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 Oct 04, 2017 11:47 pm

10.3 gym hip/bench
10.4 bike

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

Post by riotboo » Thu Oct 05, 2017 11:05 pm

10.5
Treadmill
Sgdl x 3 x 6
Pc x 2 x 5, 1 x 3
Bench 5 x 5
Core/hip stuff

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

Post by riotboo » Sun Oct 08, 2017 10:38 pm

10.6 short bike 5 miles am
10.8 xc 12.25 miles humid.

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

Post by riotboo » Wed Oct 11, 2017 10:21 pm

gym humid as eff.
treadmill
hip stuff (bands)
incline bench/db shrugs / db curls x 10 x 5
one arm db bench/ db pullover/ db tri pump x 10 x 5
pulldowns/ tris x 10 x 3
pm dog walks...bleh

10.10 still humid
hip stuff
leg machine circuit exts/ curls/ naut leg press/ calves x 10 x 4
leg circuit 2 vertical leg press/ side step ups/ db rdl x 10 x 4
sled 2 trips fwd 2 trips back

10.11 am bike trails

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

Post by riotboo » Thu Oct 12, 2017 11:01 pm

11.11 am humid still
warmup fws x 5 trips light
stretching

TBDL
135 x 3 x 2
155 x 3 x 2
175 x 3
185 x 3
205 x 3
225 x 3
185 x 3
155 x 3

land mine press x 5 x x 12

core work

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

Post by riotboo » Sat Oct 14, 2017 11:23 pm

10.13 bike
10.14 bike croft state park
Last edited by riotboo on Mon Oct 16, 2017 10:52 pm, edited 1 time in total.

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

Post by riotboo » Mon Oct 16, 2017 10:52 pm

10.15 gym
bench
5 x 5 warmup
105 x 3
115 x 1, 1
120 x 1, 1
100 x 3 x 3

db inclines
back 100 reps
bis/tris

later easy short bike ride river trail, trying out the headlight

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

Post by riotboo » Tue Oct 17, 2017 11:32 pm

10.17 gym. Early am. Finally cooled off
Warm up
Hip stuff
Core work/calves

18 inch dls platforms
Singles
Up to 305 x 1 x 3

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

Post by riotboo » Thu Oct 19, 2017 11:09 pm

10.17 am bike ride trails.
Chilly and slow

10.18 am
Treadmill
Hip stuff
Fws x 6 trips
Ohp 5 x 5, 3 x 3, 1
Stretching,core

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

Post by riotboo » Tue Oct 24, 2017 11:26 pm

10.21 am 12 mile xc ride
10.22 am 5 miles trails
10.23 am gym
Hip stuff
Incline dbs/pull downs
Fst bar rows/face pulls /rope tri
One arm db bench/pullovers/tri pump

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

Post by riotboo » Sun Oct 29, 2017 6:05 pm

10.24 gym
hip leg circuit
10.25 bike
10.26 gym
10.28 bike 10 miles trail
10.29 bike 5 miles trail yoga

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

Post by riotboo » Tue Oct 31, 2017 11:40 pm

10.30 am gym
hip stuff

leg circuit x 4
goblet squat to box x 10
leg press x 20
leg ext x 10
leg curl x 10
side stepups x 5 each side
calves x 10

pm lax ball/stretching

10.31 pm ez bike after work.

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

Post by riotboo » Wed Nov 01, 2017 11:37 pm

11.1 am
back really tight this am
hip stuff ow
tbdl 135 x 3 x 5
155 x 3 x 2 not feeling any better stopped here

bench up to 105 x 5
db inclines up to 35s x 5
back 50 reps

pm lax ball

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

Post by riotboo » Wed Nov 08, 2017 1:40 am

last week was busy with work I got a couple of weight workouts in and a bike ride.
Slept all weekend
work will remain busy until eoy code freeze ~ 12.11.

11.6
treadmill
bench up to 115 x 2 x 3
120 x 1
back 100 reps

11.7 hip cortisone shot.

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

Post by riotboo » Thu Nov 09, 2017 12:17 am

11.8 am
Treadmill
Hip stuff

Pc/rdl 1/3
95 x 2
100 x 2
105 x 2
110 x 2
115 x 2

Leg machine circuit x 2

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

Post by riotboo » Mon Nov 13, 2017 1:06 am

11.10 bike at croft state park

11.11 kbs at home

11.12 gym
treadmill
hip stuff
ohp up to 100 x 1
db inclines
pull downs

pm
ez bike ride

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

Post by riotboo » Wed Nov 15, 2017 2:07 am

11.13 am gym
hip stuff
stretching

11.14
treadmill
hip warmup only
tbdl
135 x 3 x 3
155 x 3 x 3
175 x 3 x 3
185 x 3
205 x 2
215 x 1 x 3
185 x 3

bench
70 x 5 x 8

stretching

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

Post by riotboo » Thu Nov 16, 2017 1:00 am

11.15
Am
Treadmill
Hip work
core
Stretching
Bis 60 reps

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

Post by riotboo » Fri Nov 17, 2017 12:26 am

11.16
treadmill
pc off 4 in blox
95 x 1 x 3
100 x 1 x 3
105 x 2 x 3
110 x 1
115 x 1
120 x 1

stretching

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

Post by riotboo » Mon Nov 20, 2017 5:15 pm

11.18 am
treadmill
hip stuff
axle bench/naut shrugs super sets
machine bench / naut row super set
stretching

pm ez bike ride

11.19
dog walk
ez bike ride

11.20 am
treadmill
hip stuff
leg circuit x 4 -- leg press, leg ext, leg curl, pull thrus, goblet squat, back ext
stretching

off work this week

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

Post by riotboo » Wed Nov 22, 2017 9:16 pm

11.21 ez bike ride
11.22 am
treadmill
hip stuff
18 inch dl
135 x 3 x 2
225 x 1 x 3
245 x 1 x 3
265 x 1 x 3
275 x 1 x 3

kb sumo x 3 x 10
kb 1 leg rd x 3 x 10

pm
short trail ride 4.5 mi

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

Post by riotboo » Sun Nov 26, 2017 10:50 pm

11.25
treadmill
hip stuff
leg circuit x 3
stretching

11.26
bike ride at molly's rock 7 miles

I hadn't ridden here in about a month and it showed, had worked up to 12+ miles on the trails in October. The week of bad food and good booze didn't help either.

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

Post by riotboo » Fri Dec 01, 2017 12:53 am

11.27 am
treadmill
hip stuff
bench 5 x 5
incline bench 10 x 4
pull downs x 10 x4
one arm bench x 5 x 5
db shrugs x 12 x 5
tris x 10 x 4

stretching -- for some reason the hip was pissed of today.

11.29 am
Tbdlx
135 x 3 x 4
155 x 3 x 3
185 x 3
205 x 1
215 x 1
225 x 1
235 x 1 x 3
240 x 1

Land mine presses x 5 x 10

Side step ups with db x 5 x 10

Hip circuit x 2 / stretching

11.30 am
treadmill
quick hip circuit x 2

bench 5 x 5
then
105 x 1
115 x 1
120 x 1
125 x 1

pull downs x 10 x 4
seated rows x 10 x 3

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

Post by riotboo » Sat Dec 02, 2017 12:28 am

12.1 am
treadmill
hip stuff
18 in dl
135 x 3 x 3
225 x 1 x 3
245 x 1 x 3
265 x 1 x 3
275 x 1 x 3
285 x 1
245 x 1
225 x 1

calves 8 sets

stretching

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

Post by riotboo » Sat Dec 02, 2017 9:30 pm

12.2
on call for work. of course get a ping first night. up from 1 30 to 4 am

later
ez urban trail ride 9 miles. timmerman trail first time. glad I got outside for awhile

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