Everything was beautiful and nothing hurt

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

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Dec 06, 2014 6:32 pm

sat
open mat for an hour

gym
dl
135 x 3 x 5
225 x 1 x 3 add straps
235 x 1 x 3
245 x 1 x 3
225 x 2 x 3

shrugs
135 x 12 x 4

db curls
15s x 10 x 3
20s x 6 x 3

pullups doubles and singles

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Dec 08, 2014 11:38 pm

Sunday
Neck jacked
Yoga and took jax for a long walk

Mon am

Band warm ups
Band pull a parts

2 board
95 X 3 X 2
95 X 5
105 X 3
105 X 5
115 X 3
135 X 3
145 X 2
150 X 1
155 X 1 -- should have went for 160
140 X 3
135 X 3

Viking press
5 X 5

Pull ups.

pm
gi fundametals

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Dec 10, 2014 2:18 am

Tuesday lunch
kb swings
6 sets

box squats
135 x 3 x 5
155 x 3 x 3
185 x 3
205 x 1
215 x 1
185 x 1

pull ups
bw x 1, 2, 3, 1, 2
+ 10 x 1 x 8

pm
aikido

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Dec 13, 2014 12:19 am

Thursday
step mill 24 mins lunch
gi fundamentals pm

Fri

New bands! Green from muscle driver

Rev band dl
225 X 1 X 3
245 X 1 X 3
265 X 1 X 3
275 X 1 X 3
295 X 1
305 X 1
315 X 1
325 X 1
330 X 1

Curls
6 sets

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun Dec 14, 2014 10:04 pm

sat
open mat
later kb stuff at home

sun
ez bike ride then

gym
2 board
95 x 3 x 3
115 x 3
125 x 3
135 x 3
145 x 2
155 x 1
160 x 1
140 x 2
145 x 2
150 x 1
135 x 4

db incline / seated rows
4 supersets

face pulls /rope tris
5 supersets

pull ups
1, 2, 3, 1, 2, 3, 3, 1, 4

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Dec 17, 2014 10:50 pm

stupid busy at work this week

Monday
early gi class

tues pm
aikido

wed lunch
leg exts/ single leg press
4 supersets

low box squat
135 x 3 x 5
155 x 3 x 4
175 x 1 x 3

db sldls
6 sets

pull ups/db curls

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Dec 19, 2014 3:28 am

Thursday lunch
db bench
25s x 10 x 3
30s x 3 x 2

bench
95 x 3 x 10

naut shrug
90 x 10 x 4

kb rows/ bis / tris
4 sets each

later
gi class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Dec 20, 2014 7:48 pm

sat
striking class at the academy

later
gym
rev green band deads
225 x 1 x 3
225 x 3
255 x 1 x 3
275 x 1
295 x 1
315 x 1
325 x 1
335 x 1
345 x 1
315 x 1 x 3

bb curls
4 sets

out of time

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Dec 23, 2014 3:11 am

Monday
Schools out

2 bd
95 X 3 X 3
115 X 3 X 2
135 X 3
145 X 1
155 x 1
165 x 1
150 x 1
160 x 1
140 x 3 x 3

Low rows / ab
4 sets

later
gi class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Dec 24, 2014 4:48 am

Tues

Box squats
135 X 3 X 5
155 X 3 X 5
175 X 1
195 X 1
205 X 1
215 X 1
185 X 2 X 3

KB swings

Pullups

later
gi class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Dec 27, 2014 5:13 pm

sat am
very good Christmas, but happy to get back to normal training/eating/schedule

kb swings
4 sets

rev band dls
225 x 3 x 2
245 x 1 x 3 -- straps
265 x 1
285 x 1
305 x 1
315 x 1
325 x 1
335 x 1 -- belt
345 x 1
355 x 1 -- ammonia and a little self talk
325 x 1
315 x 1 x 2

leg curls
5 sets

arm curls
5 sets

will test dl next week, won't be until after nyd due to gym schedule.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun Dec 28, 2014 11:26 pm

sunday
some doms in the back

stretching at home

bench
95 x 3 x 5
105 x 3
115 x 3
125 x 1
135 x 1

naut chest press
75 x 10 x 5

face pulls/ rope tris
5 super sets

db shrugs
5 sets

db oh
5 sets

gym is insane. wanted to bike, but rain has the trails closed for now.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Dec 30, 2014 1:47 am

Monday lunch
treadmill / stretching
later
gi class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Dec 31, 2014 2:24 am

Tues am

Took forever to warm up

Kb swings
10 sets light

Box squats
135 X 3 X 5
155 X 3 X 5

Leg exts / leg curls
X 10 X 2

Roadhouse
3 sets

KB windmills and cossack stretches

later
last gi class of the year.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Thu Jan 01, 2015 1:51 am

wed
lunch
ohp
65 x 3 x 3
75 x 3 x 3
85 x 1
95 x 1 x 3
100 x 1
105 x 1
110 x 1 ...not quite strict
95 x 1

db bench
25s x 10
30s x 5
35s x 5
40s x 5
45s x 5

shrugs
30s x 10 x 6

arms
10 sets total

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