KBD Arms/abs 4
Friday, 19 August 2016
Monday, 15 August 2016
Sunday, 14 August 2016
Friday, 12 August 2016
Tuesday, 9 August 2016
Thursday, 4 August 2016
Monday, 1 August 2016
Sunday, 31 July 2016
Thursday, 28 July 2016
Monday, 25 July 2016
Sunday, 24 July 2016
Thursday, 21 July 2016
21 Jul 16: 5.3 UV
3 miles bike
1340 Platinum
A1 Hammer MTS pulldown (stretch & flex) 30sx10, 35sx8, 40sx6
A2 Log press x10,10,8
B1 One arm Harris row (s&f) 25x3x12
B2 Cable leaning side raise 5x3x12
C1 Unbraced conc curl 10x2x10
C2 HLL to side 2x10
C3 Jefferson curl 24x2x3
Monday, 18 July 2016
18 Jul 16: 5.2 L
2 miles bike
1020 Platinum (12 sets)
A1 Leg extn 30x20, 50x15, 70x10
A2 Leg curl 50x20, 70x15, 90x8
B1 Leg press 80x25, 120x20, 160x20
B2 Seated calf 20x15,15,15
C 20mins elliptical
Saturday, 16 July 2016
17 Jul 16: 5.1 UH
2 miles bike
1000 Platinum (16 sets)
A1 Cable cross 15sx15,15,15
A2 Double pulley row 25sx12,12,12
B1 Hammer dec press 25sx3x10
B2 Bent cable one arm lateral 10x3x10/s
C1 One arm cable cross body push down 10x2x15/s
C2 Prone Y 2sx2x10
Thursday, 7 July 2016
07 Jul 16: 4.3 UV
3 miles bike
1220 Platinum (18 sets)
A1 Rev Hammer iso press single arm 15x10, 20x10, 25x10
A2 Neutral D chin x8,8,8
B1 Band one arm side raise 8x3x10/s
B2 Hammer pulldown side one arm 30x11,10,10/s
C1 DB curl 10sx12, 10s/5sx12/10
C2 TRX rollout 2x10
C3 Rev crunch 2x10
D 20mins elliptical
Monday, 4 July 2016
04 Jul 16: 4.2 L
7 miles bike
0900 ABW
A1 Single leg BB RDL 20x6, 30x6, 35x6, 40x6
A2 Box pistol 4x5/s
A3 Leg extn 30/20/10xF/F/F
B1 Jefferson curl 25x3x3
B2 Standing ab pulldown 15x15, 20x20, 25x
C 20mins elliptical
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