02 Feb 15: Back V

7 miles bike

1700 Platinum 

A CSR (Hammer MTS) (stretch) 30sx12, 35sx10, 40sx8, 35sx8

B DB row (stretch) 40x10, 35x10,10

C Pullup 3xF

D DB pullover 25x3x10

E1 Reeves DL (EZ) 70x6, 75x6, 80x6,6

E2 Captain's chair 3x10

F1 Hyperextension 3x25

F2 Roman chair sit-up 3x10

01 Feb 15: Chest & Shoulders V

3 miles bike

1130 Platinum

A Flat DB press (stretch, CT) 30sx12, 35sx10,8, 6

B Bench press 60x10, 70x10,10,10

C Machine flye (flex 1s) 49x4x8

D Pec minor dip 2 chainz x3xF

E Partial side lateral 17.5sx4x35

F DB rear delt (exaggerate ROM) 7.5sx3x15

G 6 ways 5sx10,8,7

H Calf press 40x3x35

30 Jan 15: Shoulders & Arms IV

1200 Shrivenham 

A Bent over DB side lateral 25sx3x10 full-range/15 swing

B Standing one-arm side lateral (lean, 6" above parallel) 20x3x12

C DB press (flex) 50sx3x6

D1 EZ curl 15x4x12 w/15s rest

D2 Pushdown 15x4x12 w/15s rest

E1 EZ preacher (flex) 10x3x10

E2 Dip 3x10 w/20s rest

F1 DB hammer 25s/15sx3x15/10

F2 Lying EZ extn 15x4x15

29 Jan 15: Legs IV

Hamstrings very sore from Tue so had to lighten up on weights today. Weight 82.1.

2 miles bike

0740 Platinum

A Leg curl (rest-drive) 70x3x15

B Smith lunge 40x3x15/s

C Squat (wide, toes-out, 2s neg) 60x15, 70x15,15

D DB SLDL (flex) 30sx3x12

E1 Hyperextension 3xF

E2 Leg press 3x2x15, 4x15

27 Jan 15: Back IV

2 miles bike

1300 Shrivenham 

A Meadows row 20x3x8

B DB pullover 55x3x10

C1 Wide grip pulldown (stretch & squeeze) 60x3x8

C2 CSR (stretch, 1s flex) 60x3x8

D BB shrug (1s flex) 60x15, 70x12, 80x10

E GM 50x3x12

26 Jan 15: Chest IV

Had to divide in two sessions (shoulders now Wed) for time constraints. Weight today 83.6.

0810 Shrivenham 

A Cable flye (2s flex) 10sx3x10

B Smith Incline (2s flex) 50x12, 60x10, 65x8

C Incline DB (CT) 70sx5, 60sx3x8

D Flat DB press (stretch, no lockout) 50sx4x8 

21 Jan 15: Arms III

1830 Menzies Cambridge 

A1 EZ curl (2s neg, flex) 15x12,10, 20x8,6

A2 Pushdown 3x20, 4x18, 4x16, 5x14,12, 6x10

B1 EZ Preacher curl (2s neg, flex) 10x3x10

B2 Bench dip 3xF

C1 DB hammer curl (slow neg) 17.5s/10sx3x6/6

C2 EZ extn 15x3x12

D1 Captain's chair 4x10

D2 Swiss ball crunch 4x10

20 Jan 15: Legs III

3 miles bike

1030 Platinum

A1 Leg curl (pause every rep) 70x12, 90x10, 110x8

A2 Leg extn (1s flex, dorsiflex) 90x12, 110x10, 130x8

B1 Walking lunge 10sx6x15/side

B2 Leg press 3x10, 4x10,10,10,10,10

C Calf press 80x8x12 w/45s rest

19 Jan 15: Back III

7 miles bike

0730 Platinum

A Exigo row 30x15, 40x12, 50x10,8 (last two sets rest-drive)

B Pulldown (stretch) 84x8, 77x3x8

C Smith shrug 40x15, 80x12, 90x10, 100x8

D Hang 10xF

E Hyperextension 15x3x15/F

17 Jan 15: Chest & Shoulders III

3 miles bike

1100 Platinum

A Cable crossover (1s flex) 20sx3x8

B Inc BB press (CT) 60x10, 70x8, 75x6, 60x

C BB bench w/wide grip (CT) 60x3x15

D Dip (stretch, no lockout) 4xF

E Seated DB side lateral swing 7.5sx50, 10sx50

F Rear DB raise hang & swing 15sx4x25

G LF shoulder press to top of head (no lockout) 50.5x4x6

15 Jan 15: Arms II

1300 Shrivenham 

A EZ curl (2s neg) 15x12, 20x10,8 w/45s rest

B Preacher curl (flex) 10x3x10 w/45s rest

C EZ rev curl 10x20, 5x3x20 w/45s rest

D1 Rope pushdown 15x4x15

D2 Smith CGBP (3s neg, 4" above chest) 50x4x6

E1 Bench dip w/sit back 3x20

E2 Lying DB extn 20lbsx3x8

14 Jan 15: Legs II

1225 Shrivenham 

A Leg curl 5x20, 7x15, 8x12, 9x9, 5x20+20 partials

B Half rep RDL (flex) 100x3x8

C Leg extn 10x20+5 forced +10 pulses

D Squat (3s neg) 60x6, 80x6, 100x6

E Leg press (feet close + low) 100x25, rest 30s, 10, rest 60s, 10

F Standing calf 100x5x10 w/30s rest

12 Jan 15: Back II

1300 Shrivenham 

A Lat pulldown (stretch) 60x10, 65x2x10

B DB row (stretch) 70lbsx3x10/side 

C Neutral grip row [Technogym CSR] (flex) 50x3x12

D DB pullover 55lbsx4x12

E Hyperextension 2xF

09 Jan 15: Abs

7 miles bike

1215 ABW

A1 Kneeling cable crunch 31.25x4x25

A2 HLL 4x10

11 Jan 15: Chest & Shoulders II

2 miles bike

1000 Platinum

A Flat DB press (stretch, CT) 25sx15, 27.5sx12, 30sx9, 35sx6

B Hammer MTS incline (no lockout) 30sx3x10

C BB incline (rest on chest, no lockout) 60x3x6

D Wide grip dip (no lockout) 4xF

E DB rear delt 7.5sx3x35 w/2mins rest

F DB side lateral (high) 7.5sx3x10 w/1min rest

G DB O/h press (flex) 15sx3x10

08 Jan 15: Arms I

1030 ABW

A1 Rope pushdown 30x3x15

A2 Seated alt DB curl 10sx3x8

B1 Dip (bench, sit back) 3x12

B2 EZ preacher 15x3x8

C1 EZ CGBP (JM press) 20x3x20

C2 EZ curl (3s neg) 20x3x8

D1 EZ extn 10x25

D2 DB conc curl (3s flex) 10x8

25mins elliptical

07 Jan 15: Legs I

7 miles bike

0900 ABW

A Half-rep SLDL (flex) 100x3x8

B Leg curl (flex) 28x3x15 w/60s rest

C Smith squat (rock bottom) 60x2x8

D Hack squat (Smith) 40x15/20x25

E Leg press (3s negative, CT) 4x10, 5x10, 6x10

F Toe press 40x3x60s

1500: 1hr basketball

04 Jan 15: Back I

3 miles bike

1300 Platinum 

A Wide grip pulldown (stretch) 63x3x15

B Hammer MTS row (stretch) 30sx3x12

C CSR (Exigo) (elbows up, squeeze) 30x3x10

D Reeves DL EZ+60x3x8

E Hyperextension 2x35

02 Jan 15: Chest & Shoulders I

3 miles bike

1640 Platinum

A Machine flye (2s flex) 35x12, 42x12,12

B Inc Smith (CT, no touch, widen grip each set) 40x3x25

C Dec Smith (CT, touch, widen grip each set) 60x3x8

D Dip (no lockout) 3xF

E Heavy side lateral 15sx4x8

F DB bent lateral (2mins rest) 10sx30,25,20,15