31 Jul 16: Legs 2

2 miles bike

1200 Platinum 

KBD Legs 2

29 Jul 16: Arms 1

3 miles bike

1200 Platinum 

KBD Arms 1

28 Jul 16: Back 1

7 miles bike

1000 ABW

KBD Back 1

+ ab wheel w/bandx6, 0x10

25 Jul 16: Chest/delts 1

3 miles bike

1015 Platinum 

KBD chest/delts 1

24 Jul 16: KBD Legs 1

2 miles bike

1000 Platinum

KBD Legs 1

21 Jul 16: 5.3 UV

3 miles bike

1340 Platinum 

A1 Hammer MTS pulldown (stretch & flex) 30sx10, 35sx8, 40sx6

A2 Log press x10,10,8

B1 One arm Harris row (s&f) 25x3x12

B2 Cable leaning side raise 5x3x12

C1 Unbraced conc curl 10x2x10

C2 HLL to side 2x10

C3 Jefferson curl 24x2x3

18 Jul 16: 5.2 L

2 miles bike

1020 Platinum (12 sets)

A1 Leg extn 30x20, 50x15, 70x10

A2 Leg curl 50x20, 70x15, 90x8

B1 Leg press 80x25, 120x20, 160x20

B2 Seated calf 20x15,15,15

C 20mins elliptical

17 Jul 16: 5.1 UH

2 miles bike

1000 Platinum (16 sets)

A1 Cable cross 15sx15,15,15

A2 Double pulley row 25sx12,12,12

B1 Hammer dec press 25sx3x10

B2 Bent cable one arm lateral 10x3x10/s

C1 One arm cable cross body push down 10x2x15/s

C2 Prone Y 2sx2x10

07 Jul 16: 4.3 UV

3 miles bike

1220 Platinum (18 sets)

A1 Rev Hammer iso press single arm 15x10, 20x10, 25x10

A2 Neutral D chin x8,8,8

B1 Band one arm side raise 8x3x10/s

B2 Hammer pulldown side one arm 30x11,10,10/s

C1 DB curl 10sx12, 10s/5sx12/10

C2 TRX rollout 2x10

C3 Rev crunch 2x10

D 20mins elliptical

04 Jul 16: 4.2 L

7 miles bike

0900 ABW

A1 Single leg BB RDL 20x6, 30x6, 35x6, 40x6

A2 Box pistol 4x5/s

A3 Leg extn 30/20/10xF/F/F

B1 Jefferson curl 25x3x3

B2 Standing ab pulldown 15x15, 20x20, 25x

C 20mins elliptical

03 Jul 16: 4.1 UH

2 miles bike

1005 Platinum (20 sets)

A1 Inc DB flye 12.5sx4x15

A2 Hammer MTS row 30sx10, 35sx10, 40sx8

B1 LF press 61.4x10,10,10

B2 Bent DB lateral (finish hang & swing) 12.5sx20,20,20/10

C1 Rope push down 20x3x25

C2 Facepull seated 20x3x20

30 Jun 16: 3.3 UV

2 miles bike

1220 Platinum (18 sets)

A1 Neutral LF press 27.3x10, 31.8x10, 36.4x

A2 Pull-up x8,8,8

B1 KB side raise 8x3x10/s

B2 Stretcher wide neutral 49x3x10

C1 LF curl 20x2x10

C2 Jefferson curl 20x2x3

C3 HLL 2x10 

D 20mins elliptical

28 Jun 16: 3.2 L

2 miles bike

1030 Platinum (9 sets)

A1 Leg curl 50x15, 70x12, 90x8

A2 Leg extn 50x15, 70x12, 90x8

B1 Leg press 40x25, 80x25, 120x25

B2 Seated calf 20x15,15,15

D Elliptical 30mins

26 Jun 16: 3.1 UH

2 miles bike

1230 Platinum (16 sets)

A1 DB twist press 17.5sx12, 20sx10,10

A2 Standing cable D row 50x12, 55x12, 60x12

B1 Hammer inc press 40sx3x8

B2 Rev cable flye 5sx3x15 (flex)

C1 Bar push down 30x2x20

C2 Prone Y 2.5sx2x12

D 20mins elliptical 

23 Jun 16: 2.3 UV

9 miles bike

1600 Platinum (18 sets)

A1 Rev Hammer press 5sx25, 10sx20, 15sx20

A2 Hammer pulldown 30sx20, 35sx15, 40sx10

B1 Band side raise 3x12

B2 DB pullover 15x3x20

C1 DB curl 10sx2x15

C2 Back extn 2x20

C3 HLL 2x10

D 20mins recumbent bike 

22 Jun 16: 2.2 L

2 miles bike

1400 Platinum (9 sets)

A Leg curl 30x3x20

B Leg extn 30x3x20

C Leg press 80x3x20

D Elliptical 30mins

18 Jun 16: 2.1 UH

3 miles bike

1100 Platinum (16 sets)

A1 Pec deck 35x3x15

A2 Single arm KB row 20x10/s, 24x2x10/s

B1 Hammer inc press 30sx3x12

B2 Rev cable flye 5sx3x20 (flex)

C1 Cuban twist 7.5sx12

C2 Rope push down 25x2x20

C3 Prone Y 3sx12

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