Its hard to be a saint in the city

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: Its hard to be a saint in the city

Post by riotboo » Mon Aug 01, 2016 9:21 pm

sunday mobility
Monday 8.01 lunch
db alt bench x 10 x 5
db alt incline bench x 5 x 5
db press standing x 5 x 5

cg rows x 10 x 4
face pulls x 10 x 4
pull downs x 10, 15, 12, 8, 5, 10, 10
db curls x 10 x 5

stretching

pm bjj

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Re: Its hard to be a saint in the city

Post by riotboo » Sun Aug 07, 2016 10:45 pm

thur legs
sat kb
sun upper

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Aug 11, 2016 12:37 am

Monday am ez short bike ride
pm bjj rolled 6 rounds
felt wrecked afterwards


tues lunch
treadmill, ham curls on stability ball

18 inch dl
up to 275 x 1 x 3
285 x 1
265 x 1 x 3

rev lunges with kb
x 10 x 6

skipped bjj

wed lunch bike ride
pm bjj drilling

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Aug 12, 2016 10:46 pm

ri am

gg/bg x 50
leg curls/ leg exts x 10 x 2
should band work
fs x 3 x 8, 1 x 5
db curls x 10 x 5

shoulder impingement...sleeping exacerbates it most. feels ok by the end of day.

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Aug 13, 2016 4:49 pm

Friday pm
lax ball and stretching

.8.13
band shoulder work... it is helping!

box squat
95 x 3
115 x 3
135 x 3 x 3
145 x 3 x 4
150 x 3
160 x 1
165 x 1 x 3

pull downs
75 reps

tris
80 reps

bjj no rolling...shower beer and off to a family bday party

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Re: Its hard to be a saint in the city

Post by riotboo » Tue Aug 16, 2016 2:32 am

8.15 lunch
band shoulder stretching

alt incline db's
x 10 x 5

seated row
x 10 x 5

naut oh
x 8 x 5

db shrugs
x 12 x 5

gg/bg
75 reps each

bjj later

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Aug 18, 2016 1:20 am

smashed finger at bjj last night. not horrible but sore and some bruising

wed am
bike. will be glad when fall gets here

pm
unpleasant stretching and lax ball work

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Aug 19, 2016 10:04 pm

Thursday bike and stretching

Friday am
Band work
Kb halos
Kb windmills

Box sq with kb
5 x 10

18 in dl
135 x 3 x 3
Add straps
225 x 3
245 x 1
265 x 1
275 x 1
285 x 1
300 x 1
285 x 1
275 x 1
265 x 1
245 x 1

Shrugs no straps
135 x 10 x 3
135 x 6
155 x 10 x 2

pm stretching and lax ball

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Aug 31, 2016 11:22 pm

work project and sore shoulder and strained hip rotators have me beat.
some half hearted gym workouts and stretching regularly
I did ride my bike today at lunch.

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Sep 05, 2016 10:57 pm

sunday bike ride
Monday gym

db floor press
10 x 5
5 x 5

db shrug
x 10 x 5

seated rows
x 10 x 5

pull downs
x 10, 8, 6

naut oh press
x 10 x 3

naut chest press
x 5 x 5

db bis /tris

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Sep 07, 2016 12:33 am

9 6

treadmill
tbdl
135 x 3 x 3
185 x 3 x 2
225, 235, 245, 255 x 1
225, 235, 245, 255 x 1
225 x 3 x 2
135 x 5

bis and tris

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Re: Its hard to be a saint in the city

Post by riotboo » Sun Sep 11, 2016 12:53 am

Friday
treadmill
3bd with axle
65 x 3 x 10

db inclines
20s x 5 x 5

stick with dbs for awhile longer

tris
x 10 x 5

sat
bike ride

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Re: Its hard to be a saint in the city

Post by riotboo » Tue Sep 13, 2016 1:14 am

sun
bike ride

mon lunch

giant set x 5
box sq with kb x 10
kb swing x 12
ball ball ham curls x 10
sldl w kb x 5
single leg sq w kb x 5 each

db curls x 10 x 5

stretching

pm bjj no rolling...seeing how the hip tolerates things

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Sep 15, 2016 1:56 am

wed lunch
treadmill
dls
135 x 3 x 2
155 x 3 x 2
175 x 3
185 x 3
205 x 1
225 x 1
235 x 1
205 x 1
185 x 3
135 x 3

pulldowns x 10 x 3
seated rows x 10 x 3
db shrugs x 10 x 3

stretching

pm bjj class only

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Re: Its hard to be a saint in the city

Post by riotboo » Sun Sep 18, 2016 6:26 pm

9.16
Treadmill

DB inclines
15s x 10 x 3
20s x 5 x 3

Floor press dB pauses
20s x 6 x 5

Nautilus bench
5 x 5

Pull downs x 10 x 5
Iso rows x 20 x 6
DB pullover x 10 x 5
Naut back extra x 20 x 2

Tri x 110 reps

Stretching

9.17
longish bike ride
stretching

9.18
ez bike ride
open mat found a couple of folks who were cool drilling and flow rolling, so glad I went.

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Sep 19, 2016 10:57 pm

9.19
am gym humid as hell lousy sleep
treadmill
db inclines
20s x 10 x 5
25s x 5 x 5

back 100 reps
bw squats 50 reps
curls 30 reps
db single leg dls 5 x 5 each
gg/bg 40 reps

will stretch and call it a day

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Sep 21, 2016 9:34 pm

9.21
lunch
treadmill
warmup circuit x 5
leg exts x 10
gg/bg x 15
db sldl x 5

box squat high
95 x 5
115 x 5
145 x 3 x 10

kb farmers x 50' x 6

db curls/ohs 5 x 5

skipped stretching because I was hangry.

pm bjj class only

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Re: Its hard to be a saint in the city

Post by riotboo » Sun Sep 25, 2016 10:29 pm

sunday
treadmill

db bench
20s x 10 x 3
25s x 8

pulldowns x 10 x 4

db floor press
20s x 8 x 4

db pull over x 10 x 4

box squat with kb x 10 x 4

seated row x 10 x 4
face pulls x 10 x 4
tris x 10 x 4
back exts x 20 x 3

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Oct 03, 2016 9:38 pm

Mon 9.26
bike ride

Tuesday
bike ride

Wednesday
gym

Thursday
bike ride

Sat gym
superset x 5
db inclines x 10 / pulldowns x 10

superset x 5
leg exts x 10 gg/bg x 10

giant set x 5
box sq x 10/ db sldl x 5 / kb swing x 10
stretching

10.3 Monday
treadmill wup

pc
95 x 1 x 10
105 x 1 x 4

supersets x 5
db inclines x 5 / pulldowns x 10
naut press x 5 / db shrugs x 10

stretching

pm more stretching will try bjj again

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Oct 05, 2016 9:45 pm

10.4 bike ride
10.5 gym
treadmill
tbdl
135 x 3 x 5
185 x 3
205 x 1 x 10
235 x 1 x 3
185 x 3
kept waiting for the back to loosen up...never did

giant set x 4
naut bench/ naut row/ tris

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Re: Its hard to be a saint in the city

Post by riotboo » Tue Oct 11, 2016 1:28 am

10.6 bike
10.7 gym
10.8 gym closed early due to matthew got about 30 mins in

10.10
lunch
treadmill, halos, windmills
isorow x 10 x 5
dbl kb swing x 10 x 5
mp x 3 x 10
back exts x 10 x 5
db inclines 5 x 5
stretching

pm bjj

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Oct 14, 2016 11:03 pm

10.12 bike

10.14
treadmill
giant set x 5
seated row x 10/ rope tris x 10/ face pulls x 10

pc
95 x 1 x 4
105 x 1 x 5

db bench
55 reps

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Oct 19, 2016 10:46 pm

10.18 bike

10.19
treadmill

pc
95 x 1 x 2
95 x 2 x 3
105 x 1 x 2
105 x 2 x 3
110 x 1 x 2

sg dl
95 x 3 x 2
115 x 3 x 2
120 x 3

pallof presses x 5 x 5 each

naut seated bench x 5 x 5

bis and tri

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Oct 21, 2016 9:43 pm

10.20 bike

10.21
lunch
treadmill
leg exts x 10 x 5
kb swing x 10 x 5

box squat high
bar x 5
95 x 5
115 x 5
135 x 3 x 3
155 x 3 x 10

single leg press x 6 x 5 each

roadhouse x 5 sets

stretching

later sneaked out of work and caught the early bjj class

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Oct 24, 2016 9:43 pm

10.24 lunch
treadmill
ohp x 3 x 8
2 kb swing x 10 x 4
kb shrug x 10 x 4

giant set x 5
naut pull down x 10
naut back ext x 10
naut seated bench x 5

tris x 10 x 3

stretching

pm bjj class only

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