28 Aug 14: BoF 3.1

0745 Quy

Prep/mobility (4:00)

Cardio: Jumping jacks x14 / mountain climbers x14 (5 rounds, no rest)

Strength:

1-arm row @ 25kg DB

1-arm press @20kg DB

Split squat @2x25kg DBs

Plank x30s

6 rounds, 20s rest between exercises

Cardio Strength:

Combo 1: 7.5sx4x25, 1 min rest

Stretching cycle 

27 Aug 14: BoF 2.4

1920 Quy

Prep/mobility

Cardio 1: split jack x21 / squat thrust x11 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-11 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x4 (2%, 7ish mph)

Stretching routine

26 Aug 14: BoF 2.3

0945 ABW

Prep/mobility

Cardio: jumping jack x12 / mountain climber x12 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 25s rest between exercises)

Cardio Strength

Combo #2 5sx3x20 w/60s rest

Stretching cycle

24 Aug 14: BoF 2.2

3 miles bike

1445 ABW

Prep/mob

Cardio 1:

Split jack x11 / squat thrust x6 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

11-1 no rest

Cardio 3:

Sprint 30s, walk 30s x4 rounds

Stretch cycle

22 Aug 14: BoF 2.1

7 miles bike

0920 ABW

Prep/mobility (3:30)

Cardio: Jumping jacks x12 / mountain climbers x12 (5 rounds, no rest)

Strength:

1-arm row @ 25kg DB

1-arm press @20kg DB

Split squat @2x25kg DBs

Plank x30s

6 rounds, 25s rest between exercises

Cardio Strength:

Combo 1: 20 (BB) x3x25, 1 min rest

1400: 1hr 2v2 basketball

21 Aug 14: BoF 1.4

7 miles bike

1030 ABW

Prep/mobility

Cardio 1: split jack x20 / squat thrust x10 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-10 reverse ladder (no rest) (3:02)

Cardio 2: Treadmill run 45s on / 15s off x3 (2%, 7ish mph)

Stretching routine

19 Aug 14: BoF 1.3

7 miles bike

1015 ABW

Prep/mobility

Cardio: jumping jack x10 / mountain climber x10 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 30s rest between exercises)

Cardio Strength

Combo #2 5sx2x20 w/60s rest

Stretching cycle

18 Aug 14: BoF 1.2

7 miles bike

0945 ABW

Prep/mob

Cardio 1:

Split jack x10 / squat thrust x5 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

10-1 no rest (3m 42)

Cardio 3:

Sprint 30s, walk 30s x3 rounds (elliptical as treadmills out of order)

Stretch cycle

17 Aug 14: BoF 1.1

Implementing 4 weeks of Chad Waterbury's Body of FIRE routine for fat loss. Combined with cinnamon/benzoate-free diet as per doctor prescription.

3 miles bike

1345 Home

A1 Jumping jacks

A2 Mountain climbers

10 reps, 5 rounds no rest

B1 1-arm row @ 24kg KB

B2 1-arm press @20kg KB

B3 Split squat @2x24kg KBs

B4 Plank x30s

6 rounds, 30s rest between exercises

C DB clean & press 10sx2x20, 1 min rest

S Hip-calf-chest-thoracic 

06 Aug 14: Interim III: Upper Vertical

0915 ABW

A1 Machine press 42x5x10

A2 Pull-up medley 5x8

B1 Side lateral 10sx5x10

B2 D-pulldown 36.25x15,15,10,10,10

C1 Bar pushdown 45x3x12

C2 BB curl 15x3x15

05 Aug 14: Interim II: Lower

1420 ABW

A Leg press 180x10x10 in 10mins

B1 45 raise 10x3x15

B2 Rev crunch 3x12

04 Aug 14: Interim I: Upper Horizontal

7 miles bike

0945 ABW

A1 Chest press 70x5x10

A2 Smith bent row 50x10,10, 40x10,10,10

B1 Cable decline press 13.75sx5x15

B2 Face pull 21.25x5x10

C1 Rev grip pushdown 30x3x12

C2 DB curl 7.5sx3x15

(As little rest as possible between sets, nothing to failure)

20 Jul 14: Wk15 Arms

3 miles bike

1015 Platinum

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 9xF, 9/7xF, 9/7/5xF

A2 Pinwheel curl 12.5sxF, 12.5s/10sxF, 12.5s/10s/7.5sxF

B1 Machine dip 68.2xF, 68.2/54.5xF, 68.2/54.5/40.9xF (+ negatives)

B2 LF curl 20/15xF 20/15/10xF (+ pulses)

16 Jul 14: Wk15 Legs

2 miles bike

0850 Platinum

A1 Leg curl 110/90xF, 110/90/70xF

A2 Leg extn 130/110xF, 130/110/90xF (1s squeeze)

B Hammer MTS V-squat 8x10, 9/7xF, 9/7/5xF (+iso hold + pulses) (CT)

C Standing calf raise 10x 1 set RP to F

15 Jul 14: Cardio

7 miles bike

1020 ABW

45mins recumbent bike

*Had to postpone scheduled lift due to wrist pain from cortisone injection.

18 Jul 14: Wk15 Chest & Shoulders

7 miles bike

0915 ABW

Chest 8-10 / Shoulders 4-6

A DB twist press 22.5sx10,10,10 (+partials and static holds) (1s squeeze)

B Inc machine press 49xF, 49/42xF, 49/42/35xF (+partials and static holds) (CT)

C Decline Smith press 40x 1 set RP, 40/30/20xF (CT)

D Ultra-wide BB press 30/20xF, 30/20xF+negatives 

E Rear delt destroyer 10s/5s/2.5sx60/30/10

14 Jul 14: Wk15 Back

7 miles bike

0815 ABW

8-10 sets

A Meadows row 20x 2 sets of F+partials to F (1s squeeze all reps)

B Chin trio x each set to F, 5 breaths, F

C DB shrug 40sx 1 set RP to F (3s squeeze all reps)

D Deadlift 120x5, 140x3

E 45 back raise x25

10 Jul 14: Wk14 Arms

0915 Shrivenham

Triceps 6-8 sets / Biceps 4-6 sets

A1 Rope pushdown 20/15/10 x 3 sets to F

A2 Rope hammer curl 15/10/7.5x 3 sets to F

B1 Dip 10x 3 sets RP

B2 DB curl 20lbsx 2 sets RP 1s squeeze, 3s negative)

09 Jul 14: Wk14 Legs

0830 Shrivenham

8-10 sets 

A1 Leg curl 10/8/6 xF +15 partials

A2 Leg extn 12/10/8xF +15 partials +5 ngves/leg (1s squeeze all reps)

B Leg press 150/120/100x 3 sets to F (+ iso hold) (3s negative all reps) (CT)

C GHR 1 set RP to F

D Calf press 100xF (slow & controlled)

07 Jul 14: Wk14 Chest & Shoulders

1300 Shrivenham

Chest 8-10 / Shoulders 4-6

A Cable crossover 7.5sx15, 10sx10,10 (last 2 sets +5 squeezes +5 partials)

B Inc BB press 60/50/40xF (3 sets)

C Pec minor dip 30x8,8

D High cable rear delt 4/3.75/2.5xF (2 sets)

E 6 ways 10lbsx2 sets RP to F

06 Jul 14: Wk14 Back

3 miles bike

1500 Platinum

8-10 sets

A Hammer MTS row 35sx10+5 partials, 40sx8+5, 45sx6+5

B Lat stretcher 49x 3 sets RP to F

C Smith shrug 80/40x10/10 (3s squeeze)

D Smith rack pull (below knees) 100x8+4+3=15RP

04 Jul 14: Wk13 Arms

7 miles bike

1135 ABW

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 50x15, 50/40xF, 50/40/30xF (+5 partials)

A2 DB hammer curl 12.5sx15, 12.5/10/7.5sxF (+ 12.5x5 negatives)

B1 Smith CG foam press 3xRP sets to F, 60,50,40

B2 BB curl 21s 20x 2 sets

C V-sit 2x12

03 Jul 14: Wk13 Legs

Weight: no change

7 miles bike

0915 ABW

8-10 sets

A1 Leg curl 35/28xF +21x30 partials (with stretch pause all reps) +60s ham stretch

A2 Leg extn 35/28/21xF +30 partials (1s squeeze)

B1 Smith hack 70/40/20xF (last set duck feet, 1.25 reps)

B2 RDL 80xF - 10 breaths - 80xF - 10 breaths - 60xF

*Legs fatigued from basketball. Feeling my lower back so was careful.

01 Jul 14: Cardio

Weight: 79.8kg/176lbs/12'8

4 miles bike

KB swing 24x25,25,50 (throughout afternoon)

Meals

1300: Baguette with pâté, lamb shish wrap

2030: 3 chicken thighs, farro, vegetables, pesto, creme fraïche 

2115: Rice pudding

02 Jul 14: Wk13 Chest & Shoulders

Weight: No change

7 miles bike

1000 ABW

Chest 8-10 / Shoulders 4-6

A DB twist press 20sx15, 22.5sx10,10,10

B Smith inc press vs mini bands 40/30/20/remove bands/widen grip xF (CT)

C Run-the-rack side raise 12.5/10/7.5/5/2.5 xF (+ iso) (CT)

D Cable rear delt 1-arm 6.75/3.25/1.25xF (+ pulses) (CT)

1500: 1hr basketball

30 Jun 14: Wk13 Back

Weight: 80.5kg/177lbs/12'9"

7 miles bike

0920 ABW

8-10 sets

A Meadows row 30x8,8,8 (1s squeeze all reps)

B Smith DY row 60x8+4+3=15RP

C1 Pullup 3xF (last set partials)

C2 Neutral pulldown 36.25x15, 48.75x7, (last set partials)

D DB shrug 40sx8 (3s squeeze)

E 45 degree raise 19/10/BWxF

Meals

0845: PWO 2 scoops whey

1300: Lamb shish and rice 

1930: Quiche Lorraine, salad, 2 baklava

27 Jun 14: Wk12 Arms

Weight: 79.0kg/174lbs/12'6"

1025 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 V-Bar pushdown 8x20,15,15,15,15

A2 DB pinwheel curl 12.5x10,10,10,10,10

B1 Machine dip 68.2x10,10, 68.2/61.4/54.5xF

B2 LF preacher curl 15x20, 20x12

B3 1-arm LF preacher curl 15/10/5xF

C1 O/h cable extn 6x15,15,12

C2 DB curl 7.5sx10,8 (3s descent, 1s squeeze)

D Pulldown vacuum 70x10,10

Meals

1000: Croissant

1130: PWO 2 scoops whey

1345: 4 beef shish kebabs, half an Eat Natural bar

1830: Venison burger, fries

26 Jun 14: Wk12 Legs

Weight: 79.7kg/175lbs/12'7

0940 ABW

16-20 sets

A1 Leg curl 21x20, 28x15, 35x10, 42x8, 49x6

A2 Leg extn 21x20, 28x15, 35x12, 42x12, 49x8

B Leg press vs bands (3s descent) 180x10,10,10,10

C Walking lunge 22.5sx30 steps

D1 Band tibia flex vs mini x2x20

D2 Calf press 40x2x15

E 45 degree raise x20

2120 Home: KB swing 24x3x25

Meals

1045: PWO 2 scoops whey, dates

1300: Chicken breast w/pumpkin & sesame sauce, 2 Brazil nuts

1700: Small bowl crisps

1845: 2 chicken thighs, potatoes, onion, 2 pieces chocolate, 1 glass red wine

2200: Greek yoghurt, dates, almonds, pistachios

25 Jun 14: Cardio

Weight: 80kg/176lbs/12'8"

7 miles bike

1500 ABW: 30mins incline treadmill 

Meals

1230: Chicken breast w/pumpkin & sesame sauce

1730: Chicken breast taco

1900: Greek yoghurt w/dates and almonds

2030: Puglian bread w/Asturian bean stew, 2 pieces chocolate

24 Jun 14: Wk12 Chest & Shoulders

Weight: 80.3kg/177lbs/12'9

7 miles bike

1015 ABW

Chest 13-16

A DB squeeze flye 12.5sx15, 15sx12,12,12

B BB incline press 60x10,12,12,12 (CT)

C Machine press vs bands 14x8+5+4=17RP

D Pec minor dip 30x10,10

Shoulders 9-12

D Ultra-wide BB press 20x15, 30x12,12,10 (CT)

E Cable rear delt 1.25sx35,35,35,35

F Side raise cable 6.25/3.75/1.25xF (+ iso hold)

Meals

1000: PWO 2 scoops whey

1300: Steak haché wrap

1730: Greek yoghurt, dates, flaked almonds

2045: Sausage, wedges, tomatoes, artichokes, 2 pieces chocolate

23 Jun 14: Wk12 Back

Weight: 80.5kg/177lbs/12'9"

3 miles bike

1120 Platinum

16-20 sets

A Hammer MTS row 30sx15, 35sx12, 40sx10, 45sx8, 50sx6

B Dead-stop row 50x6+3+2=11RP

C Lat stretcher 35x20, 42x15, 49x12, 56x10

D Partial pulldown 91x5, 84x6, 77x7

E Good morning (strict, low back emphasis) 40x2x15

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