02 Mar 14: GPP 4.1

1030 Platinum

GPP 4.1

A1 Incline press (Hammer MTS) 35sx11+3 partials

A2 Row (Hammer MTS) 30sx13+2 negatives

B1 DB flye (cable) 4sx12+3 negatives

B2 Rear lateral raise (cable) 1sx10+3 negatives

C1 Tricep extn (bar) 9x13+3 negatives

C2 Curl (LF preacher) 20x14+5 pulses

A Plank 2x45

B Kneeling pulldown 15x15,12

C Captain leg raise 2x15

D Hanging side knees 2x12

25 Feb 14: Cardio

7 miles bike

1400 ABW

60mins recumbent bike

28 Feb 14: GPP 3.3

7 miles bike

0930 ABW

GPP 3.3

15mins elliptical

26 Feb 14: GPP 3.2

7 miles bike

0900 ABW

GPP 3.2

1500: 1hr basketball

24 Feb 14: GPP 3.1

7 miles bike

0830 ABW

GPP 3.1

15mins elliptical

21 Feb 14: GPP 2.3

7 miles bike

0830 ABW

GPP 2.3

15mins elliptical

19 Feb 14: GPP 2.2

7 miles bike

0900 ABW

GPP 2.2

10mins incline elliptical

17 Feb 2014: GPP 2.1

7 miles bike

0930 ABW

GPP 2.1

10mims elliptical

15 Feb 2014: GPP 1.3

0945 Platinum

A1 Smith FS 80x2x8

A2 RDL 90x2x8

B1 Hammer pulldown 45sx2x8

B2 Hammer O/H 90x2x12

C1 Rev lunge 20sx2x8/s

C2 Seared calf (left only) 20x2x8

20mins recumbent bike

12 Feb 2014: GPP 1.2

1815 Quy Mill

GPP 1.2

20mins elliptical

10 Feb 2014: GPP 1.1

7 miles bike

0900 ABW

GPP 1.1

10mins elliptical

07 Feb 2014: Cardio

7 miles bike

0910 ABW

45mins recumbent bike

06 Feb 2014: E4 Delts & Biceps 2

0840 ABW

A1 Neutral grip machine press (LF) 49x12,10,8 42x

A2 DB alt curl 15s(8s)2x10(10) 12.5s(8s)x2x10(10)/side

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

B2 Arnold press (same weight) 10sx12,10,8,8

B3 EZ curl wide 15x15,10 10x12,12

C1 Cable one-arm bent lateral 3.75x10 6.25x10,10,10/side

C2 Preacher curl 10x4x10

C3 Preacher curl pulse 10x4x10

50s rest between rounds

20mins elliptical

*Switched leg day as still very sore. Consequently trained delts & bis twice in 3 days.

05 Feb 2014: E4 Chest & Back 2

0900 ABW

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

A2 Chin-up 4xAMRAP

A3 CG pulldown 38.75x15,10,12,12

B1 Cable flye 13.75sx12,12,12,12

B2 Dip 4xAMRAP

B3 One-arm KB row (supinated) 24x10,10,10,10/side 

C1 Bench plyo push-up 4xAMRAP

C2 Bench push-up 4xAMRAP

C3 Low row, wide (cable) 43.75x10,10,10,10

50s rest between rounds

20mins elliptical

04 Feb 2014: E4 Delts & Biceps 1

2.5 miles bike

1140 Platinum

A1 Standing press (machine) 50.5x10,10 45.5x8 40.9x10

A2 Standing press (-40%) 31.8x10,8 27.3x8 22.7x8

A3 Barbell curl 20x12,12,12,12

B1 Cable one-arm lateral raise 1x12,12,10,10

B2 DB alt curl w/twist 12.5sx2x10/s 10sx2x10/s

C1 DB front raise 7.5sx4x10

C2 DB rear delt raise (same DBs) 7.5sx4x10-15

C3 Rope hammer curl (drop set) 6(4)4x10(10)

50s rest between rounds

Ab routine

A Kneeling cable crunch 15x3x10

B Slow mountain climber 3x12

C A w/twist 15x3x10

D Captain's chair leg raise 3x10

60s rest between rounds

30mins low-med intensity cardio (stationary bike)

03 Feb 2014: E4 Legs & Triceps 1

0940 Platinum

A1 Back squat 75x4x15

A2 EZ nosebuster 20x4x10

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

B1 BSS 15sx4x10/side

B2 O/h rope extn 7x12,12,12,12

B3 Rope pushdown 7x10,8 6x10,8

C1 DB step-up 4x10/s

C2 Bench dip 4x20

50s rest between rounds

20mins recumbent bike

So close to throwing up in this session. Very tough. Note: fasted only next time.

3 miles bike

02 Feb 2014: E4 Chest & Back 1

1315 Platinum

A1 Barbell incline bench 50x15,15,15,15

A2 Pull-up 4xAMRAP

A3 Wide pulldown 42x15,15,12,12

B1 Cable flye 3sx15, 5sx15,12,12

B2 Push-up 4xAMRAP

B3 Low row w/narrow neutral grip (Hammer MTS) 25sx12,12,12,12

C1 MTS inc chest press 20sx15 25sx12,10,10

C2 Barbell bent row w/wide grip 45x4x10

60s rest between rounds

35mins low-med intensity cardio (recumbent bike)

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.