## Its hard to be a saint in the city

**Moderator:** Dux

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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.

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.

### Re: Its hard to be a saint in the city

Can't post from desktop

So no details

11.3 bike

11.4 gym upper

11.5 gym pcs

So no details

11.3 bike

11.4 gym upper

11.5 gym pcs

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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.

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.

### Re: Its hard to be a saint in the city

11.12

treadmill

leg superset warmup

db inclines 60 reps

back 140 reps

tris 60 reps

rower 5mins

stretching

later jax hike

treadmill

leg superset warmup

db inclines 60 reps

back 140 reps

tris 60 reps

rower 5mins

stretching

later jax hike

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

11.27

ez bike ride

11.28 am

treadmill

lower body circuits

stretching

ez bike ride

11.28 am

treadmill

lower body circuits

stretching

### Re: Its hard to be a saint in the city

11.29 am

ART on the hip/adductor

ez effort bike after

ART on the hip/adductor

ez effort bike after

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

trail bike ride 1 hour.

slow and chilly, but had the place to myself for the most part.

stretching adductor work

### Re: Its hard to be a saint in the city

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

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

### Re: Its hard to be a saint in the city

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

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