Everything was beautiful and nothing hurt

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Jun 07, 2014 12:06 am

Friday am
bike
stretching

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Jun 07, 2014 6:11 pm

Sat am warmup/yoga then self defense.

brickhouse
hang cleans straps
95 x 3 x 3
105 x 3 x 2
115 x 3
125 x 1
130 x 1 x 5

pc /pp
115 x 1 x 3

db stuff and machine stuff
circuit x 6

all the bros were in the house today. actually saw a reps for jesus t. they were curling dbs, curling cables, curling in the squat rack, curling on the benches...and videoing each other with their phones.

booked a trip to Colorado at the end of july. biking will be my primary cardio until then.

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun Jun 08, 2014 10:27 pm

Sunday
kayaked (plastic) 2.5 hours

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Jun 09, 2014 11:06 pm

Monday am
Press up to 95 X 1
PP 105 X 1 5

KB swings 6 sets

Machine press / machine row
6 supersets.

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Jun 11, 2014 10:33 pm

Tuesday am
fasted bloodwork so no training
pm
aikido

We'd lunch
Leg press X 15 X 4
Leg ext X 10 X 4

Box Sq
135 X 5 X 2
155 X 5 X 2
175 X 5
195 X 5
205 X 3
215 X 3
225 X 3

KB swings X 12 X 5
sldls db X 8 X 4
Rh X 4

pm
gi fundamentals

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun Jun 15, 2014 3:45 pm

Friday
Bike ride / allergy attack

Sat
jeezus overslept due to allergy drug cocktail.

BH
SG HP
95 x 3 - yeah, nothing but singles today.
95 x 1 x 3
105 x 1 x 3
115 x 1 x 3
125 x 1 x 3

ps
95 x 1 x 3

FS
95 --> 155 x 1 by 5s

db incline
8 sets

tried to superset with some back stuff, but was breathless after a couple.

allergies are better, but bronchial tubes feel pretty raw. need to pick up an inhaler.


sunday
loaded up on Flonase

yoga
sinkboated ... short session, just wanted to see how the lungs held up.
practiced hand rolling for a bit and out.

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Jun 17, 2014 10:04 pm

Monday sinkboating before work

pm
gi fundamentals

Tues am

Db bench / shrugs
25s X 10/10 X 3
35s X 5/10 × 3

Incline dbs
25s × 5 × 2
30s × 5 × 2
35s × 5

Low row
75 × 10 × 2
90 × 10
105 × 8

Face pulls / tris
40/30 × 10 × 4

Db curls 6 sets

One of the bbs asked me if I had lost weight.

pm
aikido

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Thu Jun 19, 2014 12:32 am

Wed am

Bike ride rough.

Lunch ... change of plans
PC straps
95 × 3
105 × 3
115 × 3
125 × 1
130 × 1
135 × 1

FS KBs
25s × 3 × 5

Leg exts/ leg curls
3 super sets

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun Jun 22, 2014 7:22 pm

finally feeling normal again

sun am
sink boating 1 hour and some

pm bh
sg pull from hip
95 x 3 x 3
105 x 1 x 3
115 x 1 x 3
125 x 1 x 3

ps
95 x 1 x 3

pc and pp
95 x 3 x 5 (1 pc)

leg exts /machine chest press
5 supersets of 10

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Jun 24, 2014 1:33 am

Mon am
DB bench
5 sets

Lat pull down
5 sets

Db floor press
5 sets

Low row
5 sets

tris
5 sets

pm
gi class

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Jun 25, 2014 1:29 am

Tuesday
lunch
kb swings and rope skipping ~ 35 mins

pm
gi fundamentals

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jun 27, 2014 1:25 am

am mt bike
pm aikido

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jun 27, 2014 10:19 pm

Fri am
PC from floor paused below knee
95 X 1 X 6
105 X 1 X 3
115 X 1 X 3
120 X 1 X 5
125 X 1

Rdls
145 X 3
155 X 3
165 X 3
170 X 3
175 X 3

Standing db press
20s X 5 X 4
25s X 5 X 2
30s X 5 X 2

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Jun 28, 2014 8:46 pm

sat
free squats
135 x 3 x 2
155 x 3 x 2
175 x 3
185 --> 215 x 1
started to shift to right leg here

leg exts
5 sets

single leg press
5 sets each

db curls
5 sets

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun Jun 29, 2014 3:14 pm

sunday am
sinkboating ~1.5 h

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Jul 02, 2014 1:09 am

mon
gi class

Tues lunch
bh
db bench
25s x 10 x 3
30s x 5
35s x 5
40s x 5
45s x 5
50s x 5

push press
waved 95 up to 135 x 1

kb rows
naut pull downs
db shoulder press
db shrugs
cable flyes

pm
gi class

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jul 04, 2014 12:21 am

Thurs am
Dawn patrol sink boating.

Swam for the first time at the local spot. Pisses me off. Made my self go back and practice rolls for awhile and was late for work.

pm
aikido

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun Jul 06, 2014 5:13 pm

spent the holiday / weekend sinkboating
went to cowbell. was still a little spooked from the swim, should have brought my stick for security paddling, but whatever.
I refuse to let a swim negate a year of advancement.

Met some locals at cowbell, will be heading up there the next few weekends.

Sunday am
modified the outfitting in the boat, took it out for testing. good, but it moved my center of balance up a bit.
took the weedwhacker and cleared out the path a bit as well.
yoga. lower back is fried.

Sunday pm
bh gym

feet up bench
95 x 3 x 5
105 x 3
115 x 3
125 x 1
135 x 1 touch and go
140 x 1 touch and go
115 x 3

floor press paused
95 x 3 x 2
105 x 3
115 x 3
125 x 1
135 x 1 -- hard
115 x 3
95 x 3

rows
3 sets until I remembered how much paddling I did this weekend

tris
6 sets

roadhouse
6 sets

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Jul 09, 2014 1:58 am

Monday
stepmill
gi fundamentals

Tuesday
bike
aikido

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Jul 09, 2014 10:54 pm

We'd lunch

Leg exts
5 sets

BOX squats
135 X 3 X 5
185 X 1
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1
225 X 1

KB swings
5 sets

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jul 11, 2014 1:43 am

Thursday
biking am
gi fundamentals pm

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jul 11, 2014 10:32 pm

Fri moving to a new workspace this am, si had some time to kill

Yoga wup

SG pulls
95 X 3 X 3
105 X 1 X 3
115 X 1 X 3
125 X 1 X 3
130 X 1
135 X 1

SG rdl
140 X 3 X 5

Db incline
25s X 5 X 3
30s X 5 X 3
35s X 5 X 2

Db curls
5 sets.

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Jul 14, 2014 11:13 pm

sat
sinkboating flat water stuff and handrolling

sunday
am yoga

pm bh
press
65 x 3 x 3
85 x 3
95 x 1
105 x x, 1

push press
115 x 1 x 2
120 x 1 x 1 every 1.5 min

db low inclines 5 sets
seated row 5 sets
bis/tris 5 sets

Monday short sinkboat session. back very tight. will drop the weights until the end of the month.

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jul 18, 2014 12:36 am

got some chiro / art
set myself up at work to use a standing desk.

Thursday
bh lunch
sled / road house complex
pm
gi fundamentals

back about 70 %

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jul 18, 2014 10:08 pm

Friday lunch
light bench
face pulls
stretching

Post Reply