11 May 14: Wk6 Chest & Shoulders

Weight: 81.6kg/179.5lbs/12st 11.5

7 miles bike

0925 ABW

Chest 13-16 sets

A DB squeeze press 20sx10,10,10,10

B BB inc press 60x15, 65x12, 67.5x10, 70x10/F/F (CT) (last set triple drop)

C LF machine press vs bands 21x8+4+3=15RP (plus super-slow -nve)

D Pec minor dip 20x10,8,8

Shoulders 9-12 sets

E Ultra-wide BB press 20x15,15,15

F Rev cable flye 3.75sx15,15,15,15 (last set super-slow -nve + 5x partials)

G Six ways 3sx10,9,8 (last set side laterals to F)

Meals

0900: Pre/post WO 2 scoops whey, 1 banana

1300: Skirt steak, refried beans, new potatoes

1730: 3 oat cakes w/cheddar

2030: Lamb neck fillet, jacket potato w/Mex cheese, creme fraïche, chorizo

2130: 0% Greek yoghurt, splash cream, dates, flaked almonds 

10 May 14: Wk6 Back

1400 Platinum

16-20 sets

A Meadows row vs 1-chain 15x8,8,8 (last sec 1s pause at top)

B Hammer MTS CSR 30sx15, 35sx10,10,9 (last set 3s pause at top +5 pulses)

C Lat stretchers 49x12,12,10,8 (last set 3s squeeze)

D Hammer MTS pulldown single-arm 35x10+4+4=18RP

E Hammer incline press shrug 35sx2x10 (3s squeeze every rep)

F Smith rack pull (below knee) vs 2-chains 120x5, 80x10 (last set +10 shrugs)

S Lat stretch x60s

08 May 14: Wk5 Arms

1000 ABW

Triceps 12-16 sets / Biceps 9-12 sets

A1 Angled bar pushdown 45x15,15,15,15

A2 Pinwheel DB curl 12.5sx12,12,12/side

B1 CG Smith foam press vs mini bands 30x10,8,8,8 (last set +5 pulses +5s iso)

B2 Incline bench squeeze curl 7.5sx12,10,10,10  (last set +5 pulses +5s iso)

C1 Lying KB extn 12sx12,12,12,12 (last set +3 pulses)

C2 EZ curl +20x8, +15x8,8 (3s descent, contraction at top) (last set +3 -nves)

C3 Band kickback 1x15/side

D V-sit x2x10

25mins recumbent bike

07 May 14: Wk5 Legs

0900 Platinum

16-20 sets

A Leg curl 30x25 50x20, 70x15, 90x12, 110x8/70x8/70x25 partials

B Leg press 160x15, 200x10, 220x10,10/10/15 (3s descent, CT) (last set triple drop)

C1 RDL 60x10,10, + Dimmel x10 (slow & controlled)

C2 Hammer MTS squat 3x15, 5x12, 6x10

06 May 14: Wk5 Chest & Shoulders

7 miles bike

0900 ABW

Chest 13-16 sets

A Flat DB twist press (w/squeeze at top) 17.5sx15,12 20sx12,10

B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x7, 40xF, 20xF (constant tension - to chest, no lockout)

C LF Machine press vs bands 14x10,

Shoulders 9-12 sets

D1 Heavy lateral partials 15sx35,35,35,35

D2 Rev cable flye (1-arm, high pulley) 1.25sx35,20,20,15

E Face down rear delt destroyer 10s, 5s, 2s x 60/30/10

04 May 14: Wk5 Back

1500 Platinum

16-20 sets

A Hammer MTS CSR 40sx4x8

B Deadstop DB row 45x8,8 40x8+4+3=14 (last set RP)

C DB shrug w/3s pause/squeeze 40sx2x10

E Hammer MTS pulldown 35sx12,12,10,10/25sx6/15sx6(last set triple drop)

F Seated GM 40x10

G Smith rack pull (below knee) 80x10, 100x8

H LF preacher 20x4x10 (30s rest)

02 May 14: Wk4 Arms

1345 Shrivenham

12-16 / 9-12

A1 Bar pushdown 20x12,12 22.5x12,12

A2 Hammer curl 16sx12,10,10

B1 CG Smith pin press 30x15, 50x10,10,10 (+5s ISO hold 3/4)

B2 EZ Preacher 20x10,10,8/10x8+5 pulses (last set drop set)

C1 Overhead extn 10x15, 12.5x12,12,12 (last set +5 pulses)

C2 DB curl 11.4sx10,8 9sx triple drop to failure  (3s descent, contraction at top)

D Lat pulldown ab crunch 50x2x10

01 May 14: Wk4 Legs

1230 Shriv

16-20 sets

A Leg curls 4x25,20, 7x15, 9x12, 10x8/8x8 7x25 partials

B Front squat 60x10, 70x8,8 (3s descent, CT)

C1 Smith hack 40x10,10,10

D1 Teardrop extn 12x12,10,9

E GHR 2x8

S1 Ham x60s

S2 Quad x60s

29 Apr 14: Wk4 Chest & Shoulders

1300 Shrivenham

Chest 13-16 sets

A Cable crossover 10sx4x10

B BB inc press 60x12,12,10,8 (CT)

C Smith press 50x10+5+53=20 (CT)

D Pec minor dip 10x3x10

Shoulders 9-12 sets

D Side lateral drop set 25lbs down xF

E 1-arm Rev cable flye 1.25x35, 3.75x50,  6.25x15,10

F Six ways 2sx12,10 (last set +side lateral to F)

26 Apr 14: Cardio

1600 Home

50mins turbo trainer

28 Apr 14: Wk4 Back

1300 Shriv

16-20 sets

A Smith DY row (w/dead stop & explosion) 70x4x8

B 1-arm CSR 50x12, 60x10, 70x8+4+3=14 (last set RP)

C Chin NG + heavy partial pulldown 3xF + 60x6, 50x8,6

D1 Smith shrug w/3s pause/squeeze 70x3x10

D2 GHR back raise BWx25,20,20

S Lat 2x60s

23 Apr 14: Cardio

0915 ABW

HR stationary bike intervals 6x30s, recover to 115bpm (25mins total)

35mins recumbent bike (steady state)

1500: 1hr basketball (half-court)

25 Apr 14: Wk3 Arms

1040 Platinum

6-8 sets / 8-10 sets

A1 Rope pushdown 8x4x12

A2 Cross body hammer 15sx2x10/s, 12.5sx10/s

B1 Dip machine 75x9,9, (+5x -ves on last set)

B2 LF Preacher 30x10,10 25x10+5 pulses

C1 Bent over rev grip cable extn 10x3x12

C2 EZ curl (WG) 20x2x8 w/3s descent

D V-up 2x10

24 Apr 14: Wk3 Legs

7 miles bike

0905 ABW

11-14 sets

A Leg curls 14x25,20, 21x15,12 28x8, 21x25 partials

B RDL 80x2x12 (stretch emphasis)

C Leg press 200x3x10 (3s descent, CT)

D Rack hack 40x10, 45x10, 40x10 (last set 1.5s)

E Band tibia flex vs mini 3x12

S1 Ham x60s

S2 Quad x60s

22 Apr 14: Wk3 Chest & Shoulders

1000 ABW

Chest 10-12 sets

A Flat DB twist press (w/squeeze at top) 20sx12,10,10

B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x8, 40xF, 20xF (constant tension - to chest, no lockout)

C LF Machine press + stretch push-up superset 49x3x10+10

Shoulders 6-8 sets

D Heavy lateral partials 15sx35,35,35,30

E Rev cable flye (1-arm, high pulley) 5x3x12/s

F Face down rear delt partial 20sx10+6+5=21RP

25mins bike

21 Apr 14: Wk3 Back

1430 Platinum

11-14 sets

A MTS row 1-arm 35x10, 40x8,8

B Dead-stop DB row 45x8+4+3=15/side 

C Stretchers (lat pulldown w/stretch) 56x12,10 49x12

D MD pullovers w/DB 20x2x10

E DB shrug w/3s pause/squeeze 35sx2x10

F Deadlift 130x6, 110x12

S Lat 2x60s

18 Apr 14: Wk2 Arms

1030 Platinum

6-8 / 8-10

A1 Bar pushdown 10x4x12

A2 Hammer curl 15sx3x10

B1 Dip machine 75x3x8 (+5x -ves on last set)

B2 LF Preacher 30x10,10,7

C1 Overhead extn 8x12, 7x12,12

C2 EZ curl (narrow) 20x2x6 (3s descent, contraction at top)

*Gym was very busy so had to train triceps and biceps separately

17 Apr 14: Wk2 Legs

1230 Shriv

11-14 sets

A Leg curls 3x25, 4x20, 6x15, 8x12, 10x8, 7x25 partials

B Front squat 60x3x8 (3s descent, CT)

C GHR x2x8

D Smith hack 40x10,10 40x8/30x6/20x6/5 partials from bottom (last set strip x3)

S1 Ham x60s

S2 Quad x60s

15 Apr 14: Wk2 Chest & Shoulders

7 miles bike

ABW 0830

Chest 10-12 sets

A Seated cable flye 11.25sx4x10

B BB inc press 70x4x8

C LF Machine press (3s -ve) 77x8+4+3=15 +5 partials at top

D Pec minor dip 10x2x10

Shoulders 6-8 sets

D Side lateral drop set 12,10,8,6,4 x8 reps each + -ve hold at end

E Rev cable flye 1.25sx30, 3.75x20, 1.25x20

F Six ways 3sx2x10

14 Apr 14: Wk2 Back

7 miles bike

0850 ABW

11-14 sets

A Smith bent row 20x3x8

B 1-arm BB row 8, 7+4+3=14 (second RP)

C Chin trio + heavy partial pulldown 3x6 + 80x3x10

D Band shrug w/3s pause/squeeze 3x12

E 45 degree back raise 10x15(+10), BWx15

S Lat 2x60s

10 Apr 14: MD Wk1 Arms

7 miles bike

0900 ABW

6-8 sets / 8-10 sets

A1 Rope pushdown 35x4x12

A2 Cross body hammer 12.5sx12/s, 15sx2x10/s

B1 Rev band CGBP 100x8,10,8

B2 EZ bar preacher (CG) 15x10,8,8

C1 Inc EZ extn w/stretch pause 15x3x12

C2 EZ curl (WG) 20x2x8 w/3s descent

09 Apr 14: MD Wk1 Legs

7 miles bike

0805 ABW

11-14 sets

A Leg curls 7x2x20, 14x15, 21x12, 28x8, 21x25 partials

B Leg press 190x3x10 (3s descent, CT)

C RDL 80x2x8 (stretch emphasis)

D Smith hack 40x2x8, 20x10(last set 1.5s)

S1 Ham x60s

S2 Quad x60s

1500: 1hr basketball

08 Apr 14: Cardio

7 miles bike

40mins recumbent bike

07 Apr 14: MD Wk1 Back

0850 ABW

11-14 sets

A Meadows row 20x3x8/side 

B Dead-stop DB row 40x8+3+2/side

C Stretchers (lat pulldown w/stretch) 43.75x3x12

D MD pullovers w/KB 20x2x10

E DB shrug w/3s pause/squeeze 30sx2x10

F Deadlift 120x6, 100x12

S Lat 2x60s

10mins stationary bike

06 Apr 14: MD Wk 1 Chest & Shoulders

1100 Platinum

Chest 10-12 sets

A Flat DB twist press (w/squeeze at top) 20sx3x10

B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x10, 40xF, 20xF (constant tension - to chest, no lockout)

C LF Machine press + stretch push-up superset 40.9x3x10+10

Shoulders 6-8 sets

D Heavy lateral partials 20sx25, 17.5sx30, 15sx35,30

E Rev cable flye 1sx3x30

F Face down rear delt destroyer 12.5s-7.5s-5s x 60-30-10

04 Apr 14: GPP 8.3

7 miles bike

Final GPP session.

0900 ABW

A Plank 2x45s

B1 Medball situp 10x2x15

B2 Faux-GHR 2x15

C FL X5 sets

A1 Bench press 70x2x10

A2 EZ row 50x2x10

B1 DB press 30sx2x12

B2 Rear delt 10sx2x12

C1 Bar pushdown 50x2x12

C2 Arnold conc curl 10x2x12/s

30mins recumbent bike

03 Apr 14: Cardio

7 miles bike

0830 ABW

25mins recumbent bike

02 Apr 14: GPP 8.2

7 miles bike

0845 ABW

A Plank 2x45s

A1 FS 90x6

A2 RDL 120x6

B1 Chin-up 20x5

B2 MP 60x6

C1 Rev lunge 70x6/s

C2 Seated calf (left) 35x8

1500: 1hr basketball

01 Apr 14: Cardio

10km bike

31 Mar 14: GPP 8.1

7 miles bike

0830 ABW

A Plank 2x45s

B1 Leg raise 2x15

B2 45 degree 10x2x15

C FL x5 sets

A1 Inc smith press 80x10+hold

A2 Cable Row 48.75x11+4

B1 Cable cross 13.75sx12+3-nves

B2 Rear lateral 3.75sx15+3 forced

C1 Rev Extn 35x10+5-nves

C2 DB Curl 12.5sx10+5 forced

10mins elliptical

28 Mar 2014: GPP 7.3

0830 ABW

A Plank 2x45s

B1 Medball sit-up 10x2x15

B2 Faux-GHR 2x15

C FL x4 sets

A1 Leg press 200x2x8

A2 Leg curl 35x2x8

B1 Pull-up 2x8

B2 LF press 56x2x8

C1 BSS 25sx2x8/s

C2 Standing calf (left) 25x2x8

10mins recumbent bike

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)