30 Nov 15: Chest 4

0800 Equinox Washington

A Inc DB press 3x8

B Hammer flat press 6x8

C Inc Smith 5x5

D Stretch push-up 3x20

E Rear delt 3x15

F Machine o/h press neutral 5x5

G DB front raise 3x12

28 Nov 15: KBD Legs 4

1200 Platinum 

A Leg curl 50x25, 57.5x20, 70x15, 77.5x10

B BB squat 60x8, 80x8, 100x8, 110x8

C Walking DB lunge 15sx3x8

D Leg press ascension 2 plates - 7 plates a side, 5 reps per

E SLDL 3/4s 80x3x10

F1 Seated calf raise 20x2x20

F2 Band dorsiflexion 2x20

26 Nov 15: Arms 3

0900 ABW

A1 V bar press down 15x4x15

A2 BB curl 20x4x8

B1 Bench dip sit back 4x8

B2 DB hammer curl w/partials 12.5sx4x8

C1 Decline lying extn 7.5sx4x15

C2 BB rev curl w/partials 15x4x8

D CG push-up 1x20

25 Nov 15: Back 3

0815 ABW

A DB row 25x10, 30x10, 35x10, 25x20

B Pulldown facing away neutral 50x4x8

C DB pullover 25x4x10

D Rack DL 100x3x6

E Hyperextension banded 3x20

1500: 1hr basketball

23 Nov 15: Chest 3

1500 Quy

A DB decline 25sx3x8

B BB incline 65x5x5

C Machine press 14x5x6

D Stretch push-up 2x20

E DB side lateral 10sx4x10

F Rear delt machine 15x3x15

22 Nov 15: KBD Legs 3

2 miles bike

1020 Platinum 

A Leg curl 70x10, 90x10, 110x10/10/20

B BB squat 60x8, 80x8, 100/60x8/8

C SLDL 3/4s 70x4x8

D Leg press 80x30, 100x30, 120x30

E Band dorsiflexion 2x20

19 Nov 15: KBD Arms 2

0830 ABW

A1 Rope press down 15x4x12

A2 DB curl (slow nve) 10sx4x8

B1 Bent over extn 20x4x12

B2 BB curl (bottom half) 25x4x8

C1 1-arm cable extn 5x4x12

C2 Pulldown abs 70x3x10

18 Nov 15: KBD Back 2

7 miles bike

0910 ABW

A 1-arm BB row 10x12, 15x12, 17.5x12,12

B Cable straight arm pulldown 15x10, 20x10, 22.5x10, 25x10

C T-bar row 20x10, 30x10, 40x10, 50x10

D DB shrug 25sx3x20

E Hyperextension 1x50

17 Nov 15: KBD Chest 2

7 miles bike

1430 ABW

A DB inc (stretch & flex) 25s3x8

B BB inc (paused, explosive) 60x5x5

C Machine press 70x4x8

D Stretch push-up 3x20

E DB side lateral 10sx3x12

F Cage press (explosive) 40x5x5

G DB hang & swing 7.5sx3x15

16 Nov 15: KBD Legs 2

2 miles bike

1530 Platinum 

A Lying leg curl 70x8, 90x8, 110x8,8

B Squat 60x6, 80x6, 90x6, 100x6

C Hammer MTS squat 6x15,15, 4x25,25

D Chain lunge 1 chain x3x12

E SLDL 60x3x10

13 Nov 15: KBD Arms 1

0815 Platinum

A1 Rope pushdown 25x15,15,15/10

A2 Cable curl 25x15,15,15/10

B1 Rev grip pushdown 35x12, 40x12,12,12/10

B2 DB hammer curl 12.5sx10,10,10/10

C1 Dec tri EZ extn 20x8,8,8/8

C2 Machine preacher 25x8,8,8/8

11 Nov 15: KBD Back 1

0800 Platinum 

A Meadows row 20x4x10

B 1-arm pulldown 28x4x8

C Pullover 25x4x12

D Smith row 40x4x6 (explosive)

E Hyperextension vs mini band 15, 15/15 

1500: 1hr basketball

10 Nov 15: Chest & Delts 3

0820 ABW

12 chest, 8 delts 

A Chest press (stretch/flex) 60x12, 65x10, 70/40xF/F

B Low inc DB (stretch, no lockout) 25sx8, 27.5sx8, 30sx8, 32.5sx8

C Inc DB flye (stretch, half reps) 17.5sx10,10 17.5s/10sx10/10

D Partial side lateral (30s rest) 17.5sx4x25

E Bent cable lateral 5x4x15

08 Nov 15: Legs 3

2 miles bike

1030 Platinum

16 sets

A1 Leg curl (feet together, paused) 50x15, 70x12, 90/50x8/8

A2 Leg extn (flex) 50x15, 70x12, 90/50x8/8

B1 Front squat 40x15, 50x12, 60x10, 80x8

C1 Seated calf 25x2x15

C2 Cable dorsiflexion 10x2x10

06 Nov 15: Arms 2

4 miles bike

0900 ABW

Arms: 18 sets, Abs: 6 sets

A1 Rope pushdown 10x20, 12.5x15, 15x12, 20x8

A2 Rope curl 7.5x20, 10x20, 12.5x15, 15x15

A3 Meadows crunch 70x3x10

B1 Neutral machine CGBP lockouts 70x3x12

B2 Seated row curl 20x3x8

C1 Single arm rev extn 5x2x12

C2 BB curl 20x2x10

C3 HLL 3x6

05 Nov 15: Back 2

0915 Platinum 

165sets

A Hammer row 20sx12, 25sx12, 30sx10, 35sx8

B Exigo row wide 30x3x12

C Stretcher 35x15, 42x12, 49x10

D DB pullover 25x3x12

E Back raise 2xF

03 Nov 15: Legs 2

0915 Platinum

16 sets

A1 Leg curl 70x15, 90x12, 110x8

A2 Teardrop extn 50x12, 70x10, 90x8

B Leg press (close) 80x20, 120x20, 160x20

C Smith squat (duck) 60/40/20x8/8/8

D1 Seated calf 20x2x20

D2 Band dorsiflexion 2x20

02 Nov 15: Chest & Delts 2

7 miles bike

1000 ABW

12 sets chest, 8 sets delts 

A DB twist press 15sx4x12

B Machine press neutral (stretch/flex) 60x8,8, 60/40xF/F

C Inc Smith (touch/no lock) 40x4x20 (widen grip each set)

D Cable side lateral 3.75sx12/11/10/9 (30s rest)

E Cable rev flye (flex) 2.5sx4x20