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 » Tue Sep 15, 2015 2:03 am

Catch up
sat am standing class
gym
tbdl up to 285 x 1
hang pc up to 120 x 1 x 2
db bench

sunday
bike ride

Monday
lunch
3 board
up to 100 x 1 x 3
kb rows 5 x 5
seated naut rows 8 x6
seated naut bench press 8 x 6
box squats bw
road house

pm aikido
hamstrings and hips are sore

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Sep 20, 2015 12:23 am

sat stand up
sunday bike ride
Monday bench /aikido
Tuesday bike/ bjj
wed bjj
Thursday
legs

bjj

Friday
bike ride

pc
95 x 3 x 2
105 x 1 x 3
115 x 1 x 3 -- shoulder complained

sat
tbdl
135 x 3 x 3
225 x 1
235 x 1
245 x 1 x 3
255 x 1 x 3

machine bench
x 10 x 3
x 12 x 3

then
open mat

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riotboo
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Re: the weight is a gift

Post by riotboo » Wed Oct 07, 2015 1:56 am

so, out of office for a bit

car accident and flooding have kept me away from the gym

Tuesday
bjj

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Oct 08, 2015 10:37 am

wed lunch
band shoulders
bw squats

bench
lots of warm up
95 x 1 x 3
105 x 1 x 5
115 x 1
95 x 2 x 3

rows 3 sets

medx torso 3 sets

machine press 3 sets

pm
bjj /rolled

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Oct 11, 2015 2:01 pm

Thursday lunch
pcs up to 120 x 1 x 2

pm bjj

Friday walking stretching

Sat am standup class
gym
Box squats
135 x 3 x 3
145 x 3 x 3
155 x 3
185 x 3
205 x 1
215 x 1 x 3
225 x 1
205 x 2
185 x 1
135 x 3

leg exts x 12 x 5
kb swings x 10 x 6
floor press x 8 x 8

stretching

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Oct 15, 2015 1:48 am

Monday

Hopefully light at the end of the tunnel with the insurance co. Processing is taking longer than usual with all the flood claims.

Lunch
floor presses 8 x 8
pull downs x 10 x 5
machine bench x 10 x 5


pm bjj

wed lunch
longer warmup

hang clean
95 x 1 x 6
105 x 1 x 6
110 x 1 x 6

db overhead
15s x 5 x 2
20s x 5 x 3
25s x 5 x 3

rev hypers
x 10 x 4

pm bjj/positional rolling

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riotboo
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Re: the weight is a gift

Post by riotboo » Fri Oct 16, 2015 2:00 am

thurs
short trail jog with jax nearly stepped on a snake

pm bjj
beer x 4
taking tomorrow off to go to state fair and eat horrible fried food.

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Oct 17, 2015 11:48 pm

sat
stand up class

gym
tbdl up to 255 x 1
db ohs x 5 x 10
pullups
db culrs

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Oct 25, 2015 10:46 pm

missed a week logging. oops.

sat no standup class
did ~35 mins bag work at home

then gym
warmup
treadmill 7 mins
kb swings x 10 x 4
kb goblet sq x 5 x 5

tb dl
135 x 3, 5
185 x 3
205 x 1
225 x 1
245 x 1
255 x 1 x 2 -- back just would not loosen up
225 x 1
135 x 3

bb press
bar x 5, 3
65 x 3, 3, 3
75 x 3
85 x 3
90 x 1 x 3
no pain. ok.

pull down 5 sets
cg row 5 sets
machine press 3 sets


sun
ez jog with jax 30 mins

gym
giant set x 5
leg ext, leg curl, gg, bg

giant set x 5
bw sq to low box, db slds, db curls

leg press/calves x 5

back felt pretty good after this

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riotboo
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Re: the weight is a gift

Post by riotboo » Tue Oct 27, 2015 1:02 am

Monday pm
gym
db inclines
20s x 10 x 4
25s x 5 x 3

pull downs
90 x 10 x 4

back exts machine
? x 10 x 4

floor press
20s x 5 x 3
25s x 5 x 3

bw box squats/ stretching

then bjj

no rolling. not the way I would have scheduled the day, but made the best of it.

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Oct 29, 2015 3:23 am

tues
lunch cardio
pm taught aikido

wed lunch

pc
95 x 1, 2
105 x 1 x 3
115 x 1 x 3
125 x 1 x 3
115 x 1

fat bar rows
x 10 x 5

bis/tris
5 super sets

gg/bg machine
x 15 x 3

pm bjj

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riotboo
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Re: the weight is a gift

Post by riotboo » Tue Nov 03, 2015 1:25 am

sunday
ez bike ride in the rain,

Monday
lunch rushed
mp up to 95 x 1
facepulls x 12 x 5
tris x 10 x 5

pm
bjj
time change and rain for the last 2-3 days has zapped my energy.

Tuesday aikido pm

wed bjj pm
Last edited by riotboo on Sat Nov 07, 2015 7:42 pm, edited 1 time in total.

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Nov 07, 2015 6:37 pm

Thursday conditioning aikido
sat
no gi

gym
tbdl
135 x 3, 3
185 x 1
205 x 1
235 x 1 x 2
255 x 1 x 10
235 x 1 x 5

db inclines
20s x 10 x 5
25s x 5 x 3
30s x 5 x 2

db curls x 6 x 8

gg/bg 60 reps each

shower shandy

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Nov 08, 2015 11:39 pm

sunday
bike ride

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Nov 14, 2015 5:14 pm

Monday lunch
treadmill warmup
gg/bg 50 reps

mp
bar x 5 x 2
65 x 5 x 2
75 x 3 x 2
85 x 1
95 x 1 x 5

seated row
x 10 x 6

db floor press paused
20s x 10 x 5

tris
x 10 x 3

abs

stretching

pm bjj skipped rolling...my aikido sensei's b-day. bought him a couple of beers.

Tuesday rolling at home

wed am
Treadmill wup
GG/BG 60 reps

SG dl + shrug
95 x 3 x 3
105 x 3 x 3

PC
105 x 2 x 3
115 x 1, 2, 1, 1, 1,, 1
125 x 1, 1

RDLs
135 x 3 x 5

assisted dip x 6 x 5

db bench
25s x 5 x 5

stretching
pm bjj



Thursday neck sore.
ez cardio at lunch


sat 11.14 am
Treadmill
gg/bg 60 reps each

assisted dips
5 x 5

TBDL
135 x 3 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
275 x 1
295 x 1
315 x 1
245 x 1 x 3

naut seated vertical press/ naut pull downs / naut abs
10 x 5 giant set

stretching 12 mins

pleased to see 3 plates again. even if its on a trap bar.

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riotboo
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Re: the weight is a gift

Post by riotboo » Mon Nov 16, 2015 5:34 pm

sunday ez bike ride

Monday am
feet up bench
bar x 5
65 x 3 x 3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 1
120 x 1 x 3

band pull aparts
x 12 x 5

naut seated bench
70 x 10 x 3

naut pull down
65, 85, 105, 115 x 10

pulley tris x 10 x 4

rdhouse x 3

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Nov 19, 2015 2:44 am

Tuesday pm aikido

wed lunch
treadmill
gg/bg 50 reps

pc
95 x 1 x 5
105 x 1 x 5
115 x 1

leg curls
x 8 x 8

leg press
x 10 x 4

stretch
hip would not loosen up for some reason


pm taught aikido at the university...walking back and climb into truck: Charlie horse in my calf. I actually yelped. jeez. leg is still twitchy and sore 2 hours later.

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Nov 21, 2015 7:11 pm

Thursday lunch
half hearted sled calf still still

pm
bjj
rolled a bit then out

Sat everything stiff
stand up
drilled instead of rolled after

gym
gg/bg x 60

back exts x 15

med-x torso x 15

leg exts x 10 x 4

leg press x 15 x 4

feet up bench
95 x 1 x 5
105 x 1 x 5
115 x 1 x 5

face pulls
iso rows
tris
assisted dips

should do chores but the sofa is calling...

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Nov 22, 2015 10:36 pm

sunday am bike ride about 8 miles on the trail

pm mobility

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riotboo
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Re: the weight is a gift

Post by riotboo » Mon Nov 23, 2015 10:57 pm

Monday
lunch
treadmill gg/bg warmup

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

Barbell shrugs
135 x 10 x 4

band pull aparts x 10 x 8

naut seated bench x 10 x 5

db shrugs x 10 x 5

cg rows x 10 x 5

assisted dips x 6 x 5

stretching

pm bjj rolling

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Nov 26, 2015 12:00 am

wed lunch

kb swings x 12 x 5
gg/bg x 40
single leg press x 10 x 4

pc
95 x 1 x 5
105 x 1 x 5
115 x 1 x 5

box squat
135 x 3 x 5

db curls x 10 x 3

rushed. happy thanksgiving.

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riotboo
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Re: the weight is a gift

Post by riotboo » Tue Dec 01, 2015 2:22 am

Friday 11.27
treadmill warmup
gg/bg x 50
back exts x 15

axle bench
bar x 5, 5
65 x 3, 3
85 x 3
95 x 3
105 x 3
115 x 1
125 x 1
95 x 3
105 x 3
115 x 1

cg pull downs x 10 x 5
naut row x 8 x 5

db floor press x 8 x 5
tris x 10 x 5

stretching

sat
stand up 30 mins
rolling 45 mins

sunday 11.29
gym
treadmill, gg/bg x 50

hang cleans
95 x 2 x 3
105 x 2 x 3
115 x 2
120 x 2, 1, 1
125 x 1

assisted dips
5 x 5

stretching

Monday
bike ride
aikido

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riotboo
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Re: the weight is a gift

Post by riotboo » Tue Dec 01, 2015 11:25 pm

Tuesday 12.01
lunch
gg/bg x 60

leg exts x 10 x 4

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

single leg press
x 6 each side x 5

leg curls
x 8 x 4

pm
bjj

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Dec 03, 2015 12:23 am

wed lunch
gg/bg x 50
kb swings x 10 x 3

bb shrug
95 x 10 x 2
115 x 10
135 x 10 x 2

partial dl
185 x 3
205 x 3
225 x 3

iso row
25 x 10 x 2
30 x 10 x 2

assisted towel pullups/assisted dips
x 5 x 5

dbcurls x 8 x 5

stretching

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Dec 05, 2015 12:06 am

Thursday
treadmill 20 mins lunch
pm bjj

Friday
treadmill
gg/bg x 50

tbdl
135 x 3 x 3
185 x 3
235 x 3
255 x 1 x 6
275 x 1
205 x 3

db inclines
20s x 10 x 3
25s x 10
30s x 8
35s x 5
25s x 5
20 x 5

kb fs
25s x 3 x 5
30s x 3 x 3

stretching

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