02 Jan 16: Arms 8

2 miles bike

1330 Platinum 

A DB curl 4x8 

B LF preacher 4x10 

C DB hammer 4x15 

D Rope pressdown 4x12 

E Machine dip 4x8 

F French press 4x15 

31 Dec 15: Back 8

2 miles bike

0925 Platinum 

A Pulldown neutral grip 49x8, 56x8, 63x8, 70x8

B Hammer MTS row 30sx4x8 

C Smith bent row 40x4x6 

D Smith rack DL 40x10, 50x10, 60x10,10

*All sets 60s rest

29 Dec 15: Legs 8

3 miles bike

1115 Platinum 

A SLDL 60x6x6 

B1 Leg press rest pause 4x8 

B2 Calf press 2x10

C Goblet squat 20x3x20 

D Leg curl 90x3x10 

E Band dorsiflexion 2x10

28 Dec 15: Chest 8

2 miles bike

1230 Platinum 

A Machine press 61.4x10, 68.2x10, 75x10

B Smith inc vs band 40x5,5, 50x5,5,5

C DB press 27.5sx10, 35sx10,10

D DB flye 15sx2x15 

E DB side lateral 10sx4x8 

F Band rear delt 3x15 

G DB front raise 7.5sx3x12

23 Dec 15: Arms 7

3 miles bike

1030 Platinum 

A DB curl w/negatives 10sx4x8 

B EZ reverse curl w/fat grips 10x4x10 

C EZ curl 20x4x8 

D EZ reverse curl 10x4x10 

E Rope pressdown 35x4x10 

F EZ lying tricep extn 20x4x15 

G CG pushup 4x15 

H Decline lying tricep extn 20x4x15 

21 Dec 15: Back 7

1000 ABW

A Chinup (palms facing, shoulder width) 2x10 

B Pullup neutral grip 2x10 

C Pullup 2x10 

D DB pullover 25x4x10 

E DB 1-arm deadstop row 35x8, 37.5x8, 42.5x8,8

F Smith shrug 40x3x20 

G Hyperextension banded 3x30 

22 Dec 15: Legs 7

2 miles bike

0820 Platinum 

A Lying leg curl 70x10, 80x10, 90/50x10/10 

B BB squat explosive 60x4x3 

C BB squat ascending 80x3, 100x3, 120x3, 130x3

D1 Leg extn 90x5x15 

D2 Single leg press 80x5x15 (each set 

alternate legs every 5 reps) 

E1 SLDL 3/4s 60x3x15 

E2 Seated calf 30x2x15

E3 Band dorsiflexion 2x20

19 Dec 15: Chest 7

2 miles bike

1000 Platinum 

A DB press (stretch/flex) 20x8, 22.5x8, 25x8

B Incline Hammer paused 30sx4x10 

C LF flat press 

banded 47.7x8, 54.5x8, 61.4x8

D Stretch pushup 3x20 

E DB side lateral 7.5sx4x15 

F LF press (limited ROM) 22.7x5x5

18 Dec 15: Arms 6

2 miles bike

0900 Platinum

A1 BB curl 20x25,20,15,10 

A2 Rope pressdown 

20x25,20,15,10 

B DB hammer curl 12.5sx4x8 

C Dip machine 75x4x10 

D Preacher machine 25x4x8 

E Decline lying tricep 

extn 20x4x12 

17 Dec 15: Back 6

7 miles bike

0915 ABW

A BB 1-arm row 15x3x8 

B 1-arm pulldown 25x4x8 

C Stretchers 40x3x10 

D Smith shrug (3s flex) 60x3x10 

E Hyperextension banded 20,20/20 

15 Dec 15: Chest 6

0830 ABW

A Inc DB (stretch/flex) 20sx8, 22.5sx8, 25sx8

B Rev band bench 60x5, 80x5, 90x5, 100x5,5

C Smith inc 40x12, 60x12, 70x12

D DB bench (stretch) 25sx3x8 

E DB rear delt 7.5sx4x15

F Cage press 40x5x5

G Leaning side lateral 7.5x15, 6x15, 5x15

12 Dec 15: Legs 6

1020 Platinum

A SLDL 60x4x10 

B Leg press rest pause 

5x8 (pyramid up)

C BSS 10sx3x12 

D Hammer squat 

1x10/10/10 

E1 Lying leg curl 50x3x15

E2 Seated calf 22.5x2x20

E3 Band dorsiflexion 2x20

*Definite back strain Thurs. Hamstrings neurally tight and weak today.

11 Dec 15: Arms 5

1315 Shrivenham

KBD Arms 5

10 Dec 15: Back 5

1315 Shrivenham

KBD Back 5

08 Dec 15: Legs 5

1315 Shrivenham 

KBD Legs 5

07 Dec 15: Chest 5

Split into two sessions for convenience:

1315 Shrivenham

Chest

1700 South Marston

Delts

04 Dec 15: Arms 4

0830 RC Pentagon

A1 Arm extn 4x10 

A2 Cable o/h extn 4x10 

B1 Bench dip 4x8  

B2 Incline lying extn 4x8 

C1 BB curl 4x10 

C2 Hammer curl 4x10 

D1 Machine curl 4x10 

D2 Reverse curl 4x10

03 Dec 15: Back 4

1715 RC Pentagon

A Meadows row 4x8 

B 1-arm pulldown 4x8 

C Cable straight-arm 

pulldown 4x12 

D Smith shrug 3x12 

E Hyperextension 20,20/20