the weight is a gift

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Mon Jun 15, 2015 9:28 pm

Sat
Bike ride early 1 her

Bjj fundamentals

Sunday
Hot yoga waiting for the ac tech

Monday am
Bh
Close grip bench
95 X 3 X 4
105 X 3 X 2
110 X 3
100 X 3 X 2

Band pull aparts /kb swings
5 sets

Mp
Up to 95 X 1

Fat bar row
5 sets

Roadhouse
5 sets

Calling for 101 temp today

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Wed Jun 17, 2015 10:03 pm

tues
bike ride
bjj


Wed am running late
Fs
95 x 3 x 3
105 x 3 x 2
115 x 3

Sg pulls
95 x 1 x 4
105 x 1 x 5

Hang pc
95 x 3
105 x 3

Pallof press
Rd house
Kb swings

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sat Jun 20, 2015 6:14 pm

thurs ez bike ride and aikido

sat
bjj side control rounds

later
sg pulls
95 x 3 x 3
105 x 3 x 2
115 x 1 x 3
125 x 1

box squats
135 x 5
155 x 3
175 x 3
185 x 1
195 x 1
185 x 1
155 x 3
135 x 5

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

I see a nap and beer in my future

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Mon Jun 22, 2015 11:56 pm

Sunday 06.21
Kb stuff at home

Monday am
Dl all doh
135 x 3 x 3
185 x 3
205 x 1 x 3
225 x 1 x 5

Sg dl
185 x 1 x 5

DB inclines
10 sets

Assisted dips
4 sets

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Wed Jun 24, 2015 10:52 pm

Tuesday am
Bike

Wed am
Kb warmup

Mp
Bar x 3 x 2
65 x 3 x 2
75 x 3
85 x 3
90 x 1
95 x 1 x 3

Fs to box
95 x 3 x 2
105 x 3 x 2
115 x 3
125 x 1 x 3

Assisted dips
5 x 5

Pallof press/ roadhouse
3 supersets

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sat Jun 27, 2015 7:01 pm

thurs am bike
pm bjj

sat am
bjj
side control 6 rounds

gym
SG pulls
95 x 3 x 3
105 x 3 x 2
115 x 1 x 3
125 x 1, 2
135 x 1 x 2

axle bench
95 x 3 x 3
105 x 3
115 x 1
125 x 1
115 x 1
95 x 3 x 2

box squat -- adductor sore from thurs
135 x 3
150 x 3 -- ow raised box
135 x 3 x 3

pull ups

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Mon Jun 29, 2015 10:19 pm

sunday bjj

Monday am bike ride...heat wave broke. late for work
didn't care.

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Wed Jul 01, 2015 1:37 am

Tues am
Kb swings
5 x 10

Assisted dips
5 x 5

Viking press
5 x 5

Dls
135 x 3 x 3
On the minute; straps
225 x 1 x 3
235
245
255
225
235
245
225


Pull up singles

pm
bjj

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Fri Jul 03, 2015 1:35 am

gym closed at 12 today was packed this am

leg exts
x 10 x 4

hack squat machine
empty x 10 x 2
+ 50 x 5 x 5
will probably be unable to walk tomorrow

leg curls
x 10 x 4

naut abs
x 10 x 4

db curls
x 10 x 4

finally... a rack frees up

box squats
135 x 3 x 2
145 x 3 2
155 x 3
175 x 1
185 x 1

push press
95 x 1 x 3
105 x 1
115 x 1
95 x 3 x 3
105 x 1 x 3
and that was enough

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sun Jul 05, 2015 10:36 pm

sunday
gym
warmup
bw squats x 50
naut back ext x 12 x 5

db bench
25s x 10 x 3
30s x 5
35s x 5

db floor press
25s x 10 x 3
30s x 10 x 3

db tris x 12 x 3
naut pull down x 12 x 4
assisted dips x 6 x 5
db shrugs x 10 x 5
db curls x 6 x 5

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Mon Jul 06, 2015 10:46 pm

Monday lunch

Fs to box
95 x 1 2 3
105 x 1 2 3
115 x 1 2 3
125 x 1
135 x 1
145 x 1
150 x 1
115 x 3
95 x 3

Kb swings
4 sets of 12

Pull ups
12 singles

Stretching

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sun Jul 12, 2015 11:54 pm

thurs am

kb swings
x 10b x 6

pc
95 x 1 x 6
105 x 1 x 6
115 x 1 x 6

db bench
25s x 10 x 3
30s x 6
35s x 6
40s x 5
30s x 5
35s x 5

fat bar row
70 x 10 x 3

machine circuit x 3
naut abs
naut pull down
naut bench

pm
bjj


Friday bike ride

sat bjj standup

gym

18 in dl
135 x 3 3
225 x 1 x 3
275 x 1 add straps
295 x 1
315 x 1
335 x 1 -- just felt weird and bad
315 x 1

shrugs
135 x 10
185 x 10 x 2
205 x 10 x 2 -- add straps
225 x 10

leg exts / curls
x10 x 3 each

sunday
yoga/bjj

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Wed Jul 15, 2015 1:24 am

Monday am

Bw squats
× 10 × 5

Leg press
× 20 × 5

Axle bench
up to 115 x 3 x 2

tues am
kb swings
x 10, 12, 15

sg dl
95 x 3 x 3

sg dl + shrug
95 x 3 x 3

sg pull
105 x 1 x 5
115 x 1 x 5
125 x 1 x 3
130 x 1 x 3

pullups, road house, ab wheel

pm
aikido

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Fri Jul 17, 2015 1:50 am

thurs am
leg exts
x 10 x 5

kb swings
x 12 x 5

box squat
135 x 3, 3, 4
155 x 3, 3
165 x 3
175 x 3
145 x 3

pullups
abs

pm
bjj

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Thu Jul 23, 2015 9:28 pm

playing catchup

sat
ez trail jog
bjj

sunday
bike ride

Monday
open mat
taught aikido -- ac joint flare up

tues
Leg exts x 10 x 5

Leg press × 20 × 5

DB rdl x 5 x 5

Box Sq bw x 10 x 5

Gg/bg/back exts x 15 x 3

Single leg squat x 5 x 5

wed am
bike ride

thurs am
Band shoulder stuff

Dl
135 x 3 x 4
225 x 1 x 3
235 x 1 x 8

Single arm rows
5 sets

Db curls
5 sets

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Fri Jul 31, 2015 12:10 am

shoulder a bit banged
Tuesday bike ride
pm bjj

today
TBDL
135 x 3 x 4
185 x 3 x 3
205 x 3
215 x 3
225 x 1
235 x 1
245 x 1
255 x 1 x 5
245 x 1
225 x 1 x 2
135 x 3
No idea what the bar weighs assume 45

Bis/tris
5 sets

Machine press
X 12 x 6

Some pull ups

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Mon Aug 03, 2015 1:15 am

Friday am
bike

sat am
bjj

gym
kb swings
x 10 x 4

box squats
135 x 3, 5, 5
155 x 3
175 x 1
190 x 1
205 x 1
225 x 1
235 x 1
195 x 2
185 x 2,2,2
135 x 5

leg press
x 12 x 5

naut back exts
x 12 x 4

sunday
kb and bjj

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sat Aug 08, 2015 11:10 pm

sunday
kb swings and ab wheel at home 30 mins

bjj
rolled a bit afterwards

Monday
one more throw away upper body workout this pm
floor presses with dbs x 5 x bunch
machine chest presses 3 sets
rows 4 sets
pull downs 4 sets
lots of mobility.

taught aikido for an hour then cut out to visit the 'rents.

tues bike ride am
bjj evening

wed am gym
tbdl
135 x 3 x 4
185 x 3 fuck reps
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1
275 x 1
225 x 2

bis 5 sets
tris 5 sets

Fri box squat
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
235 x 1
185 x 1
135 x 3

No time or desire for down sets
Tris
Ab wheel
Pullups

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Tue Aug 11, 2015 9:40 pm

Sunday
yoga/kbs at home then bjj

Monday
lunch
bench meh felt ok then shoulder felt clicky and weird so shut it down again
db oh really light 5 sets
pull downs 5 sets
rows 5 sets
tris 5 sets
bis 5 sets

pm aikido

kinda frustrated. shoulder isn't horrible, but just keeps reminding me its not 100 %

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Wed Aug 12, 2015 10:09 pm

Tuesday pm bjj

Wed lunch
Tbdl
135 x 3 x 3
185 x 3
205 x 3
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
295 x 1
245 x 2 x 2
225 x 2 x 3
135 x 3

Arms
Abs

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sun Aug 23, 2015 10:58 pm

this week end up a back off
Thurs lunch
kb stuff
pm bjj

Sat
box squat
135 x 3, 4, 5, 3, 4, 5, 6, 3, 4, 5, 6

PC
115 x 1 x 8

road house, and tris

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sun Aug 30, 2015 10:32 pm

Monday lunch
Still in a holding pattern for upper body
Seems the ac joint stuff has irritated my bicep tendon.

Bb rows with straps 5 x 3
Assisted dips light 5 x 5
Floor press dbs 5 x 5
DB shrugs 5 x 5
Pull downs

Pm aikido working on pins...had to sit out a bit.

Up til midnight working a production issue
Pretty much a zombie today.



We'd lunch
Leg press single leg 5 x 5
Regular x 10 x 3

Tbdl
135 x 3 x 3
225 x 2 x 2
245 x 1
265 x 1
275 x 1
295 x 1
305 x 1
275 x 1
245 x 2 x 2
225 x 2
135 x 3

sat
box squat
135 x 3 x 3
155 x 3 x 6
185 x 1 x 3

leg ext
x 12 x 5

db sldls
x 6 x 5

abs
pullups

sunday
am ez bike ride

pm bjj rolled 3 rounds afterwards. felt nice to be back on the mat.

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Sat Sep 05, 2015 5:43 pm

Monday light upper

thursday light box squat, bjj

thurs pm no gi

sat am
no gi

gym
tbdl
135 x 3 x 3
185 x 3
singles waved
225, 245, 265, 275
225, 245, 265, 275
275, 285, 275, 295, 275
225
135 x 3

db inclines
x 5 x 10

tris x 10 x 5

abs

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Thu Sep 10, 2015 1:36 am

sunday
nogi

Monday
bench cg 3 board no pain yay

Tuesday
lunch
stretching
naut rows x 12 x 4
back ext x 12 x 4
abs x 10 x 4

pc
95 x 1 x 2
105 x 1 x 2
115 x 1 x 7

pm
aikido

wed
lunch
bike

pm
bjj

User avatar
riotboo
Top
Posts: 1032
Joined: Tue Sep 10, 2013 10:43 pm

Re: the weight is a gift

Post by riotboo » Fri Sep 11, 2015 2:09 am

Thursday lunch sled/kb

pm
bjj

Post Reply