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