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