the weight is a gift

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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the weight is a gift

Post by riotboo » Fri Jan 02, 2015 11:32 pm

Jan 2

Step mill
22 mins

Prowler
empty x 30 yds x 10
Last edited by riotboo on Tue Jan 13, 2015 1:48 am, edited 2 times in total.

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Re: occult winds of porn and destiny

Post by riotboo » Sat Jan 03, 2015 9:17 pm

sat
8.6 mile mtb ride.
rain, cut it a bit short.

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Re: red right hand

Post by riotboo » Mon Jan 05, 2015 12:26 am

sunday
kb/bw stuff
picked up a freestanding heavy bag off of craigslist. wrestled it into the house and played with it a bit

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Re: red right hand

Post by riotboo » Tue Jan 06, 2015 2:58 am

Mon am gym wasn't horrible felt old and creaky tho.


Btn press
Bar X 5 X 3
65 X 1 X 3
75 X 1 X 3

Press
65 X 3 X 3
75 X 3 X 2
85 X 1
95 X 1
100 X 1

Floor press
25s x 10 X 3

Db shrugs
25s X 20 X 3

Db tri
25 X 12 X 3

Rows
70 X 10 X 3

Rd house and pull up singles

later
gi class

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Re: red right hand

Post by riotboo » Wed Jan 07, 2015 11:47 pm

Wed
Pull downs
3 sets if 10

Sgdl
135 X 3 X 2
185 X 1 X 5
205 X 1 X 3
225 X 1

Clean grip dl 2 inch deficit trying to see which one I hated more

205 X 1 X 3
225 X 1

Stopped there
Rumble guts thought I might end up in a fail video

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Re: red right hand

Post by riotboo » Thu Jan 08, 2015 10:45 pm

Thursday lunch...cold
positive is it kept the college kids away

Hang clean
95 x 3 x 2
105 x 3 x 2
115 x 1 x 3
125 x 1

DB inclines
20s x 10 x 2
25s x 10
30s x 5
35s x 5

roadhouse
5 sets

pallof presses/ kb windmills
5 sets

later
gi class

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Re: red right hand

Post by riotboo » Mon Jan 12, 2015 12:37 am

Friday am
yoga at home

Sat am striking class

BH

Do
135 X 3 X 3
225 X 1 X 3
245 X 1 -- straps
265 X 1
225 X 1

Forgot I already pulled this week. Whoops!

Leg curls / gg/ bg
3 giant sets


sunday
sleep has been less than stellar for the last few days.

yoga
ez bike ride

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Re: red right hand

Post by riotboo » Tue Jan 13, 2015 1:47 am

monday
lunch
axle bench
40 x 5
60 x 5
80 x 5
90 x 5
100 x 5

naut shrug
45s x 10 x 5

Viking press
empty x 5 x 2
+ 20 x 5 x 2
+ 30 x 5

naut pulldowns
70 x 10 x 3
90 x 10 x 2
110 x 8

db incline
20s x 10 x 2
25s x 10 x 2
30s x 10

abs
4 way neck
bis
tris

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Re: the weight is a gift

Post by riotboo » Wed Jan 14, 2015 1:05 am

Tuesday pm
aikido

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Re: the weight is a gift

Post by riotboo » Wed Jan 14, 2015 10:57 pm

wed lunch
box squats
135 x 3 x 3
155 x 3 x 3
175 x 3
185 x 1
205 x 1
215 x 1
225 x 1
185 x 1 x 4

single leg squats
bw x 5 x 5

leg curls
5 sets

roadhouse
5 sets

picked up a cold somewhere. open office probably
take it easy tonight dosing on vit c and d.

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Re: the weight is a gift

Post by riotboo » Thu Jan 15, 2015 10:36 pm

lunch
band pull aparts shoulder mob stuff

db inclines
20s x 10 x 2
25s x 10
30s x 5
35s x 5
25s x 5

bb incline...sketchy setup
bar x 5
65 x 3 x 3
75 x 3 x 3 enough of that

rope row
70 x 10 x 4 more grip work than back

db floor press/ shrugs / tri pump
25s x 10 x 3 giant sets

still too snotty for the mat

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Re: the weight is a gift

Post by riotboo » Sat Jan 17, 2015 12:10 am

Sent my entry for an oly meet in April

lunch
hang pcs
95 x 3 x 2
105 x 3 x 2
115 x 3
125 x 1 x 3

ohs bar x 10 count x 5

fs
95 x 2
105 x 2
115 x 2
125 x 2
95 x 2

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Re: the weight is a gift

Post by riotboo » Mon Jan 19, 2015 5:23 pm

sat
open mat

sunday
mt bike ride

Monday am. bank holiday

kb swings
30 lbs x 10 x 5

ohs hold 10 count at bottom
bar x 1 x 5
65 x 1

snatch drops
65 x 2 x 5

hip ps
65 x 1 x 5
75 x 1 x 3

seated db press
25s x 10 x 3
30s x 8 x 2

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Re: the weight is a gift

Post by riotboo » Wed Jan 21, 2015 11:58 pm

Monday pm
gi class

Tuesday am
yoga
pm
aikido

wed lunch
axle bench
40 x 5 x 2
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3

push press
95 x 1, 2, 3, 1, 2, 3
105 x 1
115 x 1
125 x 1

shrugs
145 x 10 x 5

wide grip pullups/tris

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Re: the weight is a gift

Post by riotboo » Fri Jan 23, 2015 2:28 am

Thursday lunch
kb swings
3 sets

squats
135 x 3 x 5
155 x 3 x 3
185 x 1
205 x 1
225 x 1
205 x 1
185 x 1
135 x 3

assisted dip/ assisted towel pullups
5 sets

db curls
5 sets

leg curls 2 sets

later
gi class

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Re: the weight is a gift

Post by riotboo » Sat Jan 24, 2015 8:01 pm

sat am
self defense 1.5 hours

gym
clean dls
doh
135 x 3 x 3
185 x 1 x 3
205 x 1
225 x 1
strapped
235 x 1
245 x 1 x 2
255 x 1 my si joint/glute didn't approve
235 x 1
185 x 1

18 inch dl
225 x 3
315 x 1
335 x 1
345 x 1
355 x 1
315 x 1

shrugs
225 x 10 x 3

roadhouse
3 sets

whew!

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Re: the weight is a gift

Post by riotboo » Tue Jan 27, 2015 10:58 am

sunday
yoga and chores

Monday lunch
pc and pp
95 x 3 x 2
105 x 1 x 3
115 x 1 x 5
pc only
125 x 1 x 5

db inclines
20s x 10
25s x 10
30s x 5
35s x 5

pallof presses
3 sets

abs

pm
gi class

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Re: the weight is a gift

Post by riotboo » Wed Jan 28, 2015 2:06 am

Tuesday
aikido
painful and clunky.
felt like lurch.

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Re: the weight is a gift

Post by riotboo » Thu Jan 29, 2015 2:10 am

Wednesday
drilled for an hour with a grappler friend. always a refreshing perspective.

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Re: the weight is a gift

Post by riotboo » Sat Jan 31, 2015 1:20 am

Thursday
gi class

Friday
lunch
kb swings x 12 x 6
leg exts x 12 x 4

fs
95 x 1, 2,3
105 x 1, 2
115 x 1, 2
125 x 1 x 2
135 x 1
145 x 1
150 x 1

box squat
135 x 3 x 4
155 x 3
175 x 1
185 x 1 x 3

later
yoga

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Re: the weight is a gift

Post by riotboo » Mon Feb 02, 2015 11:37 am

sat am
open mat
2 hours. the yoga helped, a lot.
then gym
dls
135 x 3 x 3
225 x 1 x 3
235 x 1
245 x 1
225 x 1
235 x 1
245 x 1
255 x 1
260 x 1
225 x 1

18 in dls
225 x 3
315 x 1 x 3
335 x 1
345 x 1
315 x 1 x 3

and gym closing.

sunday
yoga at home

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Re: the weight is a gift

Post by riotboo » Tue Feb 03, 2015 12:31 am

mon am
mobility/stretching must make it a habit.

lunch b-day workout...I do what I want
db bench/shrug
25s x 10/12 x 3

bench
95 x 3 x 3
105 x 3
115 x 3
125 x 1
135 x 1
140 x 1
145 x 1
135 x 1

facepulls
5 sets

road house
5 sets

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Re: the weight is a gift

Post by riotboo » Sat Feb 07, 2015 8:58 pm

thurs lunch

snatch balances
bar x 3 x 3
55 x 3 x 3
65 x 3
75 x 3

kb swings
x 10 x 6

squats
135 x 3 x 3
155 x 3
175 x 1

out of time

pm
taught aikido

sat
bjj self defense

gym
pc
95 x 3, 1
105 x 1 x 3
115 x 1 x 3
125 x 1 x 5
115 x 1

standing db press
20s, 25s, 30s, 35s, 20s

db tri stuff

kinda a cocked up week.

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Re: the weight is a gift

Post by riotboo » Tue Feb 10, 2015 12:59 am

sunday
bike ride and yard work

Monday lunch
tired -- bike ride and stayed up too late
30 mins in between meetings

feet up bench
95 x 3 x 4
105 x 3
115 x 3
125 x 1
135 x 1

seated row
65 x 12 x 4

press
bar x 5
65 x 3
75 x 3
85 x 1
95 x 1
65 x 3

kb shrugs
20s (lbs) x 12 x 4

naut abs
80 x 15 x 2

later
bjj early class.

smoking a bowl. then some advil, shower and bed.

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Re: the weight is a gift

Post by riotboo » Thu Feb 12, 2015 12:04 am

Tuesday
drilled at home

Wednesday lunch
Another short one

Sq
135 X 3 X 4
145 X 3
155 X 3
175 X 1
185 X 1
205 X 1
185 X 1

Sled
5 trips up and back

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