16 Jun 16: 1.3 UV

1100 ABW (18 sets)

A1 Neutral Swiss press 10x3x20

A2 Neutral chin 3x10

B1 Cable side raise 2.5x3x15/s

B2 Single arm side lean pulldown 15x3x10/s

C1 Seated cable curl 10x2x10

C2 Rev hyper 2x10

C3 Kneeling cable crunch 20x2x15

D 20mins elliptical 

14 Jun 16: 1.2 L

2 miles bike

1115 Platinum

A Leg curl 30x15, 50x15, 70x15

B Leg extn 30x15, 50x15, 70x15

C Leg press 80x20, 90x20, 100x20

D Elliptical 2x15mins

12 Jun 16: 1.1 UH

1400 Platinum (16 sets)

A1 Cable flye 10sx3x15

A2 Reverse cable flye 5sx3x20

B1 Chest press 61.4x3x15

B2 Neutral Exigo row 20x3x10

C1 Facepull 15x2x12

C2 Rope pushdown 25x2x15

*Training with ruined joints

13 May 16: 10.3 UV

1100 Platinum (24 sets)

A1 Neutral machine press 22.7x20, 27.3x15, 31.8x12, 36.4x10

A2 Neutral chin 12,10,10,10

B1 Plate side raise 5sx20,16,15,

B2 Wide neutral pulldown 49x15, 56x12, 63x10, 70x8

C1 LF curl 25x12,11,10, 20x11

C2 One arm pushdown 7x20,25,22,20

D 15mins recumbent bike

09 May 16: 10.2 L

7 miles bike

0930 ABW ( sets)

A Clean pull from hang 90x6x3

B Power snatch from hang 50x6x3

C Snatch grip DL 100x3x3 *tweaked back

*60s rest between sets

D Medball slam 12x10s/50s

08 May 16: 10.1 UH

1015 Anytime, Gosport

A1 Pec flye machine 45x4x14

A2 Reverse pec flye 30x3x20, 22.5x60

B1 Life fitness press 35x15, 42.5x12, 50x10, 57.5x8

B2 Hammer row, elbows high 25sx20, 30sx15, 40sx12, 45sx10

C1 Facepull w/rotation 7.5x4x12

C2 Pushdown vs band 7.5x4x12

05 May 16: 9.3 UV

3 miles bike

1400 Platinum (18 sets)

A1 Pull-up 12,9,

A2 Log press 40x12, 45x9, 50x

B1 Hammer MTS pulldown 45x10,10,10+4+3

B2 Chain side raise 2 small chains x12,10,10+4+4

C1 Bicep plaster DB curl 10sx10,8,21s

C2 Ab wheel 3x10

D Prowler 120x8 trips w/45s rest

03 May 16: 9.2 L

7 miles bike

0930 ABW ( sets)

A Clean pull from hang 80x4x3

B DB snatch from hang 30x4x3

C Back squat (narrow, high bar) 80x4x3

*60s rest between sets

D Alt battle rope / 24kg KB swing 10x10s/50s

01 May 16: 9.1 UH

1400 Platinum (18 sets)

A1 Cable standing flye 15sx3x15

A2 Reverse cable flye 10sx3x10

B1 Hammer MTS incline 25sx20, 30sx15, 40/30/20xF/F/F

B2 Hammer MTS row 40sx10,10,10

C1 Cubans incline 5sx3x12

C2 V-bar pushdown 40x2x20, 50/40/30xF/F/F

D Farmer walk +50sx10 trips w/30s (ish) rest 

28 Apr 16: 8.3 UV

7 miles bike

0930 ABW (30 sets)

A1 Neutral chin x10,10,8,8,6

A2 Swiss bar press +30x10,10,8,7,6

B1 One arm pulldown 25x5x10/s

B2 Band side raise 5x15

C1 Cable curl 10x20,15,12,12,12

C2 ICM 5x3

D Medball slam 10s/50sx10

26 Apr 16: 8.2 L

7 miles bike

0900 ABW (24 sets)

A Clean pull from hang 80x8x3

B DB snatch from hang 27.5x8x3

C Back squat (narrow, high bar) 80x8x3

*60s rest between sets

D BB complex 40x4x5 w/60s

24 Apr 16: 8.1 UH

1500 Platinum (30 sets)

A1 DB twist press 20sx5x12

A2 DB bent lateral 10sx5x12

B1 LF press 61.4x15, 68.2x12, 75x10, 81.8x8, 88.6x

B2 Smith row 30x5x10

C1 Facepull 25x5x12

C2 Rope pushdown 25x5x20

D Battle rope 10s/50sx8

14 Apr 16: 7.3 UV

3 miles bike

0930 Platinum (24 sets)

A1 Chinup 10,8,8,8

A2 Log clean and press 40x8,8,8,8

B1 45 rope pulldown 50x4x20

B2 Cable side raise 5x4x15

C1 LF curl 25x4x12

C2 Ab wheel 4x8

D Sled drag forward/back 100x12 trips w/30s

12 Apr 16: 7.2 L

0900 ABW (18 sets)

A Clean pull from hang 80x6x3

B DB snatch from hang 20x2x3, 25x2x3, 27.5x2x3

C Back squat (narrow, high bar) 80x4x3, 90x2x3

*60s rest between sets

D Battle rope 10s/50sx12

E Twist elliptical 10mins @10

10 Apr 16: 7.1 UH

3 miles bike

1130 Platinum (1sets)

A1 Cable bent flye 15sx25, 20sx20,20,20

A2 Cable high rev flye 5sx25, 10sx12,12,12

B1 Hammer dec press 25sx4x12

B2 DB row 35x4x12/s

C1 Band facepull mini x4x15

C2 Dip machine 75x4x15

D Prowler 100x10 trips w/45s rest

07 Apr 16: 6.3 UV

1000 Platinum (18 sets)

A1 Neutral chin 12,10,8

A2 Neutral machine press 22.7x15,15,15

B1 Hammer MTS pulldown rev 40sx3x8

B2 Chain side raise (2 small chains) 12,12,12

C1 EZ chain curl 2 small chains/side 3x10

C2 Ice cream maker 3x4

D Battle rope 10s/50sx10

06 Apr 16: 6.2 L

1100 Platinum (12 sets)

A High pull from hang 70x4x3

B Muscle snatch from hang 45x4x3

C DL 80x3, 110x3, 130x3, 140x3

D 30mins elliptical @17

03 Apr 16: 6.1 UH

3 miles bike

1130 Platinum (16 sets)

A1 Pec deck 42x3x15

A1 Sled reverse flye 20x3x15

B1 Hammer inc press 25sx16, 30sx14, 35sx11+3 -nves 

B2 Exigo row narrow 20x15, 25x12, 30x10

C1 Facepull w/rotation 15x2x15

C2 Rope pushdown w/flex 25x2x20

D Farmer walk 40sx6xdouble trips w/60s rest

31 Mar 16: 5.3 UV

7 miles bike

1515 ABW 26 sets

A1 Pull-up 5 sets

A2 Single arm DB press 15x5x10/s

B1 Neutral strap pulldown 50x12, 45x12, 40x12, 35x15, 30x20

B2 Cable side raise 2.5x5x20/s

C1 Rope curl 10x3x20

C2 Ab wheel 3x10

*All rounds 60s rest

D 10mins ski elliptical @12

30 Mar 16: 5.2 L

7 miles bike

0910 ABW

A High pull from hang 70x8x3

B Muscle snatch from hang 45x8x3

C DL 125x6x3

D 1 mile run @5.1mph/8.2kph (dropped the incline to aid Achilles)

1500: 1hr basketball (full court)

27 Mar 16: 5.1 UH

1000 Anytime, Gosport

A1 Pec flye 57.5x5x12

A1 Rev pec flye 35x5x15

B1 Bench press worked up to 4

B2 Hammer iso row 30x5x12/side

C1 Pin press 70x2x6

C2 Curl machine

24 Mar 16: 4.3 UV

1430 Platinum 

A1 Neutral chin 5x8

A2 Seated log press 5x8

B1 Hammer MTS pulldown 40sx10,10,10,9,8

B2 Band side raise 5x10

C1 KB curl 12x3x8/side

C2 Ice cream maker 3x3

D 15mins elliptical

*No HIIT as left knee tweaked 

21 Mar 16: 4.2 L

7 miles bike

1000 ABW

A High pull from hang 70x6x3

B Muscle snatch from hang 45x6x3

C DL 120x6x3

D 1 mile run @2%,5mph/8kph

20 Mar 16: 4.1 UH

2 miles bike

1100 Platinum 

A1 Low-high cable flye15sx12,12,12,12

A2 Low-high cable rev flye 10sx10, 5sx12,10,10

B1 Hammer inc press 25sx17, 30sx14, 35sx12, 40sx6,

B2 Hammer MTS row 35sx5x10

C1 Bar pushdown vs band 30x3x13

C2 Facepull 25x3x12

D Sled pull forward/back 90x12 trips w/30s rest

17 Mar 16: 3.3 UV

2 miles bike

1200 Platinum 

A1 L-sit ring chin x3 sets

A2 Upright row 30x10,10,10

B1 Stretcher 49x3x12

B2 Machine side raise 13.6x3x10/s

C1 LF curl 25x3x8

C2 Ab wheel 3x8

D Prowler 80x10 trips w/30s rest

14 Mar 16: 3.2 L

7 miles bike

1000 ABW

A High pull from hang 70x4x3

B Muscle snatch from hang 45x4x3

C Snatch grip DL 100x6x3

D 1 mile run @2%,4.9mph/7.9kph

13 Mar 16: 3.1 UH

4 miles bike

1120 Platinum 

A1 Inc DB twist press 17.5sx12,12,12

A2 Rear Delt hang & swing 10sx12,12,25

B1 Inc BB press 60x5,6,8

B2 Smith row 40x8,8,8

C1 Prontated kickback 10x2x

C2 Cubans 7.5sx2x10

D Farmer's walk +40sx8 trips of car park

10 Mar 16: 2.3 UV

4 miles bike

1425 Platinum 

A1 Pull-up x5 sets

A2 Log press x10,10,10,8,8

B1 Hammer MTS pulldown 35sx10,10,10,10

B2 Cable side lateral 5x4x12/side

C1 DB curl 12.5sx10,10, 10sx10

C2 Ice cream maker 3x3

08 Mar 16: 2.2 L

0900 ABW

A High pull from hang 60x8x3

B Muscle snatch from hang 40x8x3

C Snatch grip DL 90x6x3

D 1 mile run @2%,4.8mph/7.7kph

05 Mar 16: 2.1 UH

2 miles bike

0925 Platinum 

A1 Cable cross 15sx20, 20sx15,15

A2 Bent cable lateral single arm 10x3x12

B1 Machine press narrow 47.7x20, 61.4x15, 68.2x12, 75x7

B2 Exigo row narrow 40x4x8

C1 Rope pushdown 25x20,15,15

C2 Facepull w/rotation 15x3x12

C1 HLL 3x10

02 Mar 16: 1.3 UV

1000 Platinum 

A1 Neutral chin 4x8

A2 Neutral machine press 36.4x12, 40.9x10, 45.5x8,8

B1 Neutral grip Hammer pulldown 35sx4x8

B2 Band side lateral x4x8

C1 LF preacher 25x3x10

C2 Ab wheel 3x8

D Sled pulls forward/back 80x10 lengths w/30s rest

E 10mins treadmill walk @3.5mph

01 Mar 16: 1.2 L

1000 Platinum

A High pull from hang 60x6x3

B Muscle snatch from hang 40x6x3

C Snatch grip DL 80x6x3

D 1 mile run @2%,4.7mph

28 Feb 16: 1.1 UH

4 miles bike

1015 Platinum 

A1 Cable flye 15sx15, 20sx3x15

A2 Rev cable flye 10sx4x12

B1 Hammer inc press 30sx15, 32.5sx12, 35sx8

B2 Single-arm Smith row 5x10,8,8,8

C1 Bar pushdown vs band 25x4x15

C2 Facepull 20x4x15

C3 HLL 3x10

D Prowler push 90x10 lengths w/60s rest

25 Feb 16: DC 4.3

0800 ABW

A Smith inc 60x20+8+6=34

B Smith press to top 40x10+5+4=19

C Band pull apart x20

D Rope pushdown 15x15+10+6

E Pull-up x9+5+3=17

F Smith rack pull above knee 100x6

G DB curl 10sx15+9+5=29(+7), 5sx20

H EZ rev curl 10x11

*60s stretch bodypart 

23 Feb 16: DC 4.2

2 miles bike

0945 Platinum 

A Calf press 2.5 plates X11 (DC style)

B Leg press vs mini bands 5.5 plates x7, 4.5 plates x12

C Leg extn 70x20

D Leg curl 97.5x9+4+3=16

E Band dorsiflexion x20

*Extreme stretch after each bodypart x60s

F 1 mile treadmill run @2%,4.6mph

21 Feb 16: DC 4.1

1435 Platinum 

A Hammer inc press 40sx7+4+2=13

S1 Pec x60s/s

B Log clean & press 10x6+3+3=12 (+1)

C Seated side lateral 12.5sx19

S2 Delt x60s

D V-bar pushdown vs band 40x13+5+5=23 (+2)

E Hammer MTS pulldown 42.5sx9+5+4=18

F Hammer MTS row 40sx8+4+3=15 (+1)

S3 Lats x60s

G LF preacher 25x13+7+3=23 (+3), 15x20

H Rev LF curl 15x10

S4 Biceps x60s/s

I 20mins inc treadmill walk

18 Feb 16: DC 3.3

4 miles bike

1215 Platinum 

A Bench press 90x10+4+3=17 (+3)

B DB lateral vs 2 small chains/side 7.5sx11+4+3=18 (+3)

C Dip machine 81.8x11+7+4=22

D Hammer MTS pulldown rev grip 40sx10+5+4=19 (+4)

E Exigo row vs miniband 35x10+5+4=19 (+4)

F EZ curl 20x9+4+3=16

G Hammer curl alt cross 15x9/s

*60s stretches

H 20mins elliptical ss 

16 Feb 16: DC 3.2

2 miles bike

1130 Platinum 

A1 Seated calf (DC style) 20x3:30

A2 Band dorsiflexion 2x20 +hold

B Swiss ball bridge/curl 12+5+5=22

C Front squat 80x6, 60x12

D 1 mile run @2%,4.5mph,13:49

14 Feb 16: DC 3.1

2 miles bike

1045 Platinum 

A Smith inc 50x12+5+4=21 (+5)

B Machine press 35x12+6+4=22(+4)

C Band pull apart x20

D Rope pushdown 35x12+6+4=22 (+3)

E Pull-up x8+3+3=14 (+2)

F Smith rack pull above knee vs 2 chains 90x6

G DB curl 10sx12+5+5=22(+6), 5sx20

H EZ rev curl fat grip 10x12 (+2)

*60s stretch bodypart 

11 Feb 16: DC 2.3

4 miles bike

1130 Platinum 

A Hammer inc press 35sx10+4+3=17 (+2)

S1 Pec x60s/s

B Log clean & press 10x5+3+3=11

C Seated side lateral 10 platesx20

S2 Delt x60s

D V-bar pushdown vs band 40x12+5+4=21 (+2)

E Hammer MTS pulldown 40sx10+5+4=19 (+3)

F Hammer MTS row 40sx7+4+3=14 (+3)

S3 Lats x60s

G LF preacher 25x11+6+3=20 (+2), 15x20

H Dante curl 5x11

S4 Biceps x60s/s

09 Feb 16: DC 2.2

3 miles bike

1130 Platinum 

A Hammer MTS squat calf press 10x6 (DC style)

B Hammer MTS squat 8x7, 6x15

C Leg extn 77.5x20

S1 Quad stretch x60s/side

D RDL vs miniband 60x6+4+3=13

S2 Hamstring x60s

E Band dorsiflexion 2x25

07 Feb 16: DC 2.1

2 miles bike

1330 Platinum 

A Bench press 90x8+3+3=14

B DB lateral vs 2 small chains/side 7.5sx8+4+3=15

C Dip machine 75x15+9+4=28

D Exigo row vs miniband 35x7+4+4=15

E Hammer MTS pulldown rev grip 40sx8+4+3=15

F BB curl 20x10+4+3=17

G Rev LF curl 15x9

*60s stretches

04 Feb 16: DC 1.3

2 miles bike

1200 Platinum 

A Smith inc 50x8+5+3=16

B Machine press 35x10+5+3=18

C Band pull apart x20

D Rope pushdown 35x10+5+4=19

E Pull-up x7+3+2=11

F Smith rack pull above knee vs 2 chains 80x6

G DB curl 10sx10+4+3=17, 5sx20

H EZ rev curl fat grip 10x10

*60s stretch bodypart 

02 Feb 16: DC 1.2

0945 Platinum 

A Calf press 2 plates x 12 (DC style)

B Leg press vs mini bands 5 plates x7, 4 plates x12

C Leg extn 70x20

D Leg curl 90x10+5+3=18

E Band dorsiflexion x20

*Extreme stretch after each bodypart x60s

01 Feb 16: HIIT

7 miles bike

1030 ABW

20mins spin bike HIIT, HR 80% work/60% rest

10mins elliptical @70% 

Mobility work

31 Jan 16: DC 1.1

Beginning a phase of DC training.

2 miles bike

1045 Platinum 

A Hammer inc press 35sx8+4+3=15

B Log clean & press 10+4+4=18

C Seated side lateral 7.5sx20

D V-bar pushdown vs band 40x10+5+4=19

E Hammer MTS pulldown 40sx8+4+4=16

F Hammer MTS row 40sx6+3+2=11

G LF preacher 25x10+5+3=18, 15x20

H Dante curl 5x11

Extreme stretch after each bodypart 60s

28 Jan 16: Arms 12

7 miles bike

1000 ABW

A DB curl w/negatives 3x6 

B BB preacher 3x12 

C BB rev curl then partials 3x10+6-10 

halfway up 

D BB curl rest pause 5x10 w/10s rest 

E Rope pressdown (no lock) 4x20 

F Dip 4x15 

G CG bench 4x8 

H Ab wheel 2x10

27 Jan 16: Back 12

A BB 1-arm row 4x8 

B Stretchers 4x10 

C BB DL and shrug 3x6 

D Prone shrug 4x10 

E Hyperextension banded 15/10 

1500: 1hr basketball

25 Jan 16: Legs 12

2 miles bike

1615 Platinum 

A Lying leg curl 4x8 

B Smith squat 4x5 

C Leg extn 2x20 

D Leg press 4x10 

E SLDL 4x8 

F1 Calf press 2x10

F2 Band dorsiflexion 2x15

24 Jan 16: Chest 12

2 miles bike

1130 Platinum 

A DB press 30sx3x10 

B Hammer flat press banded 25sx5x6 

C BB inc press 60x3x8 

D Stretch pushup 3x25 

E DB rear delt raise 10sx4x15 

F BB over and back press 20x3x12 

G DB side raise leaning 7.5x3x12 

22 Jan 16: Arms 11

1000 ABW

A Rope pressdown 4x15 

B Dip 4x15 

C DB pronated kickback 4x6 

D Lying tri extn 2x10 

E Seated overhead rope extn 2x10 

F BB curl rest pause 5x10 (w/10s rest) 

G DB hammer curl 5x10 

H BB preacher 3x10

1400: 1hr basketball 

20 Jan 16: Back 11

2 miles bike

1145 Platinum 

A Smith row 4x8 

B DB 1-arm row 4x8 

C Pulldown w/stretch (top of head) 4x8 

D Exigo shrug 4x10 

E Hyperextension banded 3x25 

18 Jan 16: Legs 11

2 miles bike

1030 Platinum 

A SLDL 15,12,9,6 

B Lying leg curl 4x10 

C1 Leg press 3x10 

C2 Calf press 2x10

C3 Band dorsiflexion 2x15

D BB squat explosive 8x5 

17 Jan 16: Chest 11

1200 Platinum 

A LF press banded 3x8 

B Hammer incline banded 5x6 

C Hammer decline 4x8 

D DB side lateral 15,13,11,9 

E Smith press to top of head 3x5 

F Rear delt cable 3x20 

13 Jan 16: Arms 10

7 miles bike

0900 ABW

A V-bar pressdown 5x20 

B DB pronated kickback 5x6 

C Smith JM press 5x10 

D Cable curl 5x8 

E DB supination curl 5x8 

F EZ rev curl 5x15 

1500: 1hr basketball

12 Jan 16: Back 10

2 miles bike

1020 Platinum 

A Exigo 1-arm row 10x3x8, 10/5x8/8 

B Hammer MTS pulldown 30sx8, 35sx8, 40sx8, 45sx8

C DB deadstop 40x4x8 

D DB pullover 25x3x12 

E Hyperextension banded 3x25 

11 Jan 16: Chest 10

2 miles bike

1715 Platinum 

A Machine press 68.2x12, 75x10, 81.8x8 

B Smith decline rested (20s rest) 60x10x3

C Hammer inc banded bench 3x5, 2x4, 2x3 

D DB front raise 10sx3x12 

E Log press 3x8 

F DB rear delt 7.5sx4x15 

G Band rear delt pull 4x10 

09 Jan 16: Legs 10

2 miles bike

1030 Platinum

A Seated leg curl 15,12,9,6+15-30 partials 

B BB squat 3x8, 1x40, 1x30, 1x20 

C Leg extn 3x10+partials 

D1 SLDL vs mini band 4x10

D2 Seated calf 40x2x10

D3 Band dorsiflexion 2x30

07 Jan 16: Arms 9

7 miles bike

0930 ABW

A1 Rope pressdown 4x15 

A2 CG pushup 4x15-20 

B1 Bench dip 4x10-15 

B2 Decline lying KB extn 4x12 

C1 DB curl 4x8-10 

C2 BB curl 4x6-10 

D1 EZ rev curl 4x10-15 

D2 Cross body hammer curl 4x8-10

06 Jan 16: Back 9

7 miles bike

1000 ABW

A Smith bent row 30x15, 40x12, 50x10, 60x8 

B 1-arm pulldown 30x4x8 

C DB deadstop row 40x4x8 

D DB pullover 25x3x12 

E Hyperextension 3x25 

1500: 1hr basketball

04 Jan 16: Chest 9

0940 ABW

A DB decline bench 20sx15, 27.5sx12, 35sx8 

B Smith inc reverse band bench 60x5, 80x5, 100x5, 100x2x8, 90x2x10 

C DB twist press 22.5sx4x8 

D DB flye 7.5sx20 

E DB side lateral 7.5sx4x15 

F1 Smith press to top of head 20x4x10 

F2 DB front raise 6sx4x10 

G DB side lateral partial 17.5sx3x25 

03 Jan 16: Legs 9

1.5 mile bike

1500 Platinum 

A Lying leg curl 70x15, 77.5x12, 90x10, 90/50x10/10 

B Leg press 160x10, 200x10, 240x10

C Smith squat 1½s 50x4x8 

D1 SLDL 60x4x10  

D2 Seated calf 20x2x25

D3 Band dorsiflexion 2x25

02 Jan 16: Arms 8

2 miles bike

1330 Platinum 

A DB curl 4x8 

B LF preacher 4x10 

C DB hammer 4x15 

D Rope pressdown 4x12 

E Machine dip 4x8 

F French press 4x15 

31 Dec 15: Back 8

2 miles bike

0925 Platinum 

A Pulldown neutral grip 49x8, 56x8, 63x8, 70x8

B Hammer MTS row 30sx4x8 

C Smith bent row 40x4x6 

D Smith rack DL 40x10, 50x10, 60x10,10

*All sets 60s rest

29 Dec 15: Legs 8

3 miles bike

1115 Platinum 

A SLDL 60x6x6 

B1 Leg press rest pause 4x8 

B2 Calf press 2x10

C Goblet squat 20x3x20 

D Leg curl 90x3x10 

E Band dorsiflexion 2x10

28 Dec 15: Chest 8

2 miles bike

1230 Platinum 

A Machine press 61.4x10, 68.2x10, 75x10

B Smith inc vs band 40x5,5, 50x5,5,5

C DB press 27.5sx10, 35sx10,10

D DB flye 15sx2x15 

E DB side lateral 10sx4x8 

F Band rear delt 3x15 

G DB front raise 7.5sx3x12

23 Dec 15: Arms 7

3 miles bike

1030 Platinum 

A DB curl w/negatives 10sx4x8 

B EZ reverse curl w/fat grips 10x4x10 

C EZ curl 20x4x8 

D EZ reverse curl 10x4x10 

E Rope pressdown 35x4x10 

F EZ lying tricep extn 20x4x15 

G CG pushup 4x15 

H Decline lying tricep extn 20x4x15 

21 Dec 15: Back 7

1000 ABW

A Chinup (palms facing, shoulder width) 2x10 

B Pullup neutral grip 2x10 

C Pullup 2x10 

D DB pullover 25x4x10 

E DB 1-arm deadstop row 35x8, 37.5x8, 42.5x8,8

F Smith shrug 40x3x20 

G Hyperextension banded 3x30 

22 Dec 15: Legs 7

2 miles bike

0820 Platinum 

A Lying leg curl 70x10, 80x10, 90/50x10/10 

B BB squat explosive 60x4x3 

C BB squat ascending 80x3, 100x3, 120x3, 130x3

D1 Leg extn 90x5x15 

D2 Single leg press 80x5x15 (each set 

alternate legs every 5 reps) 

E1 SLDL 3/4s 60x3x15 

E2 Seated calf 30x2x15

E3 Band dorsiflexion 2x20

19 Dec 15: Chest 7

2 miles bike

1000 Platinum 

A DB press (stretch/flex) 20x8, 22.5x8, 25x8

B Incline Hammer paused 30sx4x10 

C LF flat press 

banded 47.7x8, 54.5x8, 61.4x8

D Stretch pushup 3x20 

E DB side lateral 7.5sx4x15 

F LF press (limited ROM) 22.7x5x5

18 Dec 15: Arms 6

2 miles bike

0900 Platinum

A1 BB curl 20x25,20,15,10 

A2 Rope pressdown 

20x25,20,15,10 

B DB hammer curl 12.5sx4x8 

C Dip machine 75x4x10 

D Preacher machine 25x4x8 

E Decline lying tricep 

extn 20x4x12 

17 Dec 15: Back 6

7 miles bike

0915 ABW

A BB 1-arm row 15x3x8 

B 1-arm pulldown 25x4x8 

C Stretchers 40x3x10 

D Smith shrug (3s flex) 60x3x10 

E Hyperextension banded 20,20/20 

15 Dec 15: Chest 6

0830 ABW

A Inc DB (stretch/flex) 20sx8, 22.5sx8, 25sx8

B Rev band bench 60x5, 80x5, 90x5, 100x5,5

C Smith inc 40x12, 60x12, 70x12

D DB bench (stretch) 25sx3x8 

E DB rear delt 7.5sx4x15

F Cage press 40x5x5

G Leaning side lateral 7.5x15, 6x15, 5x15

12 Dec 15: Legs 6

1020 Platinum

A SLDL 60x4x10 

B Leg press rest pause 

5x8 (pyramid up)

C BSS 10sx3x12 

D Hammer squat 

1x10/10/10 

E1 Lying leg curl 50x3x15

E2 Seated calf 22.5x2x20

E3 Band dorsiflexion 2x20

*Definite back strain Thurs. Hamstrings neurally tight and weak today.

11 Dec 15: Arms 5

1315 Shrivenham

KBD Arms 5

10 Dec 15: Back 5

1315 Shrivenham

KBD Back 5

08 Dec 15: Legs 5

1315 Shrivenham 

KBD Legs 5

07 Dec 15: Chest 5

Split into two sessions for convenience:

1315 Shrivenham

Chest

1700 South Marston

Delts

04 Dec 15: Arms 4

0830 RC Pentagon

A1 Arm extn 4x10 

A2 Cable o/h extn 4x10 

B1 Bench dip 4x8  

B2 Incline lying extn 4x8 

C1 BB curl 4x10 

C2 Hammer curl 4x10 

D1 Machine curl 4x10 

D2 Reverse curl 4x10

03 Dec 15: Back 4

1715 RC Pentagon

A Meadows row 4x8 

B 1-arm pulldown 4x8 

C Cable straight-arm 

pulldown 4x12 

D Smith shrug 3x12 

E Hyperextension 20,20/20

30 Nov 15: Chest 4

0800 Equinox Washington

A Inc DB press 3x8

B Hammer flat press 6x8

C Inc Smith 5x5

D Stretch push-up 3x20

E Rear delt 3x15

F Machine o/h press neutral 5x5

G DB front raise 3x12

28 Nov 15: KBD Legs 4

1200 Platinum 

A Leg curl 50x25, 57.5x20, 70x15, 77.5x10

B BB squat 60x8, 80x8, 100x8, 110x8

C Walking DB lunge 15sx3x8

D Leg press ascension 2 plates - 7 plates a side, 5 reps per

E SLDL 3/4s 80x3x10

F1 Seated calf raise 20x2x20

F2 Band dorsiflexion 2x20

26 Nov 15: Arms 3

0900 ABW

A1 V bar press down 15x4x15

A2 BB curl 20x4x8

B1 Bench dip sit back 4x8

B2 DB hammer curl w/partials 12.5sx4x8

C1 Decline lying extn 7.5sx4x15

C2 BB rev curl w/partials 15x4x8

D CG push-up 1x20

25 Nov 15: Back 3

0815 ABW

A DB row 25x10, 30x10, 35x10, 25x20

B Pulldown facing away neutral 50x4x8

C DB pullover 25x4x10

D Rack DL 100x3x6

E Hyperextension banded 3x20

1500: 1hr basketball

23 Nov 15: Chest 3

1500 Quy

A DB decline 25sx3x8

B BB incline 65x5x5

C Machine press 14x5x6

D Stretch push-up 2x20

E DB side lateral 10sx4x10

F Rear delt machine 15x3x15

22 Nov 15: KBD Legs 3

2 miles bike

1020 Platinum 

A Leg curl 70x10, 90x10, 110x10/10/20

B BB squat 60x8, 80x8, 100/60x8/8

C SLDL 3/4s 70x4x8

D Leg press 80x30, 100x30, 120x30

E Band dorsiflexion 2x20

19 Nov 15: KBD Arms 2

0830 ABW

A1 Rope press down 15x4x12

A2 DB curl (slow nve) 10sx4x8

B1 Bent over extn 20x4x12

B2 BB curl (bottom half) 25x4x8

C1 1-arm cable extn 5x4x12

C2 Pulldown abs 70x3x10

18 Nov 15: KBD Back 2

7 miles bike

0910 ABW

A 1-arm BB row 10x12, 15x12, 17.5x12,12

B Cable straight arm pulldown 15x10, 20x10, 22.5x10, 25x10

C T-bar row 20x10, 30x10, 40x10, 50x10

D DB shrug 25sx3x20

E Hyperextension 1x50

17 Nov 15: KBD Chest 2

7 miles bike

1430 ABW

A DB inc (stretch & flex) 25s3x8

B BB inc (paused, explosive) 60x5x5

C Machine press 70x4x8

D Stretch push-up 3x20

E DB side lateral 10sx3x12

F Cage press (explosive) 40x5x5

G DB hang & swing 7.5sx3x15

16 Nov 15: KBD Legs 2

2 miles bike

1530 Platinum 

A Lying leg curl 70x8, 90x8, 110x8,8

B Squat 60x6, 80x6, 90x6, 100x6

C Hammer MTS squat 6x15,15, 4x25,25

D Chain lunge 1 chain x3x12

E SLDL 60x3x10

13 Nov 15: KBD Arms 1

0815 Platinum

A1 Rope pushdown 25x15,15,15/10

A2 Cable curl 25x15,15,15/10

B1 Rev grip pushdown 35x12, 40x12,12,12/10

B2 DB hammer curl 12.5sx10,10,10/10

C1 Dec tri EZ extn 20x8,8,8/8

C2 Machine preacher 25x8,8,8/8

11 Nov 15: KBD Back 1

0800 Platinum 

A Meadows row 20x4x10

B 1-arm pulldown 28x4x8

C Pullover 25x4x12

D Smith row 40x4x6 (explosive)

E Hyperextension vs mini band 15, 15/15 

1500: 1hr basketball

10 Nov 15: Chest & Delts 3

0820 ABW

12 chest, 8 delts 

A Chest press (stretch/flex) 60x12, 65x10, 70/40xF/F

B Low inc DB (stretch, no lockout) 25sx8, 27.5sx8, 30sx8, 32.5sx8

C Inc DB flye (stretch, half reps) 17.5sx10,10 17.5s/10sx10/10

D Partial side lateral (30s rest) 17.5sx4x25

E Bent cable lateral 5x4x15

08 Nov 15: Legs 3

2 miles bike

1030 Platinum

16 sets

A1 Leg curl (feet together, paused) 50x15, 70x12, 90/50x8/8

A2 Leg extn (flex) 50x15, 70x12, 90/50x8/8

B1 Front squat 40x15, 50x12, 60x10, 80x8

C1 Seated calf 25x2x15

C2 Cable dorsiflexion 10x2x10

06 Nov 15: Arms 2

4 miles bike

0900 ABW

Arms: 18 sets, Abs: 6 sets

A1 Rope pushdown 10x20, 12.5x15, 15x12, 20x8

A2 Rope curl 7.5x20, 10x20, 12.5x15, 15x15

A3 Meadows crunch 70x3x10

B1 Neutral machine CGBP lockouts 70x3x12

B2 Seated row curl 20x3x8

C1 Single arm rev extn 5x2x12

C2 BB curl 20x2x10

C3 HLL 3x6

05 Nov 15: Back 2

0915 Platinum 

165sets

A Hammer row 20sx12, 25sx12, 30sx10, 35sx8

B Exigo row wide 30x3x12

C Stretcher 35x15, 42x12, 49x10

D DB pullover 25x3x12

E Back raise 2xF

03 Nov 15: Legs 2

0915 Platinum

16 sets

A1 Leg curl 70x15, 90x12, 110x8

A2 Teardrop extn 50x12, 70x10, 90x8

B Leg press (close) 80x20, 120x20, 160x20

C Smith squat (duck) 60/40/20x8/8/8

D1 Seated calf 20x2x20

D2 Band dorsiflexion 2x20

02 Nov 15: Chest & Delts 2

7 miles bike

1000 ABW

12 sets chest, 8 sets delts 

A DB twist press 15sx4x12

B Machine press neutral (stretch/flex) 60x8,8, 60/40xF/F

C Inc Smith (touch/no lock) 40x4x20 (widen grip each set)

D Cable side lateral 3.75sx12/11/10/9 (30s rest)

E Cable rev flye (flex) 2.5sx4x20

30 Oct 15: Arms 1

0800 Hotel

Arms, 9 sets per body part

28 Oct 15: Back 1

1730 Hotel

A Seated row machine 5x12 (pyramid)

B DB row 3x6/s

C Pulldown machine 3x10 (stretch)

D Pullover 2x15

E1 Ab machine 3x12

E2 Low back machine 3x10