01 Jul 15: 4.3 Back

0800 Mercure Letchworth 

A Single arm cable row 25x12, 30x10, 35x8

B Rack DL work up in 6s to 3 reps

C Lat pull down 55x10, 65x10,10

D CSR wide 50x3x12

E DB shrug (3s flex except last set) 30sx2x10/45s/F/30s/F 

F 45 degree raise 10x2x15/10

30 Jun 15: 4.2 Deadlift

1000 Mercure Letchworth 

Juji DL routine 110 *not feeling strong today

RP leg extn

Abs 

29 Jun 15: 4.1 Chest & Delts

1030 Letchworth 

A1 Cable crossover (flex) 47x12, 54x12, 61x12,12 

A2 Partial flye 10sx7,7,7,7

B Inc BB (Smith) (3s neg) 50x4x6

C Bench press (Smith) (paused) 50x4x5 

D Side lateral 10sx3x8 w/10s rest

E Machine press (flex) 35x3x10+10 partial

F Rear delt machine (flex) 26x2x40

1800: 1hr yoga

26 Jun 15: 3.3 Arms

7 miles bike

1100 ABW

A1 Rope extn 12.5x3x12

A2 O/h rope extn 12.5x3x10

A3 Bench dip 3xF

B Lying EZ bar 15x3x10

C1 EZ curl 20x3x8

C2 Standing DB curl 7.5sx3x8

C3 EZ rev curl 10x3x8

D Chin-up 1x8

24 Jun 15: 3.2 Back

1230 Mercure Letchworth 

A Smith row 30x15, 40x12, 50x8+6

B One-arm cable row 15x8, 25x8, 30x8

C Rack DL 100x10x1 w/10s rest

D DB pullover 22.5x3x12

E Partial pull-up 3x15

23 Jun 15: Deadlift

Mercure Letchworth 

0800 30mins elliptical 

1600 Juji DL routine

Rest-pause on leg extn

Some machine crunches

1930 KB class 30mins

22 Jun 15: 3.1 Chest & Delts

1500 Mercure Letchworth

A Machine flye (3s neg, 1s flex) 47x3x12

B Machine inc press 75x8, 85x8, 95x8

C DB press (flex) 25sx3x8

D Flat bench (Smith) (rest-pause) 50x3x6

E Side lateral 10sx12, 12.5sx10,842

F Hang & swing 10sx3x30

G DB front raise 10sx3x12

19 Jun 15: 2.4 Arms

1130 Shrivenham 

A1 Rope pushdown (flex) 15x3x15

A2 Pronated kickback 30lbsx3x6

A3 Bench dip 3xF

B KB extn 8sx4x10

C EZ curl 20x10,10,842

D EZ preacher 10x10,10,842

E Hammer curl 25lbsx10,10,842

18 Jun 15: 1.3 Back

1225 Shrivenham 

A DB dead stop row 65lbx12, 70x12, 75x12

B Cable row (machine row) 50x3x10

C Smith row (2s flex) 30x3x12

D DB pullover 45lbx2x15

E BB shrug (Smith) 50x2x25

F Hyperextension 20xF/F

16 Jun 15: Deadlift 3

7 miles bike

0900 ABW

Juji DL routine 110kg

15 Jun 15: 2.1 Chest & Shoulders

7 miles bike

0900 ABW

A DB press (1s pause, 1s flex) 20sx15,11,10,10

B Dec DB press (1s pause, 1s flex) 20sx4x10

C Inc DB press (1s pause) 20sx3x10

D Cable crossover (stretch) 10x20 

E Heavy side lateral 25sx5x8 w/30s rest

F Bent lateral cable 3.75sx5x25

13 Jun 15: 1.4 Arms

2 miles bike

1300 Platinum 

A EZ curl 10x5x10 w/10s rest

B Hammer rope curl 20x5x10 w/10s rest

C EZ preacher 20x2x10

D1 Rope pushdown 21x3x15

D2 Bench dip 3x10

D3 DB pronated kickback 15sx3x6

E1 Lying extn 20x2x10

E2 French press 22.5x2x8

12 Jun 15: 1.3 Back

1000 ABW

A Meadows row 10x10, 15x10, 20x10

B Cable row 45x3x12

C Pullover 20x3x12

D Pull-up 2xF

E DB shrug (3s flex) 30sx1x12

F Pull-through 20/15xF/F

1400: 1hr basketball (half-court)

10 Jun 15: Basketball

1500 ABW

45 mins basketball

09 Jun 15: 1.2 Deadlift

1245 Shrivenham

Juji DL routine 2

2000 Home

30mins turbo trainer

08 Jun 15: 1.1 Chest & Delts

1700 Shrivenham

A DB twist press 45lbsx3x10

B BB bench 60x8, 70x8, 75x8, 80x8

C TRX push-up 3x20

D Bent lateral 20lbsx3x20

E BB front raise 15x3x12

F Side lateral partial 35lbsx3x30

30mins arc

03 Jun 15: 6.6 Delts & Bis

You 0815 ABW

A1 Seated DB press 20sx12,12, 22.5sx12,12

A2 DB lateral 10sx4x12

A3 Seated DB curl 10sx12,12, 7.5sx12,12

B1 Military press 40x4x10

B2 BB curl 4x7/7/7

C1 DB front raise/lateral raise 7.5sx4x10

C2 EZ Rev curl 10x4x12

D1 Reverse flye 2.5sx4x12

D2 Cable curl 12.5x4x12

50s rest between rounds

1500: 60mins basketball (full-court)

02 Jun 15: 6.4 Chest & Back

4 miles bike

0810 Platinum

A1 Pulldown 4x5/10/15

A2 Push up 4x20

B1 BB bench (MTS inc) 4x5/10/15

B2 Seated DB row 20sx4x12

B3 Seated DB swim row 10sx4x12

C1 Push-up 4x10

C2 Straight arm pulldown 28x4x12

D1 Pec deck 49x4x12

D2 Narrow pulldown 49x4x12

30 mins elliptical 

31 May 15: 6.3 Delts & Bis

5 miles bike

1000 Platinum

A1 Seated military press 5/10/15

A2 EZ curl narrow/wide (2 sets each) 15x4x12

B1 Seated bent flye 12/12

B2 DB alt curl w/twist 6/8/10

C1 Rope front raise 20x4x12

C2 Rope hammer curl 25x4x12

D1 Lateral raise 10sx4x12

D2 Triple curl 5sx4x12

E1 HLL twist 3x10

E2 TRX fallout 3x6

E3 TRX double MC 3x10

E4 Rev crunch 3x10

Rest 50s between rounds.

30mins elliptical 

01 Jun 15: 6 Legs

0900 ABW

Beginning Jujimufu deadlift routine.

A Deadlift 90x6x6, 12 w/3-5mins rest

B Leg extn 50x11+4+4=19RP

30mins elliptical