Turn Loose Our Death Rays And Kill Them All!

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: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Wed Aug 09, 2017 12:12 am

8.7 am bike
8.8 am college kids are back
hip band work
tbdl
135 x 3 x 5
185 x 3 x 3
205 x 2 x 3
215 x 1 x 3
205 x 1
185 x 1

land mine press
x 5 x 10

land mind core crushers
x 5 x 6 ea side

stretching, but not enough

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Aug 12, 2017 12:56 am

8.10
hip stuff
mp 5 x 5
incline dbs x 10 x 5
seated row x 12 x 5
pull downs x 10 x 5
stretching

8.11
hip stuff
leg circuit x 10 x 4
abs

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Aug 14, 2017 12:27 am

8.13
dog walk
stretching

gym
hip stuff
bench
5 x 5 warmup
95 x 3
105 x 3
115 x 2 x 2
120 x 1
95 x 5

seated rows, db shrugs, db inclines, pull downs

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Aug 14, 2017 11:51 pm

8.14 am bike ride
felt like riding through a dishwasher

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Aug 19, 2017 10:44 pm

8.16
tbdl
135 x 5 x 2
155 x 5 x 3
185 x 3
205 x 1 x 5

land mine press
alt hands x 5 x 5
both hands x 5 x 5

land mine core crushers x 5 x 5 each side

hip stuff

band curls x 12 x 5


8.17
treadmill/kb warmup

pc
95 x 3 x 3
100 x 3 x 2
105 x 2 x 2
110 x 1 x 5

leg press
x 10 x 5

leg curl
x 10 x 3


8.19
treadmill wup

back exts/ abs x 10 x 4
db inclines / pull downs x 10 x 5
fat bar rows/ rope tries x 10 x 6
leg press/ leg ext/leg curl/ calves x 12 x 4
hip stuff x 2 circuits
treadmill 20 mins

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Aug 21, 2017 2:56 pm

8.19 pm ez bike ride by the river

8.20 am kb swings with 12 and 16 18 sets in 31 mins
pm ez bike ride by the river

I got a head light for the bike; nice to ride at dusk on the river trails.
heat should break later in the week. its been miserable riding in the am 80 and 90 humidity

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Wed Aug 23, 2017 12:23 am

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

naut shrugs x 10 x 6
band pull aparts x 12 x 6

db floor press/ db pull over/ db tris x 10 x 3

treadmill 15 mins

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Aug 24, 2017 10:43 pm

8.23
kb swings 22 mins

8.24
am
treadmill
hip band work
Hang pc
95 x 2 x 5
105 x 2
105 x 1 x 5

RDL
95 x 3 x 5
105 x 3 x 3

land mine ohp alt
x 6 x 8

land mine core crushers
x 5 x 4

band arm work x 12 x 4

stretching

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sun Aug 27, 2017 8:32 pm

8.27 am bike ride in the upstate

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Aug 28, 2017 10:50 pm

8.28 am
treadmill
hip circuit x 2
db inclines/ naut pull downs x 10 x 5
bench x 5/ fat bar row x 12 x 6
bis/tris
stretching

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Fri Sep 01, 2017 9:03 pm

8.31 am bike ride
9.1 am gym
treadmill
hip stuff x 3
leg press/ back exts/ db sldls x 5 sets
leg ext /leg curls/ calves x 5 sets

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Sep 02, 2017 5:06 pm

9.1 pm Rodney Yee hip opener sequence
9.2 am bike ride @ molly's rock
then gym
hip stuff x 4 circuits
bis/tris x 100 reppies.

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Sep 04, 2017 6:14 pm

9.4
treadmill
bench 5 x 5
105 x 3
115 x 2
125 x 1

naut shrugs x 10 x 8

dls
135 x 3
150 x 2 x 10
225 x 1 x 3

land mine press/core crushers x 5 x 5
stretching

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Tue Sep 05, 2017 10:30 pm

9.4 pm ez bike ride

9.5 am
Treadmill
Hip stuff
Back 100 reps (machines)

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Sep 11, 2017 12:22 am

9.6 bike

9.9 gym
treadmill
hip stuff
mp up to 90 x 1
incline dbs, db pullovers, tris

added some band supported single leg squats
wall sits with band around knees

Hip was aggravated this am, keep the wall sits, lose the single leg squats?

9.10
ez bike ride

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Tue Sep 12, 2017 9:25 pm

9.11 am
Gym crowded

Rdls x 3 x 6 115 x 3 top
Dls off 1 in blox 165 x 2 x 15
Db bench 20s x 6 x 6
Db oh x 5 x 5

9.12 am no power at home. up and at the gym then. Thanks, Irma
treadmill
hip stuff
back 120 reps machines
stretching

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Fri Sep 15, 2017 9:25 pm

9.13 bike
9.14 gym
pcs
95 x 2 x 3
100 x 2 x 3
105 x 2
110 x 1 x 5

leg press x 10 x 5
db inclines x 10 x 5
hip stuff

9.15 yoga

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Sep 18, 2017 9:49 pm

9.16 bike trails ~ 8 miles
9.17 dog walk trails
9.18 hip sore
gym
hip stuff
cable x over light x 50
db inclines x 10 x 5
pull downs x 10 x 5
db shrugs x 10 x 5
fat bar rows x 10 x 5
tris/core/stretching

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Wed Sep 20, 2017 12:09 am

9.19
treadmill
rdl up to 105 x 3

dl 2 in blox
135 x 3
155 x 3 x 2
175 x 2 x 7
225 x 1 x 5

leg curls x 10 x 3

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Fri Sep 22, 2017 9:40 pm

9.21 am bike trails
9.22 am gym
treadmill
hip stuff

db inclines
20's x 10 x 4
25's x 10
30s x 5 x 2

db shrugs x 10 x 5
cg rows/face pulls/ tris x 10 x 4

naut seated bench/naut pull downs x 10 x 3

core/stretching

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Sep 23, 2017 5:44 pm

9.23 am
9 miles xc trail

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Sep 25, 2017 10:03 pm

9.25
5 miles local trail before work

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riotboo
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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Sep 28, 2017 10:18 pm

9.26
Am
Treadmill

Tbdl
135 x 3 x 4
185 x 3,1 hex plates. Ugh.
235 x 1 x 6

Vertical leg press x 10 x 5

Land mine press x 5 x 8

Core crushers x5 x 5

Light hipwork/stretching

9.27 bike am

9.28 up and to the gym
treadmill
hip stuff
core/abs

bench x 5 x 8
db incline x 8 x 4
machine presses x 8 x 3

pull downs cg x 10 x 3
wg x 10 x 3
db shrugs x 10 x 4

tris x 10 x 4

stretching

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Sep 30, 2017 4:26 pm

9.29 rehab hip
9.30 11.5 mile xc ride

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Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Oct 02, 2017 10:33 pm

10.2 bike before work 6 miles top distance to still get to work without raising too many eyebrows.

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