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 Feb 18, 2015 1:09 am

trap neck a bit jacked up
axle bench
90 x 3 x 5
100 x 3 x 3

db bench
20s x 8
25s x 8 x 3

seated row
65 x 10 x 4

band pull aparts
x 20 x 5

sled
5 trips up and back

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Feb 19, 2015 12:08 am

wed lunch
sled 10 trips up and back
oh sandbag carry (light) 6 trips up and back
kb swings 16 x 12 x 5

early gi class

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Re: the weight is a gift

Post by riotboo » Fri Feb 20, 2015 2:53 am

Thursday lunch

leg exts
5 sets

leg curls
5 sets

gms
bar x 5
65 x 3
95 x 3 x 3
105 x 3
115 x 3

squats
135 x 3 x 2
145 x 3
155 x 3
165 x 3
175 x 1
185 x 1
195 x 1
205 x 1

db curls
5 sets

later
gi class

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Feb 21, 2015 6:57 pm

Friday
yoga

sat am
stand up class/ open mat

gym
pc / pp
95 x 1 x 5
105 x 1 x 5
115 x 1 x 3
left shoulder neck still a bit jacked

sg dls
125 x 2
135 x 2
145 x 2
155 x 2
165 x 2
175 x 2

pull downs 4 sets
road house (lt) 4 sets

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riotboo
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Re: the weight is a gift

Post by riotboo » Wed Feb 25, 2015 1:59 am

sunday bike ride

Tuesday
lunch

bench
95 x 3 x 3
105 x 3 x 2
115 x 3
125 x 3
135 x 2
140 x 1

fat bar row
75 x 10 x 4

db bench/shrug
25s x 8/12 x 2
30s x 8/12 x 2
35s x 8/12

road house
5 sets

naut freetrainer circuit x 5
face pulls/ push downs / curls / pull downs

abs

later
aikido

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Feb 26, 2015 1:01 am

wed
one hour rolling at home.

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riotboo
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Re: the weight is a gift

Post by riotboo » Fri Feb 27, 2015 11:32 pm

Thursday
aikido
right knee locked up a few times...the good knee
Friday
box squats no more oly squats for a while
135 x 3 x 3
155 x 3 x 2
175 x 3
190 x 1
205 x 1
215 x 1
185 x 3
135 x 3

leg exts/ leg curls
3 sets each

db curls
6 sets

knee felt fine. maybe too tight in hams and hips?

stretching

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riotboo
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Re: the weight is a gift

Post by riotboo » Sun Mar 01, 2015 4:10 pm

mixed up weekend

sat

bike ride about 1 hour 10 mins. app got paused, so no idea of distance.
trails are so sloppy right now, I rode at river front park. found a dry loop and did it 2x.
no bjj due to parade? marathon? who knows, road closed.

sun 33 and rain
gym only open 8-12 due to bb game that will probably not happen
pc
95 x 3 x 2
105 x 3
115 x 1 x 3
125 x 1 x 3
135 x 1
125 x 1 x 3
shittiest bar ever should have brought mine

rdls
125 x 3
135 x 3
145 x 3
155 x 3
160 x 3

db bench
20s x 10 x 3
25s x 10 x 2

Viking press
5 x 5

pallof presses/abs/roadhouse/pullups

may try to make the makeup bjj class this after noon.

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riotboo
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Re: the weight is a gift

Post by riotboo » Tue Mar 03, 2015 12:03 am

Monday
sled/kb swings @ lunch

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Mar 05, 2015 11:14 pm

Tuesday upper

wed early bjj

thurs
box squat
135 x 3 x 3
155 x 3 x 2
175 x 3
195 x 1
215 x 1
225 x 1
205 x 1
185 x 1
165 x 3
145 x 3 x 2

single leg press
5 x 5

sldl dbs
5 x 5

hmm. Obama is visiting my fair city tomorrow. chance of lunch workout tomorrow...slim.

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riotboo
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Re: the weight is a gift

Post by riotboo » Fri Mar 06, 2015 10:19 pm

Made it back just in time!

PC
95 X 3 X 2
105 X 3 X 2
115 X 1 X 3
125 X 1 X 3
130 X 1 hit myself in the throat
120 X 1 X 3

Assisted dips
5x5

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riotboo
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Re: the weight is a gift

Post by riotboo » Wed Mar 11, 2015 1:09 am

weekend
allergies

Monday
bb style workout upper body

tues
gi class

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riotboo
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Re: the weight is a gift

Post by riotboo » Fri Mar 13, 2015 1:12 am

wed
rolling at home

Thursday
Thursday
Kb X 12 X 3

Box squat
135 X 3 X 5
155 X 3 X 3
185 X 1
205 X 1
225 X 1
235 X 1 X 2
205 X 1
185 X 1

Leg ext
4 sets

Leg curls
4 sets

Rdhouse
4 sets

pm
aikido

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Mar 14, 2015 5:00 pm

sat am
basics class

gym
dl
135 x 3 x 3
+ straps
225 x 1
235 x 1
245 x 1
255 x 1
225 x 2
235 x 2
245 x 1
255 x 1
225 x 3

shrugs
135 x 10
225 x 6, 8, 10

Viking press
6 x 5

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riotboo
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Re: the weight is a gift

Post by riotboo » Mon Mar 16, 2015 9:50 pm

sunday
yoga/bjj

Monday
db inclines
20s x 12 x 5

mp
up to 95 x 1

pp
105 x 1
115 x 1
125 x 1

standing db press
20s x 10 x 5

naut pull downs
4 sets

bis/ tris
5 sets each

pullups
singles and doubles throughout

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riotboo
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Re: the weight is a gift

Post by riotboo » Fri Mar 20, 2015 10:04 pm

Tuesday rolling at home

Thursday
yardwork and aikido

Friday

Incline
Up to 95 X 3 waiting for a platform

Dl
135 X 3 X 3
Add straps
225 X 1 X 3
245 X 1
255 X 1
265 X 1
235 X 1 X 5
Dbl oh to see if I could
225 X 3 had to reset grip after each rep
Pleased. Need to just hang out in the 75 to 80 percent range for now

Assisted dips
5 6 7 5 6

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riotboo
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Re: the weight is a gift

Post by riotboo » Sat Mar 21, 2015 6:32 pm

sat
bjj

gym
Box squat
135 x 3 x 4
145 x 3 x 4
155 x 3

leg exts / leg curls
4 super sets

rdhouse
5 sets

pullups

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riotboo
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Re: the weight is a gift

Post by riotboo » Tue Mar 24, 2015 12:41 am

Monday
Floor press paused
Bar X 5
65 X 5
75 X 5
85 X 3
105 X 3
115 X 1
125 X 1
Tng
130 X 1
135 X 1

Face pulls, tri pds, shoulder stretch
Purlple band X bunch

Db inclines
20 x 12
25s X 12 X 4

Pull downs nautilus
5 sets

Db curls; tris; shoulders
3 burnout giant sets

Shoulders looked good and felt great

later
bjj

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Mar 26, 2015 10:11 am

Tuesday
am
bag work for cardio
pm aikido

wed
lunch
fs
waved up to 160 x 1

later gi class

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riotboo
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Re: the weight is a gift

Post by riotboo » Mon Mar 30, 2015 10:08 pm

weekend was yoga, bjj, biking
walking dead finale party

Monday
lunch
pc
95 x 1 x 5
105 x 1 x 3
115 x 1 x 3
120, 125, 130 x 1
120, 125, 130 x 1

assisted dips
4 x 6

pull downs
4 x 12

db bench
5 x 5

db oh
5 x 5

on the fence about bjj...need to straighten the house.
start on call 04.01 for the month.

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riotboo
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Re: the weight is a gift

Post by riotboo » Wed Apr 01, 2015 9:55 pm

looking like a deload week.

lunch
box squat low
135 x 3 x 5
185 x 1 x 2
205 x 1
225 x 1

leg exts
4 sets

leg curls
4 sets

rdhouse
4 sets

stuck in meetings all afternoon no bjj today

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riotboo
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Re: the weight is a gift

Post by riotboo » Wed Apr 08, 2015 1:31 am

sunday 4.5 7 mile bike ride

Tuesday
kbs at home then
aikido

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riotboo
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Re: the weight is a gift

Post by riotboo » Thu Apr 09, 2015 12:04 am

incline
bar x 3
65 x 3 x 4
75 x 3 x 2
85 x 3
95, 105, 110 x 1
enough of that

shrugs strict no straps
135 x 10 x 2
155 x 10 x 2
175 x 10

tris and facepulls
4 super sets

took a shitty breakfall at aikido and got no sleep last night. bit of a grind.

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riotboo
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Re: the weight is a gift

Post by riotboo » Fri Apr 10, 2015 9:35 pm

Thursday
aikido

now my quad tendon is bugging me. blah

Friday
fs/pp
95 x 2/1 x 3
100 x 2/1 x 3
105 x 2/1
110 x 2/1

box squats
135 x 3 x 3 -- quad did not like that at all
high bar then
135 x 3
155 x 3
175 x 1
185 x 1

leg press
15 x 5

Leg curls
8 x 5

roadhouse /abs

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riotboo
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Re: the weight is a gift

Post by riotboo » Tue Apr 14, 2015 12:48 am

Sat am
10 mile trail ride
Aikido


Monday am
2.5 board
95 X 5 X 3
105 X 5 X 2
115 X 3
135 X 1
145 X 1
150 X 1

SG pulls
95 X 3
105 X 1 X 8

Db incline/shrugs
5 sets of 10

pull downs
5 sets of 10


Assisted dips
5 X 5

Rdhouse
3 sets

later bjj. everyone was pretty lazy and chill

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