02 Jan 16: Arms 8

2 miles bike

1330 Platinum 

A DB curl 4x8 

B LF preacher 4x10 

C DB hammer 4x15 

D Rope pressdown 4x12 

E Machine dip 4x8 

F French press 4x15 

31 Dec 15: Back 8

2 miles bike

0925 Platinum 

A Pulldown neutral grip 49x8, 56x8, 63x8, 70x8

B Hammer MTS row 30sx4x8 

C Smith bent row 40x4x6 

D Smith rack DL 40x10, 50x10, 60x10,10

*All sets 60s rest

29 Dec 15: Legs 8

3 miles bike

1115 Platinum 

A SLDL 60x6x6 

B1 Leg press rest pause 4x8 

B2 Calf press 2x10

C Goblet squat 20x3x20 

D Leg curl 90x3x10 

E Band dorsiflexion 2x10

28 Dec 15: Chest 8

2 miles bike

1230 Platinum 

A Machine press 61.4x10, 68.2x10, 75x10

B Smith inc vs band 40x5,5, 50x5,5,5

C DB press 27.5sx10, 35sx10,10

D DB flye 15sx2x15 

E DB side lateral 10sx4x8 

F Band rear delt 3x15 

G DB front raise 7.5sx3x12

23 Dec 15: Arms 7

3 miles bike

1030 Platinum 

A DB curl w/negatives 10sx4x8 

B EZ reverse curl w/fat grips 10x4x10 

C EZ curl 20x4x8 

D EZ reverse curl 10x4x10 

E Rope pressdown 35x4x10 

F EZ lying tricep extn 20x4x15 

G CG pushup 4x15 

H Decline lying tricep extn 20x4x15 

21 Dec 15: Back 7

1000 ABW

A Chinup (palms facing, shoulder width) 2x10 

B Pullup neutral grip 2x10 

C Pullup 2x10 

D DB pullover 25x4x10 

E DB 1-arm deadstop row 35x8, 37.5x8, 42.5x8,8

F Smith shrug 40x3x20 

G Hyperextension banded 3x30 

22 Dec 15: Legs 7

2 miles bike

0820 Platinum 

A Lying leg curl 70x10, 80x10, 90/50x10/10 

B BB squat explosive 60x4x3 

C BB squat ascending 80x3, 100x3, 120x3, 130x3

D1 Leg extn 90x5x15 

D2 Single leg press 80x5x15 (each set 

alternate legs every 5 reps) 

E1 SLDL 3/4s 60x3x15 

E2 Seated calf 30x2x15

E3 Band dorsiflexion 2x20

19 Dec 15: Chest 7

2 miles bike

1000 Platinum 

A DB press (stretch/flex) 20x8, 22.5x8, 25x8

B Incline Hammer paused 30sx4x10 

C LF flat press 

banded 47.7x8, 54.5x8, 61.4x8

D Stretch pushup 3x20 

E DB side lateral 7.5sx4x15 

F LF press (limited ROM) 22.7x5x5

18 Dec 15: Arms 6

2 miles bike

0900 Platinum

A1 BB curl 20x25,20,15,10 

A2 Rope pressdown 

20x25,20,15,10 

B DB hammer curl 12.5sx4x8 

C Dip machine 75x4x10 

D Preacher machine 25x4x8 

E Decline lying tricep 

extn 20x4x12 

17 Dec 15: Back 6

7 miles bike

0915 ABW

A BB 1-arm row 15x3x8 

B 1-arm pulldown 25x4x8 

C Stretchers 40x3x10 

D Smith shrug (3s flex) 60x3x10 

E Hyperextension banded 20,20/20 

15 Dec 15: Chest 6

0830 ABW

A Inc DB (stretch/flex) 20sx8, 22.5sx8, 25sx8

B Rev band bench 60x5, 80x5, 90x5, 100x5,5

C Smith inc 40x12, 60x12, 70x12

D DB bench (stretch) 25sx3x8 

E DB rear delt 7.5sx4x15

F Cage press 40x5x5

G Leaning side lateral 7.5x15, 6x15, 5x15

12 Dec 15: Legs 6

1020 Platinum

A SLDL 60x4x10 

B Leg press rest pause 

5x8 (pyramid up)

C BSS 10sx3x12 

D Hammer squat 

1x10/10/10 

E1 Lying leg curl 50x3x15

E2 Seated calf 22.5x2x20

E3 Band dorsiflexion 2x20

*Definite back strain Thurs. Hamstrings neurally tight and weak today.

11 Dec 15: Arms 5

1315 Shrivenham

KBD Arms 5

10 Dec 15: Back 5

1315 Shrivenham

KBD Back 5

08 Dec 15: Legs 5

1315 Shrivenham 

KBD Legs 5

07 Dec 15: Chest 5

Split into two sessions for convenience:

1315 Shrivenham

Chest

1700 South Marston

Delts

04 Dec 15: Arms 4

0830 RC Pentagon

A1 Arm extn 4x10 

A2 Cable o/h extn 4x10 

B1 Bench dip 4x8  

B2 Incline lying extn 4x8 

C1 BB curl 4x10 

C2 Hammer curl 4x10 

D1 Machine curl 4x10 

D2 Reverse curl 4x10

03 Dec 15: Back 4

1715 RC Pentagon

A Meadows row 4x8 

B 1-arm pulldown 4x8 

C Cable straight-arm 

pulldown 4x12 

D Smith shrug 3x12 

E Hyperextension 20,20/20

30 Nov 15: Chest 4

0800 Equinox Washington

A Inc DB press 3x8

B Hammer flat press 6x8

C Inc Smith 5x5

D Stretch push-up 3x20

E Rear delt 3x15

F Machine o/h press neutral 5x5

G DB front raise 3x12

28 Nov 15: KBD Legs 4

1200 Platinum 

A Leg curl 50x25, 57.5x20, 70x15, 77.5x10

B BB squat 60x8, 80x8, 100x8, 110x8

C Walking DB lunge 15sx3x8

D Leg press ascension 2 plates - 7 plates a side, 5 reps per

E SLDL 3/4s 80x3x10

F1 Seated calf raise 20x2x20

F2 Band dorsiflexion 2x20

26 Nov 15: Arms 3

0900 ABW

A1 V bar press down 15x4x15

A2 BB curl 20x4x8

B1 Bench dip sit back 4x8

B2 DB hammer curl w/partials 12.5sx4x8

C1 Decline lying extn 7.5sx4x15

C2 BB rev curl w/partials 15x4x8

D CG push-up 1x20

25 Nov 15: Back 3

0815 ABW

A DB row 25x10, 30x10, 35x10, 25x20

B Pulldown facing away neutral 50x4x8

C DB pullover 25x4x10

D Rack DL 100x3x6

E Hyperextension banded 3x20

1500: 1hr basketball

23 Nov 15: Chest 3

1500 Quy

A DB decline 25sx3x8

B BB incline 65x5x5

C Machine press 14x5x6

D Stretch push-up 2x20

E DB side lateral 10sx4x10

F Rear delt machine 15x3x15

22 Nov 15: KBD Legs 3

2 miles bike

1020 Platinum 

A Leg curl 70x10, 90x10, 110x10/10/20

B BB squat 60x8, 80x8, 100/60x8/8

C SLDL 3/4s 70x4x8

D Leg press 80x30, 100x30, 120x30

E Band dorsiflexion 2x20

19 Nov 15: KBD Arms 2

0830 ABW

A1 Rope press down 15x4x12

A2 DB curl (slow nve) 10sx4x8

B1 Bent over extn 20x4x12

B2 BB curl (bottom half) 25x4x8

C1 1-arm cable extn 5x4x12

C2 Pulldown abs 70x3x10

18 Nov 15: KBD Back 2

7 miles bike

0910 ABW

A 1-arm BB row 10x12, 15x12, 17.5x12,12

B Cable straight arm pulldown 15x10, 20x10, 22.5x10, 25x10

C T-bar row 20x10, 30x10, 40x10, 50x10

D DB shrug 25sx3x20

E Hyperextension 1x50

17 Nov 15: KBD Chest 2

7 miles bike

1430 ABW

A DB inc (stretch & flex) 25s3x8

B BB inc (paused, explosive) 60x5x5

C Machine press 70x4x8

D Stretch push-up 3x20

E DB side lateral 10sx3x12

F Cage press (explosive) 40x5x5

G DB hang & swing 7.5sx3x15

16 Nov 15: KBD Legs 2

2 miles bike

1530 Platinum 

A Lying leg curl 70x8, 90x8, 110x8,8

B Squat 60x6, 80x6, 90x6, 100x6

C Hammer MTS squat 6x15,15, 4x25,25

D Chain lunge 1 chain x3x12

E SLDL 60x3x10

13 Nov 15: KBD Arms 1

0815 Platinum

A1 Rope pushdown 25x15,15,15/10

A2 Cable curl 25x15,15,15/10

B1 Rev grip pushdown 35x12, 40x12,12,12/10

B2 DB hammer curl 12.5sx10,10,10/10

C1 Dec tri EZ extn 20x8,8,8/8

C2 Machine preacher 25x8,8,8/8

11 Nov 15: KBD Back 1

0800 Platinum 

A Meadows row 20x4x10

B 1-arm pulldown 28x4x8

C Pullover 25x4x12

D Smith row 40x4x6 (explosive)

E Hyperextension vs mini band 15, 15/15 

1500: 1hr basketball

10 Nov 15: Chest & Delts 3

0820 ABW

12 chest, 8 delts 

A Chest press (stretch/flex) 60x12, 65x10, 70/40xF/F

B Low inc DB (stretch, no lockout) 25sx8, 27.5sx8, 30sx8, 32.5sx8

C Inc DB flye (stretch, half reps) 17.5sx10,10 17.5s/10sx10/10

D Partial side lateral (30s rest) 17.5sx4x25

E Bent cable lateral 5x4x15

08 Nov 15: Legs 3

2 miles bike

1030 Platinum

16 sets

A1 Leg curl (feet together, paused) 50x15, 70x12, 90/50x8/8

A2 Leg extn (flex) 50x15, 70x12, 90/50x8/8

B1 Front squat 40x15, 50x12, 60x10, 80x8

C1 Seated calf 25x2x15

C2 Cable dorsiflexion 10x2x10

06 Nov 15: Arms 2

4 miles bike

0900 ABW

Arms: 18 sets, Abs: 6 sets

A1 Rope pushdown 10x20, 12.5x15, 15x12, 20x8

A2 Rope curl 7.5x20, 10x20, 12.5x15, 15x15

A3 Meadows crunch 70x3x10

B1 Neutral machine CGBP lockouts 70x3x12

B2 Seated row curl 20x3x8

C1 Single arm rev extn 5x2x12

C2 BB curl 20x2x10

C3 HLL 3x6

05 Nov 15: Back 2

0915 Platinum 

165sets

A Hammer row 20sx12, 25sx12, 30sx10, 35sx8

B Exigo row wide 30x3x12

C Stretcher 35x15, 42x12, 49x10

D DB pullover 25x3x12

E Back raise 2xF

03 Nov 15: Legs 2

0915 Platinum

16 sets

A1 Leg curl 70x15, 90x12, 110x8

A2 Teardrop extn 50x12, 70x10, 90x8

B Leg press (close) 80x20, 120x20, 160x20

C Smith squat (duck) 60/40/20x8/8/8

D1 Seated calf 20x2x20

D2 Band dorsiflexion 2x20

02 Nov 15: Chest & Delts 2

7 miles bike

1000 ABW

12 sets chest, 8 sets delts 

A DB twist press 15sx4x12

B Machine press neutral (stretch/flex) 60x8,8, 60/40xF/F

C Inc Smith (touch/no lock) 40x4x20 (widen grip each set)

D Cable side lateral 3.75sx12/11/10/9 (30s rest)

E Cable rev flye (flex) 2.5sx4x20

30 Oct 15: Arms 1

0800 Hotel

Arms, 9 sets per body part

28 Oct 15: Back 1

1730 Hotel

A Seated row machine 5x12 (pyramid)

B DB row 3x6/s

C Pulldown machine 3x10 (stretch)

D Pullover 2x15

E1 Ab machine 3x12

E2 Low back machine 3x10

26 Oct 15: Chest & Delts 1

1220 Shrivenham

A Inc DB flye 4x15 (stretch/flex)

B Flat bench 4x8 (full range, accelerate)

C Inc Smith 2x12, 2x10 (touch, no lockout)

D One-arm cable lateral 4x20

E Rear delt 4x15

25 Oct 15: Legs 1

1000 Platinum

A1 Leg curl pyramid up, 4x10

A2 Leg extn pyramid up, 4x10

B Leg press pyramid up, 4x15

C DB RDL 2x12, flex

D Hammer v-squat, duck feet, drop set 1x10/10

E Banded dorsiflexion 2x20

22 Oct 15: 7.3

0900 ABW

7.3

Returning to MD next week. Not great results on BLAB (body comp).

20 Oct 15: 7.2

1130 ABW

Deadlift: 120x7, 130x5, 135x3

19 Oct 15: 7.1

0800 Platinum

A Bench 75x7, 80x5, 85x

B Alt med ball push-up 2xAMRAP

C1 Hammer MTS row 40sx3x10

C2 Lying DB extn 12.5sx3x10

D1 Cable face pull (2s flex) 35x3x10

D2 Zottman curl 7.5sx3x10

E DB complex 7.5x7,8,9,10 (60s rest)

16 Oct 15: 6.3

0745 Frensham

6.3

13 Oct 15: 6.2

0839 Platinum

A1 Kneeling jump 4x5

A2 Deadlift 110x8, 120x6, 130x4

B1 Supine hip thrust 3x12

B2 Ball plank 3x30s

C Reverse lunge, front foot elevated 10sx2x10/s

D Tabata jump rope 8x20/10

12 Oct 15: 6.1

2 miles bike

1520 Platinum

A Bench 75x8, 80x6, 85x8

B Alt med ball push-up 2xAMRAP

C1 Hammer MTS row 35sx3x12

C2 Lying DB extn 12.5sx2x12, 10sx12

D1 Cable face pull (2s flex) 30x3x12

D2 Zottman curl 10sx12, 7.5sx2x12

E DB complex 7.5x7,8,9 (60s rest)

05 Oct 15: Upper

0930 ABW

Lifting: DC-style session

20mins elliptical 

04 Oct 15: Yoga

1700 Home

40mins ashtanga 

01 Oct 15: 4.3

1130 Platinum

A Chin-up 17 total reps

B1 Pulldown 42x25,25

B2 Machine o/h press 31.8x20,20

C 1-arm cable rear delt 10x4x10

D Run the rack curl 12.5-5x8

E1 Sprinter sit-up 2x20

E2 V-up 2x15

E3 Toe touch 2x20

E4 Hip-up 2x15

F1 Mountain climber 3x30

F2 Push-up 3x20

F3 Groiner 3x10

F4 Burpee 3x5

(60s rest between sets)

28 Sep 15: Yoga

2000 Home

Hatha - Grounding Down Vata Dosha (27)

29 Sep 15: 4.2

2 miles bike

0900 Platinum 

A DL 125x5, 135x3, 145x1

B Split squat jump 2.5sx5x5

C1 Hamstring curl ball 3x15

C2 Spread-eagle sit-up 3x15

C3 Alt lunge 5sx2x60s

D 1 mile elliptical (L15): 9:08

27 Sep 15: 4.1

1430 Platinum

A Bench 80x5, 85x3, 90x

B Hammer inc press 30sx25,

C1 DB row 40x4x8

C2 Rope pushdown 45x4x8

D1 BB Smith shrug (2s flex) 80x3x8

D2 Inc DB rear delt flye 5sx3x10

E BB complex 30x4x10 w/60s rest

19 Sep 15: Cardio/Arms

2 miles bike

0900 Platinum 

A Elliptical HIIT 10x30/60 (25mins total)

B1 V-bar pushdown 40x5x15

B2 DB curl 10sx5x12

C One-arm rev extn 10x5x10 (no rest)

D Cable preacher curl 10x5x10 (no rest)

18 Sep 15: Cardio

3 miles bike

1500: 60mins elliptical

17 Sep 15: 3.3

2 miles bike

0900 Platinum 

A Chin-up 16 total reps

B1 Neutral pulldown 42x20, 49x11

B2 Neutral machine press 31.8x20, 36.4x10

C 1-arm cable rear delt flye 5x4x10/s

D Run-the-rack curl 

E1 Sprinter sit-up 2x20

E2 V-up 2x10

E3 Toe touch 2x15

E4 Hip-up 2x10

F 100 push-ups: 2:39 (-5s)

15 Sep 15: 3.2

0900 ABW

A Deadlift 122.5x7, 130x4, 142.5x2

B SS jump 4x5/s

C1 Swiss ball leg curl 3x15

C2 Spread eagle sit-up 3x15

D Alt forward lunge 2x45s

E 3.2km wattbike (3): 5:16

14 Sep 15: 3.1

0930 ABW

A Bench press 77.5x7, 82.5x4, 90x8

B Machine press 60x25,20

C1 One-arm row 35x4x10

C2 Rope pushdown 15x4x10

D1 BB shrug (2s flex) 30sx3x10

D2 Inc rear delt flye 6sx3x12

E BB complex 30x4x10 w/90s rest

F 20 mins elliptical

10 Sep 15: 2.3

1300 Shrivenham 

A Chin up 15 total reps (3x5)

B1 Pulldown 50x20, 55x15

B2 DB o/h 20sx15,15

C1 Rolling extn 25lbsx5x8

C2 Hammer curl 25lbsx5x8

D1 Toe touch 2x20

D2 Bicycle 2x30

D3 Side plank 2x30s/s

E 100 push-ups: 2:44 (-5s)

F 1km run: 8:13

08 Sep 15: 2.2

2 miles bike

1300 Shrivenham

A DB squat jump 5sx4x6

B DL 120x7, 127.5x5, 135x3

C1 Back raise 10x3x12

C2 MB twist 8x3x15s

06 Sep 15: 2.1

3 miles bike

1000 Platinum

A Bench press 75x7, 80x5, 85x12

B Hammer inc 30sx2x25,20

C1 Hammer overhand row 27.5sx4x12

C2 Bar pushdown 50x4x12

D1 DB shrug (2s flex) 35sx3x12

D2 DB lateral 10sx3x12

E BB complex 30x3x10 w/90s rest

03 Sep 15: 1.3

3 miles bike

0900 Platinum 

A Chin up 15 total reps (3x5)

B1 Pulldown 42x20, 49x15

B2 LF o/h 31.8x15,15

C1 Rolling extn 10sx2x8, 12.5sx2x8

C2 Hammer curl 10sx2x8, 12.5sx2x8

D1 Toe touch 2x20

D2 Bicycle 2x30

D3 Side plank 2x30s/s

E 100 push-ups: 2:49

02 Sep 15: Cardio

7 miles bike

1500: 1hr basketball

01 Sep 15: 1.2

7 miles bike

0900 ABW

A DB squat jump 5sx4x6

B DL 115x8, 122.5x6, 130x4

C1 45 back raise 3x15

C2 MB twist 5x3x20/s

D 1.6km run: a long time 

30 Aug 15: BLAB 1.1

3 miles bike

1030 Platinum 

A Bench press 70x4, 75x4, 80x15

B Hammer inc press 7.5x2x25

C1 Hammer overhand row 4x15

C2 V-bar pushdown 45x4x15

D1 DB shrug (2s flex) 30sx3x15

D2 DB lateral 10sx3x15

E BB complex 30x2x10 w/90s rest

28 Aug 15: 1.3

3 miles bike

1100 Platinum

A1 Inc DB bench (6s neg) 20sx3x8

A2 Pulldown (single arm neg) 56x3x5/side

B1 DB flye w/IR 10sx3x10

B2 Underhand band pull-apart 3x15

B3 Conc curl 10x3x10/s

B4 DB extn deadstop 10sx3x10

B5 Pike plank 3x12

26 Aug 15: 1.2

0800 ABW

A BSS (6s neg) 17.5sx3x5

B DL 90x2x8

C1 SL hip thrust 2x8

C2 Calf raise on floor 2x15

C3 Swiss ball crunch 2x10

25 Aug 15: B2L 1.1

7 miles bike

0900 ABW

A1 Narrow bench 70x3x4, 12

A2 YWT 4x10s

B1 Medball push-up 3x5

B2 Cable row 40x3x12

B3 Lever lateral 6sx3x10

B4 McGill sit-up 3x8/s

21 Aug 15: 12.2 Chest & Delts

7 miles bike

0930 ABW

A Machine press (flex) 50x12, 60x10, 70x8, 80x6

B Inc BB (CT) 65x3x10

C Dec BB 40x25,25, 70x8

D DB side lateral 5sx2x25

E Cage press 40x5x5

F DB rear delt 3sx3x35

19 Aug 15: 12.1 Back

1700 NMA

A Wide pull-up 3x15

B T-bar row 20x12, 30x10, 40x8, 55x6

C DB row (stretch) 30x2x15

D DB pullover 25x3x12

18 Aug 15: 11.4 Arms

0800 ABW

A1 Seated DB curl/Hammer curl 7.5sx4x6/6

A2 Rope pushdown (flex) 15x3x10

B1 Chin-up 3xF

B2 Rev pushdown (flex) 5x3x10

C1 EZ rev curl 10x3x12

C2 Bench dip 4x10

17 Aug 15: 11.3 Delts

7 miles bike

0900 ABW

A Cable side lateral 2.5sx3x20

B Cable rear lateral (flex) 1.25sx3x20

C Seated cable press (flex) 10sx8, 12.5sx8, 15sx8, 17.5x8

15 Aug 15: 11.2 Back

2 miles bike

1100 Platinum 

A Pulldown (stretch) 49x4x15

B MTS row (flex) 30sx12, 32.5x12,12

C1 Exigo row wide 30x12, 40x10, 50x8, 60x6

C2 Hyperextension 3xF

D Prowler 50x10 in 10 high & low handles

14 Aug 15: 11.1 Chest

1000 ABW

A Cable flye (flex) 10sx3x10 (last rep of each set flex 10s)

B Smith inc (CT) 40x25, +bandsx10,8/4/2

C Flat DB (stretch & flex) 22.5sx4x8

D Dec DB (stretch, no lockout) 22.5sx3x10

1400: 1hr basketball

1800: 25mins light yoga

13 Aug 15: 10.4 Arms

3 miles bike

1115 Platinum 

A1 Seated DB curl (2s neg) 10sx3x8

A2 EZ preacher (2s neg) 10sx3x8

90s rest between rounds

B1 EZ rev curl 10x3x12

B2 DB hammer preacher 7.5x3x12

90s rest between rounds

C1 Machine dip 3x high reps 

C2 French press (bottom 1/4) 20x3x8

D Bar pushdown 28x4x8

11 Aug 15: 10.3 Delts

1715 HI SD

A1 Heavy side lateral 25lbsx2x8

A2 Hang & swing 20lbsx2x50

B DB rear delt (flex) 12lbsx2x15, 8lbsx35

C DB Bradford press 20lbsx3x10

10 Aug 15: 10.2 Back

0730 HI SD

A One-arm cable row 4x10, 5x10

B Press machine row 12x2x10, 15x2x7

C Pullover 25lbx3x15

D Pull-down half rep 15x2x15

E Machine shrug 10x2x35 w/60s rest

F Hyperextension Swiss ball 25lbx3xF/F

07 Aug 15: 10.1 Chest

0900 ABW

A Flat DB (stretch & flex) 22.5sx10, 25sx10,10

B Inc DB (stretch & flex) 22.5sx3x12 (last set +4 pulses)

C DB flye vs band 15sx3x10

D Smith dec 40x8, 80x6, 80/40x6/10/F

06 Aug 15: 9.4 Arms

7 miles bike

0850 ABW

A1 DB curl (3s neg)/ Hammer curl 10sx4x6/6

A2 Cable curl 10x4x6

B1 BB curl 20x3x8

B2 One-arm preacher 7.5x3x8

C V-bar pushdown vs band (flex) 7.5x5x15 w/30s rest

D CGBP Smith 40x12, 50x10, 60x8

E Cable French press 10x3x25

05 Aug 15: 9.3 Back

2 miles bike

1100 Platinum 

A1 Hammer row 25sx10,10, 40x6,6

A2 Hammer pull down 40sx6,6, 25x10,10

B Deadstop row 45x3x8

C1 BB shrug Smith (flex 2s) 40x15, 60x12, 80x9, 100x6

C2 Lat stretch x30s

D GM 40x4x8

04 Aug 15: 9.2 Delts

7 miles bike

0920 ABW

A Cable side lateral 1.25x4x20 w/30s rest

B One arm rear lateral (flex) 10x4x15

C DB oh press seated 25sx3x6

03 Aug 15: 9.1 Chest

2 miles bike

1030 Platinum 

A Hammer inc 30sx12, 40sx10, 45sx8+25 partials

B Inc BB (explosive) 50x4x8

C DB bench (pause & flex) 25sx3x10

D Hammer dec (paused) 15sxF, 20sxF

01 Aug 15: 8.4 Arms

4 miles bike

1600 Platinum 

A1 Standing DB curl (3s neg) 12.5sx3x6

A2 V-bar pushdown vs mini 20x2x25, 15x2x25 (15 flexed)

B1 Preacher curl machine 20x3x12

B2 Dip machine 75x4xF

C1 EZ rev curl 5x3x20 (10 full/10 half)

C2 CGBP Smith 60x4x8

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

31 Jul 15: 8.3 Back

1230 Shrivenham

A Pulldown (arch & flex) 50x12, 60x10, 70x8

B DB deadstop 85lbsx3x8

C CSR 50x8, 55x8, 60x8

D Smith row (wide) 30x3x12

E DB shrug 90lbsx3x10 w/30s rest

F Hyperextension 20xF/F, 10xF/F, BWxF

30 Jul 15: 8.2 Delts

1230 Shrivenham 

A Side lateral 15lbsx2x25, 25lbsx2x8

B Bent over lateral 10lbsx2x35, 20lbsx2x10

C 6-ways 2.5sx3x10

D1 Bar pushdown 2x25

D2 BB curl 2x25

29 Jul 15: 8.1 Chest

1220 Shrivenham

A Smith inc (stretch & flex) 60/40/20xF/F/F/35 partials

B Inc DB (stretch) 55lbsx4x8

C BB inc (CT) 60x5, 70x5, 80x5,5

D Machine flye (flex) 10sx3x10 w/30s rest

27 Jul 15: 7.4 Arms

1300 Shrivenham

A1 Alt DB curl 25lbsx4x8

A2 EZ curl (3s neg) 15x4x6

B DB preacher (stretch) 15lbx3x10 w/30s rest

C EZ rev curl 5x25/20/15/10 (20s rest)

D Oh rope extn 4x12

E Bench dip 4x8

F Smith CGBP 50x4x8

26 Jul 15: 7.4 Back

1100 Platinum 

A Exigo T-bar 30x8, 35x8, 40x8

B DB row 40x4x8

C1 Smith shrug 80x4x10

C2 Pullover 25x4x10

D Rack pull (Smith) 80x3x3

24 Jul 15: 7.2 Delts

0900 Platinum 

A Partial side lateral 17.5sx4x25

B DB rear delt 5sx3x30 w/20s rest

C Smith seated military (3s neg, top of head, CT) 35x3x8

D1 V bar pushdown 40x3x20

D2 LF curl 20x20,15,12

20mins elliptical

23 Jul 15: 7.1 Chest

2 miles bike

1030 Platinum

A Incline DB press (stretch/lockout) 20sx12, 22.5sx10, 25sx8,8

B Flat DB (stretch/flex) 25sx4x9

C Hammer decline (CT) 15sx12, 20sx9, 25sx6

D Machine flye (stretch/flex) 49x4x8

21 Jul 15: 6.4 Arms

7 miles bike

0900 ABW

A1 Rope pushdown (flex) 15x4x12

A2 Alt seated DB supination curl 7.5sx4x8

A3 Cable kick back with high flex 5x4x8

A4 EZ bar reverse curls (3s neg) 10x4x8

B1 Dip (mid range) 20x4x6

B2 EZ curl (3s neg) 20x4x6

B3 Lying tricep EZ extension 20x4x8

B4 DB hammer curl 15sx4x7

18 Jul 15: Conditioning

3 miles bike

0900 Platinum 

5 mins elliptical

Prowler 40x10 trips in 10mins

Battle rope 10s:50s x 10 rounds

KB swing 24x10s:50s x 10 rounds

20 Jul 15: 6.3 Back

7 miles bike

0930 ABW

A Smith row (paused) 40x8, 50x8, 60x8,8

B One arm BB row 10x8, 15x8, 20x8, 25x8

C Medium underhand pulldown (CT) 50x10, 55x10, 60x10

D Pullover 25x3x10

E Pullthrough 25/15x3x10/10

17 Jul 15: 6.2 Delts

3 miles bike

1730 Platinum

A Side lateral va chains 5sx3x10, 10sx50 partials

B Wide grip Smith oh (flex) 30x3x8 w/45s rest

C Cable rear delt 5sx3x25

20mins incline treadmill (interval)

16 Jul 15: 6.1 Chest

0720 Mercure Letchworth 

A LF incline (CT) 45x12, 65x10, 75x8,8/8

B Inc Smith (CT) 30x10, 40x9, 60x8, 65x7, 70x6

C BB bench (paused) 60x3x5/4/3

D Flye machine (stretch & flex) 61x3x8 (superset w/30s pec stretch)

E1 Bar pushdown 16.25x3x20

E2 DB curl 5sx3x20

15 Jul 15: Basketball

1500 ABW

60mins basketball

1945 Mercure Letchworth

30mins elliptical 

14 Jul 15: 5.3 Arms

7 miles bike

1000 ABW

A1 Rope pushdown 15x4x12

A2 Spider curl (3s neg) 7sx4x8

B1 Bench dip 4x10

B2 BB curl (flex) 20x4x6

C1 French press 25x4x8

C2 Preacher curl (3s neg) 15x4x8

D Rev curl 15x2x12

13 Jul 15: 5.2 Back

0930 Platinum

A Smith row 30x8, 35x8, 40x7,7, 45x6, 50x6 (last 4 sets paused)

B Exigo row (stretch/arch) 30x10, 35x8, 40x6

C Pull-up neutral 2xF, medium overhand 2xF, wide grip 2xF

D DB pullover 22.5x2x10

E Farmer's walk +40sx10 trips, 30s rest

12 Jul 15: 5.1 Chest & Shoulders

Left shoulder feeling a bit off today.

2 miles bike

1400 Platinum 

A Inc DB press (stretch & squeeze) 20sx8, 22.5sx8, 25sx8, 30sx8

B Smith dec press 20x25, 30x20, 45x12,10/F/F (widen grip on final drop)

C BB bench (paused) 60x4x5

D Cable cross (stretch) 20sx4x6

E Seated OH Smith press (top of head) 20x15, 30x12, 40x9

F OH Hammer press (flex) 60x3x10

G Rear delt 7.5sx2x30 (30s rest), 20 (rest 30s), 10

02 Jul 15: 4.4 Arms

7 miles bike

0900 ABW

A1 Bench dip 4x20

A2 L-extn 10x4x7

B CGBP (Smith) (3s neg) 40x3x8

C Rope push down (flex) 20x3x8

D EZ curl 20x12,10,8

E DB curl/Hammer curl (3s neg) 8sx3x8/8

F Preacher (top end only) 20x4x6

01 Jul 15: 4.3 Back

0800 Mercure Letchworth 

A Single arm cable row 25x12, 30x10, 35x8

B Rack DL work up in 6s to 3 reps

C Lat pull down 55x10, 65x10,10

D CSR wide 50x3x12

E DB shrug (3s flex except last set) 30sx2x10/45s/F/30s/F 

F 45 degree raise 10x2x15/10

30 Jun 15: 4.2 Deadlift

1000 Mercure Letchworth 

Juji DL routine 110 *not feeling strong today

RP leg extn

Abs 

29 Jun 15: 4.1 Chest & Delts

1030 Letchworth 

A1 Cable crossover (flex) 47x12, 54x12, 61x12,12 

A2 Partial flye 10sx7,7,7,7

B Inc BB (Smith) (3s neg) 50x4x6

C Bench press (Smith) (paused) 50x4x5 

D Side lateral 10sx3x8 w/10s rest

E Machine press (flex) 35x3x10+10 partial

F Rear delt machine (flex) 26x2x40

1800: 1hr yoga

26 Jun 15: 3.3 Arms

7 miles bike

1100 ABW

A1 Rope extn 12.5x3x12

A2 O/h rope extn 12.5x3x10

A3 Bench dip 3xF

B Lying EZ bar 15x3x10

C1 EZ curl 20x3x8

C2 Standing DB curl 7.5sx3x8

C3 EZ rev curl 10x3x8

D Chin-up 1x8

24 Jun 15: 3.2 Back

1230 Mercure Letchworth 

A Smith row 30x15, 40x12, 50x8+6

B One-arm cable row 15x8, 25x8, 30x8

C Rack DL 100x10x1 w/10s rest

D DB pullover 22.5x3x12

E Partial pull-up 3x15

23 Jun 15: Deadlift

Mercure Letchworth 

0800 30mins elliptical 

1600 Juji DL routine

Rest-pause on leg extn

Some machine crunches

1930 KB class 30mins

22 Jun 15: 3.1 Chest & Delts

1500 Mercure Letchworth

A Machine flye (3s neg, 1s flex) 47x3x12

B Machine inc press 75x8, 85x8, 95x8

C DB press (flex) 25sx3x8

D Flat bench (Smith) (rest-pause) 50x3x6

E Side lateral 10sx12, 12.5sx10,842

F Hang & swing 10sx3x30

G DB front raise 10sx3x12

19 Jun 15: 2.4 Arms

1130 Shrivenham 

A1 Rope pushdown (flex) 15x3x15

A2 Pronated kickback 30lbsx3x6

A3 Bench dip 3xF

B KB extn 8sx4x10

C EZ curl 20x10,10,842

D EZ preacher 10x10,10,842

E Hammer curl 25lbsx10,10,842

18 Jun 15: 1.3 Back

1225 Shrivenham 

A DB dead stop row 65lbx12, 70x12, 75x12

B Cable row (machine row) 50x3x10

C Smith row (2s flex) 30x3x12

D DB pullover 45lbx2x15

E BB shrug (Smith) 50x2x25

F Hyperextension 20xF/F

16 Jun 15: Deadlift 3

7 miles bike

0900 ABW

Juji DL routine 110kg

15 Jun 15: 2.1 Chest & Shoulders

7 miles bike

0900 ABW

A DB press (1s pause, 1s flex) 20sx15,11,10,10

B Dec DB press (1s pause, 1s flex) 20sx4x10

C Inc DB press (1s pause) 20sx3x10

D Cable crossover (stretch) 10x20 

E Heavy side lateral 25sx5x8 w/30s rest

F Bent lateral cable 3.75sx5x25

13 Jun 15: 1.4 Arms

2 miles bike

1300 Platinum 

A EZ curl 10x5x10 w/10s rest

B Hammer rope curl 20x5x10 w/10s rest

C EZ preacher 20x2x10

D1 Rope pushdown 21x3x15

D2 Bench dip 3x10

D3 DB pronated kickback 15sx3x6

E1 Lying extn 20x2x10

E2 French press 22.5x2x8

12 Jun 15: 1.3 Back

1000 ABW

A Meadows row 10x10, 15x10, 20x10

B Cable row 45x3x12

C Pullover 20x3x12

D Pull-up 2xF

E DB shrug (3s flex) 30sx1x12

F Pull-through 20/15xF/F

1400: 1hr basketball (half-court)

10 Jun 15: Basketball

1500 ABW

45 mins basketball

09 Jun 15: 1.2 Deadlift

1245 Shrivenham

Juji DL routine 2

2000 Home

30mins turbo trainer

08 Jun 15: 1.1 Chest & Delts

1700 Shrivenham

A DB twist press 45lbsx3x10

B BB bench 60x8, 70x8, 75x8, 80x8

C TRX push-up 3x20

D Bent lateral 20lbsx3x20

E BB front raise 15x3x12

F Side lateral partial 35lbsx3x30

30mins arc

03 Jun 15: 6.6 Delts & Bis

You 0815 ABW

A1 Seated DB press 20sx12,12, 22.5sx12,12

A2 DB lateral 10sx4x12

A3 Seated DB curl 10sx12,12, 7.5sx12,12

B1 Military press 40x4x10

B2 BB curl 4x7/7/7

C1 DB front raise/lateral raise 7.5sx4x10

C2 EZ Rev curl 10x4x12

D1 Reverse flye 2.5sx4x12

D2 Cable curl 12.5x4x12

50s rest between rounds

1500: 60mins basketball (full-court)

02 Jun 15: 6.4 Chest & Back

4 miles bike

0810 Platinum

A1 Pulldown 4x5/10/15

A2 Push up 4x20

B1 BB bench (MTS inc) 4x5/10/15

B2 Seated DB row 20sx4x12

B3 Seated DB swim row 10sx4x12

C1 Push-up 4x10

C2 Straight arm pulldown 28x4x12

D1 Pec deck 49x4x12

D2 Narrow pulldown 49x4x12

30 mins elliptical 

31 May 15: 6.3 Delts & Bis

5 miles bike

1000 Platinum

A1 Seated military press 5/10/15

A2 EZ curl narrow/wide (2 sets each) 15x4x12

B1 Seated bent flye 12/12

B2 DB alt curl w/twist 6/8/10

C1 Rope front raise 20x4x12

C2 Rope hammer curl 25x4x12

D1 Lateral raise 10sx4x12

D2 Triple curl 5sx4x12

E1 HLL twist 3x10

E2 TRX fallout 3x6

E3 TRX double MC 3x10

E4 Rev crunch 3x10

Rest 50s between rounds.

30mins elliptical 

01 Jun 15: 6 Legs

0900 ABW

Beginning Jujimufu deadlift routine.

A Deadlift 90x6x6, 12 w/3-5mins rest

B Leg extn 50x11+4+4=19RP

30mins elliptical 

29 May 15: 6.1 Chest & Back

7 miles bike

0900 ABW 

A1 DB flye 17.5sx4x10

A2 DB bench 17.5sx4x10

A3 Push-up 4x10

A4 Pulldown 35sx4x12

B1 Low row 50s/35s/20sx5/10/15

B2 BB incline (Hammer) 30sx4x12

C1 Dip 4x12

C2 Bent cable row supinated 50x4x12

D1 CG bench push-up 4x12

D2 Pullover 20x4x12

50s between rounds. 

1400: 60mins basketball

28 May 15: 5.6 Delts & Bis

7 miles bike

0945 ABW

A1 Seated DB press 20sx12,12, 22.5sx12,12

A2 DB lateral 10sx4x12

A3 Seated DB curl 10sx12,12, 7.5sx12,12

B1 Military press 40x4x10

B2 BB curl 4x7/7/7

C1 DB front raise/lateral raise 7.5sx4x10

C2 EZ Rev curl 10x4x12

D1 Reverse flye 10sx4x12

D2 Cable curl 12.5x4x12

10mins elliptical 

27 May 15: 5.5 Legs & Tris

7 miles bike

0900 ABW

A1 DB step up 10sx4x10

A2 Step up w/jump 4x10

A3 Step up 4x10

A4 BW extn 4x15

B1 Leg extn 4x10/10/10

B2 Bar extn 4x10/10/10

C1 Bench jump over 4x20

C2 One-arm cross body DB extn 4x12

E1 HLL 3x10

E2 Crunch 3x30

E3 Side bend 30x3x10

E4 Rev crunch 3x10

60s rest between rounds.

1500: 1hr basketball

26 May 15: 5.4 Chest & Back

40 mins bike

1300 Platinum

A1 Pulldown 4x5/10/15

A2 Push up 4x20

B1 BB bench (LF) 4x5/10/15

B2 Seated DB row 20sx4x12

B3 Seated DB swim row 10sx4x12

C1 Plyo push-up over plate 4x10

C2 Straight arm pulldown 28x4x12

D1 Pec deck 42x4x12

D2 Narrow pulldown 35sx4x12

24 May 15: 5.3 Delts & Bis

3 miles bike

1000 Platinum

A1 Seated military press 5/10/15

A2 EZ curl narrow/wide (2 sets each) 15x4x12

B1 Seated bent flye 12/12

B2 DB alt curl w/twist 6/8/10

C1 Rope front raise 20x4x12

C2 Rope hammer curl 25x4x12

D1 Lateral raise 10sx4x12

D2 Triple curl 5sx4x12

E1 HLL twist 3x10

E2 TRX fallout 3x6

E3 TRX double MC 3x10

E4 Rev crunch 3x10

Rest 60s between rounds.

30mins elliptical 

23 May 15: 5.2 Legs & Triceps

20mins bike

0900 Platinum 

A1 Squat 60x10, 70x10, 80x10, 90x10

A2 Squat jump 4x10

A3 Bodyweight squat 4x10

A4 Diamond push-up 4x15

B1 Single leg curl 30x4x10

B2 Single leg lunge 10sx4x10

B3 V-bar pushdown 45x4x12

C1 Box jump 4x10

C2 Bench dip 4x15

D1 Single leg bench bridge 4x15

D2 Burpee 4x10

20mins elliptical

22 May 15: 5.1 Chest & Back

1130 Platinum 

A1 DB flye 17.5sx4x10

A2 DB bench 17.5sx4x10

A3 Push-up 4x10

A4 Pulldown 35sx4x12

B1 Low row (Hammer) 50s/35s/20sx5/10/15

B2 BB incline (Hammer) 30sx4x12

C1 Dip 4x12

C2 Bent cable row supinated 50x4x12

D1 CG bench push-up 4x12

D2 Pullover 20x4x12

E1 HLL 3x10

E2 Swiss hip lift 3x10

E3 Swiss crunch 3x20

E4 TRX mountain climber 3x10

60s between rounds. 

20mins elliptical 

1800: 45mins turbo trainer

16 May 15: 4.6 Delts & Bis

1000 NMA

A1 Log press 4x12

A2 DB alt curl 13.6sx4x10

A3 DB alt curl 7.5sx4x10

B1 DB lateral raise (flex) 10sx4x12

B2 Seated Arnold press 10sx4x12 (same DBs)

B3 Fat Swiss curl 5x4x15

C1 DB bent raise 10x4x10

C2 Fat bar Preacher curl 5x4x10

C3 Preacher pulse 5x4x10

D1 Kneeling cable crunch 40x3x15

D2 HLL 3x10

D3 Rev woodchop 15x3x1"

D4 Rev crunch 3x10

60s between rounds.

15 May 15: 4.5 Legs & Tris

1545  Shrivenham 

A1 DL 70x4x15

A2 J-press 40x4x12

B1 Smith lunge 50x4x15

B2 V-bar extn 20x4x10

B3 V-bar extn 12.5x4x10

C1 Leg extn 11x4x12

C2 Leg curl 7x4x12

C3 One-arm lying DB extn 25lbx4x12

50s rest between rounds.

Arc 20mins

14 May 15: 4.4 Chest & Back

15min run

1300 Shrivenham 

A1 Bench 65x15

A2 Chin-up 4xF

A3 Narrow pulldown 45x4x12

B1 Cable flye (flex) 10sx15

B2 Dip 4x15

B3 DB row (supinated) 45lbx4x10

C1 Bench plyo push-up 4x10

C2 Bench push-up 4x10

C3 Low row wide (neutral machine) 55x4x10

D1 HLL 3x10

D2 Crunch 3x30

D3 Hip lift 3x10

D4 Pulldown vacuum 80x3x10

All rounds no rest between sets, 50s between rounds.

13 May 15: 4.3 Delts & Bis

0800: 20mins arc

1300 Shrivenham 

A1 Military press 40x4x10

A2 Military press 20x4x10

A3 BB curl 20x4x12

B1 Cable lateral raise (flex) 3.75x4x12

B2 DB alt curl w/twist 25lbsx4x10

C1 DB front raise 25lbsx10

C2 DB bent lateral 25lbsx10

C3 Rope curl 20/12.5x10/10

50s rest between rounds.

12 May 15: 4.2 Legs & Tris

1300 Shrivenham

A1 Squat 60x4x15

A2 EZ nosebuster 20x4x12

A3 EZ CGBP 20x4x12

B1 BSS 25lbsx4x12

B2 Oh rope extn 15x4x12

B3 Rope extn 15x4x12

C1 Stepup 25lbsx4x10

C2 Bench dip 4x20

D1 Pulldown vacuum 80x3x10

D2 HLL 3x10

D3 Kneeling rope crunch 25x3x15

D4 Rev crunch 3x10

1730: 20mins arc 

11 May 15: 4.1 Chest & Back

0830 Shrivenham 

A1 Inc press 50x15, 55x3x15

A2 Pull-up 4xF

A3 Pulldown 50x15,12,10,10

B1 DB flye 40lbsx4x15

B2 Push-up 4x15

B3 Low row supinated (Technogym) 50x4x12

C1 DB bench 55lbsx4x12

C2 Smith bent row wide pronated 50x4x10

20mins arc trainer

09 May 15: Delts & Bis 3.6

1000 Platinum 

A1 Neutral machine press 41x12, 46x12, 51x12,12

A2 DB alt curl 12.5sx4x10

A3 DB alt curl 7.5sx4x10

B1 DB lateral raise (flex) 10sx4x12

B2 Seated Arnold press 10sx4x12 (same DBs)

B3 EZ curl wide 15x4x15

C1 Cable one-arm bent raise 10x4x10

C2 Preacher curl 25x4x10

C3 Preacher pulse 25x4x10

D1 Kneeling cable crunch 40x3x15

D2 HLL 3x10

D3 Rev woodchop 15x3x1"

D4 Rev crunch 3x10

60s between rounds.

08 May 15: Legs & Tris 3.5

2 miles bike

0830 Platinum

A1 DL 60x4x15

A2 J-press 40x4x12

B1 DB walking lunge 10sx4x15

B2 V-bar extn 45x4x10

B3 V-bar extn 30x4x10

C1 Leg extn 130x4x12

C2 Leg curl 90x4x12

C3 One-arm lying DB extn 10x4x12

60s rest between rounds.

Elliptical 20mins

07 May 15: Chest & Back 3.4

7 miles bike

0900 ABW

A1 Bench 60x15

A2 Chin-up 4xF

A3 Narrow pulldown 45x4x12

B1 Cable flye (flex) 10sx15

B2 Dip 4x15

B3 DB row (supinated) 20x4x10

C1 Bench plyo push-up 4x10

C2 Bench push-up 4x10

C3 Low row wide 40x4x10

D1 Standing rope crunch 25x3x12

D2 Woodchop 10x3x10

D3 Bicycle 3x25

D4 Small leg raise 3x10

All rounds no rest between sets, 60s between rounds.

06 May 15: Delts & Bis 3.3

1600 ABW

A1 Military press 40x4x10

A2 Military press 20x4x10

A3 BB curl 20x4x12

B1 Cable lateral raise (flex) 3.75x4x12

B2 DB alt curl w/twist 10sx4x10

C1 DB front raise 10sx10

C2 DB bent lateral 10sx10

C3 Rope curl 20/10x10/10

Cardio 20mins

05 May 15: Legs & Tris 3.2

0900 ABW

A1 Squat 60x4x15

A2 EZ nosebuster 20x4x12

A3 EZ CGBP 20x4x12

B1 BSS 10sx4x12

B2 Oh rope extn 15x4x12

B3 Rope extn 15x4x12

C1 Stepup 10

C2 Bench dip 20

D1 Pulldown vacuum 80x3x10

D2 HLL 3x10

D3 Kneeling rope crunch 25x3x15

D4 Rev crunch 3x10

20mins elliptical 

04 May 15: Chest & Back 3.1

3 miles bike

1100 Platinum 

A1 Inc press 50x4x15

A2 Pull-up 4xF

A3 Pulldown 42x15,12,12,12

B1 Pec deck 42x4x15

B2 Push-up 4x15

B3 Low row supinated (Hammer MTS) 30sx4x12

C1 DB bench 25sx4x12

C2 BB bent row wide pronated (Exigo) 30sx4x10

10mins elliptical

02 May 15: Delts & Bis 2.6

3 miles bike

0915 Platinum 

A1 EZ Upright row 10x15, 15x12, 20x10,10,10

A2 Triple curl 5sx15,12,10,10,10

B1 Seated machine press 40.9x4x12

B2 Machine curl 20x4x12

C1 DB rotating lateral 10sx4x12

C2 DB alt curl 10sx4x10

01 May 15: Legs & Tris 2.5

2 miles bike

0900 Platinum 

A1 Rev lunge 10sx15,12,10,10,10

A2 Bar extn 35x15, 40x12, 45x10,10,10

B1 Leg extn 130x4x10

B2 Seated oh EZ extn 25x4x10

C1 Front squat 50x4x10

C2 Rope extn 40x4x15

Abs:

A HLL 3x15

B Hip raise 3x20

C Bicycle 3x25

D Crunch 3x30

No rest between exercises. 60s between rounds.

30 Apr 15: Chest & Back 2.4

0900 Holiday Inn Winchester

A1 DB flye 16sx15,12, 18sx10,10,10

A2 2-arm DB row 20sx15,12,10,10,10 (no heavier DBs)

B1 Machine CGBP 70x4x10

B2 CG pulldown 56x4x10

C1 Dip 4xF

C2 Low row supinated 46x4x10

25mins elliptical 

29 Apr 15: Delts & Bis 2.3

0710 Holiday Inn

A1 Seated oh press 25x20, 30x15, 35x12, 40x10, 60x5, 40x8, 35x16

A2 Seated DB curl 8sx20,15,12,10, 15sx5, 8sx8, 6sx16

B1 DB front raise 8sx4x12

B2 DB curl 10sx4x10

C1 Lateral raise 10sx4x12

C2 Hammer curl 10sx4x12

28 Apr 15: Legs & Tris 2.2

0800 Holiday Inn Cambridge

A1 Leg press 45x20, 65x15, 85x12, 105x10, 145x5, 125x8, 105x16

A2 V-bar extn 13.75x20, 16.25x15, 18.75x12, 21.25x10, 28.75x5, 21.25x8, 16.25x16

B1 Leg curl 45x10, 55x3x10

B2 One arm lying DB extn 10x4x10

C1 Goblet squat 26x4x10

C2 Two arm one DB extn 24x4x15

27 Apr 15: Chest & Back 2.1

0900 ABW 

A1 Machine press 50x20, 57.5x15, 62.5x12, 67.5x10, 97.5x5, 72.5x8, 57. 5x16

A2 Wide pulldown 50x20, 55x15, 60x12,10, 85x5, 60x8, 50x16

B1 Inc DB press (flex) 25sx4x12

B2 DB row (neutral) 30x4x10

C1 Cable flye 12.5sx4x10

C2 Low row D handle 45x4x10

All rounds 50s rest.

1900: 45mins elliptical 

25 Apr 15: Delts & Bis 1.6

2 miles bike

0915 Platinum 

A1 EZ Upright row 10x15, 15x12, 20x10,10,10

A2 Triple curl 5sx15,12,10,10,10

B1 Seated DB press 20sx12, 22.5sx12, 25sx10,10

B2 Cable curl 25x12,10,10,10

C1 DB rotating lateral 10sx4x12

C2 DB alt curl 10sx4x10

24 Apr 15: Legs & Tris 1.5

4 miles bike

0900 Platinum 

A1 Rev lunge 10sx15,12,10,10,10

A2 Bar extn 30x15, 35x12, 40x10,10,10

B1 Leg extn 130x4x10

B2 Seated oh EZ extn 20x4x10

C1 Front squat 40x4x10

C2 Rope extn 40x4x15

23 Apr 15: Chest & Back 1.4

2 miles bike

1530 Platinum 

A1 DB flye 15sx15,12, 17.5sx10,10,10

A2 2-arm DB row 20sx15,12, 25sx10,10,10

B1 Smith CGBP 40x12, 50x12, 60x10,10

B2 Chin x2x10, Hammer MTS pulldown 40sx2x10

C1 Dip machine 75x4xF

C2 Hammer MTS Low row supinated 35sx4x10

22 Apr 15: Delts & Bis 1.3

7 miles bike

0900 ABW

A1 Seated Smith oh press 40x20,15,12,10, 60x5, 40x8, 30x16

A2 Seated DB curl 7.5sx20,15,12,10, 15sx5, 7.5sx8, 5sx16

B1 Plate front raise 15x4x12

B2 BB curl 20x4x10

C1 Lateral raise 10sx4x12

C2 Hammer curl 10sx4x12

21 Apr 15: Legs & Tris 1.1

7 miles bike

0950 ABW

A1 Back squat 50x20, 60x15, 70x12, 80x10, 110x5, 100x8, 60x16

A2 V-bar extn 12.5x20, 15x15, 20x12, 25x10, 30x5, 25x8, 15x16

B1 Standing 1-leg cable curl 7.5x15, 10x3x10

B2 One arm lying DB extn 10x4x10

C1 Goblet squat 25x4x10

C2 Two arm one DB extn 22.5x4x15

20 Apr 15: Chest & Back 1.1

Another crack at Joe Manganiello's Evolution program. Perhaps this time I will survive it...

7 miles bike

0900 ABW 

A1 Machine press 50x20, 55x15, 60x12, 65x10, 95x5, 70x8, 55x16

A2 Wide pulldown 40x20, 45x15, 50x12, 55x10, 85x5, 60x8, 45x16

B1 Inc DB press (flex) 25sx4x12

B2 DB row (neutral) 30x4x10

C1 Cable flye 12.5sx4x10

C2 Low row D handle 45x4x10

17 Apr 15: Shoulders 3.1

3 miles bike

0920 Platinum 

A Hammer O/H press 70x6, 80x6, 90x6,6

B1 Arnold press 15sx10, 17.5sx8, 20sx6,6, 17.5sx8

B2 EZ upright row 20x5x10

C1 Lateral raise 12.5sx3x10

C2 Bent lateral 15sx3x10

16 Apr 15: Chest & Back 3.2

7 miles bike

0930 ABW

A1 Chest press 47.5x30, 67.5x10,10,10,10, 92.5x5

A2 Pull-up 6xF

B1 Inc Smith press 65x5x8

B2 T-bar row 35x5x10

C1 DB flye 15sx5x12

C2 Cable row 40x5x12

D1 Dip BWx4x10

D2 CG Pulldown 50x4x10

E1 DB pullover 20x3x12

E2 Cable cross 12.5sx3x12

15 Apr 15: Legs 3.1

7 miles bike

0930 ABW

A1 Leg extn 40x10x10

A2 Band leg curl x10x10

B1 Front squat 40x8x12 (knees not feeling great)

B2 Smith calf raise 80x10x10 

1500: 1hr basketball

14 Apr 15: Arms 3.1

7 miles bike

0840 ABW

A1 BB curl 20x5x12

A2 Rope pushdown 15x5x15 

B1 Swiss hammer 15x5x12

B2 Bent over bar pushdown 12.5-17.5x5x20

C1 Inc alt DB curl 10sx3x10

C2 O/h rope extn 15x3x15

D1 Conc curl 7.5x5x12

D2 Cable kickback pronated 5sx5x12

13 Apr 15: Chest & Back 3.1

3 miles bike

1000 Platinum 

A1 LF press 40x30, 60x10,10,10,10, 80x5

A2 Pull-up 6xF

B1 Smith inc press 60x5x8

B2 Exigo row (pronated, wide) 30x5x10

C1 DB flye 12.5sx5x12

C2 Hammer MTS row 32.5sx5x12

D1 LF dip 81x4x10

D2 Hammer MTS pulldown 32.5sx4x10

E1 DB pullover 20x3x12

E2 Cable crossover 20sx3x12

11 Apr 15: Shoulders 2.1

3 miles bike

0920 Platinum 

A Hammer O/H press 60x6, 70x6, 80x6, 90x6

B1 Arnold press 15sx10, 17.5sx8, 20sx6,6, 15sx8

B2 Cable upright row 40x8-10

C1 Chain lateral raise 2 small chainsx3x10

C2 Bent lateral 15sx3x10

10 Apr 15: Chest & Back 2.2

3 miles bike

0930 Platinum 

A1 LF press 40x30, 60x10,10,10,10, 80x5

A2 Pull-up 6xF

B1 Hammer inc press 35-37.5sx5x8

B2 Exigo row (pronated, wide) 20-30x5x10

C1 Pec deck 35-42x5x12

C2 Hammer MTS row 30sx5x12

D1 LF dip 81x4x10

D2 Hammer MTS pulldown 32.5sx4x10

E1 DB pullover 20x3x12

E2 DB flye vs chains 7.5sx3x12

09 Apr 15: Legs 2.1

7 miles bike

1100 ABW

A1 Leg extn 40x10x10

A2 Band leg curl x10x10

B1 Smith squat 50-80x8x12

B2 Smith calf raise 10x10 

08 Apr 15: Arms 2.1

7 miles bike

1020 ABW

A1 BB curl 15x5x12+6 slow

A2 Reverse pushdown 12.5x5x15 

B1 DB hammer 10sx5x12

B2 Bar pushdown 15x5x20

C1 Inc alt DB curl 10sx3x6+4

C2 O/h role extn 15x3x15

D1 Conc curl 7.5x5x12

D2 Kickback pronated 7.5sx5x12