Shrivenham

A BB curl 30x7+3+2=12RP

B Dante curl 3.75x10/side

C Calf press 100x11 (DC-style)

D GHR 8+3+2=13RP

E Leg press 150x6, 110x10

03 Nov 14: Upper

A one-week hiatus from MD for time reasons. This week will be DC-style training.

1225 Shrivenham

A Inc Smith press 70x7+3+3=13RP

B Seated Smith press 30x10+5+5=20RP

C Seated lateral raise 25lbsx20

D Bar pushdown 20x12+6+5=23RP

E Chin 6+3+2=11RP

F CSR 60x8+4+4=16RP

10 Nov 14: Chest & Shoulders 7

1020 ABW

A Incline dumbell press 35sx12, 30sx10, 35sx8,8 (stretch emphasis) 

 

B Flat dumbell press (stretch & flex) 30sx4x9

C Decline in smith machine 40x12, 60x9, 70x6

 

D Machine flye (cable) (1-arm) 11.25x4x8 (2s flex)

 

E Heavy partial side laterals 17.5sx4x25 

 

F Rear delt dumbell raises (hang & swing) 15sx30,30, 12.5sx30 w/20 second rest

 

G Smith machine seated military press 35x3x8 (top of head, 3s negative, CT)

Later:

A1 Rev crunch 4x15

A2 Rollout 4x15