30 Oct 15: Arms 1

0800 Hotel

Arms, 9 sets per body part

28 Oct 15: Back 1

1730 Hotel

A Seated row machine 5x12 (pyramid)

B DB row 3x6/s

C Pulldown machine 3x10 (stretch)

D Pullover 2x15

E1 Ab machine 3x12

E2 Low back machine 3x10

26 Oct 15: Chest & Delts 1

1220 Shrivenham

A Inc DB flye 4x15 (stretch/flex)

B Flat bench 4x8 (full range, accelerate)

C Inc Smith 2x12, 2x10 (touch, no lockout)

D One-arm cable lateral 4x20

E Rear delt 4x15

25 Oct 15: Legs 1

1000 Platinum

A1 Leg curl pyramid up, 4x10

A2 Leg extn pyramid up, 4x10

B Leg press pyramid up, 4x15

C DB RDL 2x12, flex

D Hammer v-squat, duck feet, drop set 1x10/10

E Banded dorsiflexion 2x20

22 Oct 15: 7.3

0900 ABW

7.3

Returning to MD next week. Not great results on BLAB (body comp).

20 Oct 15: 7.2

1130 ABW

Deadlift: 120x7, 130x5, 135x3

19 Oct 15: 7.1

0800 Platinum

A Bench 75x7, 80x5, 85x

B Alt med ball push-up 2xAMRAP

C1 Hammer MTS row 40sx3x10

C2 Lying DB extn 12.5sx3x10

D1 Cable face pull (2s flex) 35x3x10

D2 Zottman curl 7.5sx3x10

E DB complex 7.5x7,8,9,10 (60s rest)

16 Oct 15: 6.3

0745 Frensham

6.3

13 Oct 15: 6.2

0839 Platinum

A1 Kneeling jump 4x5

A2 Deadlift 110x8, 120x6, 130x4

B1 Supine hip thrust 3x12

B2 Ball plank 3x30s

C Reverse lunge, front foot elevated 10sx2x10/s

D Tabata jump rope 8x20/10

12 Oct 15: 6.1

2 miles bike

1520 Platinum

A Bench 75x8, 80x6, 85x8

B Alt med ball push-up 2xAMRAP

C1 Hammer MTS row 35sx3x12

C2 Lying DB extn 12.5sx2x12, 10sx12

D1 Cable face pull (2s flex) 30x3x12

D2 Zottman curl 10sx12, 7.5sx2x12

E DB complex 7.5x7,8,9 (60s rest)

05 Oct 15: Upper

0930 ABW

Lifting: DC-style session

20mins elliptical 

04 Oct 15: Yoga

1700 Home

40mins ashtanga 

01 Oct 15: 4.3

1130 Platinum

A Chin-up 17 total reps

B1 Pulldown 42x25,25

B2 Machine o/h press 31.8x20,20

C 1-arm cable rear delt 10x4x10

D Run the rack curl 12.5-5x8

E1 Sprinter sit-up 2x20

E2 V-up 2x15

E3 Toe touch 2x20

E4 Hip-up 2x15

F1 Mountain climber 3x30

F2 Push-up 3x20

F3 Groiner 3x10

F4 Burpee 3x5

(60s rest between sets)

28 Sep 15: Yoga

2000 Home

Hatha - Grounding Down Vata Dosha (27)

29 Sep 15: 4.2

2 miles bike

0900 Platinum 

A DL 125x5, 135x3, 145x1

B Split squat jump 2.5sx5x5

C1 Hamstring curl ball 3x15

C2 Spread-eagle sit-up 3x15

C3 Alt lunge 5sx2x60s

D 1 mile elliptical (L15): 9:08

27 Sep 15: 4.1

1430 Platinum

A Bench 80x5, 85x3, 90x

B Hammer inc press 30sx25,

C1 DB row 40x4x8

C2 Rope pushdown 45x4x8

D1 BB Smith shrug (2s flex) 80x3x8

D2 Inc DB rear delt flye 5sx3x10

E BB complex 30x4x10 w/60s rest

19 Sep 15: Cardio/Arms

2 miles bike

0900 Platinum 

A Elliptical HIIT 10x30/60 (25mins total)

B1 V-bar pushdown 40x5x15

B2 DB curl 10sx5x12

C One-arm rev extn 10x5x10 (no rest)

D Cable preacher curl 10x5x10 (no rest)

18 Sep 15: Cardio

3 miles bike

1500: 60mins elliptical

17 Sep 15: 3.3

2 miles bike

0900 Platinum 

A Chin-up 16 total reps

B1 Neutral pulldown 42x20, 49x11

B2 Neutral machine press 31.8x20, 36.4x10

C 1-arm cable rear delt flye 5x4x10/s

D Run-the-rack curl 

E1 Sprinter sit-up 2x20

E2 V-up 2x10

E3 Toe touch 2x15

E4 Hip-up 2x10

F 100 push-ups: 2:39 (-5s)

15 Sep 15: 3.2

0900 ABW

A Deadlift 122.5x7, 130x4, 142.5x2

B SS jump 4x5/s

C1 Swiss ball leg curl 3x15

C2 Spread eagle sit-up 3x15

D Alt forward lunge 2x45s

E 3.2km wattbike (3): 5:16