Bike & Back

06/26/14

Bike 6 miles

Wide Grip Rear Lat Pulldowns 4 x 15
Wide Grip Lat Pulldowns 4 x 15
Close Grip Lat Pulldowns 4 x 15
LF Pulldown 3 x 15, Dropset x 8, 10, 12, 22
Barbell Rows (135) 8, (185) 8, (225) 2 x 8
LF Single Arm Row 3 x 12
LF Machine Row 3 x 12
Straight Arm Pulldowns 3 x 10

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
---
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
---

Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -

Bike 6 miles

Back, Pullups, Situps, Snatch, Pushup, Row

06/04/14

Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown

5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100

4 rounds of:
Row 500m
Pushups x 10

W1 Arms & W2 Squats, Cleans

05/27/14

Workout 1 Arms

3 rounds of:
TRX Curl x 10
Ring Dips x 10
---
LF Machine Curl x 15
LF Tri Press x 15
21 Curls (65)
Close Grip Bench Press 3 x 10
Single Arm Cable Curls 4 x 15
Rope Press Down 4 x 15


Workout 2

5 Rounds of:
Squat (95) 31
Hang Cleans (95) 15

Bike, Deadlift (PR), Back, Calves & Bike

05/25/14

Bike 6 miles
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (385) 2, (405) 1 - PR
Wide Grip Pulldowns 4 x 10
Cable Rows 4 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Ride 6 miles

Back & Bis

05/21/14

TRX Rows 3 x 15
Wide Grip Lat Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Single Arm Cable Curls 3 x 10
Hammer Curls 4 x 15
Rope Hammer Curls 4 x 10
Cable Rows (140) 4 x 10

W1 Back & W2 Row

04/20/14

Workout 1 Back

Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10


Workout 2

Row 1500m (2:00/500m pace) x 3

Chest & Triceps

04/05/14

Bench Press (135) 10, (225) 10, (315) 10, (365) 2, (315) 8, (275) 8, (225) 20, (135) 40
Incline DB Press (80) 12, (90) 12, (110) 10
Technogym Chest Press (neutral grip) (180) 12, (220) 8, (180) 12
Decline Bench Press (225) 12, (275) 6, (225) 10
Close Grip Cable Rows 4 x 12
Cable Flys 3 x 10
Press Downs 3 x 10
Rope Press 3 x 10

Back

03/07/14

Wide Grip Lat Pulldown (120) 15, 15, (200) 10, (220) 6-4, 6-5
Close Grip Cable Row (200) 10, (220) 10, (240) 10, (140) 15
HS Pulldown (200) 12, (290) 10, (250) 10, 10
T Bar Rows (165) 10, 10, 10, 10
Rear Smith Shrug 4 x 10

Pullups, TRX Rows, Pushups, Situps, Bench, Pulldowns

01/29/14

10 rounds of:
Pullups (strict) x 10
TRX rows x 10
Pushups x 10
Abmat Situps x 10
---

Bench Press (135) 5 x 20
Neutral Grip Pulldown (140) 5 x 10

Row, Pullups, Snatch Complex, L Sit, Situps

01/27/14

4 rounds of:
Row 400m
Wide Grip Pullups (strict) x 5
Snatch Complex (95) x 1
L Sit x 30 seconds
Situps x 20

Snatch Complex (perform 2 reps of each exercise without releasing the bar or stopping):
Snatch Grip Deadlift x 2
Snatch x 2
Hang Power Snatch x 2
Overhead Squat x 2
Sots Press x 2
Overhead Squat x 2

Workout 1: Arms & Back & Workout 2: Row, Situp, KB Darc Swing, Snatch

01/21/14

Workout 1
LF Machine Curl 3 x 10
LF Chest Press 3 x 10
Close Grip Bar Pushups 3 x 10
Chinups 3 x 10
Barbell Curl Dropset 3 x F/F
Overhead Single DB Extension 3 x 10
Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (335) 10, (355) 8, (225) 9
Wide Grip Pulldowns 4 x 10 (140), (160), (180), (200)
---
5 rounds of:
Bar Muscle Ups x 3
Handstand Pushups x 5
Burpees x 10
---
Ring Work 20 minutes

Workout 2
4 rounds of:
Row 200m
Situps x 25
Kettle Bell Darc Swing (35) x 20
Kettle Bell Snatch (53) x 5R/5L
Hang Snatch (95) 10
18:20

Workout 1: Arms & Workout 2: Row

01/14/14

Workout 1
LF Machine Curl 4 x 20
LF Chest Press 4 x 15
Incline DB Curl (heavy) 4 x 10
Overhead Single DB Extension (heavy) 4 x 10
Cable Curl (heavy) 3 x 10
Rope Press (heavy) 3 x 10
Hammer Curl (heavy) 4 x 10
Close Grip Bench Press (135) 15, (185) 15, (225) 12, (255) 10
3 rounds of:
Ring Dips (strict) x 10
Chin Ups (strict) x 10

Workout 2
10 rounds of:
Row 200m
(sub 1:45/500m pace)
Row 1000m
(4:00)

Back

01/09/14

TRX Rows 4 x 10
Wide Pullups 3 x 10
Cable Rows (160) 10, (180) 10, (200) 10, (220) 8
Wide Grip Pulldowns (160) 10, (180) 10, (200) 10, (220) 8
Power Cleans (95) 15, (115) 15, (135) 15, (155) 15
Hex Bar Shrugs (225) 10, 10, 10, 10

Back

01/02/14

Muscle Up x 5
Cable Rows (heavy) 4 x 10
Close Grip Pull Downs (heavy) 3 x 10
Dumbbell Rows (heavy) 3 x 10
Rear Smith Shrugs (moderate) 3 x 10

W1: Arms & W2: KB Swing, Situp, Squat, Pullup, Front Box Squat, Snatch Deadlift

12/30/13

Workout 1 Arms
Cable Curls 4 x 20 (increase #/set)
Rope Press 4 x 20 (increase #/set)
Barbell Curl 4 x 20 (increase #/set)
DB Overhead Press 4 x 10 (heavy)
Hammer Curls 4 x 10 (heavy)
Close Grip Bench Press (135) 20, (225) 10, (245) 8, (265) 6

Workout 2
4 rounds of:
Kettle Bell Swing (53) x 15
Abmat Situp x 35
Squat x 10
(10:14)
---
10 rounds of:
Wide Grip Pullups (1:2 tempo) x 5
Front Box Squat (135) x 5
Snatch Deadlift (135) x 5

Chest & Back

12/27/13

Bench Press (135) 20, (185) 12, (225) 12, (275) 11, (315) 6, (225) 10, (135) 20
Superset:
Cable Rows (160) 4 x 12
Straight Arm Lat Pull (55) 4 x 10
---
Incline DB Press (90) 12, (100) 10, (105) 10
Wide Grip Pull Down (160) 4 x 10

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4