18 Feb 2013: Chest Wk2

7 miles bike

1030 ABW
A1 Inc chest press 28x12.10,10
A2 DB bench 12.5'sx10,8,8
A3 DB flye 8'sx10,10,10
A4 Push-up x6,5,5
A5 Pec deck 30x6, 25x8,8
S1 Flye @8's

Incline treadmill x20mins

15 Feb 2013: Biceps & forearms

1015 Home
A1 BB curl 17x12,10,10
A2 Hammer curl 8'sx10,10,8
B1 Wrist curl 22x10,10,10
B2 Reverse wrist curl 17x8,8,8

3 miles bike

14 Feb 2013: Shoulders & triceps

7 miles bike

1400 ABW
(Giant set)
A1 Shoulder press 14x3x10
A2 Front raise 6'sx8, 4'sx2x8
A3 Side raise 6'sx8, 4'sx2x8
A4 Upright row 12.5x3x8

B1 Cable reverse flye 3.25x6, 1.75x2x15
B2 Bar pushdown 18.75x15,12,10
B3 Single arm rev pushdown 3.25x12,7 1.75x10 /side

13 Feb 2013: Legs

7 miles bike

1030 ABW
A1 RDL 60x3x10
A2 Leg extn 28x3x10
A3 Calf press 40x15, 50x2x15
B1 HLL 3x8
B2 Cable crunch 23.75x15, 41.25x8, 33.75x10
C1 45 degree curl-up 10x10,8,8

12 Feb 2013: Back

7 miles bike

1030 ABW
(Giant set)
A1 Chin trio x8,7,5
A2 Cable row 48.75x8,6 43.75x7
A3 Harris row 21.25x15,12,10
A4 Facepull 11.25x3x12

B BB shrug 60x3x10

11 Feb 2013: Chest

Owing to continuing joint soreness post-flu, training for the next 4wks will be very light, joint-friendly bodybuilding style training.

7 miles bike

1030 ABW
(Giant set)
A1 Chest press 35x10, 28x10,8
A2 Inc DB press 12.5'sx10,8,6
A3 Inc DB flye 7.5'sx10,10,10
A4 Pec deck flye 30x10,8,8
A5 Push-up x5,5,4

B1 Hanging knee raise 10x10
B2 Bosu crunch 10x10
B3 45 degree curl-up 10x10

15min incline treadmill walk

08 Feb 2013: Upper pull

7 miles bike

1030 ABW
A Chin trio x8,6,5
B Cable row 48.75x8, 36.75x8, 34.75x8
C Harris row 21.25x3x15
D Facepull 11.25x2x15
E BB shrug 60x3x10
F DB curl 7.5'sx3x10

07 Feb 2012: Upper push

Still suffering from swollen joints but been 3 weeks since last training - all slow tempo, very light weights to avoid joint stress. This may continue for several weeks if I end up prescribed corticosteroids.

7 miles bike

1030 ABW
A Chest press 35x3x10
B Inc flye 10'sx3x10
C Shoulder press 21x10, 14x10,8
D Side lateral 5'sx3x10
E Bar pushdown 25x15, 30x2x15

11 Jan 2012: Rest

12km bike

Sore and coming down with an inconvenient cold so skipping weight training today.

10 Jan 2013: MMA

12km bike

0800 ABW: 1hr BJJ (technical work only)

09 Jan 2013: Gymnastics

12km bike

1900: 1hr gymnastics

08 Jan 2013: Upper

12km bike

1015 ABW
A1 HS / A2 BL x6 sets
B1 FG ring chin 3x4
B2 OAPU 3x5/side
C1 Ring flye 2x8
C2 Ring row 2x10
C3 Cubans 12.5'sx2x3
S1 SS S2 BS S3 PS S4 OH Delt S5 Bully

07 Jan 2013: Lower Wk4

12km bike

1015 ABW
A1 HS / A2 IC @12 x6 sets
B1 KB squat 24+28x2x7
B2 SLRDL 70x2x4/side
C1 KB swing 40x10,12
C2 Alt DB iso curl 9'sx20
S1 FS S2 BS S3 PS S4 Shoulder extn

05-06 Jan 2013: Mobility

05: ~30mins MWOD
06: ~30mins MWOD + 3 miles bike + 20mins yoga

MWOD focus on thoracic ROM/soft tissue and calves/heel cords.

04 Jan 2013: MMA

7 miles bike

0800: 1hr BJJ

03 Jan 2013: Lower

7 miles bike

1030 ABW
A1 HS / A2 IC @13 x6 sets
B1 KB squat 24+28x2x6
B2 SLRDL 70x2x5/side
C1 KB swing 40x2x10
C2 Alt DB iso curl 8'sx20

02 Jan 2013: Upper

7 miles bike

1015 ABW
A1 Planche / A2 BL x6 sets
B1 FG ring chin L-sit 3x3
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x8
D Alt iso DB curl 7.5sx20
S1 FS S2 BS S3 PS

21-23 Dec 2012

21
7 miles bike
1hr BJJ

22
12 miles bike

23
6 miles bike

20 Dec 2012: Wk2.2 FB

7 miles bike
A1 HS / A2 IC @13 x6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x7
C1 Chins x9,8,7
C2 Floor press 65x10,10,8
C3 Cubans 10'sx2x8
S1 SS S2 BS S3 PS

18 Dec 2012: Wk2.2 Upper

7 miles bike

A1 FG ring chin 2x5
A2 OAPU 2x5/side
B1 Ring flye 2x8
B2 Ring row 2x8
B3 Cubans 10'sx2x7
C1 HS / C2 BL x6 sets