24 Dec 14: Deload

3 miles bike

0820 Platinum

A1 LF shoulder press 45.5x4x10

A2 Hammer MTS pulldown 40x4x10

B1 DB lateral raise 10sx3x10

B2 Smith shrug 60x3x12

C1 Bar pushdown 21x2x25

C2 LF curl 25x2x12

22 Dec 14: Deload

0900 ABW

A1 Chest press 91x4x10

A2 Cable row 41.25x4x12

B1 High cable flye 11.25sx3x12

B2 Rev cable flye 3.75sx3x12

C1 Rope pushdown 21.25x2x20

C2 DB curl 5sx2x25

25mins wattbike

19 Dec 14: Arms 12

1300 Platinum

A EZ bar curl (1.5 reps) 15x3x8 

B DB hammer curl on preacher bench 7.5x3x12

 

C1 EZ bar preacher curl (machine) 25x2x8

C2 Reverse curl 10x2x12

 

D1 Smith close grip bench press 40x8, 50x8, 

D2 Rope pushdown (3s flex) 40x3x6

 

E Seated dip machine (flex 2s) 75x2x8

 

F DB lying extension 10sx2x10

25mins elliptical 

18 Dec 14: Legs 12

7 miles bike

0930 ABW

A Seated leg curl (rest reps) 28x10, 35x10, 42x10/28x10/25 partials

 

B Leg press 6 plates x4x8 w/90s rest

 

C Squat (explosive) 60x3x8

D Toe press on leg press 40x3xAMRAP in 60s

16 Dec 14: Back 12

2 miles bike

0740 Platinum

A Wide pulldown 63x15, 56x15,15

B T-bar row (Exigo) 20x12, 25x10, 30x8, 35x6

C DB row (stretch) 30x2x15

D DB pullover 25x12, 22.5x12, 20x12

15 Dec 14: Chest & Shoulders 12

0930 ABW

A Machine press (flex) 49x12, 63x10, 77x8, 91x6

 

B Incline barbell (CT) 70x3x10

 

C Decline smith machine press (CT) 40x2x25, 65x8

 

D DB side lateral 10sx2x25

 

E Cage press (explosive) 40x5x5

 

F DB rear delt 5sx3x35

25mins wattbike 

11 Dec 14: Arms 11

0700 Platinum

A Seated DB curl (3s negative) 12.5sx2x6/6 hammer, 10sx2x6/6

 

B Close grip chin 3xF

 

C Reverse grip curl with EZ bar (to face) 10x3x12

 

D Rope pushdown (flex) 35x3x10

 

E Reverse grip pushdown (flex)15x3x10

 

F Machine dip 75x4x10

(Supersetted bis & tris for speed)

10 Dec 14: Legs 11

7 miles bike

0900 ABW

A1 Leg extension (double sets) 28x8/8, 8/8, 8/8

A2 Lying leg curl (double sets) 28x10/10, 10/10, 10/10

 

B Smith machine squat (3s negative, double sets) 5x6/6 pyramid up; 20, 40, 45, 50, 60

C Calf press 40x10x10 (on the minute)

1500: 1hr basketball

09 Dec 14: Back 11

7 miles bike

0900 ABW

A Front pulldown (super wide, stretch) 41.25x4x15

 

B Low cable row (slight stretch, half squeeze) 48.75x12, 41.25x12,12

 

C BB row 50x12, 55x10, 60x8, 65x6

 

D Hyperextension 3xAMRAP

08 Dec 14: Chest & Shoulders 11

7 miles bike

0900 ABW

A Cable flye (flex, 10s squeeze on last rep) 11.25x3x10

 

B Incline barbell in Smith machine (CT) - 20x25, 40x15, 60x8/(20s)4/(20s)2

 

C Flat DB press (stretch & flex) 22.5sx4x8

 

D Decline DB press (stretch, no flex) 22.5sx3x10  

 

E Cable side lateral 3.75x3x20

 

F Cable rear lateral (flex) 3.75sx3x20

 

G Seated DB press (flex) 22.5sx4x8

05 Dec 14: Arms 10

3 miles bike

0945 Platinum

A1 Seated DB curl (2s negative, hard flex) 10sx3x8

A2 EZ bar preacher curl (2s negative, hard flex) 5x3x8

 

B1 EZ bar reverse curl (to halfway) 5x3x12

B2 DB hammer preacher curl 7.5x3x12 

 

C1 Machine dip 61.4x3xAMRAP (up to 40)

C2 DB extension behind the head (bottom quarter) 20x3x8

 

D1 Regular pushdown 55x4x8

D2 HLL 3x10

10 mins bike

04 Dec 14: Legs 10

3 miles bike

1410 Platinum

A Lying leg curl (1.25 reps) 70x12, 90x10,10

B Leg press (high, CT) 4x15, 5x15, 6x15/4x15/3x15

C Hammer MTS (feet low & together, bottom half reps) 4x30, 5x25, 8x8

D RDL 80x3x10

E Calf press 120x6x10 w/45s rest

F Front squat (wide) 70x3x8

10mins bike

03 Dec 14: Cardio

7 miles bike

1500: 1hr basketball

02 Dec 14: Back 10

7 miles bike

0830 ABW

A One arm cable low row (reach) 23.75x10, 28.75x10

 

B Smith machine rest pause bent over row 40x2x10, 60x2x7

 

C DB Pullover 22.5x3x15

 

D Pull-up (half reps) 2x15

 

E DB shrug 30sx2x35 w/60s rest

 

F Hyperextension 19x3xF/F

01 Dec 14: Chest & Shoulders 10

7 miles bike

0900 ABW

A Incline DB press (stretch & flex) 27.5sx10, 32.5sx10,9

 

B Flat dumbell press (stretch & flex) 25sx12, 22.5sx12, 20sx12 (last set +4 pulses)

C Cable flye (squeeze throughout) 13.75sx3x10+5 negatives

 

D Smith machine decline bench press (chest, no lockout) 40x8, 60x6, 60x6/40x10/(widen grip)30xF

 

E1 Heavy side lateral (slow negative) 15sx2x8

E2 Hang and swing 5sx50, 7.5sx50

 

F1 Cable rear delt 3.75x2x15 (flex), 1.25x35

F2 V-sit 4x10

 

G Over and back 20x2x10, 25x10

28 Nov 14: Arms 9

7 miles bike

0830 ABW

A1 Standing DB curl (3s negative) 12.5sx2x6 reg/6 hammer, 10sx2x6/6

A2 Cable curl 13.75x4x6

B1 Standing EZ bar curl 15x3x8

B2 One arm preacher curl 5x3x8

 

C Rope pushdown 30x5x15 w/30s rest

 

D Close grip (JM) bench with ez bar (3s negative)15x12, 20x10, 25x8

 

E1 Seated tricep cable extension 13.75x25, 8.75x2x25

E2 V-sit 3x10

27 Nov 14: Legs 9

7 miles bike

0750 ABW

A BB RDL 70x4x10 (no lockout)

 

B Leg press (high, CT) 6 plates x4x8

 

C Leg extension (teardrop style)  36x15, 42x15, 49xF

 

D Lying leg curl 35x4x10

E Smith squat (3s negative, pause) 20x15, 30x12, 40x12, 50x12, 50x12

26 Nov 14: Cardio

7 miles bike

1500: 1hr basketball (half court)

25 Nov 14: Back 9

7 miles bike

0920 ABW

A1 Seated cable row 48.75x2x10 (flex) 53.75x2x6 (stretch)

A2 Pull-up/Pulldown with a neutral grip 2x6 (stretch), 41.25x2x10 (flex)

                                                         

B DB row deadstop 40x3x8

 

C1 Barbell shrug w2s flex 60x15, 80x12, 100x9, 120x6

C2 Hanging lat stretch 4x30s

 

D Good morning 60x4x8

E Calf press 40x4x60s w/60s rest

24 Nov 14: Chest & Shoulders 9

7 miles bike

0915 ABW

A Incline machine press 49x12, 63x10, 70x8+25 partials

 

B Incline barbell 60x4x8 (accelerate)

 

C Flat DB press (pause at bottom, squeeze at top) 30sx10, 25sx2x10

 

D Decline Smith bench 20xrest-pause to failure, 40x same

 

E Cable side laterals 1.25x4x20 w/30s rest

 

F One arm cable bent over rear lateral w/flex 3.75x4x15/side

 

G Seated dumbell press 20sx3x6 (CT)