31 Jan 16: DC 1.1

Beginning a phase of DC training.

2 miles bike

1045 Platinum 

A Hammer inc press 35sx8+4+3=15

B Log clean & press 10+4+4=18

C Seated side lateral 7.5sx20

D V-bar pushdown vs band 40x10+5+4=19

E Hammer MTS pulldown 40sx8+4+4=16

F Hammer MTS row 40sx6+3+2=11

G LF preacher 25x10+5+3=18, 15x20

H Dante curl 5x11

Extreme stretch after each bodypart 60s

28 Jan 16: Arms 12

7 miles bike

1000 ABW

A DB curl w/negatives 3x6 

B BB preacher 3x12 

C BB rev curl then partials 3x10+6-10 

halfway up 

D BB curl rest pause 5x10 w/10s rest 

E Rope pressdown (no lock) 4x20 

F Dip 4x15 

G CG bench 4x8 

H Ab wheel 2x10

27 Jan 16: Back 12

A BB 1-arm row 4x8 

B Stretchers 4x10 

C BB DL and shrug 3x6 

D Prone shrug 4x10 

E Hyperextension banded 15/10 

1500: 1hr basketball

25 Jan 16: Legs 12

2 miles bike

1615 Platinum 

A Lying leg curl 4x8 

B Smith squat 4x5 

C Leg extn 2x20 

D Leg press 4x10 

E SLDL 4x8 

F1 Calf press 2x10

F2 Band dorsiflexion 2x15

24 Jan 16: Chest 12

2 miles bike

1130 Platinum 

A DB press 30sx3x10 

B Hammer flat press banded 25sx5x6 

C BB inc press 60x3x8 

D Stretch pushup 3x25 

E DB rear delt raise 10sx4x15 

F BB over and back press 20x3x12 

G DB side raise leaning 7.5x3x12 

22 Jan 16: Arms 11

1000 ABW

A Rope pressdown 4x15 

B Dip 4x15 

C DB pronated kickback 4x6 

D Lying tri extn 2x10 

E Seated overhead rope extn 2x10 

F BB curl rest pause 5x10 (w/10s rest) 

G DB hammer curl 5x10 

H BB preacher 3x10

1400: 1hr basketball 

20 Jan 16: Back 11

2 miles bike

1145 Platinum 

A Smith row 4x8 

B DB 1-arm row 4x8 

C Pulldown w/stretch (top of head) 4x8 

D Exigo shrug 4x10 

E Hyperextension banded 3x25 

18 Jan 16: Legs 11

2 miles bike

1030 Platinum 

A SLDL 15,12,9,6 

B Lying leg curl 4x10 

C1 Leg press 3x10 

C2 Calf press 2x10

C3 Band dorsiflexion 2x15

D BB squat explosive 8x5 

17 Jan 16: Chest 11

1200 Platinum 

A LF press banded 3x8 

B Hammer incline banded 5x6 

C Hammer decline 4x8 

D DB side lateral 15,13,11,9 

E Smith press to top of head 3x5 

F Rear delt cable 3x20 

13 Jan 16: Arms 10

7 miles bike

0900 ABW

A V-bar pressdown 5x20 

B DB pronated kickback 5x6 

C Smith JM press 5x10 

D Cable curl 5x8 

E DB supination curl 5x8 

F EZ rev curl 5x15 

1500: 1hr basketball

12 Jan 16: Back 10

2 miles bike

1020 Platinum 

A Exigo 1-arm row 10x3x8, 10/5x8/8 

B Hammer MTS pulldown 30sx8, 35sx8, 40sx8, 45sx8

C DB deadstop 40x4x8 

D DB pullover 25x3x12 

E Hyperextension banded 3x25 

11 Jan 16: Chest 10

2 miles bike

1715 Platinum 

A Machine press 68.2x12, 75x10, 81.8x8 

B Smith decline rested (20s rest) 60x10x3

C Hammer inc banded bench 3x5, 2x4, 2x3 

D DB front raise 10sx3x12 

E Log press 3x8 

F DB rear delt 7.5sx4x15 

G Band rear delt pull 4x10 

09 Jan 16: Legs 10

2 miles bike

1030 Platinum

A Seated leg curl 15,12,9,6+15-30 partials 

B BB squat 3x8, 1x40, 1x30, 1x20 

C Leg extn 3x10+partials 

D1 SLDL vs mini band 4x10

D2 Seated calf 40x2x10

D3 Band dorsiflexion 2x30

07 Jan 16: Arms 9

7 miles bike

0930 ABW

A1 Rope pressdown 4x15 

A2 CG pushup 4x15-20 

B1 Bench dip 4x10-15 

B2 Decline lying KB extn 4x12 

C1 DB curl 4x8-10 

C2 BB curl 4x6-10 

D1 EZ rev curl 4x10-15 

D2 Cross body hammer curl 4x8-10

06 Jan 16: Back 9

7 miles bike

1000 ABW

A Smith bent row 30x15, 40x12, 50x10, 60x8 

B 1-arm pulldown 30x4x8 

C DB deadstop row 40x4x8 

D DB pullover 25x3x12 

E Hyperextension 3x25 

1500: 1hr basketball

04 Jan 16: Chest 9

0940 ABW

A DB decline bench 20sx15, 27.5sx12, 35sx8 

B Smith inc reverse band bench 60x5, 80x5, 100x5, 100x2x8, 90x2x10 

C DB twist press 22.5sx4x8 

D DB flye 7.5sx20 

E DB side lateral 7.5sx4x15 

F1 Smith press to top of head 20x4x10 

F2 DB front raise 6sx4x10 

G DB side lateral partial 17.5sx3x25 

03 Jan 16: Legs 9

1.5 mile bike

1500 Platinum 

A Lying leg curl 70x15, 77.5x12, 90x10, 90/50x10/10 

B Leg press 160x10, 200x10, 240x10

C Smith squat 1½s 50x4x8 

D1 SLDL 60x4x10  

D2 Seated calf 20x2x25

D3 Band dorsiflexion 2x25