28 Sep 2012: DC Wk3 A2

7 miles bike

7 miles bike

1000 ABW
A Decline smith press 40x12+6+5=23RP(+5)
S1 Pec flye @10's
B Galileo o/h press 10x7+4+3=14RP(+2)
S2 Delt
C Bar pushdown 50x14+5+5=24RP(+6)
D Neutral chin 7.5x6+3+2=11RP(+2.5kg)
S3 Lat hang @32
E DB row 40x8+5+3=16RP(L)(+5) x8+5+3=16RP(R)(+5)
F Harris row 31.25x17
S4 Lat
G Cuban rotation 10'sx3x8
S5 Front split PNF
S6 Box split PNF

26 Sep 2012: DC Wk3 B1

7 miles bike

0930 ABW
A EZ curl 20x9+5+5=19RP (+5)
B Alt DB hammer curl 15'sx9
C Spider curl 5'sx20 (+3)
S1 Bicep barbell
C Hammer calf press 110x15
S2 Calf press @110
D Polaris leg curl 50x9+4+4=17RP (+10kg)
S3 Hamstring
E Hammer leg press 300x8, 240x15
S4 Quad
F HLL 2x6+3+2=11RP (+1)
G Cuban rotation 9'sx3x8
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

25 Sep 2012: DC Wk3 A1

3 miles bike

1500 Home
A KB floor press 24'sx8+4+4=16RP
S1 Doorway pec
B Muscle clean & press 57x4+2+2=8RP
S2 Delt
C Band pressdown Minix11+6+6=23RP
D Pullup BWx9+3+2=14RP
E BB row 62x6+3+2=11RP
S3 Lat

21 Sep 2012: DC Wk2 B3

7 miles bike

0930 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 5'sx16
S1 Bicep
D Calf press 100x15
S2 Calf @100
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 9'sx3x8
S5 Front split PNF
S6 Box split PNF

1600: 1hr bball

18 Sep 2012: DC Wk2 A3

7 miles bike

0730 Home
A Floor press 67x6+4+3=14RP
S1 Doorway pec
B Military press 49.5x7+4+2=13RP
S2 Shoulder
C DB extn w/miniband 7's11+4+3=18RP

1845 Home
A Chinup BWx8+4+3=15RP
B Rev grip BB row 49.5x8+4+3=15RP
S1 Lat

17 Sep 2012: DC Wk2 B2

7 miles bike

1010 ABW
A EZ preacher curl 20x6+3+3=12RP
B Dante curl 3.75x10/side
C Spider curl 7.5'sx10
S1 Bicep
D Calf press 90x15
S2 Calf @90
E 45 degree raise 25x8+5+4=17RP
S3 Hamstring
F 1/4 squat 100x6, 80x12
S4 Quad
G Cuban rotation 8'sx3x8
S5 Front split PNF
S6 Box split PNF

14 Sep 2012: DC Wk1 A2

7 miles bike

0900 ABW
A Decline smith press 40x8+5+5=18RP
S1 Pec flye @10's
B Galileo o/h press 10x6+3+3=12RP
S2 Delt
C Bar pushdown 50x8+5+5=18RP
S3 Band tricep
D Neutral chin 5x7+3+3=13RP
S4 Lat hang @24
E DB row 40x7+2+2=11RP(L) x7+2+2=11RP(R)
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF

13 Sep 2012: Active rest

3 miles bike

Lots of mobility work - HRV is not good!

12 Sep 2012: DC Wk1 B1 & Bball

7 miles bike

0930 ABW
A EZ curl 20x6+4+4=14RP
B Alt DB hammer curl 20'sx8, d/s 10'sx5
S1 Bicep barbell
C Hammer calf press 90x15
S2 Calf press @80
D Polaris leg curl 40x11+8+7=26RP
S3 Hamstring
E Hammer leg press 270x7, 210x12
S4 Quad
F HLL 2x5+3+2=10RP
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

11 Sep 2012: DC Wk1 A1

7 miles bike

0930 ABW
A DB inc bench 30'sx8+4+2=14RP
S1 Flye @7.5's
B Muscle clean & press 50x5+3+2=10RP
S2 Delt barbell
C CGBP 50x10+5+5=20RP
S3 French press @15
D Pullup 5x6+3+2=11RP
S4 Hanging lat @20
E BB row 60x7
F Harris row 48.75x10, d/s 31.25x10
S5 Lat barbell
S6 Front split PNF
S7 Box split PNF

1500: 20mins interval treadmill walk

06-07 Sep 2012: Basketball tournament

Plus 7 miles bike each day.

05 Sep 2012: Basketball

7 miles bike

0900 ABW
11mins x-trainer @L11
2k row

1500: 60mins bball (shooting practice)

04 Sep 2012: Static

7 miles bike

1000 ABW
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL-to-BL 6x10s (double sets)
B2 QDR 3x10s/side
C Iron cross 16x3x10s
D Cuban rotation 7'sx3x8
S1 Side split PNF
S2 Box split PNF

03 Sep 2012: Strength

7 miles bike

0950 ABW
A1 Muscle clean & press 50x3x5
A2 Archer chin 3x3/side
B KB row 40x6,5,5/side
C CGBP 75x3x6
D Single set to failure:
i Harris row 50x20
ii Galileo press 7x12-15
iii Pec flye 50x12
iv DB curl 10'sx12
v Bar pushdown 40x18
vi Alt up-curl 7'sx8/side
S1 Front split PNF
S2 Box split PNF
E DB Cuban rotation 10'sx2x5

01-02 Sep 2012: Activity

01:
0900: 2.6 mile run, incorporating VO2 max test. Result = 58.85

02:
6m bike + 3m bike
10 squats, 10 pushups on the minute for 10mins

31 Aug 2012: Combo

HRV down/HR up today, light training recommended.

7 miles bike

0915 ABW
A1 Handstand
A2 ICM 3x5
A3 Rev ICM 3x3
B1 HeSPU 6,5,5
B2 Ring FG chin 4,3,3
C1 Ring FL row 3x5
C2a 45 back raise 10x10
C2b Leg extn 50x15
C2c Leg curl 40x15
C3 Inv DB cross 5'sx3x12
S1 Side split PNF
S2 Box split PNF

30 Aug 2012: Sport

All training performed fasted. First day of HRV measurement (79).

7 miles bike

1350 ABW
Boxing - solo this week
Heavy bag - 3min on/1min off x5 rounds.
Finisher - 1000m row (3'51.5)

29 Aug 2012: Basketball

0900 ABW
10mins x-trainer @L10
2000m row @8'55

1500: 60mins basketball

28 Aug 2012: Strength

7 miles bike

0845 ABW
A1 Chin trio 6.25x3x5
A2 Press 55x6,5,5
B1 KB row 40x3x5/side
B2 CGBP 70x8,8,6
C1 EZ curl 20x10
C2 Pushdown 40x15
D1 500m row @1'53
S1 Split PNF

22-23 Aug 2012

22nd - 7 miles bike. Back was bad today.

23rd - 7 miles bike

0800: 75mins boxing - finisher 500m row (1:46)

Back slightly better but not great. Next 4 days light activity only.