24 Dec 14: Deload

3 miles bike

0820 Platinum

A1 LF shoulder press 45.5x4x10

A2 Hammer MTS pulldown 40x4x10

B1 DB lateral raise 10sx3x10

B2 Smith shrug 60x3x12

C1 Bar pushdown 21x2x25

C2 LF curl 25x2x12

22 Dec 14: Deload

0900 ABW

A1 Chest press 91x4x10

A2 Cable row 41.25x4x12

B1 High cable flye 11.25sx3x12

B2 Rev cable flye 3.75sx3x12

C1 Rope pushdown 21.25x2x20

C2 DB curl 5sx2x25

25mins wattbike

19 Dec 14: Arms 12

1300 Platinum

A EZ bar curl (1.5 reps) 15x3x8 

B DB hammer curl on preacher bench 7.5x3x12

 

C1 EZ bar preacher curl (machine) 25x2x8

C2 Reverse curl 10x2x12

 

D1 Smith close grip bench press 40x8, 50x8, 

D2 Rope pushdown (3s flex) 40x3x6

 

E Seated dip machine (flex 2s) 75x2x8

 

F DB lying extension 10sx2x10

25mins elliptical 

18 Dec 14: Legs 12

7 miles bike

0930 ABW

A Seated leg curl (rest reps) 28x10, 35x10, 42x10/28x10/25 partials

 

B Leg press 6 plates x4x8 w/90s rest

 

C Squat (explosive) 60x3x8

D Toe press on leg press 40x3xAMRAP in 60s

16 Dec 14: Back 12

2 miles bike

0740 Platinum

A Wide pulldown 63x15, 56x15,15

B T-bar row (Exigo) 20x12, 25x10, 30x8, 35x6

C DB row (stretch) 30x2x15

D DB pullover 25x12, 22.5x12, 20x12

15 Dec 14: Chest & Shoulders 12

0930 ABW

A Machine press (flex) 49x12, 63x10, 77x8, 91x6

 

B Incline barbell (CT) 70x3x10

 

C Decline smith machine press (CT) 40x2x25, 65x8

 

D DB side lateral 10sx2x25

 

E Cage press (explosive) 40x5x5

 

F DB rear delt 5sx3x35

25mins wattbike 

11 Dec 14: Arms 11

0700 Platinum

A Seated DB curl (3s negative) 12.5sx2x6/6 hammer, 10sx2x6/6

 

B Close grip chin 3xF

 

C Reverse grip curl with EZ bar (to face) 10x3x12

 

D Rope pushdown (flex) 35x3x10

 

E Reverse grip pushdown (flex)15x3x10

 

F Machine dip 75x4x10

(Supersetted bis & tris for speed)

10 Dec 14: Legs 11

7 miles bike

0900 ABW

A1 Leg extension (double sets) 28x8/8, 8/8, 8/8

A2 Lying leg curl (double sets) 28x10/10, 10/10, 10/10

 

B Smith machine squat (3s negative, double sets) 5x6/6 pyramid up; 20, 40, 45, 50, 60

C Calf press 40x10x10 (on the minute)

1500: 1hr basketball

09 Dec 14: Back 11

7 miles bike

0900 ABW

A Front pulldown (super wide, stretch) 41.25x4x15

 

B Low cable row (slight stretch, half squeeze) 48.75x12, 41.25x12,12

 

C BB row 50x12, 55x10, 60x8, 65x6

 

D Hyperextension 3xAMRAP

08 Dec 14: Chest & Shoulders 11

7 miles bike

0900 ABW

A Cable flye (flex, 10s squeeze on last rep) 11.25x3x10

 

B Incline barbell in Smith machine (CT) - 20x25, 40x15, 60x8/(20s)4/(20s)2

 

C Flat DB press (stretch & flex) 22.5sx4x8

 

D Decline DB press (stretch, no flex) 22.5sx3x10  

 

E Cable side lateral 3.75x3x20

 

F Cable rear lateral (flex) 3.75sx3x20

 

G Seated DB press (flex) 22.5sx4x8