31 Jan 2014: Recovery 5

0900 ABW

A1 Chin medley 8,8,8

A2 KB press 20sx12,10,10

B1 CG pulldown 41.25x12,12,12

B2 EZ up-row 20x8,8,8

C1 Rev pushdown 21.25x12,12,12

C2 Bench dip 3xAMRAP

60s rest between rounds

15mins elliptical

30 Jan 2013: Recovery 4

7 miles bike

0915 ABW

A1 Inc machine press 56x12,12,12

A2 Rev EZ row 50x10,10,10

B1 Cable crossover 13.75sx15,15,15

B2 Facepull 21.25x12,12,12

C1 EZ curl 20x10,10,10

C2 EZ rev curl 10x10,10,10

60s rest between rounds

12mins stationary bike

29 Jan 2014: Recovery 3

7 miles bike

0920 ABW

A1 DL+RDL 100x3x10

A2 HLL 3x6

B1 Leg extn 35x3x12

B2 Leg curl 22x3x12

60s rest between rounds

S FS/BS/PS PNF

15mins elliptical

Skiing must have taken more out of my legs than I thought - feeling weak as a kitten today.

28 Jan 2013: Recovery 2

0900 ABW

A1 Machine press 56x10,8,6

A2 Chin medley 8,8,7

B1 Pulldown 38.75x15,15,15

B2 Cable front raise 8.75x12,12,12

C1 Harris row 38.75x10,10,10

C2 Cable side raise 3.75x12,12,12/side

D Bar pushdown strip set 28.75>8.75AMRAP

60s rest between rounds

10mins elliptical

27 Jan 2014: Recovery 1

7 miles bike

1015 ABW

A1 Machine press 70x10,10,10

A2 EZ row 40x10,10,10

B1 Cable flye 11.25sx15, 13.75sx12,12

B2 Rev cable flye 3.75sx15,12,12

C1 DB inc bench 25sx12,12,12

C2 1-arm DB row 40x10,10,8/side 

D Rack-run DB curl 15s-5s AMRAP

60s rest between rounds

20mins recumbent bike

18 Jan 2014: E3 Delts & Biceps 2

4 miles bike

1215 Platinum

A1 Neutral grip machine press (Hammer iso) 80x4x12

A2 DB alt curl 15s(7.5s)4x10(10)/side

B1 DB lateral raise 10sx12,12,12,12

B2 Arnold press (same weight) 10sx12,10,10,10

B3 EZ curl wide 15x15,12,10,10

C1 Cable one-arm bent lateral 1x4x10/side

C2 Preacher curl (machine) 20x4x10

C3 Preacher curl pulse 20x4x10

Ab routine

A Kneeling abs 15x3x10

B Woodchop 6x3x10/s

C Cap chair leg raise 3x10

D Rev woodchop 4x3x10

17 Jan 2014: E3 Legs & Triceps 2

1200 Platinum

A1 Deadlift 100x4x10

A2 Lying J-press 60x15,10,8,8

B1 DB walking lunge 15sx15, 10sx3x15/side

B2 V-bar extn 12(8)x4x10(10)

C1 Leg extn 70x4x12

C2 Leg curl 90x12,12,12

C3 One-arm lying extn 7.5x4x12/side

60s rest between rounds

20mins low-med intensity cardio (10mins incline treadmill, 10mins stationary bike)

15 Jan 2014: E3 Chest & Back 2

1800 Roko, York

A1 Barbell bench press 70x15, 60x15,15,

A2 Chin-up 4xAMRAP

A3 Assisted chin-up x10,6,10,

B1 Cable flye 11.25sx15,12,12,12

B2 Dip 4xAMRAP

B3 One-arm DB row (supinated) 24x12,10,10,10/side 

C1 Bench plyo push-up x8,6,5,5

C2 Bench push-up x10,10,10,10

C3 Low row, wide (LF row/rear delt) 45x10,10,10,10

60s rest between rounds

Ab routine

A TRX mountain climber 3x12

B HLL (90) 3x10

C TRX twist 3x10

D Crunch 3x10

14 Jan 2014: E3 Delts & Biceps 1

7 miles bike

1030 ABW

A1 Standing press 50x10,5 40x8,6

A2 Standing press (-40%) 30x8,5 20x8,8

A3 Barbell curl 25x12,8 20x10,10

B1 Cable one-arm lateral raise 3.75x12,12,12,12

B2 DB alt curl w/twist 10sx4x10/s

C1 DB front raise 7sx4x10

C2 DB rear delt raise (same DBs) 7sx4x10-15

C3 Rope hammer curl (drop set) 16.25(8.75)4x10(10)

25mins low-med intensity cardio (recumbent bike)

13 Jan 2014: E3 Legs & Triceps 1

7 miles bike

0845 ABW

Ab program

A Banded pulldown 3x12

B Landmine 10x3x12

C Rollout 3x8

D Twist crunch 3x12

A1 Back squat 70x4x15

A2 EZ nosebuster 20x4x10

A3 EZ tricep press w/narrow grip (same weight as A2) 20x15,15,10,10

B1 BSS 15sx4x10/side

B2 O/h rope extn 16.25x4x12

B3 Rope pushdown 16.25x12,10,10,8

C1 DB step-up 10sx4x10/s

C2 Bench dip 4x20

10 Jan 2014: E3 Chest & Back 1

7 miles bike

1030 ABW

A1 Barbell incline bench 60x15,13,10,8

A2 Pull-up 4xAMRAP

A3 Wide pulldown 38.75x12,12,8,8

B1 Cable flye 13.75sx12,12,11,10

B2 Push-up 4xAMRAP

B3 Low row w/narrow neutral grip 43.75x12,12,12,12

C1 Smith bench 40x12,12,10,10

C2 Barbell bent row w/wide grip 40x4x10

60s rest between rounds

30mins low-med intensity cardio (recumbent bike)

09 Jan 2014: E2 Delts & Biceps 2

7 miles bike

0845 ABW

A1 EZ up row 30x15,12 20x10,10,10

A2 Triple DB curl 4sx15,12,10,10,10

B1 Seated DB o/h press 17.5sx4x12,12,12,12

B2 Straight-bar cable curl 15x4x12,12,12,12

C1 DB rotating lateral raise 8sx12,12,10,10

C2 DB alternating curl 8s4x10/arm

Rest 50s

08 Jan 2014: E2 Legs & Triceps 2

7 miles bike

1000 ABW

A1 Reverse lunge 17.5sx15,12,10,10,10

A2 Rope extn  45x15,12,10,10,10

B1 Leg extn 56x12,12,10,10

B2 EZ French press 22.5x12,10,10,10

C1 FS 55x10,10,10,10

C2 Bar extn 50x12 55x3x12

Rest time 50s between rounds

25mins low-med intensity cardio (stationary bike)

Joe's routine has me looking like a real Beef Champion! http://youtu.be/8XrgkvzAorM

07 Jan 2014: E2 Chest & Back 2

0745 Shrivenham

A1 DB flye 16 (35lbs)sx15,12,10,10,10

A2 DB bent row 27 (60lbs)sx15,12,10,10,10

B1 CGBP 60x13,12,12,10

B2 Narrow pulldown 46.5x12,12,12,12

C1 Bar dip 4xAMRAP

C2 Low row (supinated) 35sx12 42.5x12 50x10,10

Rest 50s between rounds

06 Jan 2014: E2 Delts & Biceps 1

1730 Shrivenham

Ab routine

A HLL x15

B Hip-ups x20

C Bicycles x25

D Crunches x30

Three circuits w/60s rest between

A1 Seated DB o/h press 16sx20,15 18sx12,10 20.5sx5,8 16sx16

A2 Seated curl 7sx20,15,12,10 11.5sx5,8 7s16

B1 Plate raise 10x13,13,10,10

B2 EZ curl 25x6, 20x8,8,8

C1 DB lateral raise 9sx12,12,10,10

C2 DB hammer curl 13.6sx12,10,10,10

Rest time 50s between all sets

05 Jan 2014: E2 Legs & Triceps 1

1200 Platinum

A1 Back squat 65x20,15,12,10 85x5,8 65x16

A2 V-bar extension 9x20,15,12,10 13x5,8 9x16

B1 Leg curl 90x12,12,10,10

B2 One arm extension 10x10,10,10 7.5x12/side 

C1 DB Goblet squat 27.5x4x10

C2 DB French press 20x4x12

Rest 50s between rounds.

04 Jan 2014: E2 Chest & Back 1

1115 Platinum

A1 Bench press 60x20,15,12,10 70x5,8 40x16

A2 Wide lat pulldown 56x20,15,12,10,5,8 49x16

B1 Hammer MTS inc press 25sx12,12,12,12

B2 One arm DB row 27.5sx12,12,10,10

C1 Cable flye 3sx12,12,12,12

C2 Low row narrow 25sx12, 30sx10,10,10

Rest 50s between rounds.

Low intensity cardio 30mins (120-130bpm) (stationary bike)

03 Jan 2014: E1 Delts & Biceps 2

1030 Home

A1 BB up row 27x15,12,10,10,10

A2 Triple DB curl 3.5sx15,12,10,10,10

B1 Seated DB o/h press 15sx12,12,12,10

B2 Straight-bar curl 27x12,12,10,10

C1 DB rotating lateral raise 7.5sx4x10

C2 DB alternating curl 7.5sx4x10/arm

60s rest between rounds.

02 Jan 2014: E1 Legs & Triceps 2

1100 Platinum

A1 Reverse lunge 15sx15,12,10,10,10

A2 Rope extn  7x15,12,10,10,10

B1 Leg extn 70x12,12,12,12

B2 EZ French press 20x12,12,12,12

C1 FS 40x10, 50x10,10,10

C2 Bar extn 8x10,15 9x15,15

60s rest between rounds.

31 Dec 2013: E1 Chest & Back 2

1030 Platinum

A1 DB flye 15sx15,12,10,10,10

A2 DB bent row 25sx15,12,10,10,10

B1 CGBP 60x12,12,12,10

B2 Narrow pulldown (Hammer MTS) 35sx12,10,10,10

C1 Bar dip 4xAMRAP

C2 Low row (supinated) (Hammer MTS row) 25sx10,10,10,10