16 Jun 15: Deadlift 3

7 miles bike

0900 ABW

Juji DL routine 110kg

15 Jun 15: 2.1 Chest & Shoulders

7 miles bike

0900 ABW

A DB press (1s pause, 1s flex) 20sx15,11,10,10

B Dec DB press (1s pause, 1s flex) 20sx4x10

C Inc DB press (1s pause) 20sx3x10

D Cable crossover (stretch) 10x20 

E Heavy side lateral 25sx5x8 w/30s rest

F Bent lateral cable 3.75sx5x25

13 Jun 15: 1.4 Arms

2 miles bike

1300 Platinum 

A EZ curl 10x5x10 w/10s rest

B Hammer rope curl 20x5x10 w/10s rest

C EZ preacher 20x2x10

D1 Rope pushdown 21x3x15

D2 Bench dip 3x10

D3 DB pronated kickback 15sx3x6

E1 Lying extn 20x2x10

E2 French press 22.5x2x8

12 Jun 15: 1.3 Back

1000 ABW

A Meadows row 10x10, 15x10, 20x10

B Cable row 45x3x12

C Pullover 20x3x12

D Pull-up 2xF

E DB shrug (3s flex) 30sx1x12

F Pull-through 20/15xF/F

1400: 1hr basketball (half-court)

10 Jun 15: Basketball

1500 ABW

45 mins basketball

09 Jun 15: 1.2 Deadlift

1245 Shrivenham

Juji DL routine 2

2000 Home

30mins turbo trainer

08 Jun 15: 1.1 Chest & Delts

1700 Shrivenham

A DB twist press 45lbsx3x10

B BB bench 60x8, 70x8, 75x8, 80x8

C TRX push-up 3x20

D Bent lateral 20lbsx3x20

E BB front raise 15x3x12

F Side lateral partial 35lbsx3x30

30mins arc

03 Jun 15: 6.6 Delts & Bis

You 0815 ABW

A1 Seated DB press 20sx12,12, 22.5sx12,12

A2 DB lateral 10sx4x12

A3 Seated DB curl 10sx12,12, 7.5sx12,12

B1 Military press 40x4x10

B2 BB curl 4x7/7/7

C1 DB front raise/lateral raise 7.5sx4x10

C2 EZ Rev curl 10x4x12

D1 Reverse flye 2.5sx4x12

D2 Cable curl 12.5x4x12

50s rest between rounds

1500: 60mins basketball (full-court)

02 Jun 15: 6.4 Chest & Back

4 miles bike

0810 Platinum

A1 Pulldown 4x5/10/15

A2 Push up 4x20

B1 BB bench (MTS inc) 4x5/10/15

B2 Seated DB row 20sx4x12

B3 Seated DB swim row 10sx4x12

C1 Push-up 4x10

C2 Straight arm pulldown 28x4x12

D1 Pec deck 49x4x12

D2 Narrow pulldown 49x4x12

30 mins elliptical 

31 May 15: 6.3 Delts & Bis

5 miles bike

1000 Platinum

A1 Seated military press 5/10/15

A2 EZ curl narrow/wide (2 sets each) 15x4x12

B1 Seated bent flye 12/12

B2 DB alt curl w/twist 6/8/10

C1 Rope front raise 20x4x12

C2 Rope hammer curl 25x4x12

D1 Lateral raise 10sx4x12

D2 Triple curl 5sx4x12

E1 HLL twist 3x10

E2 TRX fallout 3x6

E3 TRX double MC 3x10

E4 Rev crunch 3x10

Rest 50s between rounds.

30mins elliptical 

01 Jun 15: 6 Legs

0900 ABW

Beginning Jujimufu deadlift routine.

A Deadlift 90x6x6, 12 w/3-5mins rest

B Leg extn 50x11+4+4=19RP

30mins elliptical 

29 May 15: 6.1 Chest & Back

7 miles bike

0900 ABW 

A1 DB flye 17.5sx4x10

A2 DB bench 17.5sx4x10

A3 Push-up 4x10

A4 Pulldown 35sx4x12

B1 Low row 50s/35s/20sx5/10/15

B2 BB incline (Hammer) 30sx4x12

C1 Dip 4x12

C2 Bent cable row supinated 50x4x12

D1 CG bench push-up 4x12

D2 Pullover 20x4x12

50s between rounds. 

1400: 60mins basketball

28 May 15: 5.6 Delts & Bis

7 miles bike

0945 ABW

A1 Seated DB press 20sx12,12, 22.5sx12,12

A2 DB lateral 10sx4x12

A3 Seated DB curl 10sx12,12, 7.5sx12,12

B1 Military press 40x4x10

B2 BB curl 4x7/7/7

C1 DB front raise/lateral raise 7.5sx4x10

C2 EZ Rev curl 10x4x12

D1 Reverse flye 10sx4x12

D2 Cable curl 12.5x4x12

10mins elliptical 

27 May 15: 5.5 Legs & Tris

7 miles bike

0900 ABW

A1 DB step up 10sx4x10

A2 Step up w/jump 4x10

A3 Step up 4x10

A4 BW extn 4x15

B1 Leg extn 4x10/10/10

B2 Bar extn 4x10/10/10

C1 Bench jump over 4x20

C2 One-arm cross body DB extn 4x12

E1 HLL 3x10

E2 Crunch 3x30

E3 Side bend 30x3x10

E4 Rev crunch 3x10

60s rest between rounds.

1500: 1hr basketball

26 May 15: 5.4 Chest & Back

40 mins bike

1300 Platinum

A1 Pulldown 4x5/10/15

A2 Push up 4x20

B1 BB bench (LF) 4x5/10/15

B2 Seated DB row 20sx4x12

B3 Seated DB swim row 10sx4x12

C1 Plyo push-up over plate 4x10

C2 Straight arm pulldown 28x4x12

D1 Pec deck 42x4x12

D2 Narrow pulldown 35sx4x12

24 May 15: 5.3 Delts & Bis

3 miles bike

1000 Platinum

A1 Seated military press 5/10/15

A2 EZ curl narrow/wide (2 sets each) 15x4x12

B1 Seated bent flye 12/12

B2 DB alt curl w/twist 6/8/10

C1 Rope front raise 20x4x12

C2 Rope hammer curl 25x4x12

D1 Lateral raise 10sx4x12

D2 Triple curl 5sx4x12

E1 HLL twist 3x10

E2 TRX fallout 3x6

E3 TRX double MC 3x10

E4 Rev crunch 3x10

Rest 60s between rounds.

30mins elliptical 

23 May 15: 5.2 Legs & Triceps

20mins bike

0900 Platinum 

A1 Squat 60x10, 70x10, 80x10, 90x10

A2 Squat jump 4x10

A3 Bodyweight squat 4x10

A4 Diamond push-up 4x15

B1 Single leg curl 30x4x10

B2 Single leg lunge 10sx4x10

B3 V-bar pushdown 45x4x12

C1 Box jump 4x10

C2 Bench dip 4x15

D1 Single leg bench bridge 4x15

D2 Burpee 4x10

20mins elliptical

22 May 15: 5.1 Chest & Back

1130 Platinum 

A1 DB flye 17.5sx4x10

A2 DB bench 17.5sx4x10

A3 Push-up 4x10

A4 Pulldown 35sx4x12

B1 Low row (Hammer) 50s/35s/20sx5/10/15

B2 BB incline (Hammer) 30sx4x12

C1 Dip 4x12

C2 Bent cable row supinated 50x4x12

D1 CG bench push-up 4x12

D2 Pullover 20x4x12

E1 HLL 3x10

E2 Swiss hip lift 3x10

E3 Swiss crunch 3x20

E4 TRX mountain climber 3x10

60s between rounds. 

20mins elliptical 

1800: 45mins turbo trainer

16 May 15: 4.6 Delts & Bis

1000 NMA

A1 Log press 4x12

A2 DB alt curl 13.6sx4x10

A3 DB alt curl 7.5sx4x10

B1 DB lateral raise (flex) 10sx4x12

B2 Seated Arnold press 10sx4x12 (same DBs)

B3 Fat Swiss curl 5x4x15

C1 DB bent raise 10x4x10

C2 Fat bar Preacher curl 5x4x10

C3 Preacher pulse 5x4x10

D1 Kneeling cable crunch 40x3x15

D2 HLL 3x10

D3 Rev woodchop 15x3x1"

D4 Rev crunch 3x10

60s between rounds.

15 May 15: 4.5 Legs & Tris

1545  Shrivenham 

A1 DL 70x4x15

A2 J-press 40x4x12

B1 Smith lunge 50x4x15

B2 V-bar extn 20x4x10

B3 V-bar extn 12.5x4x10

C1 Leg extn 11x4x12

C2 Leg curl 7x4x12

C3 One-arm lying DB extn 25lbx4x12

50s rest between rounds.

Arc 20mins

14 May 15: 4.4 Chest & Back

15min run

1300 Shrivenham 

A1 Bench 65x15

A2 Chin-up 4xF

A3 Narrow pulldown 45x4x12

B1 Cable flye (flex) 10sx15

B2 Dip 4x15

B3 DB row (supinated) 45lbx4x10

C1 Bench plyo push-up 4x10

C2 Bench push-up 4x10

C3 Low row wide (neutral machine) 55x4x10

D1 HLL 3x10

D2 Crunch 3x30

D3 Hip lift 3x10

D4 Pulldown vacuum 80x3x10

All rounds no rest between sets, 50s between rounds.

13 May 15: 4.3 Delts & Bis

0800: 20mins arc

1300 Shrivenham 

A1 Military press 40x4x10

A2 Military press 20x4x10

A3 BB curl 20x4x12

B1 Cable lateral raise (flex) 3.75x4x12

B2 DB alt curl w/twist 25lbsx4x10

C1 DB front raise 25lbsx10

C2 DB bent lateral 25lbsx10

C3 Rope curl 20/12.5x10/10

50s rest between rounds.

12 May 15: 4.2 Legs & Tris

1300 Shrivenham

A1 Squat 60x4x15

A2 EZ nosebuster 20x4x12

A3 EZ CGBP 20x4x12

B1 BSS 25lbsx4x12

B2 Oh rope extn 15x4x12

B3 Rope extn 15x4x12

C1 Stepup 25lbsx4x10

C2 Bench dip 4x20

D1 Pulldown vacuum 80x3x10

D2 HLL 3x10

D3 Kneeling rope crunch 25x3x15

D4 Rev crunch 3x10

1730: 20mins arc 

11 May 15: 4.1 Chest & Back

0830 Shrivenham 

A1 Inc press 50x15, 55x3x15

A2 Pull-up 4xF

A3 Pulldown 50x15,12,10,10

B1 DB flye 40lbsx4x15

B2 Push-up 4x15

B3 Low row supinated (Technogym) 50x4x12

C1 DB bench 55lbsx4x12

C2 Smith bent row wide pronated 50x4x10

20mins arc trainer

09 May 15: Delts & Bis 3.6

1000 Platinum 

A1 Neutral machine press 41x12, 46x12, 51x12,12

A2 DB alt curl 12.5sx4x10

A3 DB alt curl 7.5sx4x10

B1 DB lateral raise (flex) 10sx4x12

B2 Seated Arnold press 10sx4x12 (same DBs)

B3 EZ curl wide 15x4x15

C1 Cable one-arm bent raise 10x4x10

C2 Preacher curl 25x4x10

C3 Preacher pulse 25x4x10

D1 Kneeling cable crunch 40x3x15

D2 HLL 3x10

D3 Rev woodchop 15x3x1"

D4 Rev crunch 3x10

60s between rounds.

08 May 15: Legs & Tris 3.5

2 miles bike

0830 Platinum

A1 DL 60x4x15

A2 J-press 40x4x12

B1 DB walking lunge 10sx4x15

B2 V-bar extn 45x4x10

B3 V-bar extn 30x4x10

C1 Leg extn 130x4x12

C2 Leg curl 90x4x12

C3 One-arm lying DB extn 10x4x12

60s rest between rounds.

Elliptical 20mins

07 May 15: Chest & Back 3.4

7 miles bike

0900 ABW

A1 Bench 60x15

A2 Chin-up 4xF

A3 Narrow pulldown 45x4x12

B1 Cable flye (flex) 10sx15

B2 Dip 4x15

B3 DB row (supinated) 20x4x10

C1 Bench plyo push-up 4x10

C2 Bench push-up 4x10

C3 Low row wide 40x4x10

D1 Standing rope crunch 25x3x12

D2 Woodchop 10x3x10

D3 Bicycle 3x25

D4 Small leg raise 3x10

All rounds no rest between sets, 60s between rounds.

06 May 15: Delts & Bis 3.3

1600 ABW

A1 Military press 40x4x10

A2 Military press 20x4x10

A3 BB curl 20x4x12

B1 Cable lateral raise (flex) 3.75x4x12

B2 DB alt curl w/twist 10sx4x10

C1 DB front raise 10sx10

C2 DB bent lateral 10sx10

C3 Rope curl 20/10x10/10

Cardio 20mins

05 May 15: Legs & Tris 3.2

0900 ABW

A1 Squat 60x4x15

A2 EZ nosebuster 20x4x12

A3 EZ CGBP 20x4x12

B1 BSS 10sx4x12

B2 Oh rope extn 15x4x12

B3 Rope extn 15x4x12

C1 Stepup 10

C2 Bench dip 20

D1 Pulldown vacuum 80x3x10

D2 HLL 3x10

D3 Kneeling rope crunch 25x3x15

D4 Rev crunch 3x10

20mins elliptical 

04 May 15: Chest & Back 3.1

3 miles bike

1100 Platinum 

A1 Inc press 50x4x15

A2 Pull-up 4xF

A3 Pulldown 42x15,12,12,12

B1 Pec deck 42x4x15

B2 Push-up 4x15

B3 Low row supinated (Hammer MTS) 30sx4x12

C1 DB bench 25sx4x12

C2 BB bent row wide pronated (Exigo) 30sx4x10

10mins elliptical

02 May 15: Delts & Bis 2.6

3 miles bike

0915 Platinum 

A1 EZ Upright row 10x15, 15x12, 20x10,10,10

A2 Triple curl 5sx15,12,10,10,10

B1 Seated machine press 40.9x4x12

B2 Machine curl 20x4x12

C1 DB rotating lateral 10sx4x12

C2 DB alt curl 10sx4x10

01 May 15: Legs & Tris 2.5

2 miles bike

0900 Platinum 

A1 Rev lunge 10sx15,12,10,10,10

A2 Bar extn 35x15, 40x12, 45x10,10,10

B1 Leg extn 130x4x10

B2 Seated oh EZ extn 25x4x10

C1 Front squat 50x4x10

C2 Rope extn 40x4x15

Abs:

A HLL 3x15

B Hip raise 3x20

C Bicycle 3x25

D Crunch 3x30

No rest between exercises. 60s between rounds.

30 Apr 15: Chest & Back 2.4

0900 Holiday Inn Winchester

A1 DB flye 16sx15,12, 18sx10,10,10

A2 2-arm DB row 20sx15,12,10,10,10 (no heavier DBs)

B1 Machine CGBP 70x4x10

B2 CG pulldown 56x4x10

C1 Dip 4xF

C2 Low row supinated 46x4x10

25mins elliptical 

29 Apr 15: Delts & Bis 2.3

0710 Holiday Inn

A1 Seated oh press 25x20, 30x15, 35x12, 40x10, 60x5, 40x8, 35x16

A2 Seated DB curl 8sx20,15,12,10, 15sx5, 8sx8, 6sx16

B1 DB front raise 8sx4x12

B2 DB curl 10sx4x10

C1 Lateral raise 10sx4x12

C2 Hammer curl 10sx4x12

28 Apr 15: Legs & Tris 2.2

0800 Holiday Inn Cambridge

A1 Leg press 45x20, 65x15, 85x12, 105x10, 145x5, 125x8, 105x16

A2 V-bar extn 13.75x20, 16.25x15, 18.75x12, 21.25x10, 28.75x5, 21.25x8, 16.25x16

B1 Leg curl 45x10, 55x3x10

B2 One arm lying DB extn 10x4x10

C1 Goblet squat 26x4x10

C2 Two arm one DB extn 24x4x15

27 Apr 15: Chest & Back 2.1

0900 ABW 

A1 Machine press 50x20, 57.5x15, 62.5x12, 67.5x10, 97.5x5, 72.5x8, 57. 5x16

A2 Wide pulldown 50x20, 55x15, 60x12,10, 85x5, 60x8, 50x16

B1 Inc DB press (flex) 25sx4x12

B2 DB row (neutral) 30x4x10

C1 Cable flye 12.5sx4x10

C2 Low row D handle 45x4x10

All rounds 50s rest.

1900: 45mins elliptical 

25 Apr 15: Delts & Bis 1.6

2 miles bike

0915 Platinum 

A1 EZ Upright row 10x15, 15x12, 20x10,10,10

A2 Triple curl 5sx15,12,10,10,10

B1 Seated DB press 20sx12, 22.5sx12, 25sx10,10

B2 Cable curl 25x12,10,10,10

C1 DB rotating lateral 10sx4x12

C2 DB alt curl 10sx4x10

24 Apr 15: Legs & Tris 1.5

4 miles bike

0900 Platinum 

A1 Rev lunge 10sx15,12,10,10,10

A2 Bar extn 30x15, 35x12, 40x10,10,10

B1 Leg extn 130x4x10

B2 Seated oh EZ extn 20x4x10

C1 Front squat 40x4x10

C2 Rope extn 40x4x15

23 Apr 15: Chest & Back 1.4

2 miles bike

1530 Platinum 

A1 DB flye 15sx15,12, 17.5sx10,10,10

A2 2-arm DB row 20sx15,12, 25sx10,10,10

B1 Smith CGBP 40x12, 50x12, 60x10,10

B2 Chin x2x10, Hammer MTS pulldown 40sx2x10

C1 Dip machine 75x4xF

C2 Hammer MTS Low row supinated 35sx4x10

22 Apr 15: Delts & Bis 1.3

7 miles bike

0900 ABW

A1 Seated Smith oh press 40x20,15,12,10, 60x5, 40x8, 30x16

A2 Seated DB curl 7.5sx20,15,12,10, 15sx5, 7.5sx8, 5sx16

B1 Plate front raise 15x4x12

B2 BB curl 20x4x10

C1 Lateral raise 10sx4x12

C2 Hammer curl 10sx4x12

21 Apr 15: Legs & Tris 1.1

7 miles bike

0950 ABW

A1 Back squat 50x20, 60x15, 70x12, 80x10, 110x5, 100x8, 60x16

A2 V-bar extn 12.5x20, 15x15, 20x12, 25x10, 30x5, 25x8, 15x16

B1 Standing 1-leg cable curl 7.5x15, 10x3x10

B2 One arm lying DB extn 10x4x10

C1 Goblet squat 25x4x10

C2 Two arm one DB extn 22.5x4x15

20 Apr 15: Chest & Back 1.1

Another crack at Joe Manganiello's Evolution program. Perhaps this time I will survive it...

7 miles bike

0900 ABW 

A1 Machine press 50x20, 55x15, 60x12, 65x10, 95x5, 70x8, 55x16

A2 Wide pulldown 40x20, 45x15, 50x12, 55x10, 85x5, 60x8, 45x16

B1 Inc DB press (flex) 25sx4x12

B2 DB row (neutral) 30x4x10

C1 Cable flye 12.5sx4x10

C2 Low row D handle 45x4x10

17 Apr 15: Shoulders 3.1

3 miles bike

0920 Platinum 

A Hammer O/H press 70x6, 80x6, 90x6,6

B1 Arnold press 15sx10, 17.5sx8, 20sx6,6, 17.5sx8

B2 EZ upright row 20x5x10

C1 Lateral raise 12.5sx3x10

C2 Bent lateral 15sx3x10

16 Apr 15: Chest & Back 3.2

7 miles bike

0930 ABW

A1 Chest press 47.5x30, 67.5x10,10,10,10, 92.5x5

A2 Pull-up 6xF

B1 Inc Smith press 65x5x8

B2 T-bar row 35x5x10

C1 DB flye 15sx5x12

C2 Cable row 40x5x12

D1 Dip BWx4x10

D2 CG Pulldown 50x4x10

E1 DB pullover 20x3x12

E2 Cable cross 12.5sx3x12

15 Apr 15: Legs 3.1

7 miles bike

0930 ABW

A1 Leg extn 40x10x10

A2 Band leg curl x10x10

B1 Front squat 40x8x12 (knees not feeling great)

B2 Smith calf raise 80x10x10 

1500: 1hr basketball

14 Apr 15: Arms 3.1

7 miles bike

0840 ABW

A1 BB curl 20x5x12

A2 Rope pushdown 15x5x15 

B1 Swiss hammer 15x5x12

B2 Bent over bar pushdown 12.5-17.5x5x20

C1 Inc alt DB curl 10sx3x10

C2 O/h rope extn 15x3x15

D1 Conc curl 7.5x5x12

D2 Cable kickback pronated 5sx5x12

13 Apr 15: Chest & Back 3.1

3 miles bike

1000 Platinum 

A1 LF press 40x30, 60x10,10,10,10, 80x5

A2 Pull-up 6xF

B1 Smith inc press 60x5x8

B2 Exigo row (pronated, wide) 30x5x10

C1 DB flye 12.5sx5x12

C2 Hammer MTS row 32.5sx5x12

D1 LF dip 81x4x10

D2 Hammer MTS pulldown 32.5sx4x10

E1 DB pullover 20x3x12

E2 Cable crossover 20sx3x12

11 Apr 15: Shoulders 2.1

3 miles bike

0920 Platinum 

A Hammer O/H press 60x6, 70x6, 80x6, 90x6

B1 Arnold press 15sx10, 17.5sx8, 20sx6,6, 15sx8

B2 Cable upright row 40x8-10

C1 Chain lateral raise 2 small chainsx3x10

C2 Bent lateral 15sx3x10

10 Apr 15: Chest & Back 2.2

3 miles bike

0930 Platinum 

A1 LF press 40x30, 60x10,10,10,10, 80x5

A2 Pull-up 6xF

B1 Hammer inc press 35-37.5sx5x8

B2 Exigo row (pronated, wide) 20-30x5x10

C1 Pec deck 35-42x5x12

C2 Hammer MTS row 30sx5x12

D1 LF dip 81x4x10

D2 Hammer MTS pulldown 32.5sx4x10

E1 DB pullover 20x3x12

E2 DB flye vs chains 7.5sx3x12

09 Apr 15: Legs 2.1

7 miles bike

1100 ABW

A1 Leg extn 40x10x10

A2 Band leg curl x10x10

B1 Smith squat 50-80x8x12

B2 Smith calf raise 10x10 

08 Apr 15: Arms 2.1

7 miles bike

1020 ABW

A1 BB curl 15x5x12+6 slow

A2 Reverse pushdown 12.5x5x15 

B1 DB hammer 10sx5x12

B2 Bar pushdown 15x5x20

C1 Inc alt DB curl 10sx3x6+4

C2 O/h role extn 15x3x15

D1 Conc curl 7.5x5x12

D2 Kickback pronated 7.5sx5x12

07 Apr 15: Chest & Back 2.1

3 miles bike

0800 Platinum 

A1 Hammer decline press 15sx30, 25sx10,10,10,10, 35sx5

A2 Pull-up 6xF

B1 Hammer inc press 35sx5x8

B2 T-bar row 30x5x10

C1 DB flye 15sx5x12

C2 Hammer MTS row 30sx5x12

D1 LF dip 75x4x10

D2 Hammer MTS pulldown 30sx4x10

E1 DB pullover 20x3x12

E2 Cable crossover 20sx3x12

05 Apr 15: Shoulders 1.1

1800 Home

A O/H press 37.5x4x6

B1 Arnold press 10sx10, 8, 6, 6, 8

B2 Upright row 27.5x5x8-10

C1 Lateral raise 10sx3x10-12

C2 Bent lateral 10sx3x10-12 (run the rack last set)

03 Apr 15: Legs 1.2

2 miles bike

1145 Platinum 

A1 Leg extn 90x10x10

A2 Leg curl 70x10x10/s

B Hammer MTS squat 6x8x12

C Seated calf 40x10x10 

02 Apr 15: Chest & Back 1.2

1045 ABW

A1 Chest press 45x30, 65x10,10,10,10, 90x5

A2 Pull-up 6xF

B1 Inc Smith press 60x5x8

B2 T-bar row 30x5x10

C1 DB flye 15sx5x12

C2 Cable row 40sx5x12

D1 Dip BWx4x10

D2 Chin BWx2xF / CG Pulldown 50x2x10

E1 DB pullover 20x3x12

E2 Cable cross 12.5sx3x12

01 Apr 15: Arms 1.1

7 miles bike

0920 ABW

A1 BB curl 15x5x12+6 slow

A2 French press 20x5x15 

B1 DB hammer (last set strip) 7.5sx5x12

B2 Bar pushdown 15x5x20+20 partials

C1 Inc alt DB curl 7.5sx3x6+4

C2 O/h role extn 15x3x15

(5 count all sets)

D1 Conc curl 7.5x5x12

D2 Kickback pronated 7.5sx5x12

E Run 0.5km

1500: 1hr basketball 

31 Mar 15: Legs 1.1

7 miles bike

0900 ABW

A1 Leg extn 30-40x10x10

A2 Leg curl (single leg cable) 10x10x10/s

(Last set strip)

B Squat 60-80x8x12

C Calf press (single leg, BW) 10x10 

30 Mar 15: Chest & Back 1.1

3 miles bike

1015 Platinum 

A1 LF chest press 40.9x30, 61.4x10,10,10,10, 81.8x5

A2 Pull-up 6xF

B1 Hammer inc press 35sx5x8

B2 T-bar row (1/4 reps) 20x5x10

C1 DB flye 12.5sx5x12 (last set run the rack)

C2 Hammer MTS row 30sx5x12

D1 LF dip 70x4x10

D2 Hammer MTS pulldown 25sx4x10

E1 DB pullover 20x3x12

E2 Pec deck 35x3x12

26 Mar 15: Arms XII

3 miles bike

0930 Platinum

A1 Seated DB curl (3s neg) 10sx3x8

A2 Rope pushdown 35x3x12

A3 Chin-up 3xF

A4 Dip machine 80x3xF

B1 Hammer curl 10sx3x8

B2 Kickback pronated 10sx3x8

B3 Rev EZ curl 10x3x10

B4 L-extn 10x3x8

24 Mar 15: Back XII

0900 ABW

A Low cable row (stretch & flex) 50x12, 55x10, 60x8

B Wide cable row (elbows up) 45x12,12, 12/8

C DB bent row 30sx3x10

D BB shrug (1s flex) 60x2x20

E Pull-through 25x2x15

23 Mar 15: Chest & Shoulders XII

7 miles bike

0900 ABW

A Inc DB (stretch & flex) 25sx3x8

B Smith decline (touch/explode) 60x3x6 

C Bench press (touch and 3/4) 60x12, 70x12

D Hybrid raise 5sx15,13,11,9,7,5,3 (30s rest x4 sets, 15s rest after)

E Rev cable flye 3.75sx3x10

21 Mar 15: Legs XII

3 miles bike

0900 Platinum

A Leg curl 90x3x8+10 partials

B Smith squat (3s neg) 80x2x8

C Hammer MTS (3/4 reps) 5x2x25

D Leg press (3s neg) 6/5/4x8/8/20

E DB SLDL (flex) 35sx2x10

F1 Calf press 80x4x20

F2 Anterior raise 4x20

20 Mar 15: Arms XI

7 miles bike

0930 ABW

A1 DB curl (3s neg) 10sx3x8

A2 Cable curl 15x3x8

A3 Bar pushdown (leaning) 20x15, 25x12, 30x10, 35x8

B DB preacher 10x3x8 (no rest)

C1 Pronated kickback 10sx3x6

C2 HLL 3x8

C1 EZ rev curl 10x2x25

C2 Dip 3xF

C3 Pulldown vacuum 80x3x8

1400: 1hr basketball

17 Mar 15: Back XI

7 miles bike

0900 ABW

A Pull-up 4xF

B Neutral chin 2xF

C Rack DL 100x10x1 w/10s rest

D Cable row wide 50x8,8,8/8

E1 GM 40x12, 50x9, 60x6

E2 Hyperextension x20

16 Mar 15: Chest & Shoulders XI

7 miles bike

1030 ABW

A Inc DB (stretch & flex) 25sx12, 30sx10,8

B Bench press  (CT) 60x8, 65x8, 70x8, 75x8

C Chest press (touch, pause, no lockout) 50x25, 55x20, 60x15, 70x6,6

D DB side lateral 12.5sx3x8

E Cable rear lateral 1.25sx3x30

F 6 ways 3sx3x10

14 Mar 15: Legs XI

3 miles bike

0930 Platinum

A Leg curl (pause & flex) 70x12, 90x10, 110/70/50x8/8/8 

B1 Leg press (CT and pauses) 20, 15+5, 10+10, 5+15

B2 Leg extn (teardrop) 90x4x8

C1 DB SLDL (3s neg) 30sx4x15

C2 Calf press 3x4x10

C3 Tibialis raise monster mini x4x10

12 Mar 15: Arms X

1315 Shrivenham 

A1 Hammer curl 15x3x8

A2 Rope pushdown 15x15, 20x12, 22.5x8

B1 BB curl (3s neg) 20x4x8

B2 Dip BWx12, 10x9, 20x6

C1 EZ preacher (2s flex) 20x3x6

C2 DB lying extn 25sx3x10

C3 HLL 3x8

D Pulldown vacuum crunch 80x3x8

11 Mar 15: Back X

3 miles bike

1525 Platinum 

A DB deadstop row 35x3x15

B Hammer MTS row (stretch) 40sx2x8, 35sx8

C DB pullover 25x4x15

D DB shrug (3s flex) 40sx4x12

E Hammer pulldown (stretch) 30sx8, 35sx8, 37.5sx8, 40x8

09 Mar 15: Chest & Shoulders X

1315 Shrivenham

A Cable flye (2s flex) 10sx4x10/8 partials

B BB inc (3s neg) 70x6, 75x6,6

C DB twist press 45sx4x10 (10 partials on last set)

D Inc Smith (CT) 50/30x8/8/25 partials

E DB side lateral (1s hold) 15sx6x12

F Cable rear lateral 30/20/15, 8

08 Mar 15: Legs X

1100 Platinum

A Leg curl (paused) 70x10, 90x10, 130/110/70x6/6/6/25 partials

B Squat 60x12, 80x10, 100x8

C Hack squat (paused) 8/6/5x8/8/8

D BB lunge 50x10/10/side (double set)

E Hyperextension 10x2x15+F

F Calf press 80x4x8 w/45s rest

G Seated calf (1s stretch) 30x2x20

15mins bike

06 Mar 15: Arms IX

1240 NMA

A1 Fat EZ curl (1.5 reps) 5x3x15

A2 Fat v-bar pushdown (flex) 7x20, 10x16, 12x12, 14x8

B1 Seated alt DB curl (3s neg) 10sx3x6

B2 Dip 3xF

C1 Hammer curl 10sx3x10

C2 DB extn on floor 12.5sx8, 10sx2x8

C3 Decline board sit-up 3x10

05 Mar 15: Back IX

1130 NMA

A DB CSR (stretch) 20sx3x12

B One-arm BB row (stretch) 10x8,8, 12.5x8, 15x8

C BB row (paused) 50x3x8

D DB pullover 25x3x15

E Pull-up 3xF

F DB shrug (3s flex) 40sx3x10

G Hyperextension 10/BWx3x10/15

02 Mar 15: Chest & Shoulders IX

7 miles bike

0845 ABW

A Inc DB (CT) 25sx10, 30sx10, 35sx10,10

B Smith decline (CT) 30x30, 40x20, 60x8, 70x8

C Inc Smith (CT) 60x3x8

D Flat DB (flex) 25sx2x12

E Cable side lateral 5s/3.75sx4x8/8

F Standing cable rear lateral 2.5sx30, 1.25sx2x30 w/1min rest

G DB press (flex) 20sx2x8

03 Mar 15: Legs IX

3 miles bike

1450 Platinum

A SLDL 80x4x10

B Leg curl 70x3x10, 10/8/25 partials

C Leg press 4x15, 5x12, 6x10/10/10/10 (last drop w/feet together)

D Hammer MTS (paused, CT, high & wide) 8x3x8 

E DB static lunge 30sx3x15

F Calf press (Smith) 80x8x8 w/30s rest

26 Feb 15: Arms VIII

0715 Quy Mill

A1 Standing DB curl (3s neg) 7.5sx4x10

A2 Rope pushdown 11x25, 14.5x20,15, 10

B1 BB curl (3s neg) 20x8, 22.5x8,8,8

B2 French press 15x10, 17.5x10, 20x10,

C1 Hammer curl 12.5sx4x8

C2 Standing rope extn 11x4x10

D1 Captain's chair 3x10

D2 Seated rope crunch 25x3x12

24 Feb 15: Back VIII

7 miles bike

1415 ABW

A Meadows row 20x8, 22.5x8, 25x8, 27.5x8

B Cable row (d handles) (flex & lean) 40x15, 45x12, 50x9, 55x6

C DB pullover 25x3x12

D Reeves DL 60x6, 70x6, 80x6, 90x6

E Round-back pull-through 20x3x25

23 Feb 15: Chest & Shoulders VIII

7 miles bike

0900 ABW

A Cable flye (1s flex) 12.5sx3x10

B Inc DB (CT) 25sx12, 30sx10, 35sx8, 40sx6

C Smith decline (flex on first 5 reps) 40x25, 50x20, 60x10,10

D Dip (3/4 reps) 3xF

E DB side lateral 10sx6x6 w/15s rest

F Bent cable rear lateral  (1s flex) 3.75sx6x6 w/15s rest

22 Feb 15: Legs VIII

5 miles bike

1005 Platinum 

A SLDL (3/4 reps) 60x10, 80x10, 100x10

B Single leg extn 50x4x6/side (non-stop)

C Leg curl 90x4x12

D Hammer MTS (CT, 3 sets then move feet higher) 8x10, 6x10,10, 7x10, 8x10, 9x10

E DB lunge 10sx3x10/side 

F Seated calf 20x3x35

G Calf press (had to use Smith) 5x10

20 Feb 15: Arms VII

7 miles bike

0900 ABW

A1 DB curl (3s neg) 10sx4x8

A2 Bar pushdown (pause & flex) 15x4x12

A3 HLL 3x10

B1 BB curl (2s neg) 20x4x10

B2 Lying DB extn 10sx4x10

B3 Kneeling cable crunch 30x3x12

C1 Hammer curl 10sx4x8

C2 Dip BWx8, 10x8, 15x8, 20x8

1400: 1hr basketball

17 Feb 15: Back VII

7 miles bike

0900 ABW

A Deficit deadlift 100x4x5

B Wide cable row (1s flex) 40x8, 45x8, 50x8, 55x8

C One-arm pulldown 40x3x12

D BB shrug (2s flex) 60x15, 80x12,10, 90x8

E Hyperextension 20x4x10

16 Feb 15: Chest & Shoulders VII

0900 ABW

A Machine press (stretch & explode) 60x4x8 w10RM

B Inc BB (CT) 60x8, 70x8, 80x8

C Decline DB press (stretch & flex) 25sx4x8

D Flat BB (pause-explode) 70x5, 60x5,5

E1 DB rear lateral 15sx4x8

E2 Cable rear lateral 1.25sx4x25

F 6-ways 2.5sx5x10

25mins cardio

15 Feb 15: Legs VII

Change of order due to work gym changes.

3 miles bike 

1000 Platinum 

A Leg curl 70x15,15,15,15

B Leg press 6x4x10 w/60s rest

C Hack squat (paused) 8x3x8

D Squat vs chains 80x3x10

E BB SLDL 70x4x10 w/60s rest

F Seated calf (toes in) 10x30, 15x25, 20x20, 25x15, 30x10, 35x8

G Calf press 80/40x2x15/10

13 Feb 15: Arms VI

0845 ABW

A1 BB curl (3s neg) 20x5x8 w/45s rest

A2 Rope pushdown (flex) 20x6x6

B1 Cable curl (flex)  12.5x3x15

B2 Bench dip 2xF

C1 Hammer curl 10sx4x12

C2 Lying EZ extn 4x10

C3 HLL 3x10

D Rope crunch 25x3x15

1400: 1hr basketball

11 Feb 15: Legs VI

5 miles bike

1020 Platinum 

A Leg curl 70x12, 90x12, 110x9, 130x5

B Squat vs 2 chains/side 60x10, 70x10, 80x10

C Leg press 4x4x15 w/60s rest

D Hack squat (high, wide, dorsiflex at top) 5x3x10

E DB SLDL 35sx6x6 w/30s rest

F Calf press 80x10x15 w/10s rest

10 Feb 15: Back VI

0900 Platinum

A Exigo row (close grip) 30x15, 25x12,9, 30x6

B Stretchers 42x3x12

C DB pullover 25x3x12

D DL vs chains 100x5, +2x5, +4x5, 90+4x5,5

E Wide grip pulldown (top of head, stretch) 70x3x8

3 miles bike

08 Feb 15: Chest & Shoulders VI

3 miles bike

1000 Platinum

A Hammer incline (stretch, CT) vs monster-mini 25sx12, 27.5sx12, 30sx10, 25sx12

B BB incline 50x8, 60x8, 70x8,8 (pyramid)

C Flat DB press (stretch, flex) 30sx8,8, 25sx8,8

D Pec minor dip 20x3xF

S Pec stretch 

E1 One-arm DB side lateral 10x4x8

E2 Cable side lateral 5x4x10

F Cable rear delt 5sx30,25,20,15,10, 8

06 Feb 15: Arms V

7 miles bike

0800 Platinum

A1 Barbell curl (3s neg) 20x12,10, 25x8, 20x15

A2 Pushdown (bar) 40x15, 45x12, 50x10, 40x15

B1 EZ preacher (machine) (1s flex, 3s neg) 25x8, 20x8,8,8

B2 Dip machine (CT) 75x4x10

C1 Seated alt DB curl 7.5sx4x8

C2 Inc EZ extn 15x4x10

05 Feb 15: Legs V

1330 Platinum

A Leg curl 70x4x10/10 partials

B Squat (CT) 80x10, 85x10,10

C Leg press (narrow, low) 4x10, 5x10, 6x10,10

D Static BB lunge 50x3x12

E Hyperextension (glute/ham emphasis) 3xF

F Calf press 40x3x35

02 Feb 15: Back V

7 miles bike

1700 Platinum 

A CSR (Hammer MTS) (stretch) 30sx12, 35sx10, 40sx8, 35sx8

B DB row (stretch) 40x10, 35x10,10

C Pullup 3xF

D DB pullover 25x3x10

E1 Reeves DL (EZ) 70x6, 75x6, 80x6,6

E2 Captain's chair 3x10

F1 Hyperextension 3x25

F2 Roman chair sit-up 3x10

01 Feb 15: Chest & Shoulders V

3 miles bike

1130 Platinum

A Flat DB press (stretch, CT) 30sx12, 35sx10,8, 6

B Bench press 60x10, 70x10,10,10

C Machine flye (flex 1s) 49x4x8

D Pec minor dip 2 chainz x3xF

E Partial side lateral 17.5sx4x35

F DB rear delt (exaggerate ROM) 7.5sx3x15

G 6 ways 5sx10,8,7

H Calf press 40x3x35

30 Jan 15: Shoulders & Arms IV

1200 Shrivenham 

A Bent over DB side lateral 25sx3x10 full-range/15 swing

B Standing one-arm side lateral (lean, 6" above parallel) 20x3x12

C DB press (flex) 50sx3x6

D1 EZ curl 15x4x12 w/15s rest

D2 Pushdown 15x4x12 w/15s rest

E1 EZ preacher (flex) 10x3x10

E2 Dip 3x10 w/20s rest

F1 DB hammer 25s/15sx3x15/10

F2 Lying EZ extn 15x4x15

29 Jan 15: Legs IV

Hamstrings very sore from Tue so had to lighten up on weights today. Weight 82.1.

2 miles bike

0740 Platinum

A Leg curl (rest-drive) 70x3x15

B Smith lunge 40x3x15/s

C Squat (wide, toes-out, 2s neg) 60x15, 70x15,15

D DB SLDL (flex) 30sx3x12

E1 Hyperextension 3xF

E2 Leg press 3x2x15, 4x15

27 Jan 15: Back IV

2 miles bike

1300 Shrivenham 

A Meadows row 20x3x8

B DB pullover 55x3x10

C1 Wide grip pulldown (stretch & squeeze) 60x3x8

C2 CSR (stretch, 1s flex) 60x3x8

D BB shrug (1s flex) 60x15, 70x12, 80x10

E GM 50x3x12

26 Jan 15: Chest IV

Had to divide in two sessions (shoulders now Wed) for time constraints. Weight today 83.6.

0810 Shrivenham 

A Cable flye (2s flex) 10sx3x10

B Smith Incline (2s flex) 50x12, 60x10, 65x8

C Incline DB (CT) 70sx5, 60sx3x8

D Flat DB press (stretch, no lockout) 50sx4x8 

21 Jan 15: Arms III

1830 Menzies Cambridge 

A1 EZ curl (2s neg, flex) 15x12,10, 20x8,6

A2 Pushdown 3x20, 4x18, 4x16, 5x14,12, 6x10

B1 EZ Preacher curl (2s neg, flex) 10x3x10

B2 Bench dip 3xF

C1 DB hammer curl (slow neg) 17.5s/10sx3x6/6

C2 EZ extn 15x3x12

D1 Captain's chair 4x10

D2 Swiss ball crunch 4x10

20 Jan 15: Legs III

3 miles bike

1030 Platinum

A1 Leg curl (pause every rep) 70x12, 90x10, 110x8

A2 Leg extn (1s flex, dorsiflex) 90x12, 110x10, 130x8

B1 Walking lunge 10sx6x15/side

B2 Leg press 3x10, 4x10,10,10,10,10

C Calf press 80x8x12 w/45s rest

19 Jan 15: Back III

7 miles bike

0730 Platinum

A Exigo row 30x15, 40x12, 50x10,8 (last two sets rest-drive)

B Pulldown (stretch) 84x8, 77x3x8

C Smith shrug 40x15, 80x12, 90x10, 100x8

D Hang 10xF

E Hyperextension 15x3x15/F

17 Jan 15: Chest & Shoulders III

3 miles bike

1100 Platinum

A Cable crossover (1s flex) 20sx3x8

B Inc BB press (CT) 60x10, 70x8, 75x6, 60x

C BB bench w/wide grip (CT) 60x3x15

D Dip (stretch, no lockout) 4xF

E Seated DB side lateral swing 7.5sx50, 10sx50

F Rear DB raise hang & swing 15sx4x25

G LF shoulder press to top of head (no lockout) 50.5x4x6

15 Jan 15: Arms II

1300 Shrivenham 

A EZ curl (2s neg) 15x12, 20x10,8 w/45s rest

B Preacher curl (flex) 10x3x10 w/45s rest

C EZ rev curl 10x20, 5x3x20 w/45s rest

D1 Rope pushdown 15x4x15

D2 Smith CGBP (3s neg, 4" above chest) 50x4x6

E1 Bench dip w/sit back 3x20

E2 Lying DB extn 20lbsx3x8

14 Jan 15: Legs II

1225 Shrivenham 

A Leg curl 5x20, 7x15, 8x12, 9x9, 5x20+20 partials

B Half rep RDL (flex) 100x3x8

C Leg extn 10x20+5 forced +10 pulses

D Squat (3s neg) 60x6, 80x6, 100x6

E Leg press (feet close + low) 100x25, rest 30s, 10, rest 60s, 10

F Standing calf 100x5x10 w/30s rest