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 Apr 15, 2015 11:29 pm

tues ez bike ride at lunch
wed lousy workout this am.

Tried some kb swings and squats

Hang cleans
95 X 3 X 3
105 X 2 X 3
115 x 1 X 6
125 X 1

Box sq
135 X 3 X 3

Pulled the plug.

I know not to try this in the am without a warmup...

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Re: the weight is a gift

Post by riotboo » Thu Apr 16, 2015 10:01 pm

Thurs lunch
KB swings
4sets

Fs
95 x 2 x 3
105 X 2 X 2
115 X 2
125 X 1
135 X 1

15 inch rack pulls
135 X 3
225 X 3
275 X 1 X 3
295 X 1
305 X 1

50 degrees and raining

pm
bjj

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Re: the weight is a gift

Post by riotboo » Fri Apr 17, 2015 11:54 pm

Fri lunch
CG bench
Bar X 5
65 X 5
85 X 5
95 X 3
105 X 3
115 X 1
125 X 1
135 X 1 not bad

Seated floor press
Bar X 5
65 X 3
70 X 3
75 X 2
80 X 1
85 X 1
90 X 1 forgot how tough these are

Assisted dips
5 X 5

BB CURLS
5 X 5

Pull downs
12 X 4

Abs

later yoga

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Re: the weight is a gift

Post by riotboo » Sun Apr 19, 2015 8:58 pm

sat
trail bike ride 13.5 miles. muddy. knee stiff afterwards but ok
tamales and mojitos cheat meal

sun
rain all night and into am
bike ride on paved trails 7 miles

gym
kb swings
x 12 x 3

rdls
135 x 3 x 6
145 x 3 x 3

leg press naut
x 20 x 3

finally got jax out for a good walk during a rain break. it is raining again.

pretty sure I have a meniscus tear on the right knee. we'll see how it shakes out after vacation

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Re: the weight is a gift

Post by riotboo » Wed Apr 22, 2015 12:29 am

Tues
Db incline 6 sets X 10
Fat bar row 5 sets of 10
Assisted dips 5 X 5
Pull down 5 X 10
Seated oh 3 X 5
KB swings 10 X 3

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Re: the weight is a gift

Post by riotboo » Wed Apr 22, 2015 10:32 pm

wed lunch
box squat
135 x 3 x 10
155 x 1 x 3

leg press 6 sets

kb swings
5 sets

db curls
5 sets

later
early fundamentals bjj
no rolling...knee ok, guardedly optimistic

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Re: the weight is a gift

Post by riotboo » Fri Apr 24, 2015 1:30 am

thurs am
bike ride

pm bjj fundamentals
drilling only afterwards

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Re: the weight is a gift

Post by riotboo » Tue Apr 28, 2015 2:09 am

sat bike ride

sunday bjj
gym upper body

Monday

Kb swings
30 X 10 X 6

Dls
135 X 3 X 4
225 X 1 X 4
235 X 1 X 2
245 X 1 X 2

Shrugs/abs
2 super sets

Headache.

pm
bjj

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Re: the weight is a gift

Post by riotboo » Wed Apr 29, 2015 10:40 am

tues
bike
aikido

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Re: the weight is a gift

Post by riotboo » Wed Apr 29, 2015 11:06 pm

wed lunch
kb swings
30 x 12 x 6

box squat
135 x 3 x 5
155 x 3 x 3

leg press
6 sets of 12

later
open mat worked mount escapes

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Re: the weight is a gift

Post by riotboo » Sun May 03, 2015 9:44 pm

sat epic bushwhack bike ride

sun
local ride 1 hour
later
bjj
pulled out the sinkboat

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Re: the weight is a gift

Post by riotboo » Mon May 04, 2015 9:54 pm

monday
SG DL
135 x 3 x 3
155 x 3 x 2
165 x 3 -- add straps
185 x 3
195 x 3
205 x 3

Incline dbs/shrugs
20s x 10 / 10
25s x 10 / 10
30s x 10 / 10
35s x 5 / 10 x 4

Pull downs / tris Naut freedom trainer
4 sets of 10/10

db curls/ohs
20s x 5/5 x 5

assisted dips
6 x 6

abs/Paloff presses
3 sets each

later
bjj
iced knee

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Re: the weight is a gift

Post by riotboo » Wed May 06, 2015 9:20 pm

Tuesday
kbs/ab wheel at home for 22 mins

bjj iced knee afterwards

Wed lunch
Box squat
135 x 3 x 5
155 x 3 x 3
175 x 1 x 3
185 x 1
145 x 5

knee ok so far

leg press
6-7 sets of 12

pull thrus
4 sets of 10

pullups/roadhouse between sets

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Re: the weight is a gift

Post by riotboo » Sat May 09, 2015 4:29 pm

Thurs am bike
pm aikido

sat am
bjj beginners/striking class
then gym

14 inch dl
135 x 3 x 3
225 x 1 x 3
235 x 1 x 5
245 x 1 x 5
225 x 1
135 x 3

db incline
20s x 5 x 3
25s x 5 x 3
30s x 5 x 2
35s x 5

db shrugs
35 x 12 x 4

assisted dips
5 x 5

pullups

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Re: the weight is a gift

Post by riotboo » Mon May 11, 2015 9:32 pm

mon lunch
mini band warmups/light halos

axle bench
40 x 5
60 x 5 x 2
80 x 3
90 x 3
100 x 3
110 x 3
120 x 1
130 x 1
110 x 3
80 x 3

Viking press
5 x 5

seated row
x 10 x 4

assisted dips
x 8 x 4

chest flyes / pull downs/ back exts
x 10 x 4 giant sets

pm
bjj

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Re: the weight is a gift

Post by riotboo » Fri May 15, 2015 12:59 am

We'd
Early bjj class

Thurs
Kb swings X 12 X 4

Box squat
135 X 3 X 3
155 X 3
175 X 3
185 X 1
195 X 1
150 X 3 X 5

Pull through X 12 X 4

Nautilus leg press X 22

Roadhouse X 4

pm aikido

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Re: the weight is a gift

Post by riotboo » Sat May 16, 2015 5:42 pm

fri yoga

sat am 15 mile trail bike ride
getting ready to smoke a bowl and see mm:fury road

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Re: the weight is a gift

Post by riotboo » Tue May 19, 2015 2:55 am

sun ez bike ride
bjj fundamentals class

mon am
press
bar x 5, 5
65 x 3, 3, 3
75 x 3
85 x 3

db inclines neutral grip
20s x 5, 5
25s x 5, 5
30s x 5, 5

fat bar rows
db shugs
pallof presses
tri exts

pm
bjj
finally rolled a bit
scrambles and guard passing still make me nervous

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Re: the weight is a gift

Post by riotboo » Wed May 20, 2015 10:31 pm

wed
Disaster recovery drill at work...started sat, wraps up tonight

sneaked out at lunch
FS
bar x 5 x 2
65 x 3 x 2
85 x 3
95 x 3
105 x 3
115 x 3

leg press
x 10 x 7

rdl
135 x 3 x 5

leg curl/leg ext/ naut abs
2 giant sets
...and back to work

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Re: the weight is a gift

Post by riotboo » Fri May 22, 2015 1:09 am

thurs
bike ride
bjj

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Re: the weight is a gift

Post by riotboo » Sat May 23, 2015 12:35 am

Fri
Kb
12 X 10 X 4

DL
135 X 3 X 3
225 X 1 X 3
235 X 1 X 3

Partial dls 15 in bar height
225 X 1
245 X 1
255 X 1
265 X 1
275 X 1

Roadhouse
4 sets

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Re: the weight is a gift

Post by riotboo » Mon May 25, 2015 2:51 pm

Monday 05.25.2015
axle bench
90 x 3 x 4
100 x 3 x 3
110 x 3 x 2
120 x 3
130 x 1
110 x 3
100 x 3
90 x 5

db inclines
25s x 5, 6, 7, 5, 5

db shrugs
pull downs
back exts
abs
roadhouse
5 sets each

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Re: the weight is a gift

Post by riotboo » Wed May 27, 2015 10:47 pm

wed 05.27

leg exts
4 sets

box sq
135 x 3, 4, 5, 6
155 x 3, 5
175 x 3
195 x 1
205 x 1
215 x 1
225 x 1
185 x 2
165 x 4

leg press
4 sets of 10

hamstring stuff
3 sets

roadhouse
5 sets

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Re: the weight is a gift

Post by riotboo » Mon Jun 08, 2015 11:40 pm

Back at it

Db inclines
5 sets

Pull downs
5 sets

Machine press
5 sets

Shrugs db
5 sets

Road house
5 sets

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Re: the weight is a gift

Post by riotboo » Fri Jun 12, 2015 9:59 pm

Thurs am
Ez bike ride

Friday am
Box sq
135 X 3, 3, 4, 5
155 X 3, 4, 5

Shrugs
135 X 10 X 4

KB swings
Db curls
Halos
Palo pressed

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