07 Apr 15: Chest & Back 2.1

3 miles bike

0800 Platinum 

A1 Hammer decline press 15sx30, 25sx10,10,10,10, 35sx5

A2 Pull-up 6xF

B1 Hammer inc press 35sx5x8

B2 T-bar row 30x5x10

C1 DB flye 15sx5x12

C2 Hammer MTS row 30sx5x12

D1 LF dip 75x4x10

D2 Hammer MTS pulldown 30sx4x10

E1 DB pullover 20x3x12

E2 Cable crossover 20sx3x12

05 Apr 15: Shoulders 1.1

1800 Home

A O/H press 37.5x4x6

B1 Arnold press 10sx10, 8, 6, 6, 8

B2 Upright row 27.5x5x8-10

C1 Lateral raise 10sx3x10-12

C2 Bent lateral 10sx3x10-12 (run the rack last set)

03 Apr 15: Legs 1.2

2 miles bike

1145 Platinum 

A1 Leg extn 90x10x10

A2 Leg curl 70x10x10/s

B Hammer MTS squat 6x8x12

C Seated calf 40x10x10 

02 Apr 15: Chest & Back 1.2

1045 ABW

A1 Chest press 45x30, 65x10,10,10,10, 90x5

A2 Pull-up 6xF

B1 Inc Smith press 60x5x8

B2 T-bar row 30x5x10

C1 DB flye 15sx5x12

C2 Cable row 40sx5x12

D1 Dip BWx4x10

D2 Chin BWx2xF / CG Pulldown 50x2x10

E1 DB pullover 20x3x12

E2 Cable cross 12.5sx3x12

01 Apr 15: Arms 1.1

7 miles bike

0920 ABW

A1 BB curl 15x5x12+6 slow

A2 French press 20x5x15 

B1 DB hammer (last set strip) 7.5sx5x12

B2 Bar pushdown 15x5x20+20 partials

C1 Inc alt DB curl 7.5sx3x6+4

C2 O/h role extn 15x3x15

(5 count all sets)

D1 Conc curl 7.5x5x12

D2 Kickback pronated 7.5sx5x12

E Run 0.5km

1500: 1hr basketball 

31 Mar 15: Legs 1.1

7 miles bike

0900 ABW

A1 Leg extn 30-40x10x10

A2 Leg curl (single leg cable) 10x10x10/s

(Last set strip)

B Squat 60-80x8x12

C Calf press (single leg, BW) 10x10 

30 Mar 15: Chest & Back 1.1

3 miles bike

1015 Platinum 

A1 LF chest press 40.9x30, 61.4x10,10,10,10, 81.8x5

A2 Pull-up 6xF

B1 Hammer inc press 35sx5x8

B2 T-bar row (1/4 reps) 20x5x10

C1 DB flye 12.5sx5x12 (last set run the rack)

C2 Hammer MTS row 30sx5x12

D1 LF dip 70x4x10

D2 Hammer MTS pulldown 25sx4x10

E1 DB pullover 20x3x12

E2 Pec deck 35x3x12

26 Mar 15: Arms XII

3 miles bike

0930 Platinum

A1 Seated DB curl (3s neg) 10sx3x8

A2 Rope pushdown 35x3x12

A3 Chin-up 3xF

A4 Dip machine 80x3xF

B1 Hammer curl 10sx3x8

B2 Kickback pronated 10sx3x8

B3 Rev EZ curl 10x3x10

B4 L-extn 10x3x8

24 Mar 15: Back XII

0900 ABW

A Low cable row (stretch & flex) 50x12, 55x10, 60x8

B Wide cable row (elbows up) 45x12,12, 12/8

C DB bent row 30sx3x10

D BB shrug (1s flex) 60x2x20

E Pull-through 25x2x15

23 Mar 15: Chest & Shoulders XII

7 miles bike

0900 ABW

A Inc DB (stretch & flex) 25sx3x8

B Smith decline (touch/explode) 60x3x6 

C Bench press (touch and 3/4) 60x12, 70x12

D Hybrid raise 5sx15,13,11,9,7,5,3 (30s rest x4 sets, 15s rest after)

E Rev cable flye 3.75sx3x10

21 Mar 15: Legs XII

3 miles bike

0900 Platinum

A Leg curl 90x3x8+10 partials

B Smith squat (3s neg) 80x2x8

C Hammer MTS (3/4 reps) 5x2x25

D Leg press (3s neg) 6/5/4x8/8/20

E DB SLDL (flex) 35sx2x10

F1 Calf press 80x4x20

F2 Anterior raise 4x20

20 Mar 15: Arms XI

7 miles bike

0930 ABW

A1 DB curl (3s neg) 10sx3x8

A2 Cable curl 15x3x8

A3 Bar pushdown (leaning) 20x15, 25x12, 30x10, 35x8

B DB preacher 10x3x8 (no rest)

C1 Pronated kickback 10sx3x6

C2 HLL 3x8

C1 EZ rev curl 10x2x25

C2 Dip 3xF

C3 Pulldown vacuum 80x3x8

1400: 1hr basketball

17 Mar 15: Back XI

7 miles bike

0900 ABW

A Pull-up 4xF

B Neutral chin 2xF

C Rack DL 100x10x1 w/10s rest

D Cable row wide 50x8,8,8/8

E1 GM 40x12, 50x9, 60x6

E2 Hyperextension x20

16 Mar 15: Chest & Shoulders XI

7 miles bike

1030 ABW

A Inc DB (stretch & flex) 25sx12, 30sx10,8

B Bench press  (CT) 60x8, 65x8, 70x8, 75x8

C Chest press (touch, pause, no lockout) 50x25, 55x20, 60x15, 70x6,6

D DB side lateral 12.5sx3x8

E Cable rear lateral 1.25sx3x30

F 6 ways 3sx3x10

14 Mar 15: Legs XI

3 miles bike

0930 Platinum

A Leg curl (pause & flex) 70x12, 90x10, 110/70/50x8/8/8 

B1 Leg press (CT and pauses) 20, 15+5, 10+10, 5+15

B2 Leg extn (teardrop) 90x4x8

C1 DB SLDL (3s neg) 30sx4x15

C2 Calf press 3x4x10

C3 Tibialis raise monster mini x4x10

12 Mar 15: Arms X

1315 Shrivenham 

A1 Hammer curl 15x3x8

A2 Rope pushdown 15x15, 20x12, 22.5x8

B1 BB curl (3s neg) 20x4x8

B2 Dip BWx12, 10x9, 20x6

C1 EZ preacher (2s flex) 20x3x6

C2 DB lying extn 25sx3x10

C3 HLL 3x8

D Pulldown vacuum crunch 80x3x8

11 Mar 15: Back X

3 miles bike

1525 Platinum 

A DB deadstop row 35x3x15

B Hammer MTS row (stretch) 40sx2x8, 35sx8

C DB pullover 25x4x15

D DB shrug (3s flex) 40sx4x12

E Hammer pulldown (stretch) 30sx8, 35sx8, 37.5sx8, 40x8

09 Mar 15: Chest & Shoulders X

1315 Shrivenham

A Cable flye (2s flex) 10sx4x10/8 partials

B BB inc (3s neg) 70x6, 75x6,6

C DB twist press 45sx4x10 (10 partials on last set)

D Inc Smith (CT) 50/30x8/8/25 partials

E DB side lateral (1s hold) 15sx6x12

F Cable rear lateral 30/20/15, 8

08 Mar 15: Legs X

1100 Platinum

A Leg curl (paused) 70x10, 90x10, 130/110/70x6/6/6/25 partials

B Squat 60x12, 80x10, 100x8

C Hack squat (paused) 8/6/5x8/8/8

D BB lunge 50x10/10/side (double set)

E Hyperextension 10x2x15+F

F Calf press 80x4x8 w/45s rest

G Seated calf (1s stretch) 30x2x20

15mins bike

06 Mar 15: Arms IX

1240 NMA

A1 Fat EZ curl (1.5 reps) 5x3x15

A2 Fat v-bar pushdown (flex) 7x20, 10x16, 12x12, 14x8

B1 Seated alt DB curl (3s neg) 10sx3x6

B2 Dip 3xF

C1 Hammer curl 10sx3x10

C2 DB extn on floor 12.5sx8, 10sx2x8

C3 Decline board sit-up 3x10