24 Aug 14: BoF 2.2

3 miles bike

1445 ABW

Prep/mob

Cardio 1:

Split jack x11 / squat thrust x6 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

11-1 no rest

Cardio 3:

Sprint 30s, walk 30s x4 rounds

Stretch cycle

22 Aug 14: BoF 2.1

7 miles bike

0920 ABW

Prep/mobility (3:30)

Cardio: Jumping jacks x12 / mountain climbers x12 (5 rounds, no rest)

Strength:

1-arm row @ 25kg DB

1-arm press @20kg DB

Split squat @2x25kg DBs

Plank x30s

6 rounds, 25s rest between exercises

Cardio Strength:

Combo 1: 20 (BB) x3x25, 1 min rest

1400: 1hr 2v2 basketball

21 Aug 14: BoF 1.4

7 miles bike

1030 ABW

Prep/mobility

Cardio 1: split jack x20 / squat thrust x10 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-10 reverse ladder (no rest) (3:02)

Cardio 2: Treadmill run 45s on / 15s off x3 (2%, 7ish mph)

Stretching routine

19 Aug 14: BoF 1.3

7 miles bike

1015 ABW

Prep/mobility

Cardio: jumping jack x10 / mountain climber x10 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 30s rest between exercises)

Cardio Strength

Combo #2 5sx2x20 w/60s rest

Stretching cycle

18 Aug 14: BoF 1.2

7 miles bike

0945 ABW

Prep/mob

Cardio 1:

Split jack x10 / squat thrust x5 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

10-1 no rest (3m 42)

Cardio 3:

Sprint 30s, walk 30s x3 rounds (elliptical as treadmills out of order)

Stretch cycle

17 Aug 14: BoF 1.1

Implementing 4 weeks of Chad Waterbury's Body of FIRE routine for fat loss. Combined with cinnamon/benzoate-free diet as per doctor prescription.

3 miles bike

1345 Home

A1 Jumping jacks

A2 Mountain climbers

10 reps, 5 rounds no rest

B1 1-arm row @ 24kg KB

B2 1-arm press @20kg KB

B3 Split squat @2x24kg KBs

B4 Plank x30s

6 rounds, 30s rest between exercises

C DB clean & press 10sx2x20, 1 min rest

S Hip-calf-chest-thoracic 

06 Aug 14: Interim III: Upper Vertical

0915 ABW

A1 Machine press 42x5x10

A2 Pull-up medley 5x8

B1 Side lateral 10sx5x10

B2 D-pulldown 36.25x15,15,10,10,10

C1 Bar pushdown 45x3x12

C2 BB curl 15x3x15

05 Aug 14: Interim II: Lower

1420 ABW

A Leg press 180x10x10 in 10mins

B1 45 raise 10x3x15

B2 Rev crunch 3x12

04 Aug 14: Interim I: Upper Horizontal

7 miles bike

0945 ABW

A1 Chest press 70x5x10

A2 Smith bent row 50x10,10, 40x10,10,10

B1 Cable decline press 13.75sx5x15

B2 Face pull 21.25x5x10

C1 Rev grip pushdown 30x3x12

C2 DB curl 7.5sx3x15

(As little rest as possible between sets, nothing to failure)

20 Jul 14: Wk15 Arms

3 miles bike

1015 Platinum

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 9xF, 9/7xF, 9/7/5xF

A2 Pinwheel curl 12.5sxF, 12.5s/10sxF, 12.5s/10s/7.5sxF

B1 Machine dip 68.2xF, 68.2/54.5xF, 68.2/54.5/40.9xF (+ negatives)

B2 LF curl 20/15xF 20/15/10xF (+ pulses)

16 Jul 14: Wk15 Legs

2 miles bike

0850 Platinum

A1 Leg curl 110/90xF, 110/90/70xF

A2 Leg extn 130/110xF, 130/110/90xF (1s squeeze)

B Hammer MTS V-squat 8x10, 9/7xF, 9/7/5xF (+iso hold + pulses) (CT)

C Standing calf raise 10x 1 set RP to F

15 Jul 14: Cardio

7 miles bike

1020 ABW

45mins recumbent bike

*Had to postpone scheduled lift due to wrist pain from cortisone injection.

18 Jul 14: Wk15 Chest & Shoulders

7 miles bike

0915 ABW

Chest 8-10 / Shoulders 4-6

A DB twist press 22.5sx10,10,10 (+partials and static holds) (1s squeeze)

B Inc machine press 49xF, 49/42xF, 49/42/35xF (+partials and static holds) (CT)

C Decline Smith press 40x 1 set RP, 40/30/20xF (CT)

D Ultra-wide BB press 30/20xF, 30/20xF+negatives 

E Rear delt destroyer 10s/5s/2.5sx60/30/10

14 Jul 14: Wk15 Back

7 miles bike

0815 ABW

8-10 sets

A Meadows row 20x 2 sets of F+partials to F (1s squeeze all reps)

B Chin trio x each set to F, 5 breaths, F

C DB shrug 40sx 1 set RP to F (3s squeeze all reps)

D Deadlift 120x5, 140x3

E 45 back raise x25

10 Jul 14: Wk14 Arms

0915 Shrivenham

Triceps 6-8 sets / Biceps 4-6 sets

A1 Rope pushdown 20/15/10 x 3 sets to F

A2 Rope hammer curl 15/10/7.5x 3 sets to F

B1 Dip 10x 3 sets RP

B2 DB curl 20lbsx 2 sets RP 1s squeeze, 3s negative)

09 Jul 14: Wk14 Legs

0830 Shrivenham

8-10 sets 

A1 Leg curl 10/8/6 xF +15 partials

A2 Leg extn 12/10/8xF +15 partials +5 ngves/leg (1s squeeze all reps)

B Leg press 150/120/100x 3 sets to F (+ iso hold) (3s negative all reps) (CT)

C GHR 1 set RP to F

D Calf press 100xF (slow & controlled)

07 Jul 14: Wk14 Chest & Shoulders

1300 Shrivenham

Chest 8-10 / Shoulders 4-6

A Cable crossover 7.5sx15, 10sx10,10 (last 2 sets +5 squeezes +5 partials)

B Inc BB press 60/50/40xF (3 sets)

C Pec minor dip 30x8,8

D High cable rear delt 4/3.75/2.5xF (2 sets)

E 6 ways 10lbsx2 sets RP to F

06 Jul 14: Wk14 Back

3 miles bike

1500 Platinum

8-10 sets

A Hammer MTS row 35sx10+5 partials, 40sx8+5, 45sx6+5

B Lat stretcher 49x 3 sets RP to F

C Smith shrug 80/40x10/10 (3s squeeze)

D Smith rack pull (below knees) 100x8+4+3=15RP

04 Jul 14: Wk13 Arms

7 miles bike

1135 ABW

Triceps 6-8 sets / Biceps 4-6 sets

A1 Bar pushdown 50x15, 50/40xF, 50/40/30xF (+5 partials)

A2 DB hammer curl 12.5sx15, 12.5/10/7.5sxF (+ 12.5x5 negatives)

B1 Smith CG foam press 3xRP sets to F, 60,50,40

B2 BB curl 21s 20x 2 sets

C V-sit 2x12

03 Jul 14: Wk13 Legs

Weight: no change

7 miles bike

0915 ABW

8-10 sets

A1 Leg curl 35/28xF +21x30 partials (with stretch pause all reps) +60s ham stretch

A2 Leg extn 35/28/21xF +30 partials (1s squeeze)

B1 Smith hack 70/40/20xF (last set duck feet, 1.25 reps)

B2 RDL 80xF - 10 breaths - 80xF - 10 breaths - 60xF

*Legs fatigued from basketball. Feeling my lower back so was careful.