20 Jun 14: Wk11 Arms

Weight: 80.8kg/178lbs/12'10"

1230 Shrivenham

Triceps 12-16 sets / Biceps 9-12 sets

A1 Bar pushdown 12.5x30, 15x25, 17.5x15, 20x15, 22.5x11

A2 Rope hammer curl 12.5x20,15,12,12,12

B1 KB CG push-up x15,15,12,12+10+6=28RP

B2 Cable conc curl 5x15,12, 5/3.75/2.5xF (drop)

C1 1-arm cable rev extn 5x20, 5/3.75/2.5/1.25xF

C2 BB curl 20x10,8 (1s squeeze, 3s descent)

D Pulldown vacuum 60x12, 70x10

Meals

1330: Subway steak & cheese double meat flatbread, Doritos 

1600: Bread & cheese

2000: Steak & pasta, dark chocolate

Restoration: 

Foam roll IT, quad

Large ball calf, QL

19 Jun 14: Wk11 Legs

Weight: 80.4kg/177lbs/12'9"

3 miles bike

1000 Platinum

16-20 sets

A1 Leg curl 70x15, 90x12, 110x8, 130x6 (pause at stretch)

A2 Leg extn 70x15, 90x10, 110x8,8 (1s squeeze)

B1 Hammer MTS squat 6x10, 8x10, 9/7/5xF (last strip duck feet) (CT)

B2 RDL 60x12, 70x12, 80x +5 partials +5 squeezes (stretch emphasis)

I now feel very, very nauseous...

12 Jun 14: Wk11 Chest & Shoulders

Weight: 80.2kg/176lbs/12'8

7 miles bike

0930 ABW

Chest 13-16

A DB twist press 20sx12,12, 22.5sx10,10

B Smith inc press 20x25, 30x20, 40x18, 50/40/30/20xF (+ ultra-wide) (CT)

C Inc machine press 56x7+4+3=14RP (+5 partials) (CT)

Shoulders 9-12

D Run-the-rack side raise xF (5 sets + iso)

E Cable rear delt 1-arm 10x20,15,15,15/side

F Cable Up-row 13.75x20,15

Meals

0730: Avocado smoothie

1030: PWO 2 scoops whey, 30g dates

1300: Chicken breast wrap w/mayo

2200: Pork osso buco w/tortillas

11 Jun 14: Wk11 Back

Weight: 79.5kg/175lbs/12'7"

3 miles bike

1240 Platinum

16-20 sets

A Meadows row 30x8,8,8,8

B T-bar DY row 40x12, 50x8, 60x6+3+2=11RP

C Hammer MTS pulldown 1-arm 30sx15, 35sx12, 40sx10, 45sx8

D Meadows DB pullover 17.5x12,12,10

E Smith rack pull (below knee) 80x10, 120x6

Meals

0900: Bacon sandwich, Nutella on bread, biscuit

1430: Burger wrap

1600: Whole bag M&Ms!

2030: 3 chicken thighs, potatoes

10 Jun 14: Rest Day

No weigh-in

No training 

Meals

0745: 2 eggs, 2 sausages, 2 bacon

1230: Buffet lunch (sandwiches, crisps, nibbles)

1930: BK bacon double cheese (TTB), half the Satisfries

09 Jun 14: Wk10 Legs (AM) & Arms (PM)

Weight: 79.8kg/176lbs/12'8"

0900 ABW

16-20 sets

A1 Leg curl 28x12, 35x10, 42x8, 49x6, 35/21/14x12,8,8 +20 partials

A2 Leg extn 28x12, 35x10, 42x8, 49x8

B1 Leg press vs bands (CT) 130x10, 170x10, 190x10

B2 RDL 60x10, 80x10, 90x10

C1 Band tibia flex vs mini x2x15

C2 Front squat 40x2x15 (CT)

1930 Menzies Hotel

A1 Bar pushdown 6x12, 5x15,15,15,15

A2 Hammer curl 12.5sx15,12,12,12,12

B1 CG machine press 15x10,10, 15/12/9xF

B2 DB 1-arm preacher 10x15,12, 10/7.5/5xF

C1 1-arm rope extn 1x20,15+5 forced

C2 DB curl 10sx8,7+2 forced (1s squeeze, 3s descent)

Meals

0730: Small piece chocolate cake

1000: PWO 2 scoops whey, banana

1300: Skirt steak & tomato sauce

1600: Beef jerky

2100: Salmon roulade, t-bone & chips

07 Jun 14: Wk10 Chest & Shoulders

Weight: no change

1045 Platinum

Chest 13-16

A DB squeeze flye 12.5sx12, 17.5sx10,10

B Hammer inc press 30sx10,10,10,10,10+5 pulses +5 partials (CT)

C LF chest press 68.2x10+4+4=18RP (+5 pulses)

Shoulders 9-12

D Hammer iso press40x12, 60x10, 70/60/40xF (drop)

E Cable side lateral 1x3x10/side

F Cable rear delt 1sx10+6+5=21RP

Meals

0930: Eggy bread

1130: PWO 2 scoops whey

1400: Mexican feast!

06 Jun 14: Wk10 Back

Weight: No change

3 miles bike

1600 Platinum

16-20 sets

A Cable D-row 15+x15,15,12,20 (strong squeeze each rep)

B Hammer MTS row 1-arm 35x10,10, 40/30/20x8/8/8 (drop)

C Lat stretcher 35x15, 42x12, 49/42/35xF (drop)

D Hammer MTS pulldown 1-arm 40x(single set to failure plus forced reps)

E1 Facepull 6x12,12

E2 Pull-through 10x15,12

Meals

1200: Bread & butter, 2 scoops whey

1700: Ham & cheese toastie

2000: Sausages, salad, gnocchi 

05 Jun 14: Rest Day

Weight: 78.9/174lbs/12'6"

3 miles bike

Meals

0930: Almond croissant, 2 scoops whey

1230: Ham & cheese sandwich, Eat Natural bar

1900: Almond croissant

2000: Brisket, tomato sauce, gnocchi 

2100: Liberté yoghurt

04 Jun 14: Wk9 Arms

Weight: 79.2kg/174lbs/12'6"

1345 Shrivenham

Triceps 12-16 sets / Biceps 9-12 sets

A1 Bar pushdown 15x15, 17.5x4x15

A2 Rope hammer curl 12.5x4x12

B1 CG Smith BP 30x15, 50x12,12,12/F (last set drop)

B2 Doible cable curl 3.75sx12, 5sx12, 6.25sx12,12/F/F (1s squeeze) (last set drop)

C1 O/h rope extn 20x15,15,15/F/F

C2 BB curl 20x8,8/F/F (1s squeeze, 3s descent) (last set drop, CT)

D Pulldown vacuum 50x12, 60x10

Meals

1400: PWO 2 scoops whey, 1 biscuit

1500: Steak & cheese flatbread, Doritos

1830: Prok curry w/rice noodles, 20g 70% chocolate

Along the way: some peanuts, a little rice pudding

Not ideal day food-wise, but kept calories under control (sub-2000).

03 Jun 14: Wk9 Legs

Weight: 79.4kg/175kg/12'7

7 miles bike

0900 ABW

16-20 sets

A1 Leg curls 35x10,10,10, 42x6/28x6/21x6 (drop set) (stretch pause all reps)

A2 Leg extn 35x12,12,12,12 (1s squeeze all reps)

B BB Squat 60x12,12, 80x8,8 (CT)

C Smith hack 60x8/40x8/20x12 (last set duck feet & inc board) (drop set) (CT)

D1 Smith static lunge 60x4, 40x8/s (CT)

D2 Band tibia flex vs mini x20,20

Meals

1000: PWO 2 scoops whey, 30g dates

1330: Brisket w/Korean BBQ sauce & roast potatoes

1630: Bread & butter

1900: 3 venison sausages, roast potatoes/courgettes/onions/tomatoes

2200: 200g Greek yoghurt, cream, almonds

02 Jun 14: Wk9 Chest & Shoulders

Weight: 79.9kg/176lbs/12st 8

7 miles bike

1000 ABW

Chest 13-16 sets

A DB twist press 20sx4x10

B Smith dec press 20x25, 30x25, 40x16, 40/30/20xF (drop)

C1 Inc cable press 13.75x12,12,

C2 Inc cable flye 6.25x8,12, (no rest superset

Shoulders 9-12 sets

E1 Heavy side lateral partials 17.5sx35,30,30,30

E2 Rev cable flye 1.25sx25,25,25,25

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

Meals

0900: PWO 2 scoops whey, banana

1300: Brisket sandwich

1830: Korean-style brisket w/rice

2145: Venison sausage sandwich, blueberries w/cream

01 Jun 14: Wk9 Back

Weight: No change

3 miles bike

1445 Platinum

16-20 sets

A T-bar row vs 2 chains 40x8,8,8,8

B Hammer MTS row 1-arm 30x12,12,12+8+5=25RP

C1 Pull-up x3xF

C2 Hammer MTS pulldown 30sx10,10,10 (no-rest superset)

D MD DB pullover 17.5x10,10,10

E Smith rack pull vs chains (above knee) 120x5, 80x12

Taking a break from shrugs due to general neck tension.

Meals 

1130: 2 croissants, 1.5 scoops whey

1530: PWO 1 scoop whey, 300ml semi-skimmed milk

1630: Brisket sandwich

2100: Pork belly stir-fry w/noodles

2200: Strawberries & blueberries w/cream

31 May 14: Rest Day

Weight: 79.2kg/174lbs/12'6"

3 miles bike

Meals

1200: Croissant, 1 scoop whey

1330: Beef ribs, bread & butter

1500: Eat Natural bar

2130: Brisket, salad, potatoes

(I may have eaten a fair bit of brisket from the time it was cooked through to dinner....)

30 May 14: Wk8 Arms

Weight: 79.8kg/176lbs/12'8"

7 miles bike

0930 ABW

Triceps 12-16 sets / Biceps 9-12 sets

A1 Bar pushdown 45x15,15,15,15,15

A2 DB hammer curl 10sx15,15,15,15,

B1 CG Smith pin press vs mini bands 20x12,10,10, 20/10/bar xF (pause-explosion) (last set drop)

B2 Spider curl 6sx15,12,12+10 pulses (1s squeeze)

C1 Lying KB extn 12sx12,10,8

C2 DB curl 10sx8,8, 10s/5s/2.5sxF (1s squeeze, 3s descent) (last set drop, CT)

D1 Rev grip cable extn 13.75x12, 11.25x

D V-sit 2x12

Meals

0900: PWO 2 scoops whey, 30g dates

1300: Chicken breast

1700: Chicken breast & cheese pitta, Côté d'Or chocolate

2200: Pilaf, chicken thigh skewers, mango chutney

160g protein

29 May 14: Wk8 Legs

Weight: 80.1kg/176kg/12'8

7 miles bike

0900 ABW

16-20 sets

A1 Leg curls 14x25,25, 21x15, 35x12 42x8/28x8 (drop set)

A2 Leg extn 14x25,25, 21x15, 28x12, 35x8/28x8 (drop set)

B1 Leg press vs green bands 160x8/120x8/80x8 (triple drop) (3s descent, CT)

B2 RDL 80x10/60x10/40x10 (slow & controlled, max stretch) (triple drop)

C1 Smith static lunge 40x12/s (CT)

C2 Band tibia flex vs mini x20,20

Meals

0900: PWO 2 scoops whey, banana

1300: Chicken breast, hummus, 30g dates

1700: Chicken, bacon, cheese pitta

2000: Beef short-rib, salad, small qty fries

2200: Greek yoghurt, cream, blueberries

28 May 14: Cardio

Weight: No change

0900 ABW

45mins recumbent bike

Meals

1030: PWO 2 scoops whey, 30g dates 

1300: Chicken breast salad w/mayo, banana

1830: Small bacon sandwich

2030: Pork loin steak, fries, peppers

2130: 100g 0% Greek yoghurt, tbsp double cream, blueberries

27 May 14: Wk8 Chest & Shoulders

Weight: 80.5kg/177lbs/12st 9

3 miles bike

0900 ABW

Chest 13-16 sets

A Seated cable flye 11.25sx10, 13.75x10,10, 11.25sx10 (CT)

B DB inc press 30sx10,10,10,10+4+3=17RP (CT)

C LF machine press vs bands 21/14/7xF (triple drop)

D Pec minor dip 20x10,10,8

Shoulders 9-12 sets

E Side lateral giant drop set 12.5s-10s-7.5s-5s-2.5s x8 (+ iso hold)

F Rev cable flye 3.75sx10,10,10,8 (last set 1s squeeze)

G Six ways 3sx12,12,8/5/5 (triple drop)

Meals

0900: PWO 2 scoops whey, 30g dates

1300: Chicken breast & mayo sandwich

1700: Bacon sandwich

2000: Rump steak, wedges, tomato 

2100: Blueberries, Greek yoghurt & cream

190g protein, ate slightly too much

26 May 14: Wk8 Back

Weight: 80.9kg/178lbs/12'10

3 miles bike

1130 Platinum

16-20 sets

A Hammer MTS row (pronated) 30sx10, 35sx8,8,8(1s squeeze all reps)

B Deadstop DB row 45x10, 50x6+3+2=11RP

C Lat stretchers 35x15, 42x15, 49x10,10

D One-arm Hammer MTS pulldown 40x10+5+4=19RP

E DB shrug  45sx8,8 (3s squeeze every rep)

F Pull-through 10x12,12

Meals

0900: Bacon sandwich

1200: PWO 1.5 scoops whey

1400: Grilled chicken breast sandwich

1800: Sausage, piece of bread

2000: Chicken breast w/prosciutto, roast potatoes & peppers

2100: Strawberries & cream

24 May 14: Rest Day

No weigh-in

No training 

Meals

0930: Croissant

1200: Whey shake, half slice of bread & goat's cheese

1900: (Wedding) Goat's cheese tart, lamb shank w/mash, lemon tart, cake

2200: Bacon roll, sausage roll

23 May 14: Wk7 Arms

Weight: 79.6kg/175lbs/12st 7

1200 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 V-bar pushdown 8x15,15,15,15,15

A2 DB pinwheel curl 12.5sx12,10,10,10

B1 Dip machine 75x10,10,10,10/F/F (triple drop) +5 heavy -nves

B2 LF preacher 20x13,12,10+10 pulses

C1a High pulley rope o/h extn 8x11,10

C1b 1-arm rope pushdown 3x10,8/F/F (triple drop)

C2 BB curl 20x10,8,6+3+3=12RP (1s squeeze, 3s descent, CT)

D Pulldown ab vacuum 70x2x10

Meals

1000: 2 slices French bread w/butter & marmalade, 1.5 scoops whey

1330: Bacon sandwich

1700: Toast & butter x2, some lentil crisps

2030: Cured meats & bread, paella w/seafood, chicken & chorizo, creme Catalan, couple glasses wine

2230: 2 scoops whey

170g protein 

22 May 14: Wk7 Legs

Weight: 79.8kg/176lbs/12st 8

7 miles bike

0815 ABW

16-20 sets

A Leg curls 14x25,25, 28x15, 35x12 42x8/28xF/21x25 partials (drop set)

B Leg press vs green bands 130x10, 170x10, 170x quadruple drop (plate, plate, bands off) (CT)

C1 Smith hack vs mini bands 40x8,8,8 (CT)

C2 Teardrop extn 42x10,10,10 (1s squeeze at top, all reps) (no rest superset)

D1 Good morning, narrow stance 40x10,10 

D2 Band tibia flex vs mini 2x15

Meals

0800: PWO 1 scoop whey, banana, pint skimmed milk

1300: 200g lean turkey mince, 30g dates

2000: GBK angus burger w/cheese & fried egg, wedges, salad, small slice chocolate cake

160g protein

21 May 14: Cardio

Weight: 80.1kg/176lbs/12st 8

7 miles bike

0900 ABW: 45mins recumbent bike

1530: 60mins basketball (half-court)

Meals

1000: PWO 1 scoop whey

1315: 200g lean turkey mince, banana

1730: PWO pint skimmed milk, coconut water

2030: Lamb neck fillet, Tandoori chicken, fried egg, gnocchi, mayo

2215: 100g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup, tsp double cream

200g protein

20 May 14: Wk7 Chest & Shoulders

Weight: 80.3kg/177lbs/12st 9

7 miles bike

0900 ABW

Chest 13-16 sets

A Flat DB twist press (w/squeeze at top) 17.5sx15,15 20sx10,10

B Inc Smith press 20x25, 30x20, 40x12, 50x7, 30xF, 20xF (constant tension - to chest, no lockout) (last set triple drop +5 partials)

C LF Machine press vs bands 14x10,9+5+3=17RP (Strip bands 49x12+5 partials)

Shoulders 9-12 sets

D1 Heavy lateral partials 17.5sx35,35 15sx35,35

D2 Rev cable flye (1-arm, high pulley) 10x12,12,12,12

E Bradford press 20x2x10 (CT)

F Side lateral triple drop set 10s/5s/2.5s xF

Menu

0830: PWO 2 scoops whey, 30g dates

1330: Tandoori chicken sandwich w/mayo

1730: 200g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup, 1/2tbsp cream

2000: Meatballs & gnocchi w/pesto sauce

175g protein

19 May 14: Wk7 Back

Weight: 80.7kg/178lbs/12st 10

7 miles bike

0920 ABW

16-20 sets

A One-arm BB row 15x8,8,8 (last set 1s squeeze all reps)

B Smith DY bent row 40x10, 45x10, 50x8+4+2=14RP

C1 Chin neutral x8,8,6

C2 Pulldown 26.25x15, 36.25x10, 43.75x8 (no rest superset)

D Low row facepull 13.75x12,12 (last set +Harris row 21.25x15)

E Band shrug  x15,15 (3s squeeze every rep)

F 45 degree raise BWx25,20

Meals

0900: PWO 2 scoops whey, 30g dates

1330: Tandoori chicken breast sandwich w/ salad & creme fraïche (homemade bread)

1730: Toast w/2 scrambled eggs & 1 slice Jarlsberg, 100g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup

2100: Plaice fillet, sautéed potatoes, creamed leeks

18 May 14: Cardio

Weight: 81.1kg/178lbs/12st 10

45min walk, 3 miles bike, KB swing/front squat ladder 10-1 @20kg

Meals

1000: French toast w/bacon, whey shake

1430: Smoked salmon bagel w/creme fraïche 

1930: Grilled chicken thighs, salad, paratha

2130: Strawberries & cream

16 May 14: Rest Day

Weight: 81.2kg/179lbs/12st 11

3 miles bike

Meals

0930: Croissant, whey shake

1300: Smoked salmon bagel w/creme fraïche 

1800: Ribs, chicken, corn, beans, cake, 3 beers

15 May 14: Wk6 Arms

No weigh-in

1500 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 Rope pushdown 8x12,12,12,12

A2 DB hammer curl 12.5sx12,12,12,12

B1 Dip machine 75x8,8, 68.2x8,8/F/F +5 heavy -nves

B2 LF preacher 25x10, 20x10,10,10+10 pulses

C1 Cable 1-arm pronated kickback 5sx15,15,10+5+4=19RP (1s squeeze)

C2 DB curl 7.5sx8,8,8+4+4=16RP (1s squeeze, 3s descent, CT)

D1 Pulldown ab vacuum 63x2x10

D2 Bar pushdown 21x2x25

Meals

0900: 2 poached eggs, sausage, bacon, black pudding, tomato, 1/2 hash brown (hotel)

1445: 2 scoops whey, 250ml semi-skimmed milk

1630: Gravlax bagel

2030: Burger, cheese, bacon, salad

2130: Strawberries & cream

14 May 14: Rest Day

Weight: 80.7kg/177.5lbs/12st 10

Meals

0830: Porridge w/cream, whey shake

1200: Burger & fries (restaurant)

2000: Curry w/poppadoms and naan (restaurant)

13 Mar 14: Cardio

Weight: 80.8/178lbs/12st 10

7 miles bike

1500: 1hr basketball (half court)

Meals

1200: Ground beef w/white rice

1430: PWO 2 scoops whey, dates, 300ml coconut water

1730: 3 oatcakes w/butter, 200g 0% Greek yoghurt w/dates and maple syrup

2030: 2x hake fillet, half avocado, sautéed potatoes, tomato sauce

12 Mar 14: Wk6 Legs

Weight: 81.1kg/178.4kg/12st 10

7 miles bike

1000 ABW

16-20 sets

A Leg curls 14x25,25, 21x15, 28x12 35x8/28x8/21x25 partials (drop set)

B Leg press vs green bands 170x6x8 w/45s rest (CT)

C1 RDL 60x12,12 (slow & controlled, max stretch) (last set + green band good morning x20)

C2 Teardrop extn 42x15,15 (1s squeeze at top, all reps)

D Band tibia flex vs mini 2x15

Meals

1000: Pre/post workout: 2 scoops whey, 300ml coconut water, 1 banana

1300: Ground beef (~200g), refried beans, dates

1700: 0% Greek yoghurt, flaked almonds, 4x oatcakes w/butter

2100: Pork shoulder (~200g), baked potato wedges, roasted tomato

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