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