white light white heat white trash

[riotboo]

01.01.18
bike 7 miles ss

[riotboo]

1.2.18 lunch
treadmill
hip stuff

db floor press/db pullover/db tris
x 6/10/10 x 4

standing pulldowns/cable crossovers
x 10/10 x 4

seated rows/machine press
x 10/6 x 4

pm
kbs / ab wheel

[riotboo]

1.3 am
recumbent bike warmup
leg circuit x 4

leg curl x 8 x 5
hack sled x 8 x 5
calves x 15 x 5

pm
dog walk/stretching

[riotboo]

1.5 this cold snap can fuck right off
am
treadmill
bench bb up to 90 x 3 ow
db inclines up to 40s x 5 so there's that
fat bar rows
palloff presses
pull downs
bis/tris

[riotboo]

1.6.18
recumbent bike wup
hip stuff
18 inch rack pulls
135 x 1 x 3
225 x 1 x 3 straps
245 x 1
265 x 1
275 x 1
285 x 1
295 x 1
315 x 1
325 x 1
285 x 1 x 3
225 x 1 no straps

box squat hi
135 x 3 x 4

pm
bike ride 8 miles ft congaree trail cold

[riotboo]

1.8
treadmill
hip stuff
mp
up to 95 x 1
pull downs
shrugs
cable x overs
bis/tris

1.9
bike trails at lunch

[riotboo]

1.10 am
treadmill warmup
hip stuff
leg circuit x 3
stretching

pm bike 45 mins

[riotboo]

1.11 am
treadmill
bench
up to 115 x 1
pallof presses
cg rows
pulldowns

[riotboo]

1.12 am short bike loop 65 degrees and spitting rain

1.13 am gym
bike warmup
hip stuff added glute bridges on stability ball
core
leg circuit x 3

pm
bike temp ~50 degrees but sunny 7 miles xc

[riotboo]

1.15
am gym
treadmill
hip stuff
pcs
95 x 1 x 3
105 x 1 x 3
110 x 1 x 5

db inclines
15s x 10 x 2
20s x 10 x 2
25s x 5
30s x 5
35s x 5

single arm pull downs x 10 x 5
machine bench x 8 x 4
tris x 10 x 5

pm
biking long cane horse trails
8 miles

[riotboo]

1.16 ez bike ride at lunch

1.17 am cold rainy
treadmill
hip stuff
tbdl x 3 x 10
single leg press 50 reps each
back exts x 10 x 3

[riotboo]

1.18
treadmill
hip stuff
bench up to 125 x 1
fat bar rows
cable x overs
pull downs
tris/bis


1.20 am
treadmill
hip stuff
leg circuit

pm bike 10 miles ez trails weather nice!

[riotboo]

very unpleasant last week. back to feeling normal.
1.29 am
treadmill
hip stuff
Viking press 5 x 5
bench x 3 x 10
band pull aparts x 10 x 5
pull downs x 12 x 5

[riotboo]

1.30 am
Treadmill
Hip stuff
DLs 3 x 6, 1 x 8
Vert leg press 10 x 4

[riotboo]

1.31 am
treadmill
hip stuff just warmup

nautalis freedom trainer rdl's 5 x 5
naut shrugs x 10 x 5
db bench/db pullover/db tris x 10 x 4
machine bench 5 x 5
single arm pull downs x 10 x 3
bis/tris x 10 x 5

pm dog walk. wheezing by the end 25 mins

[riotboo]

2.1 gym
am hip stuff
pm short ez bike

2.4
gym
treadmill
hip warmup
pc dubs
singles 120 x 1 x 3
snatch grip pulls
120, 125, 130

vertical leg press x 10 x 4
naut single leg press x 10 x 5
single leg rdls x 3 x 5
calves x 10 x 5

still not a lot of energy. chest tight

[riotboo]

2.6
ez bike in Charleston

2.7 am
treadmill hip light
db flyes/db incline x 10/10 x 4 warmup

naut freedom shrugs x 10 x 10
naut freedom rdls x 5 x 5
single leg rdls x 3 x 3

db inclines/naut pulldowns x 10 x 4

db bis/tris x 10 x 4

pm ez bike. any type of climb is still unpleasant.

[riotboo]

2.8 am
treadmill
hip stuff (full rehab)
leg circuit x 3
Leg press x 20
Leg ext x 10
Leg curl x 10
sl dls dbs x 5
single leg rdls x 3 each
box squat with band around knees x 10

[riotboo]

2.8 am
treadmill
pc 10 singles up to 115 x 1 x 3
bench up to 105 x 3, 110 x 1
naut pull downs/ cable cross overs x 10 x 3

[riotboo]

2.14
hang pc
95 x 2 x 5
105 x 2 x 2

bench
5 x 5
95 x 3
105 x 3
115 x 1

stretching

2.15
treadmill
box squats high
135 x 5 x 5
165 x 3 x 3
185 x 1, 3

leg xt / curls x 10 x 4

after work bike 35 mins

[riotboo]

2.16 bike 7 miles ft congaree trail
2.18 bike 11 miles palmetto peak section
2.19 bike 9 miles Bartram Lake trail

[riotboo]

2.21 am gym
treadmill short hip seq
cable x over x 10 / standing pull downs x 10 x 5 super sets

bench 6 x 6 then
90 x 2
95 x 2
100 x 10

naut shrugs x 10 x 6
seated dips x 10 x 3

lunch
bike 5.5 miles

[riotboo]

2.22
am treadmill
hip stuff
leg circuit x 3
2.24
bike 5 lynches wood

[riotboo]

2.25 bike/dog walk

2.26 am bike

2.27 am gym
treadmill
hip stuff
cable x over/standing pulldowns x 10 x 4
db inclines /db shrugs x 10 x 5
single arm pull downs/bis/tris x 10 x 4
stretching

[riotboo]

4.11 am leg circuit x 5, hip stuff
4.12 am bench, seated rows, pull downs, incline dbs
4.13 am bench 5 x 8, tbdl x 3 x 12, calves, kb swings, pm bike 6 miles
4.14 bike 14 miles clarks hill