23 May 2013: Yoga

7 miles bike

1300: 1hr yoga

22 May 2013: Sport

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

21 May 2013: Recovery

7 miles bike (1x HIIT)

1600: 2.5k row

20 May 2013: Strength A

7 miles bike

1030 ABW

A1 Planche / A2 IC@11/10 x 6 sets

A3 Box FS 60x5, 80x5, 100x5,3

B1 Ring dip 6,6,5

B2 Ring row tuck 3x5

C1 Elevated push-up x25

C2 BB i-row x16

D BB complex #1 30x5x5 (HR to 70%)

S FS/BS/PS

18-19 May 2013

18th: Rest day

19th:

3 miles bike

100 KB swings @24kg (5x20, throughout the day)

17 May 2013: BJJ

7 miles bike

1340 Sweatbox: 70mins BJJ

1 mile jog

16 May 2013: Strength B

1100 Home

A DB cross hold 10'sx6x10s

B1 HeSPU x6,5,5

B2 L-sit pull-up x4,4,4

C1 MP 24.5x25

C2 Chin x13

D BB complex 24.5x4x6

15 May 2013: Sport

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

14 May 2013: Recovery

7 miles bike

1700: 1hr yoga 

13 May 2013: Strength A

7 miles bike

0900 ABW

A1 Planche / A2 IC @11 x 6 sets

A3 Pistol 3x5/side

B1 Ring dip 3x5

B2 Ring row tuck 3x5

C1 Feet-elevated push-up x20

C2 BB inv row x15

D BB complex #1 30x5x4 (70% HRR)

S FS/BS PNF

12 May 2013: HIIT

1030 NMA

A1 Fat bar EZ curl +10x15,12

A2 Rope pushdown 10x12,12

HR intervals to 60%:

B Tyre flip x8 trips

C Prowler +100kg x6 trips

D Farmer's walk +100kg x4 trips

10 May 2013: BJJ

9 miles bike

1340 SB

90mins BJJ

09 May 2013: Lifting B

7 miles bike

1030 ABW

A1 HS / A2 IC @11 x6 sets

A3 Hang clean 60x3x3

B1 HeSPU 6,6,5 

B2 Ring FG L-sit chin 5,4,4

C1 Press 40x15

C2 Chin 13

D BB complex #2 25x4x5

08 May 2013: Basketball

7 miles bike

1500: 1hr basketball 

07 May 2013: Lifting A

7 miles bike

0945 ABW

A1 Planche / A2 IC @12 x 6 sets

B1 Front box squat 

B2 Ring flye

B3 Ring row

C BB complex #1 30x4x6

1600: 1hr yoga

03 May 2013: BJJ

9 miles bike

1345: 75mins BJJ

02 May 2013: Lifting B

7 miles bike (PM HIIT)

1030 ABW
A1 IC @13 x 6 sets
A2 DL 60x8, 80x5, 100x5, 120x5*, 100x5,5
B1 HeSPU x6,5,5 +MP 40x15
B2 Ring FG L-sit chin 3x4 + Neutral chin x10
C BB complex #2** 25x3x5
S SS/BS/P

*Felt strong today, double o/h no problem - but weird grundle pain on left side post this set so backed off.

**Snatch-grip: DL, bent row, high pull, snatch, OHS, behind-neck push press

30 Apr 2013: Recovery

7 miles bike

1600: 1hr yoga

29 Apr 2013: Lifting

7 miles bike

0915 ABW
A1 Planche / A2 IC @14 x 6 sets
B Front box squat 60x5, 70x5, 80x5, 90x5
C1 Ring flye 3x6 + 1x17
C2 Ring row 3x5 + 1x15
D HR BB complex 6ex 30x4x5
S FS/BS/PS

28 Apr 2013

30min zombie run, 4km

27 Apr 2013

1000 Home
Four rounds:
Box jump x14
Burpee x10
Power clean 65x5
[25m 37s]

3 miles bike

26 Apr 2013

7 miles bike

0915 ABW
A1 Bench press 60x3x10
A2 Neutral chin 3x8
B1 Shoulder press 42x20,15
B2 Cable row 48.75x2x15
C1 Rope pushdown 18.75x15
C2 DB curl 7.5'sx20

25 Apr 2013

7 miles bike

24 Apr 2013

7 miles bike

1500: 1hr basketball (full-court)

23 Apr 2013

7 miles bike

1030 ABW
For time:
800m run (treadmill)
Then 2 rounds of:
50 burpees
40 pull-ups
30 SLS (to bench)
20 KB swings @24kg
10 HeSPU
Then:
800m run (outside)
[52m 34s]

22 Apr 2013

7 miles bike

1015 ABW
3 rounds:
A1 800m run
A2 Wallball 9x50
[29m 59s]

20 Apr 2013

1130 Home
A1 SDHP 20x100
A2 Thruster 20x50
A3 Pull-up x30
[15m 02s]

10 miles bike

19 Apr 2013

3 miles bike

1300 Home
A1 DB hang clean & jerk 30'sx4, 20'sx4x5
A2 Planche x6 sets

18 Apr 2013

7 miles bike

Four rounds for time:
Run 400 meters
50 squats
[16m 34s]

17 Apr 2013

1200 Home
For time:
A1 BB Thruster 47x21-15-9
A2 Pull-up 10x21-15-9
30m 41s

3 miles bike

16 Apr 2013

7 miles bike

1030 ABW
Five rounds for time of:
A1 Row x 500m
A2 Bench 60x15
21m 14s

S FS-BS PNF

13-14 Apr 2013: Damage control

13th: 3 miles bike

14th: 1200 Home
A1 Deadlift 60x10x10
A2 Push-ups 10x10
12mins 21secs (let HR recover to 60% between sets)

12 Apr 2013: HIIT

7 miles bike

1030
Bike HR intervals 20s x8 in 20mins (rec in 14)
S FS/BS/PS

11 Apr 2013: Upper vertical

7 miles bike

1030 ABW
A1 HS
A2 HeSPU X6,5,5
A3 Ring L-sit FG chin x4,4,4
B1 Chins x11,10
B2 Shoulder press 42x20,15
C IC @14 x 3 sets
D BB complex 7ex 30x4x5

10 April 2013: Sport

7 miles bike

1500: 1hr basketball

09 Apr 2013: Lower

7 miles bike

1340 ABW
A1 Front squat 60x3x5
A2 HLL 3x5 w/L-sit
B1 45 degree raise vs band 2x12
B2 Side lunge 10x2x14
S FS/BS/PS

08 April 2013: Upper horizontal

7 miles bike

1030 ABW
A1 Planche / A2 IC @15 x6 sets
B1 Ring flye 3x6
B2 Ring row tuck 3x5
C1 Inc DB bench 25'sx20,15
C2 Facepull 25x2x20
D Bike HR intervals 5x30s@L20 in 14mins

05 April 2013: HIIT

7 miles bike

1030 ABW
40mins basketball shooting practice
HR bike intervals (60% recovery) 30s @L18x5

1400: 1hr basketball (full-court)

04 April 2013: Upper vertical

7 miles bike

1030 ABW
A1 HS
A2 HeSPU 5,5,4
A3 Ring FG L chin 4,3,3
B1 Shoulder press 35x2x20
B2 Chins x8,11
C BB complex 7ex 30x4x5 w/90s rest
S FS/BS/PS PNF

03 April 2013: Sport

7 miles bike

1000 ABW:
30mins ex-bike @L10
20mins basketball drills

1500 ABW: 60mins basketball (full-court)

02 April 2013: Full Body

7 miles bike

1020 ABW
A1 Planche / A2 IC @16 x 6 sets
B1a Jefferson deadlift 100x2x3
B1b Speed DL vs band 100x3x1 (cluster)
B2 Ring flye 3x6
B3 Ring row 3x8
C1 Chest press 35x25, 49x20
C2 Facepull 16.25x15,12
D 15mins basketball shooting

28 Mar 2013: Upper vertical

3 miles bike

1230 Home
A1 HS x3 sets
A2 HeSPU 4,5,5
A3 Chins 10,10,10

27 Mar 2013: Sport

7 miles bike

0930: 30mins basketball shooting
1500: 60mins basketball game

26 March 2013: Lower

7 miles bike

0830 ABW
A1 IC @17 x 6 sets
A2 RDL 120x5 (terminated after 1 set)
A3 Pistol 4,3,3/side
A4 HLL + iso 3x5
B1 45 degree raise vs band 2x10
B2 Side lunge 10x2x12
C 15mins basketball shooting

25 March 2013: Upper horizontal

7 miles bike

1020 ABW
A1 Planche 6 sets
A2 Chest press vs bands 21x7+4+3=14
B1 Inc DB press 25'sx20,17
B2 Ring row 2x15
C BB complex 7ex 30x4x4
D Ankle strengthening

21 March 2013: Upper vertical

7 miles bike

1120 ABW
A1 HS x3
A2 HeSPU 5,4,4
A3 Ring chin L-sit 3x3
B1 Neutral chin 10,8
B2 Shoulder press 28x2x20
C1 DB curl 9'sx15
C2 DB shrug 37.5'sx20
C3 Pushdown 35x25

20 Mar 2013: Basketball

7 miles bike

1500: 1hr Basketball

19 Mar 2013: Lower

7 miles bike

1120 ABW
A1 Deadlift 125x3x3
A2 Pistol 3x3/side
A3 HLL W/static 3x5
B1 45 degree raise 20x12,10
B2 Side lunge 2x16
C KB complex 6ex 20x4x4

18 Mar 2013: Upper horizontal

7 miles bike

1420 ABW
A1 Planche 6 sets
A2 Chest press vs bands 21x6+4+3=13
B1 DB bench 27.5'sx12,12,9
B2 Ring row 15,12,10
C BB complex, 7ex 30x3x6
S Pec flye

15 Mar 2013: Basketball

7 miles bike

1300: 80mins 3v3 basketball

14 Mar 2013: Upper vertical

1300 Home
A1 HeSPU 3x4
A2 Chin 3x8
B1 Rope pulldown punchbagx2x20
B2 Mace press 4'sx2x20
C Battle rope / sledgehammer intervals, 30s/30s x 6 total rounds

11.5km bike

13 Mar 2013: Rest

7 miles bike

12 Mar 2013: Lower

1000 ABW
A1 RDL 110x5, 120x5,5
A2 Pistol 3x3/side
A3 HLL 3x5
B1 45 degree back raise 20x2x10
B2 Side lunge 2x14
C KB complex (4ex) 24x4x5

11 Mar 2013: Upper horizontal

7 miles bike

1030 ABW
A1 Planche x 6 sets
A2 Chest press vs bands 14x12+5+3=20
B1 Inc DB press 25'sx3x12
B2 Ring row 3x12
C BB complex 30x3x5

10 Mar 2013: Damage control

1400 Home

10x10 swings in 10mins w/24kg

08 Mar 2013: Upper (vertical)

7 miles bike

ABW
A1 HeSPU 3x4
A2 Neutral chin 3x8
B1 Shoulder press 21x2x20
B2 Pulldown 38.75x2x20
C1 DB curl 8'sx20,15
C2 DB shrug 35'sx2x20

07 Mar 2013: Cardio

11 miles bike (4 sessions)

06 Mar 2013: Lower

1015 ABW
A1 Deadlift 120x5,3,3
A2 HLL 3x5 w/pause
B Leg extn 42x2x20
C1 45 degree raise 10x2x15
C2 Side lunge 2x12
S1 Hamstring
S2 Quad

05 Mar 2013: Upper horizontal

1015 ABW
A Chest press vs minibands 14x10+4+3=17
B1 DB inc press 20'sx2x20
B2 Lumberjack row 40x2x15/side
C1 Reverse pushdown 30x2x20
C2 Facepull 25x2x20
S1 Pec flye
D 1 mile run @2% in 12:31

02 Mar 2013: Fight training

1130 Home w/OS

A1 RDL + chains 3x5
A2 Ring dip 3x5
A3 L-sit 3xF
B1 Ring chin 3x5
B2 KB push press 24'sx5,5,6
C Sled drag 48x6 driveway runs

D Tandoori BBQ + choc brownie x failure

01 Mar 2013: Back & biceps

7 miles bike

1030 ABW
A Neutral chin 8+4+3=15
B DB row 40x6+3+3=12/side
C DB shrug 30'sx20
D DB curl 7.5'sx20
E Swiss hammer curl 10x15
F DB wrist curl 10'sx10+5+3=18
S1 Lat
S2 Bicep

28 Feb 2013: Leg & abs

7 miles bike

0945 ABW
A1 RDL 100x5, 110x5, 120x5
A2 HLL 3x5
B Leg extn 39x9+5+4=18
C Calf press 90x15
S1 Calf
D 45 degree curl-up 10x2x10
S2 Thoracic extn x 2 sets

27 Feb 2013: Chest/shoulders/triceps

7 miles bike

1045 ABW
A Chest press vs minibands 14x8+4+3=15
B Pec deck 30x20
C Shoulder press 21x15+7+8=30
D Cable side raise 3.75x20/side
S1 Pec doorway
S2 Delt

1400 ABW
A CG pin press 60x8+4+4=16
B Bar pushdown 40x20
C Rev bar pushdown 30x15

25-26 February 2013: Cycling

25: 15 miles bike
26: 17 miles bike

22 Feb 2013: Biceps & forearms

4 miles bike

1400 Home
A1 DB curl 6'sx3x10
A2 DB hammer 6'sx3x10
B1 Wrist curl 8.5'sx3x10
B2 Rev wrist curl 6'sx3x10

3km walk

21 Feb 2013: Shoulders & triceps

Blood tests show inflated inflammatory markers, so I will continue with this style of training as planned even though I am thoroughly bored of it.

7 miles bike

1045 ABW
A Shoulder press 14x3x12
B1 Cable front raise 3.75'sx3x10
B2 Rev flye 1.25'sx3x15
B3 Cable side raise 1.25x3x10
C1 V-bar pushdown 18.75x15,15,12
C2 Rev 1-arm pushdown 3.75x15,12,10/side

20 Feb 2013: Legs & Abs

7 miles bike

1030 ABW
A1 BB RDL 70x3x12
A2 HLL 3x6
B1 Leg extn 35x3x10
B2 Calf press 60x3x15
B3 Bosu crunch 12x3x10
C1 45 degree curl-up 10x3x10

5mins incline treadmill walk
10mins recumbent bike

19 Feb 2013: Back

7 miles bike

1030 ABW
A1 Chin trio x8,7,6
A2 Pulldown (narrow) 41.25x8, 38.75x7, 33.75x8
A3 Cable row 41.25x8, 38.75x7, 33.75x10
A4 Facepull 13.75x10,10,10
A5 DB shrug 30'sx10,10,10
S1 Lat

X-stepper x10mins
Incline treadmill x10mins

18 Feb 2013: Chest Wk2

7 miles bike

1030 ABW
A1 Inc chest press 28x12.10,10
A2 DB bench 12.5'sx10,8,8
A3 DB flye 8'sx10,10,10
A4 Push-up x6,5,5
A5 Pec deck 30x6, 25x8,8
S1 Flye @8's

Incline treadmill x20mins

15 Feb 2013: Biceps & forearms

1015 Home
A1 BB curl 17x12,10,10
A2 Hammer curl 8'sx10,10,8
B1 Wrist curl 22x10,10,10
B2 Reverse wrist curl 17x8,8,8

3 miles bike

14 Feb 2013: Shoulders & triceps

7 miles bike

1400 ABW
(Giant set)
A1 Shoulder press 14x3x10
A2 Front raise 6'sx8, 4'sx2x8
A3 Side raise 6'sx8, 4'sx2x8
A4 Upright row 12.5x3x8

B1 Cable reverse flye 3.25x6, 1.75x2x15
B2 Bar pushdown 18.75x15,12,10
B3 Single arm rev pushdown 3.25x12,7 1.75x10 /side

13 Feb 2013: Legs

7 miles bike

1030 ABW
A1 RDL 60x3x10
A2 Leg extn 28x3x10
A3 Calf press 40x15, 50x2x15
B1 HLL 3x8
B2 Cable crunch 23.75x15, 41.25x8, 33.75x10
C1 45 degree curl-up 10x10,8,8

12 Feb 2013: Back

7 miles bike

1030 ABW
(Giant set)
A1 Chin trio x8,7,5
A2 Cable row 48.75x8,6 43.75x7
A3 Harris row 21.25x15,12,10
A4 Facepull 11.25x3x12

B BB shrug 60x3x10

11 Feb 2013: Chest

Owing to continuing joint soreness post-flu, training for the next 4wks will be very light, joint-friendly bodybuilding style training.

7 miles bike

1030 ABW
(Giant set)
A1 Chest press 35x10, 28x10,8
A2 Inc DB press 12.5'sx10,8,6
A3 Inc DB flye 7.5'sx10,10,10
A4 Pec deck flye 30x10,8,8
A5 Push-up x5,5,4

B1 Hanging knee raise 10x10
B2 Bosu crunch 10x10
B3 45 degree curl-up 10x10

15min incline treadmill walk

08 Feb 2013: Upper pull

7 miles bike

1030 ABW
A Chin trio x8,6,5
B Cable row 48.75x8, 36.75x8, 34.75x8
C Harris row 21.25x3x15
D Facepull 11.25x2x15
E BB shrug 60x3x10
F DB curl 7.5'sx3x10

07 Feb 2012: Upper push

Still suffering from swollen joints but been 3 weeks since last training - all slow tempo, very light weights to avoid joint stress. This may continue for several weeks if I end up prescribed corticosteroids.

7 miles bike

1030 ABW
A Chest press 35x3x10
B Inc flye 10'sx3x10
C Shoulder press 21x10, 14x10,8
D Side lateral 5'sx3x10
E Bar pushdown 25x15, 30x2x15

11 Jan 2012: Rest

12km bike

Sore and coming down with an inconvenient cold so skipping weight training today.

10 Jan 2013: MMA

12km bike

0800 ABW: 1hr BJJ (technical work only)

09 Jan 2013: Gymnastics

12km bike

1900: 1hr gymnastics

08 Jan 2013: Upper

12km bike

1015 ABW
A1 HS / A2 BL x6 sets
B1 FG ring chin 3x4
B2 OAPU 3x5/side
C1 Ring flye 2x8
C2 Ring row 2x10
C3 Cubans 12.5'sx2x3
S1 SS S2 BS S3 PS S4 OH Delt S5 Bully

07 Jan 2013: Lower Wk4

12km bike

1015 ABW
A1 HS / A2 IC @12 x6 sets
B1 KB squat 24+28x2x7
B2 SLRDL 70x2x4/side
C1 KB swing 40x10,12
C2 Alt DB iso curl 9'sx20
S1 FS S2 BS S3 PS S4 Shoulder extn

05-06 Jan 2013: Mobility

05: ~30mins MWOD
06: ~30mins MWOD + 3 miles bike + 20mins yoga

MWOD focus on thoracic ROM/soft tissue and calves/heel cords.

04 Jan 2013: MMA

7 miles bike

0800: 1hr BJJ

03 Jan 2013: Lower

7 miles bike

1030 ABW
A1 HS / A2 IC @13 x6 sets
B1 KB squat 24+28x2x6
B2 SLRDL 70x2x5/side
C1 KB swing 40x2x10
C2 Alt DB iso curl 8'sx20

02 Jan 2013: Upper

7 miles bike

1015 ABW
A1 Planche / A2 BL x6 sets
B1 FG ring chin L-sit 3x3
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x8
D Alt iso DB curl 7.5sx20
S1 FS S2 BS S3 PS

21-23 Dec 2012

21
7 miles bike
1hr BJJ

22
12 miles bike

23
6 miles bike

20 Dec 2012: Wk2.2 FB

7 miles bike
A1 HS / A2 IC @13 x6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x7
C1 Chins x9,8,7
C2 Floor press 65x10,10,8
C3 Cubans 10'sx2x8
S1 SS S2 BS S3 PS

18 Dec 2012: Wk2.2 Upper

7 miles bike

A1 FG ring chin 2x5
A2 OAPU 2x5/side
B1 Ring flye 2x8
B2 Ring row 2x8
B3 Cubans 10'sx2x7
C1 HS / C2 BL x6 sets

17 Dec 2012: Cardio

1000 Parents' house
KB cardio routine @8kg

16 Dec 2012: Lower Wk2.2

3 miles bike

1400 Home
A1 KB squat 24'sx2x8
A2 SL RDL 68x2x5/side
B1 KB swing 24x2x15
B2 Alt iso curl 8'sx2x20

14 Dec 2012: MMA

7 miles bike

0815: 1hr BJJ (technical work)

13 Dec 2012: FB Wk2.1 LV

20 miles bike

1030 ABW
A1 HS / A2 Iron cross @14 6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x6
C1 Chin variation 2x8
C2 Floor press 60x12,10
C3 Cubans 10'sx2x6
S1 FS / S2 BS / S3 PS

12 Dec 2012: Rest

7 miles bike

11 Dec 2012: Upper Wk2.1 LV

7 miles bike

0845 ABW
A1 HS / A2 Back lever x 6 sets
B1 FG ring chin 2x5
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x5
S1 SS / S2 BS / S3 PS / S4 Band shoulder variations

10 Dec 2012: Lower Wk2.1

7 miles bike

1015 ABW
A1 Planche / A2 Iron cross @15 x6 sets
B1 KB squat 16'sx2x8
B2 SL RDL 60x2x5/side
C1 KB swing 32x2x10
C2 Alt iso curl 7.5'sx2x20
D1 Pushdown x100
D2 Cable curl x100
S1 FS / S2 BS / S3 PS

03-07 Dec 2012: Rest

Resting the catalogue of injuries - no lifting and no sports.

7 miles bike each day

Mon: 35mins steady-state treadmill/bike
Tue: 30mins bike (30s on/90s off x8)
Wed: Rest
Thu: 30mins bike (30s on/90s off x8)
Fri: 35mins steady-state bike

01 Dec 2012: Conditioning Saturday

With Mart at NMA IN Fareham

Circuit 1, 5 rounds:
Sledgehammer slam
Yoke walk
Prowler push

Circuit 2, 3 rounds
Backward sled drag
Farmers walk
Tyre flip

30 Nov 2012: Boxing

1100 ABW
Heavy bag 5x3min rounds w/1min rest

29 Nov 2012: FB Wk4 VHV

7 miles bike

1000 ABW
A1 Planche / A2 L-sit 6x10s
B1 Pistol 5x5/side
B2 HeSPU 5x5
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 FS / S2 SS / S3 PS

28 Nov 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics