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 » Wed Jun 01, 2016 10:36 pm

Tues bike in the am
Wed
Warmup
Treadmill gg/bg, leg exts, abs

Box Sq high
135 x 5 x 5
155 x 5 x 3

Leg curl
10 x 4

Arm curl
10 x 5

Viking press
5 x 5

Stretching

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

Post by riotboo » Fri Jun 03, 2016 10:34 pm

Thurs
Bike

Friday
Treadmill
Gg/bg
Back exts
Kb windmills

Rdl
95 x 3 x 5

Shrug
95 x 10 x 5

Leg press naut single/both
X 10 each x 5

Pull down
X 10 x 5

Roadhouse
6 sets

Stretching

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

Post by riotboo » Mon Jun 06, 2016 1:26 am

sat
yoga

sun
bike
yoga

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

Post by riotboo » Tue Jun 07, 2016 1:11 am

mon
lunch
treadmill

giant set x 3
gg/bg x 15
leg ext x 10
leg curl x 8

db bench incline
5 x 5

giant set x 4
floor press x 10
db tri x 10
db pullover x 10

super set x 4
machine bench x 8
pulldowns x 10

stretching

pm
bjj roll 20 mins

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

Post by riotboo » Wed Jun 08, 2016 2:31 am

tues
short short short on time

dls
135 x 3 x 3
155 x 3 x 3
165 x 3 x 3

kb windmills

ridiculously light but no pain, so a win.

pm bjj

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

Post by riotboo » Sat Jun 11, 2016 3:57 pm

wed bjj
thurs am bike
pm aikido

sat
am gym
gg/bg x 50
leg exts /curls x 10 x 2

rdls
95 x 3 x 2
105 x 3 x 2
115 x 3 x 2

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

assisted dips
5 x 6

standing db press
x 5 x 6

pallof presses
x 5 x 6

tepid shower/monster x 1
bjj stand up class
couple of rounds on the heavy bag after

not the preferred timing, but too hot to go to the gym after bjj

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

Post by riotboo » Tue Jun 14, 2016 1:14 am

sunday am bike ride
pm bjj did side control flow drills 20 mins after

Mon am

Kb swings
X 10 x 8

Mp
Up to 100 x 1 x 3
last one needed a knee dip

Bb shrugs no straps/light
X 10 x 5

Seat row
X 10 x 4

Pull downs
X 10 x 3
X 6

Machine bench
X 12 x 4

Gg/bg × 45

Some gal heat stroked @ 7am in the gym. This summer is no joke

pm bjj rolled 30'

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

Post by riotboo » Thu Jun 16, 2016 12:59 am

tues am easy bike ride early
pm bjj

wed am
gg/bg x 20
bw box squats x 25
band should work

gm/fs superset
up to 115 x 3

single leg press/leg curl superset
x 15 / 8 x 5

road house
x 8 x 6

abs

pm
bjj fundamentals only

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

Post by riotboo » Sat Jun 18, 2016 12:16 am

Friday 6.17
bjj open mat 1 hour
gym
DLs
135 x 3 x 3
165 x 3 x 3
185 x 3 x 3
205 x 1 x 3

RDLs
135 x 3 x 5

Seated rows
x 10 x 5

db pullover/db tri pump
x 10/ x 15 x 3

gg/bg x 45

DikTracy6000
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Re: Its hard to be a saint in the city

Post by DikTracy6000 » Sat Jun 18, 2016 1:24 am

Did you give up the submarine kayaking? That looked interesting in a crazy kind of way.

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

Post by riotboo » Tue Jun 21, 2016 1:41 am

Floods down here last fall have made local river access more difficult at least to the local spot. New job responsibilities cut down of travel opportunities. Now, I'm about 12 lbs too heavy for the boat currently. mostly puts it out of trim. Hoping to get back into it by the end of summer.

Probably should give up/at least cut back the :drinkers:



sat/sun
bike rides. naps.

Monday lunch
treadmill warmup
incline dbs
light x 5 x 8

kb swings
x 10 x 8

seated row nautilus
x 10 x 5

back exts
x 15 x 3

machine shrug
x 10 x 5

db tris
x 15 x 5
stretching

pm
bjj takedowns. no rolling, but drilled armbars for a bit before class

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

Post by riotboo » Wed Jun 22, 2016 9:15 pm

6.22
My warmup was my workout this am

Treadmill
Kb windmills
Kb bootstrapping Sq stretch
Halos

Dl singles
135 x 1 x 6
155 x 1 x 6
175 x 1 x 6

Facepulls
X 15 X 5

Rope tris
X 10 X 5

pm
bjj

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

Post by riotboo » Mon Jun 27, 2016 2:49 pm

Monday am bike
Pm bjj

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

Post by riotboo » Tue Jun 28, 2016 10:13 pm

Tuesday 6.28 lunch
treadmill
kb windmills
kb bootstapper stretch
bw box squats
kb halos
kb sumos
kb presses

shrug x 10 x 5 pretty light
18 inch dl singles doh
185 x 1 x 5
235 x 1 x 5
255 x 1 x 5 used straps

facepulls/rope tris superset
x 10 x 3

stretched

pm bjj

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

Post by riotboo » Fri Jul 01, 2016 8:57 pm

07.01
giant set 1 x 4
gg/bg x 15
back exts x 15
pull downs x 10
cable flyes x 10
tri push downs x 10

giant set 2 x 5
db bench neutral grip x 5
db pull overs x 8
db tris x 10
rope rows x 10

pm bjj worked standup

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

Post by riotboo » Sat Jul 02, 2016 5:39 pm

sat am
bjj ankle locks
rolled 20'

gym
dls
135 x 3 x 3
155 x 3 x 3
185 x 1 x 3
205 x 1 x 3
215 x 1
195 x 2 x 2
185 x 2
135 x 3

db oh press
x 6 x 8

beer and a nap.

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

Post by riotboo » Mon Jul 11, 2016 6:39 pm

sunday 7.3
ez bike ride

Tuesday 7.5
ankle locks at home for an hour

wed 7.6
am
Treadmill
Back exts
Gg/bg
Kb windmills
Band rotators

DB incline x 10 x 5
Press x 3 x 6
Push press x 1 x 10

DB shrugs x 12 x 5
band pull a parts x 12 x 5
DB curls x 10 x 5

Stretch

fri sunday grappling camp
sore today

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

Post by riotboo » Thu Jul 14, 2016 1:24 am

wed am bike ride
pm bjj

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

Post by riotboo » Fri Jul 15, 2016 10:20 pm

Thurs 07.14 shoulders are beat up
Am
Back 150 reps
tris 100 reps
DB bench 50 reps

Pm
Aikido


Friday
treadmill
tke's
kb windmills
lunge stretch with band

fs
up to 125 x 1

leg curls
x 8 x 6

gg/bg x 40 reps

104 supposedly when I left the gym

was going to cut out to the early bjj class but got caught in meeting. bah.

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

Post by riotboo » Mon Jul 18, 2016 10:01 pm

sat / sun
bjj no rolling shoulders still achy

Monday am
band work for shoulders/dislocates

incline alt db press light
x 5, 5, 8, 8, 5, 5, 5

band pull aparts
x 15 x 5

db shrugs
x 12 x 6

pull downs
x 10, 10, 10, 8, 6

naut freedom machine
tris and bis and facepulls
a bunch

left my good mouthpiece in the hotel room in Chicago...reordered dammit.
pm stretched

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

Post by riotboo » Tue Jul 19, 2016 9:58 pm

Tues am
Treadmill
Kb windmills
Kb boot strappers

Dl doh
135 x 3 x 2
155 x 3 x 3
175 x 3
185 x 1
205 x 1 x 6
225 x 1 best I could do w/o straps
185 x 2
135 x 3

No chalk either. Jeez. Felt trashy but
Glad I stuck it out

pm bjj

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

Post by riotboo » Sat Jul 23, 2016 4:31 pm

wed 7.20 bjj no rolling

Friday
am short bike ride
pm bjj rolled 10 shoulder ok.


sat am
brickhouse
kb swings x 12 x 4
band work for the shoulder

SG DL + shrug
95 x 3 x 3

SG pulls
95 x 3
105 x 1, 2, 2, 2,
110 x 2
115 x 1, 1
120 x 1

clean pulls
95 x 3

db oh x 10 x 5


bjj
rolled 20'

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

Post by riotboo » Wed Jul 27, 2016 9:53 pm

7.24 sunday bike hot hot hot

Monday am
chest/shoulders 120 reps
back 150 reps

pm bjj stand up

Tuesday bjj takedowns
wed am
kb halos, kb swings, kb windmills

fs
worked up to
95 x 3
105 x 3
115 x 3
125 x 1 x 5
115 x 2
95 x 3


road house 8 sets

pm rolled at home about 45 mins

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

Post by riotboo » Fri Jul 29, 2016 9:28 pm

7.29

Treadmill, box Sq bw, ham curls with ball

Sg pulls
95 x 3 x 3
105 x 3 x 2
115 x 3
125 x 1
130 x 1 x 5

Seated rows
DB Rd house
Seated vertical press

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

Post by riotboo » Sat Jul 30, 2016 7:02 pm

sat bjj seminar

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