Bike, Legs, Bike

06/13/13

Bike 6 miles

Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15

Bike 12 miles

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

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

W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders

05/14/14

Workout 1

7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15


Workout 2 Shoulders

Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15

W1 Chest, Calves & W2 Row

04/19/14

Workout 1 Chest & Calves

Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Workout 2

Row 1000m x 5 (2:00/500m pace)

W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves

04/15/14

Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10

Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20

5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15

W1: Calf Raises, Squats, Lunges, Hip Extensions & W2: Row, Situps

01/14/14

Workout 1 Legs
Superset:
Standing Calf Raises (heavy) 4 x 10
Seated Calf Raises 4 x 10
---
Squats x 150
Sumo Squat (95) 4 x 15
Walking Lunge x 100
Elevated Hip Bridge (25) 3 x 10

Workout 2
6 rounds of:
Row 500m
Abmat Situps x 25

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8