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 » Thu Oct 27, 2016 9:54 pm

10.27
treadmill
giant set x 2
leg ext/gg/bg/sldl/naut leg press

18 in pull
135 x 3 x 3
185 x 3
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 1
325 x 1

db incline
15s x 10 x 4
20s x 10 x 4

bis/tris
stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Oct 31, 2016 10:00 pm

10.29 hike with jax

10.31 lunch
treadmill, back exts

cg bench x ow.

back to dbs
db inclines
15s x 10 x 3
20s x 10 x 2
25s x 5

pull downs x 10 x 6
rows x 10 x 5

bis and tris

stretching

naut seated bench x 5 x 6

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Nov 03, 2016 12:40 am

11.2
treadmill
warmup circuit x 3
singl leg press/gg/bg/back exts/naut abs

box sq hi
bar x 5
95 x 5
115 x 5
135 x 5 x 2
155 x 5 x 3
175 x 3

kb swings x 10 x 6

db sl dl x 8 x 4

stretching

later jax walk hip/adductor sore.

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Re: Its hard to be a saint in the city

Post by riotboo » Sun Nov 06, 2016 10:36 pm

Can't post from desktop
So no details
11.3 bike
11.4 gym upper
11.5 gym pcs

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Re: Its hard to be a saint in the city

Post by riotboo » Tue Nov 08, 2016 2:07 am

11.7 late lunch
mp x 3 x 6
iso rows x 10 x 5
db inclines x 10 x 5
pull downs x 10 x 5
back ext x 20 x 3
tris x 10 x 4

pm bjj no rolling

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Nov 09, 2016 11:00 pm

11.8 short bike ride after work

11.9
lunch
treadmill
DL double overhand
135 x 3 x 3
185 x 1 x 5
195 x 1 x 5
205 x 1 x 5
185 x 1
135 x 3

pallof presses 5 x 5
db inclines x 10 x 3
tris and bis x 10 x 4

pm bjj still no rolling

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Nov 10, 2016 10:07 pm

11.10 early lunch
treadmill
giant set x 2
leg exts x 10
gg/bg x 15
leg press x 15
back exts x 20

back 120 reps
kb windmills between sets

had to hustle back to work for a meeting. shower > stretching.
Last edited by riotboo on Sun Nov 13, 2016 12:10 am, edited 1 time in total.

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Re: Its hard to be a saint in the city

Post by riotboo » Sun Nov 13, 2016 12:10 am

11.12
treadmill
leg superset warmup

db inclines 60 reps
back 140 reps
tris 60 reps

rower 5mins
stretching

later jax hike

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Nov 14, 2016 10:37 pm

11.13 yoga
11.14 am
treadmill
lower giant set warmup x 3
leg exts x 10/gg/bg x 15/ leg press x 20/ back ext x 15

box sq
bar x 5
95 x 5 x 3
135 x 5 x 2
155 x 5 x 3
160 x 5

road house x 4 sets

kb wind mills x 1 x 6

pm bjj still no rolling

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Nov 17, 2016 12:30 am

11.15 am ss cardio indoors since the air quality is shit
stretching

11.16 lunch
treadmill
shoulder felt like crap
oh press light 5 x 5

db inclines light 10 x 5
db pullover 10 x 5
db tris x 10 x 5

pull downs 10, 10, 10, 6, 10
naut bench 10 x 5

db shrugs x 10 x 5
bis and tris

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Nov 19, 2016 3:17 pm

11.17 cardio

11.18
Sat am
Treadmill
kb halos
kb goblet squats
kb windmills

PC
95 x 1 x 3
100 x 1 x 3
105 x 1 x 3
110 x 1 x 2 shoulder complaining on the catch
SG pulls
95 x 1 x 3
100 x 1 x 7

lower body giant set x 3
leg exts/leg curls /back ext /abs

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Nov 23, 2016 12:47 am

11.20 sunday yoga lots of mods due to hip.

11.21 Monday
treadmill
lower body rehab/warmup

db inclines x 10 x 5
pulldowns 10 x 5
naut bench x 5 x 5
rows x 10 x 5
tris x 10 x 5

stretching

11.22
ss cardio 40 mins
stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Nov 24, 2016 1:53 am

11.23
treadmill lower body warmup
box sq high
135 x 5 x 5
155 x 3
175 x 3
185 x 3
205 x 1
215 x 1
all felt fine. decided to stop while winning

leg curls 5 sets
arm curls 5 sets

kb wind mills

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Nov 25, 2016 11:26 pm

11.25
treadmill

speed dl
135 x 3, 1
155 x 1 x 3
175 x 1 x 12

gg/bg
x 15 x 4

back exts / med x torso
x 20 x 4

rows / naut abs
x 10 x 4

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Nov 26, 2016 10:52 pm

11.26
treadmill
kb windmills/swings

mp
up to 70 x 3 x 5

fat handled rows
x 12 x 4

face pulls/rope tris
x 12 x 4

pallof presses
x 6 x 5

roadhouse
x 6 x 4

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Nov 28, 2016 11:04 pm

11.27
ez bike ride

11.28 am
treadmill
lower body circuits
stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Nov 30, 2016 12:16 am

11.29 am
ART on the hip/adductor

ez effort bike after

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Nov 30, 2016 11:04 pm

11.30 horrible traffic a bit short on time
am treadmill
adductor band work
shoulder band work
kb windmills

db bench x 10 x 5
naut iso rows x 10 x 5
seated rows x 10 x 5
facepulls/tris x 10 x 5 each
naut machine bench x 10 x 3

stretching

pm foam rolling more stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Dec 02, 2016 11:58 pm

12.2 am
Treadmill
Band adductor work
Kb windmills
Machine circuit x 1

Box Sq hi
95 x 5
115 x 5
145 x 5 x 2
165 x 5 x 2
175 x 5
175 x 3
145 x 5

Leg curls x 10 x 4
roadhouse x 5 sets

Stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Dec 03, 2016 7:59 pm

12.2 pm more stretching trigger pt stuff
12.3 am
treadmill
lower body rehab circuit x 2

db floor press x 10 x 4
db pullover x 10 x 4
db tris x 10 x 7

seated row x 12 x 4
pulldowns x 12 x 4
Viking press x 5 x 3
db inclines x 5 x 3

stretching / jax walk

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Re: Its hard to be a saint in the city

Post by riotboo » Mon Dec 05, 2016 10:44 pm

12.4 bike ride ~ hour chilly later stretching foam rolling
12.5 am .
treadmill
kb swings x 12 x 6
kb windmills x 2 x 6
band adductor work

clean dl
135 x 1 x 3
155 x 1 x 5
175 x 1 x 5

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Dec 10, 2016 7:59 pm

12.8 bike ride before work. not too bad

12.9 am
treadmill
db inclines x 10 x 5
db bench 5 x 5
db shrugs x 10 x 5
naut pull downs x 10 x 4
pallof presses x 5 x 5
stretching

12.10 I immediately regretted not getting in sooner. zoo @ gym
treadmill
back exts/med x rotation
kb swings x 10 x 5
kb wind mills

doh dl
135 x 2 x 4
155 x 2 x 2
175 x 2
185 z 2
205 x 1
225 x 1
235 x 1
245 x 1

done...later hike with jax

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Re: Its hard to be a saint in the city

Post by riotboo » Sun Dec 11, 2016 9:29 pm

12.11 back hip feels fine
trail bike ride 1 hour.
slow and chilly, but had the place to myself for the most part.
stretching adductor work

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Re: Its hard to be a saint in the city

Post by riotboo » Tue Dec 13, 2016 11:10 pm

12.12 skipped the Christmas office lunch to ride for an hour
12.13 am
treadmill
band shoulder work/adductor work

bench
bar x 5
65 x 1, 2, 3, 3, 3
75 x 3 x 3
felt ok by 3rd set. comp grip

fat bar rows x 12 x 5
db inclines x 10 x 5
cg pull downs x 10 x 4, 8
db tris x 10 x 4

stretching and then off to staff meeting

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Dec 16, 2016 10:42 pm

12.14 lunch bike ride
12.16
am
treadmill
lower body circuit x 1
kb swings x 10 x 4
band adductor x 10 x 4

box sq high
bar x 5
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
185 x 3

rdl
95 x 3 x 5

stretching

later
bjj no rolling

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