BIke, W1 Back, Calves & W2 Shoulders, Deadlift

06/09/14

Bike 6 miles

Workout 1 Back & Calves

Wide Grip Pulldown (140) 15,  (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
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Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10


Workout 2 Shoulders & Deadlift

Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
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Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -

Bike 6 miles

Chest

05/31/14

3 rounds of:
Bar Pushups x 15
TRX Rows x 10
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Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10