27 Mar 14: Cardio

7 miles bike

0845 ABW

45mins recumbent bike

26 Mar 14: GPP 7.2

7 miles bike

0830 ABW

A Plank 2x45s

B1 Leg raise 2x15

B2 45 back raise 10x2x15

C FL x4 sets 

A1 Bench press 80x6

A2 EZ row 60x6

B1 DB press 40sx7

B2 Rear delt 12.5sx8

C1 Bar press down 60x8

C2 EZ curl 30x8

30mins recumbent bike

25 Mar 14: Cardio

7 miles bike

Interval stationary bike 6x30s:90s @3/18 (total 20mins)

20mins recumbent bike

24 Mar 14: GPP 7.1

7 miles bike

0845 ABW

A Plank 2x45s

A1 Front squat 70x12

A2 RDL 100x10

B1 Chin-up x10+2

B2 MP 40x12+3

C1 Rev lunge 60x10/s

C2 Seated calf 30x12+3

10mins elliptical

21 Mar 14: GPP 6.3

7 miles bike

0830 ABW

A Plank 2x45s

B1 Lying leg raise 2x15

B2 45 back raise 10x2x15

C FL 3 sets

A1 Inc bench 80x6, 60x12

A2 Cable row 48.75x2x10

B1 Cable crossover 13.75sx2x10

B2 Rev cable flye 3.75sx2x12

C1 Rev pushdown 30x2x12

C2 DB curl 12.5sx2x10

10mins inc elliptical 

20 Mar 14: Cardio

5 miles bike

0900 ABW

60mins recumbent bike

19 Mar 14: GPP 6.2

7 miles bike

0845 ABW

Abs

A1 Squat 120x6

A2 Leg curl 42x8

B1 Pull-up 10x6

B2 LF press 70x6

C1 BSS 32.5sx6/s

C2 Standing calf 35x6

18 Mar 14: Cardio

7 miles bike

0900 ABW

45mins recumbent bike

17 Mar 14: GPP 6.1

4 miles bike

1000 Platinum

A1 LF chest press 68.2x11+4

A2 Hammer MTS row (pronated) 35sx11+4

B1 DB press 30sx11

B2 Rear delt 12.5sx12+3

C1 Machine dip 75x10+5

C2 LF curl 30x12+1

A Plank 2x45s

B1 Captain's chair leg raise 2x12

B2 Decline sit-up 10x2x10

B3 Kneeling twist crunch 15x2x10

14 Mar 14: GPP 5.3

7 miles bike

0900 ABW

A1 FS 80x6, 70x8

A2 RDL 100x2x8

B1 Chin x8,8

B2 Seated Smith press 40x8, 30x10

C1 Rev lunge 50x2x8/s

C2 Seared calf (left only) 25x2x8

20mins recumbent bike

13 Mar 14: Cardio

7 miles bike

0845

40mind recumbent bike

12 Mar 14: GPP 5.2

4 miles bike

1400 Platinum

GPP 5.2

A1 Hammer MTS inc press 40sx8

A2 Hammer MTS row 45sx8

B1 Cable flye 5sx8

B2 Cable rev flye 2sx6

C1 Bar pressdown 12x8

C2 LF curl 35x8

A Plank 2x45s

B1 Cable kneeling crunch 15x2x15

B2 HLL 2x8

B3 (OH) Windmill 20x(5),5/side 

10 Mar 14: GPP 5.1

7 miles bike

0900 ABW

GPP 5.1

15mins recumbent bike

07 Mar 14: GPP 4.3

1300 Shrivenham

GPP 4.3

25mins arc trainer

05 Mar 14: GPP 4.2

1700 Shrivenham

GPP 4.2

02 Mar 14: GPP 4.1

1030 Platinum

GPP 4.1

A1 Incline press (Hammer MTS) 35sx11+3 partials

A2 Row (Hammer MTS) 30sx13+2 negatives

B1 DB flye (cable) 4sx12+3 negatives

B2 Rear lateral raise (cable) 1sx10+3 negatives

C1 Tricep extn (bar) 9x13+3 negatives

C2 Curl (LF preacher) 20x14+5 pulses

A Plank 2x45

B Kneeling pulldown 15x15,12

C Captain leg raise 2x15

D Hanging side knees 2x12

25 Feb 14: Cardio

7 miles bike

1400 ABW

60mins recumbent bike

28 Feb 14: GPP 3.3

7 miles bike

0930 ABW

GPP 3.3

15mins elliptical

26 Feb 14: GPP 3.2

7 miles bike

0900 ABW

GPP 3.2

1500: 1hr basketball

24 Feb 14: GPP 3.1

7 miles bike

0830 ABW

GPP 3.1

15mins elliptical

21 Feb 14: GPP 2.3

7 miles bike

0830 ABW

GPP 2.3

15mins elliptical

19 Feb 14: GPP 2.2

7 miles bike

0900 ABW

GPP 2.2

10mins incline elliptical

17 Feb 2014: GPP 2.1

7 miles bike

0930 ABW

GPP 2.1

10mims elliptical

15 Feb 2014: GPP 1.3

0945 Platinum

A1 Smith FS 80x2x8

A2 RDL 90x2x8

B1 Hammer pulldown 45sx2x8

B2 Hammer O/H 90x2x12

C1 Rev lunge 20sx2x8/s

C2 Seared calf (left only) 20x2x8

20mins recumbent bike

12 Feb 2014: GPP 1.2

1815 Quy Mill

GPP 1.2

20mins elliptical

10 Feb 2014: GPP 1.1

7 miles bike

0900 ABW

GPP 1.1

10mins elliptical

07 Feb 2014: Cardio

7 miles bike

0910 ABW

45mins recumbent bike

06 Feb 2014: E4 Delts & Biceps 2

0840 ABW

A1 Neutral grip machine press (LF) 49x12,10,8 42x

A2 DB alt curl 15s(8s)2x10(10) 12.5s(8s)x2x10(10)/side

B1 DB lateral raise 10sx12,12,12,12

B2 Arnold press (same weight) 10sx12,10,8,8

B3 EZ curl wide 15x15,10 10x12,12

C1 Cable one-arm bent lateral 3.75x10 6.25x10,10,10/side

C2 Preacher curl 10x4x10

C3 Preacher curl pulse 10x4x10

50s rest between rounds

20mins elliptical

*Switched leg day as still very sore. Consequently trained delts & bis twice in 3 days.

05 Feb 2014: E4 Chest & Back 2

0900 ABW

A1 Barbell bench press 60x15,15,15,15

A2 Chin-up 4xAMRAP

A3 CG pulldown 38.75x15,10,12,12

B1 Cable flye 13.75sx12,12,12,12

B2 Dip 4xAMRAP

B3 One-arm KB row (supinated) 24x10,10,10,10/side 

C1 Bench plyo push-up 4xAMRAP

C2 Bench push-up 4xAMRAP

C3 Low row, wide (cable) 43.75x10,10,10,10

50s rest between rounds

20mins elliptical

04 Feb 2014: E4 Delts & Biceps 1

2.5 miles bike

1140 Platinum

A1 Standing press (machine) 50.5x10,10 45.5x8 40.9x10

A2 Standing press (-40%) 31.8x10,8 27.3x8 22.7x8

A3 Barbell curl 20x12,12,12,12

B1 Cable one-arm lateral raise 1x12,12,10,10

B2 DB alt curl w/twist 12.5sx2x10/s 10sx2x10/s

C1 DB front raise 7.5sx4x10

C2 DB rear delt raise (same DBs) 7.5sx4x10-15

C3 Rope hammer curl (drop set) 6(4)4x10(10)

50s rest between rounds

Ab routine

A Kneeling cable crunch 15x3x10

B Slow mountain climber 3x12

C A w/twist 15x3x10

D Captain's chair leg raise 3x10

60s rest between rounds

30mins low-med intensity cardio (stationary bike)

03 Feb 2014: E4 Legs & Triceps 1

0940 Platinum

A1 Back squat 75x4x15

A2 EZ nosebuster 20x4x10

A3 EZ tricep press w/narrow grip (same weight as A2) 20x15,15,15,15

B1 BSS 15sx4x10/side

B2 O/h rope extn 7x12,12,12,12

B3 Rope pushdown 7x10,8 6x10,8

C1 DB step-up 4x10/s

C2 Bench dip 4x20

50s rest between rounds

20mins recumbent bike

So close to throwing up in this session. Very tough. Note: fasted only next time.

3 miles bike

02 Feb 2014: E4 Chest & Back 1

1315 Platinum

A1 Barbell incline bench 50x15,15,15,15

A2 Pull-up 4xAMRAP

A3 Wide pulldown 42x15,15,12,12

B1 Cable flye 3sx15, 5sx15,12,12

B2 Push-up 4xAMRAP

B3 Low row w/narrow neutral grip (Hammer MTS) 25sx12,12,12,12

C1 MTS inc chest press 20sx15 25sx12,10,10

C2 Barbell bent row w/wide grip 45x4x10

60s rest between rounds

35mins low-med intensity cardio (recumbent bike)

31 Jan 2014: Recovery 5

0900 ABW

A1 Chin medley 8,8,8

A2 KB press 20sx12,10,10

B1 CG pulldown 41.25x12,12,12

B2 EZ up-row 20x8,8,8

C1 Rev pushdown 21.25x12,12,12

C2 Bench dip 3xAMRAP

60s rest between rounds

15mins elliptical

30 Jan 2013: Recovery 4

7 miles bike

0915 ABW

A1 Inc machine press 56x12,12,12

A2 Rev EZ row 50x10,10,10

B1 Cable crossover 13.75sx15,15,15

B2 Facepull 21.25x12,12,12

C1 EZ curl 20x10,10,10

C2 EZ rev curl 10x10,10,10

60s rest between rounds

12mins stationary bike

29 Jan 2014: Recovery 3

7 miles bike

0920 ABW

A1 DL+RDL 100x3x10

A2 HLL 3x6

B1 Leg extn 35x3x12

B2 Leg curl 22x3x12

60s rest between rounds

S FS/BS/PS PNF

15mins elliptical

Skiing must have taken more out of my legs than I thought - feeling weak as a kitten today.

28 Jan 2013: Recovery 2

0900 ABW

A1 Machine press 56x10,8,6

A2 Chin medley 8,8,7

B1 Pulldown 38.75x15,15,15

B2 Cable front raise 8.75x12,12,12

C1 Harris row 38.75x10,10,10

C2 Cable side raise 3.75x12,12,12/side

D Bar pushdown strip set 28.75>8.75AMRAP

60s rest between rounds

10mins elliptical

27 Jan 2014: Recovery 1

7 miles bike

1015 ABW

A1 Machine press 70x10,10,10

A2 EZ row 40x10,10,10

B1 Cable flye 11.25sx15, 13.75sx12,12

B2 Rev cable flye 3.75sx15,12,12

C1 DB inc bench 25sx12,12,12

C2 1-arm DB row 40x10,10,8/side 

D Rack-run DB curl 15s-5s AMRAP

60s rest between rounds

20mins recumbent bike

18 Jan 2014: E3 Delts & Biceps 2

4 miles bike

1215 Platinum

A1 Neutral grip machine press (Hammer iso) 80x4x12

A2 DB alt curl 15s(7.5s)4x10(10)/side

B1 DB lateral raise 10sx12,12,12,12

B2 Arnold press (same weight) 10sx12,10,10,10

B3 EZ curl wide 15x15,12,10,10

C1 Cable one-arm bent lateral 1x4x10/side

C2 Preacher curl (machine) 20x4x10

C3 Preacher curl pulse 20x4x10

Ab routine

A Kneeling abs 15x3x10

B Woodchop 6x3x10/s

C Cap chair leg raise 3x10

D Rev woodchop 4x3x10

17 Jan 2014: E3 Legs & Triceps 2

1200 Platinum

A1 Deadlift 100x4x10

A2 Lying J-press 60x15,10,8,8

B1 DB walking lunge 15sx15, 10sx3x15/side

B2 V-bar extn 12(8)x4x10(10)

C1 Leg extn 70x4x12

C2 Leg curl 90x12,12,12

C3 One-arm lying extn 7.5x4x12/side

60s rest between rounds

20mins low-med intensity cardio (10mins incline treadmill, 10mins stationary bike)

15 Jan 2014: E3 Chest & Back 2

1800 Roko, York

A1 Barbell bench press 70x15, 60x15,15,

A2 Chin-up 4xAMRAP

A3 Assisted chin-up x10,6,10,

B1 Cable flye 11.25sx15,12,12,12

B2 Dip 4xAMRAP

B3 One-arm DB row (supinated) 24x12,10,10,10/side 

C1 Bench plyo push-up x8,6,5,5

C2 Bench push-up x10,10,10,10

C3 Low row, wide (LF row/rear delt) 45x10,10,10,10

60s rest between rounds

Ab routine

A TRX mountain climber 3x12

B HLL (90) 3x10

C TRX twist 3x10

D Crunch 3x10

14 Jan 2014: E3 Delts & Biceps 1

7 miles bike

1030 ABW

A1 Standing press 50x10,5 40x8,6

A2 Standing press (-40%) 30x8,5 20x8,8

A3 Barbell curl 25x12,8 20x10,10

B1 Cable one-arm lateral raise 3.75x12,12,12,12

B2 DB alt curl w/twist 10sx4x10/s

C1 DB front raise 7sx4x10

C2 DB rear delt raise (same DBs) 7sx4x10-15

C3 Rope hammer curl (drop set) 16.25(8.75)4x10(10)

25mins low-med intensity cardio (recumbent bike)

13 Jan 2014: E3 Legs & Triceps 1

7 miles bike

0845 ABW

Ab program

A Banded pulldown 3x12

B Landmine 10x3x12

C Rollout 3x8

D Twist crunch 3x12

A1 Back squat 70x4x15

A2 EZ nosebuster 20x4x10

A3 EZ tricep press w/narrow grip (same weight as A2) 20x15,15,10,10

B1 BSS 15sx4x10/side

B2 O/h rope extn 16.25x4x12

B3 Rope pushdown 16.25x12,10,10,8

C1 DB step-up 10sx4x10/s

C2 Bench dip 4x20

10 Jan 2014: E3 Chest & Back 1

7 miles bike

1030 ABW

A1 Barbell incline bench 60x15,13,10,8

A2 Pull-up 4xAMRAP

A3 Wide pulldown 38.75x12,12,8,8

B1 Cable flye 13.75sx12,12,11,10

B2 Push-up 4xAMRAP

B3 Low row w/narrow neutral grip 43.75x12,12,12,12

C1 Smith bench 40x12,12,10,10

C2 Barbell bent row w/wide grip 40x4x10

60s rest between rounds

30mins low-med intensity cardio (recumbent bike)

09 Jan 2014: E2 Delts & Biceps 2

7 miles bike

0845 ABW

A1 EZ up row 30x15,12 20x10,10,10

A2 Triple DB curl 4sx15,12,10,10,10

B1 Seated DB o/h press 17.5sx4x12,12,12,12

B2 Straight-bar cable curl 15x4x12,12,12,12

C1 DB rotating lateral raise 8sx12,12,10,10

C2 DB alternating curl 8s4x10/arm

Rest 50s

08 Jan 2014: E2 Legs & Triceps 2

7 miles bike

1000 ABW

A1 Reverse lunge 17.5sx15,12,10,10,10

A2 Rope extn  45x15,12,10,10,10

B1 Leg extn 56x12,12,10,10

B2 EZ French press 22.5x12,10,10,10

C1 FS 55x10,10,10,10

C2 Bar extn 50x12 55x3x12

Rest time 50s between rounds

25mins low-med intensity cardio (stationary bike)

Joe's routine has me looking like a real Beef Champion! http://youtu.be/8XrgkvzAorM

07 Jan 2014: E2 Chest & Back 2

0745 Shrivenham

A1 DB flye 16 (35lbs)sx15,12,10,10,10

A2 DB bent row 27 (60lbs)sx15,12,10,10,10

B1 CGBP 60x13,12,12,10

B2 Narrow pulldown 46.5x12,12,12,12

C1 Bar dip 4xAMRAP

C2 Low row (supinated) 35sx12 42.5x12 50x10,10

Rest 50s between rounds

06 Jan 2014: E2 Delts & Biceps 1

1730 Shrivenham

Ab routine

A HLL x15

B Hip-ups x20

C Bicycles x25

D Crunches x30

Three circuits w/60s rest between

A1 Seated DB o/h press 16sx20,15 18sx12,10 20.5sx5,8 16sx16

A2 Seated curl 7sx20,15,12,10 11.5sx5,8 7s16

B1 Plate raise 10x13,13,10,10

B2 EZ curl 25x6, 20x8,8,8

C1 DB lateral raise 9sx12,12,10,10

C2 DB hammer curl 13.6sx12,10,10,10

Rest time 50s between all sets

05 Jan 2014: E2 Legs & Triceps 1

1200 Platinum

A1 Back squat 65x20,15,12,10 85x5,8 65x16

A2 V-bar extension 9x20,15,12,10 13x5,8 9x16

B1 Leg curl 90x12,12,10,10

B2 One arm extension 10x10,10,10 7.5x12/side 

C1 DB Goblet squat 27.5x4x10

C2 DB French press 20x4x12

Rest 50s between rounds.

04 Jan 2014: E2 Chest & Back 1

1115 Platinum

A1 Bench press 60x20,15,12,10 70x5,8 40x16

A2 Wide lat pulldown 56x20,15,12,10,5,8 49x16

B1 Hammer MTS inc press 25sx12,12,12,12

B2 One arm DB row 27.5sx12,12,10,10

C1 Cable flye 3sx12,12,12,12

C2 Low row narrow 25sx12, 30sx10,10,10

Rest 50s between rounds.

Low intensity cardio 30mins (120-130bpm) (stationary bike)

03 Jan 2014: E1 Delts & Biceps 2

1030 Home

A1 BB up row 27x15,12,10,10,10

A2 Triple DB curl 3.5sx15,12,10,10,10

B1 Seated DB o/h press 15sx12,12,12,10

B2 Straight-bar curl 27x12,12,10,10

C1 DB rotating lateral raise 7.5sx4x10

C2 DB alternating curl 7.5sx4x10/arm

60s rest between rounds.

02 Jan 2014: E1 Legs & Triceps 2

1100 Platinum

A1 Reverse lunge 15sx15,12,10,10,10

A2 Rope extn  7x15,12,10,10,10

B1 Leg extn 70x12,12,12,12

B2 EZ French press 20x12,12,12,12

C1 FS 40x10, 50x10,10,10

C2 Bar extn 8x10,15 9x15,15

60s rest between rounds.

31 Dec 2013: E1 Chest & Back 2

1030 Platinum

A1 DB flye 15sx15,12,10,10,10

A2 DB bent row 25sx15,12,10,10,10

B1 CGBP 60x12,12,12,10

B2 Narrow pulldown (Hammer MTS) 35sx12,10,10,10

C1 Bar dip 4xAMRAP

C2 Low row (supinated) (Hammer MTS row) 25sx10,10,10,10

29 Dec 2013: E1 Delts & Biceps 1

1300 Platinum

A1 Seated DB o/h press 15sx20,15,12,10 20sx5,8 15sx16

A2 Seated curl 7.5sx20,15,12,10 10sx5,8 7.5sx16

B1 Plate raise 10x15,12,12,12

B2 EZ curl 20x10,10,10,10

C1 DB lateral raise 7.5s4x12

C2 DB hammer curl 12.5sx4x12

28 Dec 2013: E1 Legs & Triceps 1

4 miles bike

1230 Platinum

A1 Back squat 60x20,15,12,10 80x5,8 60x16

A2 V-bar extension 8x20,15 9x12,10 12x5,8 9x16

B1 Leg curl 70x20, 90x12,10,

B2 One arm extension 7.5x15, 12.5x7, 7.5x12,

C1 DB Goblet squat 25x4x10

C2 DB French press 17.5x4x15

27 Dec 2013: E1 Chest & Back 1

1100 Platinum

A1 Bench press 60x20,15,12,10,5,8 40x16

A2 Wide lat pulldown 56x20,15,12,10,5,8 42x16

B1 Hammer MTS incline 20s4x12

B2 One arm DB row 25sx4x12/side

C1 Pec deck 28x2x10 35x2x10

C2 Low row 20sx10, 25sx2x10

Rest 60s between rounds

20mins stationary bike

23 Dec 2013: Hardcore Session Part Deux

1000 NMA, Fareham w/The Rush & Reesy

A Press; worked up to 70x2

B1 Log press x3x15

B2 Meadows row 3x12/side

C1 Swiss fat bar extension vs chains 3x10

C2 Meadows raise 3xFailure

D Run-the-rack DB curl

E Rope hammer curl 1xFailure

21 Dec 2013: Hardcore Session

1030 NMA, Fareham w/Reesy

A SS bar box squat w/chains - worked up to 145ishx3, then strip set to failure

B1 Floor press w/chains 80x3x5

B2 Chin medley 10,10,8

C1 Fat Swiss bar hammer curls strip set x4 drops

C2 Rope push down strip set x4 drops

19 Dec 2013: Upper Vertical

0900 ABW

A1 Chin trio 10,10,8

A2 Machine O/H press 56x10,8,8

B1 Harris row 70x15, 65x15

B2 DB side raise 9sx15, 7sx15

C1 Inc curl 5sx20

C2 Bar pushdown 50x20

Elliptical x10mins

17 Dec 2013: Misc

1700 Quy Mill

10mins bike

10mins elliptical stepper

Got a pump

Had a swim

16 Dec 2013: Lower

0915 ABW

*A few sets of KB swings to prime

A Deadlift 150x1 rep/min for 10 reps

B1 Front squat 40x3x10

B2 HLL 3x6

C1 Leg extn 49x15,10

C2 Leg curl 21x15,15

S FS/BS/PS PNF 

15mins stationary bike

15 Dec 2013: Upper Horiztonal

1130 Platinum

A1 LF chest press 61.4x12,10,10

A2 Hammer MTS row 35sx10,10,

B1 Cable flye 5sx15, 4sx15

B2 Rev cable flye 1sx12,12

C1 Dip machine 68.2x12

C2 LF preacher 15x20

13 Dec 2013: Arms XIII

4 miles bike

0945 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +35x6

M Dip machine 88.6x7

R LF preacher curl 25x10,10

R Rev pushdown 28x15,15

(Extreme stretch of biceps)

12 Dec 2013: Hams & Abs IX

0900 ABW

Hams A

D Band leg curl greenx8x8

M RDL 150x5

Abs A

D HLL 8x8

M Pulldown abs 46.25x6

(Extreme stretch hamstrings)

11 Dec 2013: Back XIII

4 miles bike

1100 Platinum

D Chins 6x6

M Hammer MTS row 45sx6,6

R Hammer MTS pulldown 35sx15,13,11,10

(Extreme stretch lats)

09 Dec 2013: Chest & Shoulder XIII

7 miles bike

1000 ABW

Chest B

D Incline bench vs bands 40/30x8x6

M Machine bench 91+x6,6+-ve

R Cable decline press 13.75sx15,15,12,12

Delts B

D Side raise 10sx8x8

M O/H press 50x6

R DB bent lateral 8sx15,15

(Extreme stretch pecs & delts)

*8 sets FL, 4 sets QDR

05 Dec 2013: Arms XII

7 miles bike

0920 ABW

Arms A

D Incline curl 10sx8x8

D DB extn 10sx8x8

M EZ curl +35x5

M CG machine bench 91x6

R DB curl 12.5sx10,10

R Bar pushdown 55x15,12

(Extreme stretch biceps)

04 Dec 2013: Hams & Abs VIII

4 miles bike

1040 Platinum

Hams B

D GM 40x15, 50x12,12,12

R Lying leg curl 70x15,12,12,12

Abs B

D Half-kneeling woodchop 7x4x8/side

M Kneeling pulldown 15x8

R Captain's chair leg raise 15,12,12,10

(Extreme stretch hams)

03 Dec 2013: Back XII

7 miles bike

1000 ABW

Back A

D Deadlift vs minibands 75x6x3

M T-bar row 70x4, 65x6

R Wide pulldown 80x4x15

(Extreme stretch lats)

02 Dec 2013: Chest & Shoulders XII

7 miles bike

1000 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 84x6,6

R Ring flye x12,12,10,10

Delts A

D DB front raise 10sx8x8

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

R Cable rear lateral 3.75sx15,15

(Finished w/ extreme stretching of pecs & delts)

06 Dec 2013: Quads VI

7 miles bike

0830 ABW

Quads B

D Wide squat vs bands 60x6x3

M Leg press vs bands 210x2x6

R Leg extn 49x12,10,10,10

(Extreme stretch quads)

29 Nov 2013: Arms XI

2.5 miles bike

0830 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +35x5

M Dip machine 81.8x7

R LF preacher curl 20x13,12

R Rev pushdown 28x15,13

(Extreme stretch of biceps)

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)