28 Nov 2013: Hams & Abs VII

0900 ABW

Hams A

D Band leg curl greenx8x8

M RDL 150x4

Abs A

D HLL 8x8

M Pulldown abs 46.25x5

(Extreme stretch hamstrings)

S FS/BS/PS PNF

25 Nov 2013: Back XI

7 miles bike

0900 ABW

D Chins 6x6

M EZ row 60x6

R CG pulldown 41.25x15,15,15,12

(Extreme stretch lats)

24 Nov 2013: Chest & Shoulders XI

1515 Platinum

Chest B

D Incline bench vs chains 40x8x6

M Machine bench 88.6x5, 81.8x6

R Hammer decline press 20sx15,15,13,13

Delts B

D Side raise 10sx8x8

M Hammer iso press 80x8

R DB bent lateral 10sx15,12

(Extreme stretch pecs & delts)

23 Nov 2013: Quads & Calves V

1615 Platinum

Quads A

D Squat (medium) 60x6x6

M Leg press (wide) 240x6,6

R SL extn 50x15,12,12,12/side

Calves A

D SL calf press 40x8x8

M Seated SL calf raise 20x6, 30x6

(Extreme stretch quads & calves)

21 Nov 2013: Arms X

1630 Shrivenham

Arms A

D Incline curl 9sx8x8

D DB extn 9sx8x8

M EZ curl +32.5x6

M CG bench 90x5

R DB curl 9sx16,20

R Bar pushdown stackx25,30

(Extreme stretch biceps)

20 Nov 2013: Hams & Abs VI

7 miles bike

0850 ABW

Hams B

D 45 back raise vs band x13,12,12,12

R Lying leg curl 28x15,15,12,12

Abs B

D Landmine rotations 12.5x8x8

M Kneeling pulldown 46.25x6

R Lying leg raise 4x15

(Extreme stretch hams)

19 Nov 2013: Back X

7 miles bike

0915 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 65x2x6

R Wide pulldown 46.25x15,15,12,10

(Extreme stretch lats)

18 Nov 2013: Chest & Shoulders X

7 miles bike

0815 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 84x6,4

R Ring flye x12,10,10,10

Delts A

D DB front raise 9sx8x8

M Machine O/H press (worked up to) 70x5

R Cable rear lateral 3.75sx15,13

(Finished w/ extreme stretching of pecs & delts)

17 Nov 2013: Quads & Calves IV

2.5 miles bike

1515 Platinum

Quads B

D Wide Smith squat 80x6x3

M Hammer MTS v-squat 10x2x6

R Leg extn 90x15,12,12,11

Calves B

D Seated calf raise 40x8x8

M Leg press calf raise 160x2x6

(Extreme stretch quads & calves)

15 Nov 2013: Arms IX

2.5 miles bike

1130 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +30x6

M Dip machine 75x7

R LF preacher curl 20x12,10

R Rev pushdown 35x10, 28x12

(Extreme stretch of biceps)

13 Nov 2013: Hams & Abs V

1000 ABW

Hams A

D Band leg curl greenx8x8

M RDL 140x7

Abs A

D HLL 8x8

M Pulldown abs 46.25x4

(Extreme stretch hamstrings)

S FS/BS/PS PNF

12 Nov 2013: Back IX

2.5 miles bike

1630 Platinum

D Chins 6x6

M Hammer MTS row 40sx6,6

R Hammer MTS pulldown 35sx15,13,10,

(Extreme stretch lats)

Extra: LF arm curl 20x10,12

10 mins elliptical @15

10 Nov 2013: Chest & Shoulders IX

2.5 miles bike

1300 Platinum

Chest B

D Incline bench 50x8x6

M Machine bench 81.8x7,6

R Hammer decline press 15sx4x15

Delts B

D Side raise 10sx8x8

M Hammer iso press 75x7

R DB bent lateral 10sx2x12

(Extreme stretch pecs & delts)

07 Nov 2013: Arms VIII & Abs IV

1100 ABW

Arms A

D Incline curl 9sx8x8

D DB extn 9sx8x8

M EZ curl +30x

M Machine CG bench 84x

R DB curl 7sx2x15

R Bar pushdown 45x2x20

(Extreme stretch biceps)

Abs B

D Landmine rotations 11.25x8x8

M Kneeling pulldown 43.75x6

R Incline leg raise 4x15

05 Nov 2013: Back VIII & Hams IV

0815 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 60x2x6

R Wide pulldown 43.75x4x15

Hams B

D 45 back raise vs band 4x12

R Lying leg curl 28x15,10,10,10

04 Nov 2013: Chest & Shoulders VIII

7 miles bike

1015 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 772x6

R Cable crossover 13.75sx15,12,11,10

Delts A

D DB front raise 9sx8x8

M Machine O/H press (worked up to) 70x5

R Cable rear lateral 3.75sx15,13

(Finished w/ extreme stretching of pecs & delts)

01 Nov 2013: Quads & Calves III

7 miles bike

1020 Platinum

Quads A

D Squat (medium) vs chains 60x6x6

M Leg press (wide) vs chains 200x6, 220x6

R SL extn 50x4x12/side

Calves A

D Calf press 120x8x8

M Seated calf raise 60x6

(Extreme stretch quads & calves)

31 Oct 2013: Arms VII

7 miles bike

1000 ABW

Arms B

D DB curl 9sx8x8

D EZ inc extn +15x8x8

M EZ rev curl 30x6

M CG incline bench 80x3, SS+3

R Rope curl 18.75x15,12

R Rev pushdown 50x15,12

(Extreme stretch of biceps)

30 Oct 2013: Hams & Abs III

1000 ABW

Hams A

D Band leg curl greenx8x8

M RDL 140x5

Abs A

D HLL 8x8

M Pulldown abs 43.75x6

(Extreme stretch hamstrings)

S FS/BS/PS PNF

1500: 1hr basketball

29 Oct 2013: Back VII

7 miles bike

1015 ABW

D Chins 6x6

M EZ row +60x6,6

R CG pulldown 41.25x15,15,12,12

(Extreme stretch of lats)

28 Oct 2013: Chest & Shoulders VII

7 miles bike

1015 ABW

Chest B

D Incline bench vs bands 30x8x6

M Machine bench 91x6,6+-ve

R Cable decline press 13.75sx15,12,12,10

Delts B

D Side raise 9sx8x8

M Seated Smith press 42.5x6

R DB bent lateral 8sx15,12

(Extreme stretch pecs & delts)

*8 sets FL, 4 sets QDR

26 Oct 2013: Quads & Calves II

0900 Platinum

Quads B

D Wide squat vs chains 6x3

M Hammer MTS v-squat 9x2x6

R Leg extn 70x4x15

Calves B

D Seated calf raise 40x8x8

M Leg press calf raise 140x6, 160x6

(Extreme stretch quads & calves)

25 Oct 2013: Back & Arms VI

3 miles bike

0915 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 60x2x6

R Wide pulldown 43.75x4x15

Arms A

D Incline curl 8sx8x8

D DB extn 8sx8x8

M EZ curl +30x6

M Machine CG bench 77x7

R DB curl 7sx2x15

R Bar pushdown 45x2x20

(Extreme stretch lats & biceps)

24 Oct 2013: Hams & Abs II

7 miles bike

1000 ABW

Hams B

D 45 back raise vs band 4x12

R Lying leg curl 28x15,10,10,10

Abs B

D Landmine rotations 10x8x8

M Kneeling pulldown 41.25x6

R Incline leg raise 4x15

S FS/BS/PS PNF

22 Oct 2013: Chest & Shoulders VI

2.5 miles bike

1500 Platinum

Chest A

D Bench press vs chains 40x8x6

M Incline MTS press (worked up to) 40sx2x6

R Cable crossover 4sx4x15

Delts A

D DB front raise 7.5sx8x8

M Hammer O/H press (worked up to) 70x6

R Cable rear lateral 1sx12,10

(Finished w/ extreme stretching of pecs & delts)

18 Oct 2013: Back & Arms V

7 miles bike

0900 ABW

D Chins 6x6

M EZ row +55x2x6

R CG pulldown 41.25x15,12,12,10

D DB curl 8sx8x8

D EZ inc extn +12.5x8x8

M EZ rev curl 25x5

M CG incline machine bench 70x6

R Rope curl 18.75x2x12

R Rev pushdown 405x2x15

(Extreme stretch of lats & biceps)

17 Oct 2013: Chest & Delts V

7 miles bike

1015 ABW

Chest B

D Incline machine bench vs bands 14x8x6

M Machine bench 91x2x6

R Cable decline press 11.25sx4x15

Delts B

D Side raise 8sx8x8

M Seated Smith press 40x6

R DB bent lateral 7sx2x15

(Extreme stretch pecs & delts)

04 Oct 2013: Quads & Calves IV

7 miles bike

0940 ABW

D Squat (medium) vs bands 40x6x6

M Leg press (wide) vs bands 150x2x6

R SL extn 14x12,10,10,10/side

D Standing SL calf raise 8x8/side

M Calf press 190x6

(Extreme stretch quads)

03 Oct 2013: Arms IV

7 miles bike

1030 ABW

Arms A

D Incline curl 8sx8x8

D DB extn 8sx8x8

M EZ curl +30x5

M Machine CG bench 70x8

R SA DB preacher curl 9x15,10 (right only)

R Rope pushdown 45x2x15

(Inc. extreme stretch of biceps)

02 Oct 2013: Hams & Abs IV

7 miles bike

1000 ABW

D Leg curl 28x8x8

M RDL 130x6

D HLL 8x8

M Pulldown abs 43.75x6

(Extreme stretch hamstrings)

S FS/BS/PS PNF

1500: 1hr basketball

01 Oct 2013: Back IV

7 miles bike

0945 ABW

Back A

D Deadlift vs minibands 60x6x3

M T-bar row 55x2x6

R Wide pulldown 41.25x4x15

(Extreme stretch lats)

S Super couch x2mins/side/position

30 Sep 2013: Chest & Shoulders IV

7 miles bike

0930 ABW

45s rest between all sets except for M sets (rest as required)

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 70x2x6

R Cable crossover 11.25sx4x15

Delts A

D DB front raise 8sx8x8

M Machine O/H press (worked up to) 63x6

R Cable rear lateral 3.75sx15,10

(Finished w/ extreme stretching of pecs & delts)

27 Sep 2013: Hypertrophy B III

7 miles bike

0900 ABW

D Chins 6x6

M EZ row +50x2x6

R CG pulldown 38.75x4x15

D DB curl 8sx8x8

D EZ inc extn +10x8x8

M EZ rev curl 25x5

M CG incline machine bench 63x6

R Rope curl 16.25x2x15

R Rev pushdown 40x2x15

(Extreme stretch of lats & biceps)

26 Sep 2013: Strength B III

7 miles bike

1015 ABW

A1 FL x6 sets

A2 Good morning 60x5, 70x3x5

B1 OAC 5x3/s

B2 Cubans 8sx3x12

B3 Facepull 35x15,20

S1 Super pigeon

S2 O/h lat

25 Sep 2013: Various

7 miles bike

0930 ABW 

Abs

D Landmine rotations 10x8x8

M Incline sit-up 17.5x6

R Incline leg raise 4x12

S1 Super couch 2 positions

S2 Super bully

1500: 1hr basketball

24 Sep 2013: Hypertrophy A III

7 miles bike

1100 ABW

Chest

D Incline barbell vs bands 40x8x6

M Machine press vs bands 84x2x6

R Decline DB press 20sx18,15,15,15

Delts

D Side raise 8s8x8

M Seated DB press 22.5sx6

R Rear lateral 6sx2x15

(Extreme stretch of pecs & delts)

23 Sep 2013: Strength A III

7 miles bike

1015 ABW

A1 IC @11/10 / A2 FL x6 sets

B1 Ring dip 6,6,6

B2 Ring row tuck 3x5

B3 KB swing 28sx5, 40x2x6

C1 Ring flye 3x5

C2 DB cross raise 9sx3x8

S FS/BS/PS PNF

20 Sep 2013: Hypertrophy B II

7 miles bike

0915 ABW

Back

D Deadlift vs green band 60x6x3

M T-bar row 50x2x6

R Wide pulldown 38.75x15,15,15,12

Arms

D Incline curl 8sx8x8

D DB extn 8sx8x8

M EZ curl +27.5x6

M CG bench 70x8

R SA DB preacher curl 8x2x15

R Rope pushdown 40x2x15

(Inc. extreme stretch of lats & biceps)

19 Sep 2913: Strength B II

7 miles bike

1015 ABW

A1 IC @11 / A2 FL x6 sets

B1 OAC 4x3/s

B2 RDL 110x5, 120x5, 125x5

C1 PT 8sx3x10

C2 Cubans 8sx2x10

S FS/BS/PS

1500: 1hr basketball

18 Sep 2013: Gymnastics

7 miles bike

1400 ABW

A1 QDR / A2 Straddle-L x6 sets

D HLL 8x6 (45s rest)

M Pulldown abs (work up to) 41.25x6

R Kneeling pulldown abs 28.75x4x15

1900: 1hr gymnastics

17 Sep 2013: Hypertrophy A II

I will be using a modified version of the Strong(er) diet phase training for the next 7 weeks.

7 miles bike

1120 ABW

45s rest between all sets except for M sets (rest as required)

Chest

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 63x2x6

R Cable crossover 11.25sx14,13,12,9

Delts

D DB front raise 8sx8x8

M Machine O/H press (worked up to) 56x6

R Cable rear lateral 3.75sx2x12

(Finished w/ extreme stretching of pecs & delts)

16 Sep 2013: Strength A II

7 miles bike

1000 ABW

A1 IC @11 / A2 FL x6 sets

A3 Ring dip 6,5,5

A4 Ring row tuck 3x5

B1 Ring flye 3x5

B2 DB cross raise 8sx3x10

S FS/BS/PS PNF

12 Sep 2013: Strength B I

7 miles bike

1100 ABW

A1 IC @12 / A2 FL x6 sets

B1 OAC 3x3/s

B2 RDL 100x5, 110x5, 120x5

B3 Cable o/h press 6.25sx20, 8.75sx15, 11.25x12

C1 PT 8sx2x10

C2 Cubans 8sx2x8

S Super couch

11 Sep 2013: Hypertrophy I

7 miles bike

1000 ABW

60s rest between exercises 

A1 Chin 3x10

A2 EZ up-row +10x3x10

B1 Rev DB bench 2sx3x15

B2 Facepull 30x3x15

C1 DB curl 9sx3x12

C2 Rope pushdown 45x3x12

D1 Cable side raise 3.75x20,15

D2 Cable front raise 3.75x15,12

Extreme stretching of delts, lats

10 Sep 2013: Strength A I

7 miles bike

1100 ABW

A1 IC @12 / A2 FL x6 sets

A3 Ring dip 3x5

A4 Ring row tuck 3x5

B1 Ring flye 3x5

B2 DB cross raise 7sx2x12

S FS/BS/PS PNF

09 Sep 2013

3 miles bike 

1200 Home

A1 Indian club front raise 4sx4x10

A2 Pull-up 4x5

A3 Indian club side raise 4sx4x10 

A4 Indian club bent raise 4sx4x10

B Indian club curls 4sx4x20

06 Sep 2013: Chest, Biceps, Abs IV

0830 ABW

Week 4: 40s

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 45

D EZ curl +15

E Spider curl 5's

F Pushdowns 45

G Pulldowns abs 28.75

(Included extreme stretching of pecs, biceps)

This completes the Extended Tension Training cycle.

05 Sep 2013: Legs, Lower Back IV

7 miles bike

0945 ABW

Week 4: 40s

A Leg press 160

B Leg extn 49

C RDL 80

D Leg curl 21

E 45 degree back raise 20

F Calf press 130

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)

04 Sep 2013: Conditioning

10 miles bike

1200 ABW

Rowing intervals 4x500m, recover to 120bpm

Incline treadmill ladder, 20mins @3.5mph (0.5%/30s)

03 Sep 2013: Shoulders, Traps, Abs IV

7 miles bike

0900 ABW

Week 4: 40s

A Front raise 6s

B Side raise 8s

C Bent lateral 5s

D Facepull 25

E BB shrug 70

F Reverse EZ curl +10

G Leg raise

(Included extreme stretching of shoulders, forearms)

02 Sep 2013: Back, Triceps, Calves IV

7 miles bike

1000 ABW

Week 4: 40s

A Chins 

B Wide-grip pulldowns 38.75

C Cable row 41.25

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 130

(Included extreme stretching of lats, biceps, calves)

30 Aug 2013: Chest, Biceps, Abs III

0815 ABW

Week 3: 35s

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 45

D EZ curl +15

E Spider curl 5's

F Pushdowns 45

G Pulldowns abs 28.75

(Included extreme stretching of pecs, biceps)

*Split chest/abs and biceps by approx 1hr due to time constraints

29 Aug 2013: Legs, Lower Back III

7 miles bike

1200 ABW

Week 3: 35s

A Leg press 160

B Leg extn 49

C RDL 80

D Leg curl 21

E 45 degree back raise 20

F Calf press 130

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)

28 Aug 2013: Shoulders, Traps, Abs III

7 miles bike

1000 ABW

Week 3: 35s

A Front raise 6s

B Side raise 8s

C Bent lateral 5s

D Facepull 25

E BB shrug 70

F Reverse EZ curl +10

G Leg raise

(Included extreme stretching of shoulders, forearms)

23 Aug 2013: Chest, Biceps, Abs II

7 miles bike

1000 ABW

Week 2: 30s

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 45

D EZ curl +15

E Spider curl 5's

F Pushdowns 45

G Pulldowns abs 28.75

(Included extreme stretching of pecs, biceps)

27 Aug 2013: Back, Triceps, Calves III

7 miles bike

0900 ABW

Week 3: 35s

A Chins 

B Wide-grip pulldowns 38.75

C Cable row 41.25

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 130

(Included extreme stretching of lats, biceps, calves)

22 Aug 2013: Legs, Lower Back II

7 miles bike

1000 ABW

Week 2: 30s

A Leg press 160

B Leg extn 49

C RDL 80

D Leg curl 21

E 45 degree back raise 20

F Calf press 130

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)

21 Aug 2013: Conditioning

8 miles interval bike ride 

20 Aug 2013: Shoulders, Traps, Abs II

7 miles bike

0830 ABW

Week 2: 30s

A Front raise 6s

B Side raise 8s

C Bent lateral 5s

D Facepull 25

E BB shrug 70

F Reverse EZ curl +10

G Leg raise

(Included extreme stretching of shoulders, forearms)

19 Aug 2013: Back, Triceps, Calves II

7 miles bike

0930 ABW

Week 2: 30s

A Chins 

B Wide-grip pulldowns 38.75

C Cable row 41.25

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 130

(Included extreme stretching of lats, biceps, calves)

16 Aug 2013: Chest, Biceps, Abs I

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Machine press vs minibands 7

B Incline machine press 28

C Machine flye 30,40,45

D EZ curl +12.5,+15,+15

E Spider curl 5's

F Pushdowns 40,45,45

G Pulldowns abs 21.25,28.75,28.75

(Included extreme stretching of pecs, biceps)

15 Aug 2013: Legs & lower back

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Leg press 120,140,160

B Leg extn 35,42,49

C RDL 60,70,80

D Leg curl 21

E 45 degree back raise 10,18,19

F Calf press 110,120,120

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)

14 Aug 2013: Conditioning

7 miles bike

0900 ABW

A Row 5x300m @L7 recover to 112bpm

B Incline treadmill walk @3.6mph

13 Aug 2013: Shoulders/traps/abs

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Front raise 7s,7s,6s

B Side raise 8s

C Bent lateral 5s

D Facepull vs miniband

E BB shrug 60,70,70

F Leg raise

G Reverse EZ curl +10

(Included extreme stretching of shoulders, forearms)

12 Aug 2013: ETT Back/triceps/calves

1st day of 4 weeks' Extended Tension Training - to rest my joints and get SWOLZ.

7 miles bike

0930 ABW

Week 1: 30s (tester)

A Chins 

B Wide-grip pulldowns 33.75, 38.75, 38.75

C Cable row 38.75

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 80, 90, 110

(Included extreme stretching of lats, biceps, calves)

11 Aug 2013: Conditioning

3 miles bike

1600 Home

Tyre flip / sled drag / medball slam medley x6 rounds

09 Aug 2013: Strength B

7 miles bike

1000 ABW

A1 IC @8 / A2 FL x6 sets

B1 RDL 95x2x10

B2 HeSPU 3x5

B3 OAC 3x3/side

C1 PT-VO 8'sx2x10

C2 Cubans 9'sx2x9

C3 Pushdowns 2x20

S FS/BS/PS

08 Aug 2013: Skill

7 miles bike

1000 ABW

A1 Candlestick 3x3

A2 QDR / A3 BL / A4 Straddle sit x6 sets

S1 Super couch x2 positions x2mins/side 

S2 Band rack 

S3 Super bully

S4 Russian hang

07 Aug 2013: Gymnastics

1345 ABW

A Rowing intervals 5x300m, recovery to 112bpm

B Incline treadmill walk 20mins @3.5mph

1900: 1hr gymnastics

06 Aug 2013: Conditioning

7 miles bike

0930 ABW

A KB cardio 10ex 16x8/ex/s

B1 IC @10 / B2 Ring Planche x6 sets 

C1 HLL 3x5

C2 QDR / C3 FL x6 sets

S SS/BS/PS PNF

MWOD: double ball thoracic smash, glute smash & stretch

04 Aug 2013: Strength A

1600 Home

A1 Ring dip 3x8

A2 Row tuck 3x5

A3 Pistol 3x6 (right only)

B1 Indian club o/h raise 4'sx2x12

B2 Indian club bent lateral 4'sx2x10

B3 Indian club curl x2 sets

C Indian club wrist strengthening x3 sets

02 Aug 2013: Strength B

10 miles bike

1000 ABW

A1 IC @8 / A2 FL x6 sets

B1 RDL 90x2x10

B2 HeSPU 3,5,3 (where has my strength gone on this? Need to rest wrist soon)

B3 OAC 3x3/side

B4 MU prep

C1 PT-VO 8'sx2x10

C2 Cubans 9'sx2x8

C3 Pushdowns 2x30

S FS/BS/PS

01 Aug 2013: Skill

7 miles bike

0900 ABW

A1 Candlestick 3x3

A2 QDR / A3 BL / A4 Straddle sit x6 sets

B1 Wrist curl +12.5x2x10

B2 Rev wrist curl +2.5x2x8

B3 Shoulder blood flow

S Super couch x2 positions x2mins/side 

31 Jul 2013: Gymnastics

7 miles bike

1000 ABW

A Row 5x300m w/120s rest

B Incline treadmill walk (pyramid) x20 mins

1900: 1hr gymnastics

MWOD: Double ball thoracic smash, feet roll

30 Jul 2013: Conditioning

7 miles bike

0940 ABW

A KB cardio 10ex 12x12/ex

B1 HLL 3x5

B2 QDR / B3 FL x6 sets

S1 SS/BS/PS PNF

S2 Super bully

S3 BB IR smash

S4 BB calf smash

29 Jul 2013: Strength A

7 miles bike

0930 ABW

A1 Planche / A2 IC @7 x6 sets

B1 Dip 8,7,7

B2 Pistol 3x5 (right only)

B3 Row tuck 3x5

C1 Flye 3x5

C2 Bent lateral 8'sx12,10

C3 DB curl 7'sx20,15

MWOD: FS/BS/PS

26 Jul 2013: Strength B

7 miles bike

1300 ABW

A1 IC @7 / FL x6 sets

B1 RDL 85x3x10

B2 HeSPU 6,6,5

B3 OAC 3x3/s

C1 PT-VO 8'sx2x10

C2 Cubans 9'sx2x12

C3 Pushdown 2 sets

25 Jul 2013: Skill

7 miles bike

1015 ABW

A1 Candlestick lever 3x5

A2 SAEL / A3 BL / A4 Straddle sit x6 sets

B1 Wrist curl 10x2x10

B2 Rev wrist curl barx2x10

C Bicep/tricep blood flow work

S1 Shoulder extension

S2 Shoulder IR

24 Jul 2013: Gymnastics

7 miles bike

1900: 1hr rings practice

23 Jul 2013: Cardio

7 miles bike

1130 ABW

A KB cardio 10ex 12x11/ex/side

B1 HLL 3x5

B2 QDR (right side) / B3 FL x6 sets

S SS/BS/PS PNF

22 Jul 2013: Strength A

7 miles bike

1015 ABW

A1 Planche / A2 IC @7 x6 sets

B1 Pistol 3x5/s

B2 Dip 7,7,6

B3 Row tuck 3x5

C1 Flye 3x6

C2 Bent lateral 5'sx2x12

C3 DB curl x2 sets

S FS/BS/PS PNF

18 Jul 2013: Strength B

7 miles bike

1030 ABW

A1 HS / A2 IC @7 / A3 FL x6 sets

B1 RDL 80x2x10

B2 HeSPU x3 - no strength! Nished.

B3 OAC 3x3/side

C1 PT-VO 8'sx2x8

C2 Cubans 9'sx2x10

C3 Pushdown 2 sets

17 Jul 2013: Gymnastics

7 miles bike

1900: 1hr gymnastics (rings)

16 Jul 2013: Strength A

11 miles bike

1100 ABW

A1 Planche / A2 IC @7 x6 sets

B1 Pistol 3x5/s

B2 Dip 3x6

B3 Ring row tuck 3x5

C1 Ring flye 6,5,5

C2 YTWL 2'sx5/per ex

S FS/BS/PS PNF

15 Jul 2013: HIIT

5 miles bike

1600 Home

30s tyre flips, 30s rest / 30s sledgehammer hits, 30s rest x10 total sets

MWOD: rolling pin calf smash

05 Jul 2013: Strength B (5/3/1)

7 miles bike

1000 ABW

A1 HS / A2 IC @7 / A3 FL x6 sets

B1 DL 110x5, 122.5x3, 137.5x3

B2 HeSPU (deficit) 5,5,4

B3 Ring L-sit chin 6,6,6

C1 Planche-V-out 7'sx2x12,10

C2 Cubans 8'sx2x12

C3 Pushdown 25x30,25

S FS/BS/PS PNF

04 Jul 2013: Yoga

7 miles bike

1300: 1hr yoga 

03 Jul 2013: Gymnastics

7 miles bike

1900: 1hr gymnastics (rings focus)

02 Jul 2013: Cardio

7 miles bike

1015 ABW

A KB cardio routine 10ex 12kgx10/side

B KB swing 40x10x10 in 10mins

A SS/BS/PS PNF

01 July 2013: Strength A

7 miles bike

0940 ABW

A1 Planche / A2 IC @8/7 x6 sets

B1 Pistol 3x5/side

B2 Ring dip 7,7,6

B3 Ring row tuck 3x5

C1 DB cross raise 8'sx2x12

C2 Ys 3'sx2x12

C3 EZ curl +10x20,15

S FS/BS/PS PNF

28 Jun 2013: Strength B

7 miles bike

1000 ABW

A1 HS / A2 IC @8 / A3 FL x6 sets

B1 DL 102.5x3, 115x3, 130x3

B2 HeSPU 8,7,6

B3 Ring L-sit chin 6,5,5

C1 Planche-V-out 7'sx2x10

C2 Cubans 7'sx2x15

C3 Pushdown 25x2x30

S FS/BS/PS PNF

27 Jun 2013: Yoga

7 miles bike

1300: 1hr yoga

MWOD: QL alpha smash 

26 Jun 2013: Gymnastics

7 miles bike

1900: 1hr, rings focus

25 Jun 2013: Cardio

7 miles bike

1045 ABW

A KB cardio routine 10ex 12kgx10/side

B KB swing 40x10x10 in 10mins

A SS/BS/PS PNF

MWOD: Trap ball smash

24 Jun 2013: Strength A

7 miles bike

0945 ABW

A1 PB planche / A2 IC @9/8 x 6 sets

B1 Pistol 3x4/side

B2 Ring dip 7,6,6

B3 Ring row tuck 3x5

C1 DB cross raise 7'sx2x12

C2 Ys 2'sx2x11

S FS/BS/PS PNF

23 Jun 2013: Misc

3 miles bike

1700 Home: Tyre flips x 6 trips (approx 75 flips)

21 Jun 2013: Strength B (5s)

7 miles bike

1100 ABW

A1 IC @10/9 / A2 FL x6 sets

B1 Deadlift 95x5, 102.5x5, 110x10

B2 HeSPU 8,7,7

B3 Ring L-chin 3x5

C1 DB planche-through 8'sx2x12

C2 Cubans 6'sx2x15

20 Jun 2013: Yoga

7 miles bike

1300: 1hr yoga 

MWOD: Theracane neck party

19 Jun 2013: Gymnastics

7 miles bike

1900: 1hr ring work

MWOD: Double-ball thoracic and trap smash

18 Jun 2013: Circuits

7 miles bike

1130 ABW

A1 FS 40x3x9

A2 Neutral chin 3x8

A3 SLRDL 32x3x6/s

A4 Press 40x3x8

A5 T2B 3x6

B1 Step-up 2x7/s

B2 DB row 22.5'sx2x15

B3 KB swing 32x2x12

B4 Push-up 2x20

B5 Landmine 15x2x12

S SS/BS PNF

MWOD: Thoracic alpha smash, neck alpha smash, upper trap ball smash, neck stretch