26 Apr 14: Cardio

1600 Home

50mins turbo trainer

28 Apr 14: Wk4 Back

1300 Shriv

16-20 sets

A Smith DY row (w/dead stop & explosion) 70x4x8

B 1-arm CSR 50x12, 60x10, 70x8+4+3=14 (last set RP)

C Chin NG + heavy partial pulldown 3xF + 60x6, 50x8,6

D1 Smith shrug w/3s pause/squeeze 70x3x10

D2 GHR back raise BWx25,20,20

S Lat 2x60s

23 Apr 14: Cardio

0915 ABW

HR stationary bike intervals 6x30s, recover to 115bpm (25mins total)

35mins recumbent bike (steady state)

1500: 1hr basketball (half-court)

25 Apr 14: Wk3 Arms

1040 Platinum

6-8 sets / 8-10 sets

A1 Rope pushdown 8x4x12

A2 Cross body hammer 15sx2x10/s, 12.5sx10/s

B1 Dip machine 75x9,9, (+5x -ves on last set)

B2 LF Preacher 30x10,10 25x10+5 pulses

C1 Bent over rev grip cable extn 10x3x12

C2 EZ curl (WG) 20x2x8 w/3s descent

D V-up 2x10

24 Apr 14: Wk3 Legs

7 miles bike

0905 ABW

11-14 sets

A Leg curls 14x25,20, 21x15,12 28x8, 21x25 partials

B RDL 80x2x12 (stretch emphasis)

C Leg press 200x3x10 (3s descent, CT)

D Rack hack 40x10, 45x10, 40x10 (last set 1.5s)

E Band tibia flex vs mini 3x12

S1 Ham x60s

S2 Quad x60s

22 Apr 14: Wk3 Chest & Shoulders

1000 ABW

Chest 10-12 sets

A Flat DB twist press (w/squeeze at top) 20sx12,10,10

B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x8, 40xF, 20xF (constant tension - to chest, no lockout)

C LF Machine press + stretch push-up superset 49x3x10+10

Shoulders 6-8 sets

D Heavy lateral partials 15sx35,35,35,30

E Rev cable flye (1-arm, high pulley) 5x3x12/s

F Face down rear delt partial 20sx10+6+5=21RP

25mins bike

21 Apr 14: Wk3 Back

1430 Platinum

11-14 sets

A MTS row 1-arm 35x10, 40x8,8

B Dead-stop DB row 45x8+4+3=15/side 

C Stretchers (lat pulldown w/stretch) 56x12,10 49x12

D MD pullovers w/DB 20x2x10

E DB shrug w/3s pause/squeeze 35sx2x10

F Deadlift 130x6, 110x12

S Lat 2x60s

18 Apr 14: Wk2 Arms

1030 Platinum

6-8 / 8-10

A1 Bar pushdown 10x4x12

A2 Hammer curl 15sx3x10

B1 Dip machine 75x3x8 (+5x -ves on last set)

B2 LF Preacher 30x10,10,7

C1 Overhead extn 8x12, 7x12,12

C2 EZ curl (narrow) 20x2x6 (3s descent, contraction at top)

*Gym was very busy so had to train triceps and biceps separately

17 Apr 14: Wk2 Legs

1230 Shriv

11-14 sets

A Leg curls 3x25, 4x20, 6x15, 8x12, 10x8, 7x25 partials

B Front squat 60x3x8 (3s descent, CT)

C GHR x2x8

D Smith hack 40x10,10 40x8/30x6/20x6/5 partials from bottom (last set strip x3)

S1 Ham x60s

S2 Quad x60s

15 Apr 14: Wk2 Chest & Shoulders

7 miles bike

ABW 0830

Chest 10-12 sets

A Seated cable flye 11.25sx4x10

B BB inc press 70x4x8

C LF Machine press (3s -ve) 77x8+4+3=15 +5 partials at top

D Pec minor dip 10x2x10

Shoulders 6-8 sets

D Side lateral drop set 12,10,8,6,4 x8 reps each + -ve hold at end

E Rev cable flye 1.25sx30, 3.75x20, 1.25x20

F Six ways 3sx2x10

14 Apr 14: Wk2 Back

7 miles bike

0850 ABW

11-14 sets

A Smith bent row 20x3x8

B 1-arm BB row 8, 7+4+3=14 (second RP)

C Chin trio + heavy partial pulldown 3x6 + 80x3x10

D Band shrug w/3s pause/squeeze 3x12

E 45 degree back raise 10x15(+10), BWx15

S Lat 2x60s

10 Apr 14: MD Wk1 Arms

7 miles bike

0900 ABW

6-8 sets / 8-10 sets

A1 Rope pushdown 35x4x12

A2 Cross body hammer 12.5sx12/s, 15sx2x10/s

B1 Rev band CGBP 100x8,10,8

B2 EZ bar preacher (CG) 15x10,8,8

C1 Inc EZ extn w/stretch pause 15x3x12

C2 EZ curl (WG) 20x2x8 w/3s descent

09 Apr 14: MD Wk1 Legs

7 miles bike

0805 ABW

11-14 sets

A Leg curls 7x2x20, 14x15, 21x12, 28x8, 21x25 partials

B Leg press 190x3x10 (3s descent, CT)

C RDL 80x2x8 (stretch emphasis)

D Smith hack 40x2x8, 20x10(last set 1.5s)

S1 Ham x60s

S2 Quad x60s

1500: 1hr basketball

08 Apr 14: Cardio

7 miles bike

40mins recumbent bike

07 Apr 14: MD Wk1 Back

0850 ABW

11-14 sets

A Meadows row 20x3x8/side 

B Dead-stop DB row 40x8+3+2/side

C Stretchers (lat pulldown w/stretch) 43.75x3x12

D MD pullovers w/KB 20x2x10

E DB shrug w/3s pause/squeeze 30sx2x10

F Deadlift 120x6, 100x12

S Lat 2x60s

10mins stationary bike

06 Apr 14: MD Wk 1 Chest & Shoulders

1100 Platinum

Chest 10-12 sets

A Flat DB twist press (w/squeeze at top) 20sx3x10

B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x10, 40xF, 20xF (constant tension - to chest, no lockout)

C LF Machine press + stretch push-up superset 40.9x3x10+10

Shoulders 6-8 sets

D Heavy lateral partials 20sx25, 17.5sx30, 15sx35,30

E Rev cable flye 1sx3x30

F Face down rear delt destroyer 12.5s-7.5s-5s x 60-30-10

04 Apr 14: GPP 8.3

7 miles bike

Final GPP session.

0900 ABW

A Plank 2x45s

B1 Medball situp 10x2x15

B2 Faux-GHR 2x15

C FL X5 sets

A1 Bench press 70x2x10

A2 EZ row 50x2x10

B1 DB press 30sx2x12

B2 Rear delt 10sx2x12

C1 Bar pushdown 50x2x12

C2 Arnold conc curl 10x2x12/s

30mins recumbent bike

03 Apr 14: Cardio

7 miles bike

0830 ABW

25mins recumbent bike

02 Apr 14: GPP 8.2

7 miles bike

0845 ABW

A Plank 2x45s

A1 FS 90x6

A2 RDL 120x6

B1 Chin-up 20x5

B2 MP 60x6

C1 Rev lunge 70x6/s

C2 Seated calf (left) 35x8

1500: 1hr basketball

01 Apr 14: Cardio

10km bike