Strength Training
Tuesday
Exercise
Sets
Kettlebell Windmill
6 10
Kettlebell Swing
5 10
Standing Oblique Crunch
6 10
Kettlebell Sit and Press
5 10
Kettlebell Halo
5 10
Lower Back Extension
5 10
Wednesday
Exercise
Sets
Barbell Push Press
5 10, 8, 6, 4, 2
135 Pounds
Barbell Hang Clean
4 5
105 Pounds
Chest Super Set
4 5/10/20
Dumbbell Hammer Press 5
80/80/80/80
Inclined Bench Dumbbell Press 10
50/50/50/50
Underhand Chest Fly 20
25/25/25/25
80/80/80/80
Inclined Bench Dumbbell Press 10
50/50/50/50
Underhand Chest Fly 20
25/25/25/25
Dumbbell Shoulder Shrug
4 25
80 Pounds
Cable Close Grip Pulldown
5 10, 8, 6, 4, 2
150/175/190/205(3)/
205
205
Cable Tricep V-Bar Pushdown
4 12
75/75/75(11)/65
Friday
Exercise
Sets
Kneeling Cable Crunch
5 10
Standing Cable Twist
5 10
Both Sides
Standing Cable Side Bend
5 10
Both Sides
Cable Woodchopper
5 10
Both Sides
Cable Reverse Crunch
5 10
Lower Back Extension
5 10
Saturday
Exercise
Sets
Barbell Back Squat
5 10, 8, 6, 4, 2
135/185/225/250/
275
275
Barbell Hang Clean
4 5
135 Pounds
Barbell Shoulder Shrug
4 10
325 Pounds
Cable Close Grip Pulldown
4 8
150/175/175/175
Shoulder Super Set
4 5/10/20
DB Shoulder Press 5
50/50/50/50
Arnold Dumbbell Press 10
30/30/30/30
Dumbbell Front to Lateral Raise 20
15/15/15/15
50/50/50/50
Arnold Dumbbell Press 10
30/30/30/30
Dumbbell Front to Lateral Raise 20
15/15/15/15
Barbell Bicep Curl
10 1 to 10 Method
Started at 110 Pounds
Tricep Super Set
4 5/10/20
Barbell Skull Crusher 5
60/80/80/80
Triceps Dip 10
NW/NW/NW/NW
Cable V-Bar Triceps Pushdown 20
50/50/50/50
60/80/80/80
Triceps Dip 10
NW/NW/NW/NW
Cable V-Bar Triceps Pushdown 20
50/50/50/50
Monday
Bike from Hotel to YMCA 1.75 Miles
Pool Swim...
Warm-Up
100yd Swim
100yd Kick
100yd Pull
50yd Swim
Main Set (7 Rounds)
50yd Kick
50yd Pull
50yd Swim
Cooldown
2 x 25 yd Swim
Total: 1,500 Yards
Bike from YMCA to Hotel 1.75 Miles
Tuesday
Bike from Venue to Gym 8.6 Miles
Gym Abdominals/Obliques Workout (Kettlebell)
Run 30 Minutes
Wednesday
Gym Strength Workout B
Thursday
Bike from Venue to Hotel 8.7 Miles
Run 20 Minutes Off the Bike
Friday
Bike from Venue to Gym 8.6 Miles
Gym Abdominals/Obliques Workout (Cable)
Saturday
Gym Strength Workout C
Sunday
Bike from Venue to Hotel 30.7 Miles
*Finally starting to feel strong
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