Reps: 50/40/30/20/10
Rest: 120s/90s/60/30s/
Russian twists per side
Sit ups
Bench supported lateral jumps
Scissor kicks
1 minute plank
Sunday, 29 June 2014
Saturday, 28 June 2014
Back and biceps
55lb x 10, 10, 10 per arm
Wide grip pull ups, knees raised
8, 6, 5
Barbell row
75lb x 12, 12, 12
Cable row (burn)
70lb x 40
======
EZ bar preacher curls
55lb x 12, 11, 9
Concentration curl
20lb x 10, 10, 10 per arm
Incline dumbbell curls (burn)
20s x 40
Wednesday, 25 June 2014
Legs
135lb x 3
155lb x 3
175lb x 3
190lb x 3
200lb x 2
Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/10/8
Straight leg deadlifts
155lb x 10, 10, 10
Single leg curls
25lb x 10
30lb x 10, 10
Barbell calf raises on step
135lb x 15, 15, 15
Monday, 23 June 2014
Chest and biceps
130lb x 4, 4, 3, 3
Incline bench press
95lb x 10, 9, 7, 6
Alternating sets
Dips/push-ups
14/15, 9/13, 7/12
======
Pinwheel curls
40s x 10, 10, 10 per arm
21s @ 45lb x 3 sets
EZ bar preacher curls
65lb x 8, 7, 6
Saturday, 21 June 2014
Back and calves
 |
16, 11, 8
Deadlifts
135lb x 10
245lb x 5, 5, 5
Bent over barbell rows
105lb x 12, 12, 10
Lateral pull-downs, underhand
100lb x 12, 11, 10
======
Seated calf raises
125lb x 10, 12, 14
45 degree calf raises (burn)
210lb x 40, 40
Thursday, 19 June 2014
Shoulders, traps and triceps
 |
75lb x 5
80lb x 5, 5
Arnold press
30s x 8, 8, 7
Hang cleans
95lb x 5
100lb x 5, 5
Lateral raises (burn)
17.5s x 40, 40
======
Close grip bench press
110lb x 5, 5, 5
Barbell skull crushers
70lb x 12, 12, 10
French press
30lb x 12, 11, 11
Cable tricep extensions
45lb x 11, 9, 9
Wednesday, 18 June 2014
Legs
140lb x 3
160lb x 3
175lb x 3
190lb x 3
200lb x 3
210lb x 2
Leg extensions
87.5lb x 10, 10, 10, 10
Front squats
135lb x 9, 8, 7
Straight leg deadlifts
135lb x 15, 15, 12
Single leg curls, per leg
30lb x 12, 11, 10
Monday, 16 June 2014
Chest and biceps
 |
| Got some colour on my face from yesterday's bike ride. |
130lb x 4, 4, 4, 4
Dips
18, 12, 10, 9
Clapping push-ups
10, 8, 8, 8
Incline dumbbell flies
30s x 12, 12, 10, 9
======
Dumbbell curls
25s x 10, 10, 10
Wide grip barbell curls
70lb x 8, 8, 7
Standing cable curls; drop sets
50lb/30lb x 10/10, 10/7, 9/7
Sunday, 15 June 2014
Bike ride
This morning I simply got on my bike and started cycling. I had no destination in mind, and I didn't try to work up any great speed, but other than a few photo stops, I just kept pedaling. The weather was perfect - lots of sun, a light breeze, and not too much draining heat. I had such a great time and, despite this being hard work, I felt totally relaxed. I tracked my ride when I got back home, and it turns out I covered 21k, my longest ever ride. www.mapmyrun.com/routes/fullscreen/444812640/
Friday, 13 June 2014
Back and calves
135lb x 10
245lb x 5, 5, 5
155lb x 10
Bent over barbell rows
100lb x 12, 12, 11
Lateral pull downs, underhand
100lb x 12, 10, 8
Cable row, burn
80lb x 40
======
Seated calf raises
115lb x 15, 15, 15
45 degree calf raises
150lb x 40
190lb x 40
210lb x 40
Thursday, 12 June 2014
Conditioning and abs
Cindy: Amrap 20
5 pull-ups
10 push-ups
15 air squats
Score = 16 rounds + 2 pull-ups
That's only one rep less than my PR, so I'm pretty pleased about that. I didn't use my previous death-by strategy, but I didn't rush myself, either. I took short rests between each movement and each set. Consequently, each individual set of movements was unbroken until the last round of push-ups.
======
Bicycle crunches
50, 40, 30, 20 per side; 60 seconds rest in between.
===
Plank - 60 seconds, broken up as needed
1 set, 1 set, 2 sets
===
Ab rollouts
10, 10, 10
Wednesday, 11 June 2014
Shoulders, traps and triceps
65lb x 5
85lb x 5, 5, 5, 5
Upright row
65lb x 12, 12, 12
Seated Arnold press
25s x 12, 11, 10
Barbell shrugs
210lb x 10, 10, 10
======
Close grip bench press
105lb x 8, 7, 7
Seated French press
30lb x 12, 12, 11
EZ bar skull crushers
65lb x 16
70lb x 12, 11
Cable tricep extensions
45lb x 10, 8, 8
Monday, 9 June 2014
Chest and biceps
Bench press
100lb x 10, 10, 10, 8, 7
Incline bench press
95lb x 5, 5, 5, 5, 5
Supersets
Machine chest press @ 75lb, neutral grip
Machine flies @ 70lb
12/12, 12/12, 11/12, 10/12
======
21s @ 45lb x 4 sets
Wide grip EZ bar curls, slow negative
60lb x 8, 6, 6, 6
Machine preacher curls
50lb x 10, 8, 8, 8
Sunday, 8 June 2014
Legs
100lb x 8/8, 8/8, 8/8
Leg extensions
62.5lb x 12, 12, 12, 12
Leg press
210lb x 10, 10, 10
Leg curls
62.5lb x 12, 12, 12
Dumbbell straight leg deadlifts
55s x 12, 12, 12
Plank
72 seconds, 56, 45
Friday, 6 June 2014
Back and calves
19, 10, 8
PR!
Bent over between legs barbell row
75lb x 12, 12, 11
Deadlifts
135lb x 10
265lb x 3, 3, 3
155lb x 10
======
Barbell calf raises on a step
155lb x 15, 15, 15
45 degree calf raises
175lb x 40, 40
Bent over calf raises
50, 50, 50
Wednesday, 4 June 2014
Shoulders, traps and triceps
65lb x 5
85lb x 5
95lb x 5
105lb x 5, 5, 5
Standing barbell press, elbows at 90 degrees
45lb x 10
75lb x 7, 7, 5
Barbell front raise
45lb x 12
55lb x 12, 12
Machine overhead press
55lb x 12
60lb x 10, 6
50lb x 10
Barbell shrugs
205lb x 10, 12, 12
======
Close grip bench press
115lb x 5, 4, 4
Seated French press
30lb x 10, 10, 10
Cable tricep extensions
50lb x 8
45lb x 10, 8
Tuesday, 3 June 2014
Legs
 |
| Brooke Ence |
Back squats - 1, 2, 3, 4
2-4 minutes rest between sets
200lb x 1, 2, 3, 4
Back squats
170lb x 10
150lb x 15
Straight leg deadlifts
185lb x 10, 10, 10
Seated calf raises
70lb x 20, 20
80lb x 20, 24 (to failure)
Monday, 2 June 2014
Abs
 |
| Miranda Oldroyd - First time making it to Carson. |
Rest: 120s/90s/60s/30s
Russian twists (each side)
Sit ups
Bench-supported lateral jumps
Scissor kicks
1 minute plank
Sunday, 1 June 2014
Chest and biceps
125lb x 5, 5, 4, 5
Dips
16, 13, 11, 8
Incline bench press
95lb x 8, 7, 6, 5
Push ups
20, 16, 15, 13
======
Incline dumbbell curls
17s x 10, 10, 10 per arm
Wide grip barbell curls
65lb x 10, 7, 8
Machine preacher curls
50lb x 8, 9, 9