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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Re: the weight is a gift

Post by riotboo » Wed Dec 09, 2015 2:34 am

sunday bike ride

Monday am
pcs and push presses

pm
aikido

Tuesday lunch
treadmill
gg/bg
kb swings x 10 x 4
box squats
95 x 3
115 x 3
145 x 3 x 4
155 x 3 x 4
185 x 6
195 x 6 out of time
rd house x 3

pm bjj

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Dec 20, 2015 5:42 pm

Thurs 10 bjj

Fri 11 bike

Sat 12 bjj

Tuesday 12. 15 am
Pc 95 x 3 x 3
105 x 3 x 2
115 x 1 x 5
Assisted dips/pull ups
5 x 5
DB inclines x 10 x 3
Ggbg × 50
Tuesday pm
bjj

wed lunch
gms, leg press gg/bg, leg exts, stretching

thurs lunch
bench, face pulls, db curls, rows stretching

Friday
sled

sat am bjj
then gym

gg/bg x 30
tbdl
135 x 3 x 2
225 x 1 x 3
235 x 1
245 x 1
255 x 1
225 x 1
235 x 1
245 x 1
255 x 1
225 x 1
275 x 1
235 x 1
225 x 1

assisted dips / pullups
x 5 x 7

abs

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riotboo
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Re: the weight is a gift

Post by riotboo » Mon Dec 21, 2015 10:51 pm

Sun

Axle bench feet up
Up to
130 x 1 x 2
135 x 1

Iso-rows x 10 x 6
Paloff presses x 8 x 6
Gg/bg x 50


Monday lunch
leg exts x 10 x 6
single leg press x 5 x 6
leg pres x 10 x 2
leg curls x 8 x 4
gg/bg x 12 x 4
rdl x 3 x 5
db curls x 10 x 4

pm aikido

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Dec 26, 2015 7:01 pm

Wednesday 12.23 lunch

Box Sq
135 x 3 x 2
145 x 3 x 2
155 x 3
175 x 1
185 x 1
205 x 1
215 x 1
225 x 1
185 x 1
195 x 1
205 x 1
215 x 1
185 x 1
135 x 3

Assisted pull-up
5 x 5

Gg / bg x 50

Stretching


sat 12.26
tread mill warmup

tbdl
135 x 3 x 2
185 x 3
225 x 1
245 x 1
265 x 1
275 x 1
295 x 1
245 x 1 x 3
225 x 1

db incline
x 10 x 3
x 5 x 5

naut pull down
x 10 x 6

gg/bg x 30

stretching

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Dec 27, 2015 10:14 pm

sunday
yoga
bike ride

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riotboo
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Re: the weight is a gift

Post by riotboo » Wed Dec 30, 2015 2:45 am

Monday
MP up to 110 x 1

pm
bjj

tues
bjj

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riotboo
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Re: the weight is a gift

Post by riotboo » Fri Jan 01, 2016 7:19 pm

12.31.2015
treadmill
med x torso x 15 each side
gg/bg x 40

single leg press
5 x 5

leg press / leg ext
x 10 x 6 each

box sq
135 x 3
185 x 1
205 x 1
225 x 1
235 x 1
240 x 1
185 x 1
205 x 1
185 x 1

leg curl
12, 8, 5

stretching

good bye 2015

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riotboo
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Re: the weight is a gift

Post by riotboo » Mon Jan 04, 2016 1:33 am

1.1.2106
bike ride

1.2.2016

gym
18 in rack pulls
135 x 3 x 3
225 x 1 x 3 doh
225 x 3 straps
275 x 1
315 x 1
330 x 1
340 x 1
315 x 1

20 in
355 x 1
365 x 1

machine press/pull downs
x 10 x 5

db alt bench press
x 10, 8 , 5

later
open mat

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