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

07 Apr 15: Chest & Back 2.1

3 miles bike

0800 Platinum 

A1 Hammer decline press 15sx30, 25sx10,10,10,10, 35sx5

A2 Pull-up 6xF

B1 Hammer inc press 35sx5x8

B2 T-bar row 30x5x10

C1 DB flye 15sx5x12

C2 Hammer MTS row 30sx5x12

D1 LF dip 75x4x10

D2 Hammer MTS pulldown 30sx4x10

E1 DB pullover 20x3x12

E2 Cable crossover 20sx3x12

05 Apr 15: Shoulders 1.1

1800 Home

A O/H press 37.5x4x6

B1 Arnold press 10sx10, 8, 6, 6, 8

B2 Upright row 27.5x5x8-10

C1 Lateral raise 10sx3x10-12

C2 Bent lateral 10sx3x10-12 (run the rack last set)

03 Apr 15: Legs 1.2

2 miles bike

1145 Platinum 

A1 Leg extn 90x10x10

A2 Leg curl 70x10x10/s

B Hammer MTS squat 6x8x12

C Seated calf 40x10x10 

02 Apr 15: Chest & Back 1.2

1045 ABW

A1 Chest press 45x30, 65x10,10,10,10, 90x5

A2 Pull-up 6xF

B1 Inc Smith press 60x5x8

B2 T-bar row 30x5x10

C1 DB flye 15sx5x12

C2 Cable row 40sx5x12

D1 Dip BWx4x10

D2 Chin BWx2xF / CG Pulldown 50x2x10

E1 DB pullover 20x3x12

E2 Cable cross 12.5sx3x12