IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Sun Dec 03, 2017 10:13 pm 
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Gunny
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Posts: 892
12.3 short trail ride 5.5 miles
then gym
mp
5 x 5 then
90 x 1 x 2
95 x 1
100 x 1

back exts
band pullaparts
db inclines
db shrugs


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PostPosted: Tue Dec 05, 2017 12:55 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.4 am
treadmill
hip stuff
leg circuit x 3
leg press/single leg press/sumo leg press (40 reps)
leg exts
calves
leg curls
db sldls

bis x 6 sets


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PostPosted: Fri Dec 08, 2017 1:40 am 
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Gunny
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Posts: 892
12.6
am bike timmerman trail 6 miles
pm kbs/stretching at home 30 mins

12.7 am treadmill
Hip stuff

Bench 5x5
Singles 90, 100, 105 left shoulder fussy

Incline dbs 55 reps
Back 110 reps


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PostPosted: Sun Dec 10, 2017 1:51 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.8.17
early lunch
treadmill
hip stuff
leg circuit x 4

12.9.17 am
treadmill
pc from blox
95 x 1 x 5
sg pulls
95 x 1 x 5
100 x 1 x 5
105 x 1 x 5
110 x 1 x 5
115 x 1 x 5
120 x 1 x 2
125 x 1

db inclines / db tris
x 10 x 6

later
bike 6 miles Saluda shoals bike path 40 and drizzle


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PostPosted: Sun Dec 10, 2017 11:48 pm 
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Gunny
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Posts: 892
12.10
bike 7 miles

week successes
meal prep M-F
am bike ride

opportunities for next week
walk pm 2 x week
mobility work pm 2 x week


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PostPosted: Thu Dec 14, 2017 2:15 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.12
treadmill
hip stuff whole pt program
stretching

12.13
treadmill
incline dbs x 10 x 5
then 30s x 5 x 5

db shrugs 30s x 10 x 5
rope rows 60 x 10 x 5

superset stuff
standing pull downs/back exts/tris
db floor press/db pull over/tri exts
stretching


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PostPosted: Sat Dec 16, 2017 7:07 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.14 am
treadmill
leg circuit x 4 (back ext, leg press, single leg press, leg ext, leg curl, bw sq, db sldl)
rowing 3 mins after each circuit

12.15 am bike

12.16 lunch
treadmill
hip stuff
rack pulls 17 inch
135 x 3 x 3
add straps
225 x 3
245 x 1
265 x 1
275 x 1
285 x 1
295 x 1
225 x 1
245 x 1
255 x 1
265 x 1
225 x 1 no straps

ham curls, db sldls
5 sets each


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PostPosted: Mon Dec 18, 2017 11:38 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.17 bike/yardwork

12.18 am treadmill
hip stuff
bench
5 x 5
singles
105, 115, 125
95 x 5

land mine presses (1 arm)
fat bar rows
naut pull downs
band pull aparts

lunch --keeping my Christmas tradition of skipping the holiday work lunch
short bike ride 4 miles

the yardwork pissed off the hip somehow. feels like a backache with a side of groin pull.

successes for the week -- workouts, bike rides
opportunities-- diet... just constant crap in the office.


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PostPosted: Thu Dec 21, 2017 1:08 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.19 bike at lunch pleasant

12.20 am gym
Treadmill
Tbdl warmups
Singles
185 x 1
205 x 1 x 2
215 x 1
225 x 1
235 x 1
245 x 1
250 x 1

Bench
70 x 3 x 10

Calves
5 sets

Short hip routine


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PostPosted: Tue Dec 26, 2017 11:14 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.21 lunch treadmill and hip stuff
12.22 am bike
12.23 am gym back/bis
12.24 am bike
12.26 am gym hip/leg circuit pm bike


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PostPosted: Wed Dec 27, 2017 10:48 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.27
Treadmill
Hip stuff

Bench up to
120 x 1

Db inclines
Fat bar seated rows
Pull downs
Face pulls
Rope tris


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PostPosted: Fri Dec 29, 2017 12:54 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.28 treadmill/kb swings


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PostPosted: Sat Dec 30, 2017 10:59 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
12.29 am
treadmill
hip stuff
hi box squat x 11 x 3
leg exts x 10 x 3
leg curls x 10 x 3

last weekend of on call for awhile. things fell apart last night due to a random server reboot.
data conversion this weekend. be glad when this is over.

12.30 weather nice!
last gym workout of 2017
treadmill/warmup
pcs of 4 inch boxes/straps
95 x 1 x 5
100 x 1 x 3
105 x 1 x 2
110 x 1
115 x 1
120 x 1
125 x 1
130 x 1 -- ugly but I'll take it
120 x 1 -- even uglier
105 x 1
110 x 1
115 x 1
120 x 1 -- ok but done

db inclines
20s x 12 x 2
25s x 10
30s x 10
35s x 6

nap
later
xc bike at lynches woods 5 miles 40 mins


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