30 Oct 15: Arms 1

0800 Hotel

Arms, 9 sets per body part

28 Oct 15: Back 1

1730 Hotel

A Seated row machine 5x12 (pyramid)

B DB row 3x6/s

C Pulldown machine 3x10 (stretch)

D Pullover 2x15

E1 Ab machine 3x12

E2 Low back machine 3x10

26 Oct 15: Chest & Delts 1

1220 Shrivenham

A Inc DB flye 4x15 (stretch/flex)

B Flat bench 4x8 (full range, accelerate)

C Inc Smith 2x12, 2x10 (touch, no lockout)

D One-arm cable lateral 4x20

E Rear delt 4x15

25 Oct 15: Legs 1

1000 Platinum

A1 Leg curl pyramid up, 4x10

A2 Leg extn pyramid up, 4x10

B Leg press pyramid up, 4x15

C DB RDL 2x12, flex

D Hammer v-squat, duck feet, drop set 1x10/10

E Banded dorsiflexion 2x20

22 Oct 15: 7.3

0900 ABW

7.3

Returning to MD next week. Not great results on BLAB (body comp).

20 Oct 15: 7.2

1130 ABW

Deadlift: 120x7, 130x5, 135x3

19 Oct 15: 7.1

0800 Platinum

A Bench 75x7, 80x5, 85x

B Alt med ball push-up 2xAMRAP

C1 Hammer MTS row 40sx3x10

C2 Lying DB extn 12.5sx3x10

D1 Cable face pull (2s flex) 35x3x10

D2 Zottman curl 7.5sx3x10

E DB complex 7.5x7,8,9,10 (60s rest)

16 Oct 15: 6.3

0745 Frensham

6.3

13 Oct 15: 6.2

0839 Platinum

A1 Kneeling jump 4x5

A2 Deadlift 110x8, 120x6, 130x4

B1 Supine hip thrust 3x12

B2 Ball plank 3x30s

C Reverse lunge, front foot elevated 10sx2x10/s

D Tabata jump rope 8x20/10

12 Oct 15: 6.1

2 miles bike

1520 Platinum

A Bench 75x8, 80x6, 85x8

B Alt med ball push-up 2xAMRAP

C1 Hammer MTS row 35sx3x12

C2 Lying DB extn 12.5sx2x12, 10sx12

D1 Cable face pull (2s flex) 30x3x12

D2 Zottman curl 10sx12, 7.5sx2x12

E DB complex 7.5x7,8,9 (60s rest)

05 Oct 15: Upper

0930 ABW

Lifting: DC-style session

20mins elliptical 

04 Oct 15: Yoga

1700 Home

40mins ashtanga