Bike, W1 Squats, "Fran" & W2 Calves, Arms

06/30/14

Bike 6 miles

Workout 1

Overhead Squat (45) 10, (95) 10, (135) 4, (155) 2, (185) 2, (205) 2, (225) 2
Front Squat (135) 10, (185) 4, (225) 2, (275) 2, (295) 2, (315) 2

21-15-9 reps of:
Thrusters (95)
Pullups
(6:23)


Workout 2

LF Calf Press 5 x 15
Seated Calf Press 5 x 10
Standing Calf Press 4 x 10
Seated DB Curls 4 x 15
Barbell Curls 4 x 10
LF Preacher Curl 3 x 15
LF Machine Curl 4 x 10
LF Triceps PRess 3 x 15
Hammer Curls 4 x 10
Rope Press Down 4 x 12

Bike & Upper Body

06/29/14

Bike 6 miles

Bench Press (135) to Failure, (185) F, (225) F, (225) F
Wide Grip Rear Lat Pulldown 4 x 15
---
Incline DB Fly 6 x 12
LF Single Arm Row 3 x 10
Straight Arm Pulldown 3 x 12
---
LF Machine Curls 6 x 15
LF Triceps PRess 6 x 15

Bike 6 miles

5k Foam Run

06/28/14

Run 5k with obstacles and the obstacles were weak.

Bike, Legs Run

06/27/14

Bike 6 miles

Squat (135) 10, (225) 10, (315) 4 x 10
Single Leg Extensions 6 x 15R/15L
Single Leg Press 4 x 12R/12L
Abduction 3 x 30

Run 4 miles
Bike 10 miles

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, Arms

06/25/14

Bike 6 miles

Close Grip Bench (135) 12,  (225) 10, (275) 10, (315) 8
Cable Kickbacks 4 x 15
Skull Crusher 3 x 10
Barbell Curls 4 x 12
Overhead Cable Extensions 4 x 10
LF Preacher Curl 4 x 10
LF Machine Curls 4 x 10
Rope Hammer Curl 4 x 10

Bike, W1 Deadlift, Burpee, KB Swing, Pullup & W2 Legs

06/24/14

Bike 6 miles

Workout 1

4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---

Workout 2 Legs

Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift  4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10

Bike 6 miles