31 Jul 16: Legs 2

2 miles bike

1200 Platinum 

KBD Legs 2

29 Jul 16: Arms 1

3 miles bike

1200 Platinum 

KBD Arms 1

28 Jul 16: Back 1

7 miles bike

1000 ABW

KBD Back 1

+ ab wheel w/bandx6, 0x10

25 Jul 16: Chest/delts 1

3 miles bike

1015 Platinum 

KBD chest/delts 1

24 Jul 16: KBD Legs 1

2 miles bike

1000 Platinum

KBD Legs 1

21 Jul 16: 5.3 UV

3 miles bike

1340 Platinum 

A1 Hammer MTS pulldown (stretch & flex) 30sx10, 35sx8, 40sx6

A2 Log press x10,10,8

B1 One arm Harris row (s&f) 25x3x12

B2 Cable leaning side raise 5x3x12

C1 Unbraced conc curl 10x2x10

C2 HLL to side 2x10

C3 Jefferson curl 24x2x3

18 Jul 16: 5.2 L

2 miles bike

1020 Platinum (12 sets)

A1 Leg extn 30x20, 50x15, 70x10

A2 Leg curl 50x20, 70x15, 90x8

B1 Leg press 80x25, 120x20, 160x20

B2 Seated calf 20x15,15,15

C 20mins elliptical

17 Jul 16: 5.1 UH

2 miles bike

1000 Platinum (16 sets)

A1 Cable cross 15sx15,15,15

A2 Double pulley row 25sx12,12,12

B1 Hammer dec press 25sx3x10

B2 Bent cable one arm lateral 10x3x10/s

C1 One arm cable cross body push down 10x2x15/s

C2 Prone Y 2sx2x10

07 Jul 16: 4.3 UV

3 miles bike

1220 Platinum (18 sets)

A1 Rev Hammer iso press single arm 15x10, 20x10, 25x10

A2 Neutral D chin x8,8,8

B1 Band one arm side raise 8x3x10/s

B2 Hammer pulldown side one arm 30x11,10,10/s

C1 DB curl 10sx12, 10s/5sx12/10

C2 TRX rollout 2x10

C3 Rev crunch 2x10

D 20mins elliptical

04 Jul 16: 4.2 L

7 miles bike

0900 ABW

A1 Single leg BB RDL 20x6, 30x6, 35x6, 40x6

A2 Box pistol 4x5/s

A3 Leg extn 30/20/10xF/F/F

B1 Jefferson curl 25x3x3

B2 Standing ab pulldown 15x15, 20x20, 25x

C 20mins elliptical

03 Jul 16: 4.1 UH

2 miles bike

1005 Platinum (20 sets)

A1 Inc DB flye 12.5sx4x15

A2 Hammer MTS row 30sx10, 35sx10, 40sx8

B1 LF press 61.4x10,10,10

B2 Bent DB lateral (finish hang & swing) 12.5sx20,20,20/10

C1 Rope push down 20x3x25

C2 Facepull seated 20x3x20